Bridge Pose

A foundational yoga and mobility pose where the hips are elevated while lying supine, stretching the hip flexors and strengthening the glutes and lower back.

Instructions

1. Lie on your back with knees bent and feet flat on the floor, positioned hip-width apart and parallel.
2. Place your feet about 12 inches from your hips, ensuring your arms are at your sides with palms down.
3. Press through your feet to lift your hips up toward the ceiling, creating a straight line from your knees through your hips to your shoulders.
4. Engage your glutes and lower back at the top position, holding this pose for 20-60 seconds.
5. Maintain steady breathing throughout the hold, avoiding breath-holding which creates tension.
6. Lower your hips back down to the starting position and rest briefly before repeating.

Tips

• Press your feet firmly into the ground to maximize glute engagement and stability.
• Avoid pushing through your toes; instead, distribute pressure across your entire foot.
• Keep your chest open and avoid allowing your knees to collapse inward; maintain hip alignment.
• This pose is excellent for activating glutes and countering the effects of prolonged sitting.
• Hold the pose for 20-60 seconds for flexibility work, or perform reps for strength development.
• Combine with other hip mobility work to address hip flexor tightness and improve posture.