Mobility · Yoga
Supported Bridge Pose
Supported Bridge Pose is a gentle backbend with your pelvis resting on a block. It opens the front of your hips with less muscular effort than an unsupported bridge.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Lie on your back with knees bent, feet hip-width apart, and a block within reach.
- Press through your feet to lift your pelvis.
- Slide the block on its lowest setting beneath your sacrum, the broad, flat bone at the base of your spine.
- Lower your pelvis onto the block.
- Hold this supported position with your feet flat on the mat.
- Lift your pelvis just clear of the block.
- Slide the block out to one side.
- Lower your pelvis slowly to the mat.
Form cues
- Let your shoulders soften.
- Breathe slowly into your ribs.
- Keep your knees pointing forward.
Common mistakes
- Block under the lower backShift the block toward your buttocks so it supports bone rather than pressing into your waist.
- Holding the hips tenseLet the support take your pelvic weight instead of squeezing your buttocks throughout the hold.
- Forcing a bigger backbendUse a comfortable height rather than chasing a stronger stretch or allowing your back to pinch.
Safety
A misplaced or unstable block can cause uncomfortable pressure or let your pelvis slip. Turning your head while elevated can strain your neck.
- Set the block squarely on a firm, nonslip surface.
- Keep the back of your head resting on the mat without turning it during the hold.
- Come out of the pose if you feel sharp pain, tingling, or numbness.
If you have an ongoing neck, back, or hip problem, ask a physiotherapist or doctor whether this supported backbend is appropriate.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Yoga Blanket (optional)
- Yoga Block
- Yoga Mat
Sets and reps
- Sets
- 1–3
- Target
- 30–60 seconds
- Rest
- No rest timer
Start with a short hold to check that the position remains comfortable.