Bridge Pose Yoga Stretch
Strengthen your glutes and hamstrings while stretching your chest and hip flexors with Bridge Pose. Improve posture and relieve back pain.
- Movement
- Compound
- Force
- Static
- Per set
- 1 min
- Rest
- 30s
Free · iPhone only · Available on the App Store
Variations of Bridge Pose Yoga Stretch
Description
The Bridge Pose Yoga Stretch is a key postural yoga pose that stretches the front of the body and strengthens the back of the body. It opens the chest, heart, and shoulders. It also helps alleviate stress and mild depression.
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How to do Bridge Pose Yoga Stretch
- 01Setup
Lie supine on your mat with knees bent, feet flat on the floor hip-width apart, and heels close enough to touch your fingertips. Position your arms alongside your body with palms down.
- 02Setup
Ensure your feet are parallel and your knees are tracking over your ankles, not splaying out or collapsing inward.
- 03
On an exhale, press through your feet and lift your hips off the mat, engaging your glutes and hamstrings, until your thighs are roughly parallel to the floor.
- 04
Keep your chest open by drawing your shoulder blades slightly together and down, and avoid pressing your chin into your chest.
- 05
Hold this position, maintaining a long spine from your shoulders to your knees, and breathe deeply. To release, slowly lower your hips back to the mat with control.
Tips
- To deepen the stretch and chest opening, interlace your fingers underneath your back and press your arms into the mat as you lift your hips.
- Focus on lifting from your inner thighs and glutes rather than pushing excessively with your lower back, which can cause discomfort.
- Imagine a block between your knees to help maintain proper hip-width alignment and prevent your knees from splaying outwards.
- Keep your gaze directed upwards or straight ahead to maintain a neutral neck position and avoid straining.
Common mistakes
- Arching the lower back excessively: Instead of over-arching, focus on lengthening the tailbone towards your knees and engaging your core to protect your spine.
- Letting knees splay out or collapse in: Maintain hip-width distance between your knees throughout the pose by gently engaging your inner thighs.
- Pushing off the toes instead of the heels: Ensure even pressure through your entire foot, especially your heels, to properly engage the hamstrings and glutes.
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Get Ellim — FreeQuestions
Is Bridge Pose Yoga Stretch good for beginners?
Bridge Pose Yoga Stretch is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Bridge Pose Yoga Stretch?
You need Body weight to perform Bridge Pose Yoga Stretch. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Bridge Pose Yoga Stretch?
To deepen the stretch and chest opening, interlace your fingers underneath your back and press your arms into the mat as you lift your hips. Focus on lifting from your inner thighs and glutes rather than pushing excessively with your lower back, which can cause discomfort. Imagine a block between your knees to help maintain proper hip-width alignment and prevent your knees from splaying outwards. Keep your gaze directed upwards or straight ahead to maintain a neutral neck position and avoid straining.
What are common mistakes when doing Bridge Pose Yoga Stretch?
Arching the lower back excessively: Instead of over-arching, focus on lengthening the tailbone towards your knees and engaging your core to protect your spine. Letting knees splay out or collapse in: Maintain hip-width distance between your knees throughout the pose by gently engaging your inner thighs. Pushing off the toes instead of the heels: Ensure even pressure through your entire foot, especially your heels, to properly engage the hamstrings and glutes.
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Free · iPhone only · Available on the App Store