Chapters (3)

How to Do Bridge Pose

Vive Health · 1:19

In this practice

Key teachings

Proper alignment for safety and effectiveness
Mindful engagement of core and lower body
Spinal mobility and strength

Ideal for

Yoga beginners learning foundational poses
Individuals focusing on spinal health
Those seeking to build glute and core strength
Practitioners looking for an energizing pose

Lesson

Instructions

Certified yoga instructor Natalie Williams goes over how to correctly do a Bridge Pose. This pose builds core and lower body strength, lengthens and strengthens the spine, energizes the body, and stimulates the endocrine and nervous systems.

Having trouble sleeping? Follow this 45-minute yoga flow to help relax your body before bed:

Check out more yoga poses taught by Natalie here:

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Steps

Bridge Pose (Setu Bandhasana)
Spinal articulation
Arm variations (clasping hands under back)

Benefits

Builds core strength
Strengthens lower body (glutes, hamstrings)
Lengthens and strengthens the spine
Energizes the body
Stimulates endocrine and nervous systems

Transcript

for bridge pose go ahead and lie on your back make sure that you have a natural curvature on the lower portion of your back and then your upper back is pressed into the ground and then your chin is kept up so that you can keep that curvature in your neck placing your hands down really making sure your back is pressed the upper portion into the ground your knees are directly on top of your heels so make sure that your heels are not too far in or too far out their right stacked underneath so what you're gonna do is you're gonna squeeze your core pick up your hips off of the ground and keeping them up again making sure that your feet are about hip width apart here if you need to move it around you can watch how your your chin tucking in you want it nice and lifted and then you can also come in with your arms and clasp them and roll the shoulders out if you want more of a chest stretch but this is a really good stretch for your hips right through here and then whenever you're ready go ahead and slowly lower the hips down and roll out the arms with their rolled in and come back to where we started

Practice summary

Level: all levels
Duration: 5 minutes
Equipment: Yoga mat
Target areas: CoreLower backGlutesHamstringsSpineHips
Energy: energizing

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