Ashtanga Bridge

This pose asks the neck to do genuine weight-bearing work, which is a fundamentally different demand than the general Bridge Pose's threading-the-shoulders approach. That difference means this variation isn't simply "Bridge, but more," it's a pose with its own distinct prerequisite: real, tested neck strength.

To lift into a deep backbend with the crown of the head bearing weight on the floor, building significant neck and back strength together.

1. 1Lie on the back, feet turning out onto their outer edges, heels close to the hips.
2. 2Walk the shoulders and head back, bringing the crown of the head to the floor.
3. 3Press through the feet and begin lifting the pelvis, keeping the neck actively strong rather than passively collapsing.
4. 4Bring the hands to the heels or lower back for support if available.
5. 5Hold for five breaths, gaze to the nose, keeping the neck engaged throughout, not just at the start.
6. 6Release with control, rolling out of the position slowly.

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

• •Neck actively engaged and strong throughout, never passively bearing weight.
• •Feet turned out onto their outer edges, heels close to the hips.
• •Pelvis lifts as high as the neck and back genuinely support, not maximally at any cost.

Ujjayi breath, though given the intensity of the neck's involvement, breath often becomes secondary to careful, attentive movement.

Screen thoroughly for any neck sensitivity, injury history, or lack of demonstrated neck strength before this pose is ever suggested. This is one of the poses in this library where "use the general Bridge Pose instead" is the right answer for the large majority of students, not a consolation.

Reflect after practising:

• •If you have any neck sensitivity or injury history, this specific variation isn't for you today, or possibly ever. The general Bridge Pose gives you a very similar backbend without that same risk.
• •The neck needs to feel actively strong throughout, not like it's passively resting under weight. If that active strength isn't there, come out.

Rather than mistakes, you may notice:

• •Build dedicated neck strength through gentle, specific exercises, separate from this pose, before ever attempting it, and always with a qualified teacher's direct guidance.

• •Bridge Pose (general version) as a complete and appropriate substitute for the overwhelming majority of students.

• ✓Release with slow control, rolling out of the neck position carefully rather than dropping out of it quickly.