Bridge Pose with Ankle Hold

Dvipāda Pīṭhāsana

Bridge Pose with Ankle Hold
CategoryBackbends TypeStrength LevelIntermediate Hold30 sec MusclesBack, Legs, Chest, Shoulders BreathingBreathe into your open chest

A variation of: Bridge Pose

How to do it

  1. EnterLie on your back, bend your knees, and place your feet close to your hips. Take hold of your ankles, and inhale as you lift your hips.
  2. HoldKeep your knees over your heels, pointing forward. Lift your hips higher and bring your chest toward your chin. Your shoulders and feet carry your weight. Don't turn your head.
  3. ExitExhale, release your ankles, and roll your spine down to the mat one vertebra at a time.

Benefits

Strengthens the glutes and back, and opens the chest and shoulders.

Cautions

  • Neck and shoulder injuries
  • High blood pressure
  • Late pregnancy

This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.

Counterpose

Knees-to-Chest Pose Knees-to-Chest Pose Beginner

Where it appears

  • Spine Wave 13 min · Intermediate · voice-guided in the app subscription

Similar poses

Bow Pose Bow Pose Intermediate Camel Pose Camel Pose Intermediate Fish Pose Fish Pose Intermediate Frog Pose Frog Pose Intermediate Revolved Cobra Pose Revolved Cobra Pose Intermediate One-Legged Bow Pose One-Legged Bow Pose Intermediate

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