Bridge Pose

The shoulders threading underneath the body, rolling onto the outer edges and clasping the hands (or not) beneath the back, is the detail that makes this pose sustainable rather than just a hip lift with the arms doing nothing useful. Skipping that threading tends to leave the neck vulnerable and the chest less open than it could be.

To lift the hips into a supported backbend, using the legs to drive the lift and the shoulders threading underneath for stability and chest opening.

1. 1Lie on the back, knees bent, feet flat on the floor, hip-width apart, heels close to the sitting bones.
2. 2Press through the feet, lifting the hips up.
3. 3Roll the shoulders underneath the body, one at a time, coming onto the outer edges of the shoulders.
4. 4Clasp the hands beneath the back if that's comfortable, or keep the arms alongside the body, palms down.
5. 5Keep the chin slightly tucked, away from jamming into the chest.
6. 6Hold, breathing steadily, pressing actively through the feet to sustain the lift.

Instead of searching for the “correct” position, notice:

• •Feet hip-width apart, knees tracking over the ankles, not splaying out.
• •Weight distributed between the feet and the shoulders, not concentrated in the neck.
• •Chin stays slightly tucked, a small gap maintained between the chin and chest.
• •Hips lift to a height that keeps the low back comfortable, not maximal at all costs.

An inhale often accompanies the lift, with the breath staying full and steady through the hold. A restricted, shallow breath usually signals the chest hasn't actually opened, despite the hips being lifted.

The neck position deserves a close look. Weight sinking into the neck instead of the shoulders is the clearest sign this pose has gone wrong, and it's worth correcting immediately rather than letting a student hold there.

Reflect after practising:

• •Lifting your hips as high as possible isn't the goal. A moderate lift with a genuinely open chest and protected neck is more valuable.
• •The shoulder roll underneath the body is worth taking a moment to find. It changes how sustainable this pose feels.

Rather than mistakes, you may notice:

• •Practice the shoulder roll and hand clasp separately, lying flat, before combining it with the hip lift, to build a clear sense of that specific action.

• •A block under the sacrum for a supported, restorative version of the same shape.
• •Feet slightly further from the hips for a gentler lift.

• ✓Release the clasp if used, and lower the spine back down slowly, one vertebra at a time, resting the knees together afterward.