Straight-Leg Bridge Pose

Utthita Dvipāda Pīṭhāsana

Straight-Leg Bridge Pose
CategoryBackbends TypeStrength LevelIntermediate Hold30 sec MusclesBack, Legs, Core BreathingEven breathing

A variation of: Bridge Pose

How to do it

  1. EnterLie on your back with your legs straight and together. Interlace your fingers beneath your back, and inhale as you lift your hips off the floor.
  2. HoldYour body forms one long line from shoulders to feet. Press your heels into the floor and keep your glutes engaged. Don't turn your head.
  3. ExitExhale, slowly lower your hips to the mat, and release your hands.

Benefits

Strengthens the entire back of the body: glutes, hamstrings, and back.

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

  • Knees & Feet 15 min · Intermediate · voice-guided in the app subscription
  • Deep Backbend 35 min · Advanced · 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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