How to do Bridge Pose
- Lie on your back, knees bent, feet hip-width and close to the hips.
- Press through the feet to lift the hips, rolling up through the spine.
- Keep the knees parallel and breathe, lowering slowly to come down.
Benefits
- Strengthens the back, glutes and hamstrings
- Opens the chest and hip flexors
- Gently energising and calming
A note on safety
Keep the neck relaxed and do not turn the head while lifted; ease off with neck issues. This is general guidance, not medical advice. A qualified teacher can adapt this pose to your body, which is exactly what we do in our private sessions at home in Doha.
FAQ
Is Bridge Pose a beginner backbend?
Yes, it is one of the safest, most accessible backbends and a great way to build back strength.
Practise it with a teacher
Reading helps, but a teacher perfects your form. Book a session at home in Doha. First group class free.