Yoga · Beginner

Supported Bridge

The supported bridge is a floor exercise where you lie on your back, plant your feet flat, and lift your hips toward the ceiling while a folded blanket or firm pillow under your lower back provides gentle support. It strengthens the glutes, hamstrings, and lower back — the muscles that keep you upright and make standing up from a chair feel easier. The support underneath reduces strain on the spine, making this a good starting point if a full bridge feels uncomfortable.

1. 01

   Lie on your back with knees bent and feet flat on the floor, hip-width apart.

2. 02

   Place a folded blanket or firm pillow under your lower back for support before you begin.

3. 03

   Press your feet evenly into the floor — feel the whole sole, heel through toes.

4. 04

   Squeeze your glutes as if you're pinching a coin between them, then lift your hips slowly.

5. 05

   Raise your hips until your body forms a straight line from knees to shoulders — don't arch higher than that.

6. 06

   Keep your chin slightly tucked so your neck stays long and relaxed on the floor.

7. 07

   Hold at the top for two full seconds, breathing normally — don't hold your breath.

8. 08

   Lower your hips back down slowly, one vertebra at a time, until you rest on the support again.

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  Feet too far from your hips — if you can't touch your heels with your fingertips when arms are at your sides, scoot your feet closer.

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  Pushing hips too high and overarching the lower back — your ribs should stay down, not flaring toward the ceiling.

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  Knees drifting outward or inward — they should stay directly over your second toe throughout the lift.

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  Holding your breath at the top — if you notice silence, exhale steadily through the hold.

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  Rushing the lowering phase — a fast drop puts stress on the spine; take at least two counts to come down.