How to Do a Bridge if You Are Not Flexible Enough

To do the bridge pose, you may need to use support if your back, shoulders or hips are not flexible enough. A traditional bridge begins in a face-up position on the floor with your knees bent and feet flat on the floor. Your arms are positioned on the floor alongside your body with your palms facing down. You press your heels into the floor as you raise your hips and contract your glutes. The bridge exercise is also a great stretch for the front of your body.

Things You'll Need

  • Yoga block
  • Folded up, thick blanket
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Instructions

    • 1

      Warm up before doing the bridge pose to improve the flexibility of your muscles. Spend five minutes walking, cycling, stair climbing or doing a series of yoga sun-salutations.

    • 2

      Limit the range of motion of the hip raise. Position your feet slightly wider than your hips and lift your pelvis slightly off the ground until you improve your hip and lower back flexibility.

    • 3

      Place a yoga block under your pelvis and rest your tailbone on the yoga block to help support your hips and lower back.

    • 4

      Fold up a blanket so it is a few inches thick. Place the blanket underneath your shoulder blades to protect your neck and to help support your shoulders.

    • 5

      Position a folded up blanket underneath your hips if you are just beginning to try the pose and have limited range of motion in your hips.

    • 6

      Practice the bridge pose every other day and aim to maintain the position for a slightly longer duration as your strength and flexibility improve. For example, do the bridge for 15 seconds during the first week and after two weeks, increase your duration to 30 or 45 seconds.