How to Perform the Bridge Pose Correctly

Starting Position:
- Lie on your back on a yoga mat.
- Bend your knees and place your feet flat on the floor, hip-width apart. Keep your arms alongside your body, palms facing down.
- Ensure your heels are close enough to your glutes that your fingertips can graze them.
Engage and Lift:
- Press firmly through your feet and arms.
- Inhale as you lift your hips toward the ceiling.
- Roll your shoulders underneath you to open the chest and clasp your hands together underneath your back if comfortable.
Alignment:
- Keep your thighs parallel to each other and avoid letting your knees splay outward.
- Lift your chest toward your chin, but keep space between your chin and chest to avoid compressing your neck.
Hold:
- Breathe deeply and hold the pose for 5-10 breaths, or longer if comfortable.
- Focus on engaging your glutes, thighs, and core for stability.
Release:
- Exhale as you gently lower your spine one vertebra at a time back to the mat.
- Hug your knees to your chest for a moment to release the lower back.

Engage the Legs: Avoid over-arching the lower back by focusing on pressing evenly through the feet and engaging the thighs and glutes.
Protect the Neck: Never turn your head while in Bridge Pose. Keep your gaze straight up to maintain alignment and safety.
Modify if Needed: Place a yoga block under your sacrum (lower back) for a supported version of the pose, which is great for beginners or those with limited flexibility.
Mind the Shoulders: Avoid forcing your shoulders too far underneath you if it causes strain. Focus on gradual chest opening.

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