What you are practising
Build controlled hip extension and awareness of even foot pressure.
Muscles involved
Gluteus maximus, hamstrings and trunk muscles.
Explore the relevant anatomy →
House of AnandaMovement · Stillness · Wisdom · JourneyFoundation · Matwork preparation
Bridge
Build controlled hip extension and awareness of even foot pressure.
Lie with knees bent, feet parallel and arms resting alongside you.
Simplified joint diagram. It illustrates the movement idea and is not a recording of a teacher. Rotation, depth and individual proportions are approximate; follow the complete written cues.
Lying on back · Mat; optional folded towel
Set up with support.
Lie with knees bent, feet parallel and arms resting alongside you.
- Press through both feet and lift the pelvis to a modest height.
- Keep the knees comfortably aligned with the feet and weight off the neck.
- Lower with control and pause before repeating.
BreathExhale to lift; breathe normally if pausing; inhale to lower.
- Repetitions & pace
- 4–6 repetitions with only a brief pause at the top. Move smoothly; take a rest before repeating.
- Head, neck & eyes
- Eyes upward; do not turn the head while lifted.
Choose the right version
- Make it easier
- Lift only a few centimetres.
- A possible next step
- Use a slower descent; keep both feet down.
- Watch for
- Pushing into a large back arch or letting the knees collapse inward.
Suitability: Lower and rest if the hamstrings cramp. Avoid loading the neck. Stop for pain, dizziness or feeling unwell. Read the review status below before practice.