Yoga pose · No equipment
Bridge Pose
Bridge Pose is a yoga pose for the glutes and hamstrings. All you need is a mat.
The animated figure highlights the muscles worked.
How to do it
- On your back, feet hip-width, heels close to the hips
- Press through the feet and lift the hips, chest toward the chin
- Roll down slowly, one part of the spine at a time
How much to do
What BindTrue’s yoga plans use, by experience:
- Beginner
- 2 × 5 breaths
- Some experience
- 2 × 6 breaths
- Experienced
- 3 × 8 breaths
Alternatives
Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.
Used in these programs
- Yoga Flow Core & balance: 2 × 5 breaths · 3 days a week
Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.