Bridge Pose: Strong or Supported, Your Back Wins Either Way

Bridge Pose is one of yoga’s most versatile poses—simple in shape but rich in benefits. Whether practiced actively or with support, Bridge helps your body feel more stable, open, and at ease.

Here’s why we love both versions for back health and nervous system support:

💪 Active Bridge (Dynamic or Held Without Props)

Active Bridge is a strength-builder. When you press your feet into the floor and lift through your hips:

✔️ You strengthen glutes and hamstrings-These muscles are often weak from too much sitting, and they play a key role in protecting your lower back.

✔️ You stabilize the pelvis-Engaging your posterior chain helps balance your sacrum and low spine, essential for posture and pain prevention.

✔️ You open the chest and shoulders-Lifting into Bridge counteracts hunching and gives your upper body room to breathe.

🧱 Supported Bridge (With a Block, Blanket or Bolster Under the Sacrum)

Supported Bridge is about rest and release. It turns the pose into a gentle backbend and a calming reset.

✔️ You create gentle spinal traction-The sacrum rests while the spine lengthens, relieving compression and calming the low back.

✔️ You activate the parasympathetic nervous system-This version helps slow your breath and ease tension, perfect at the end of a long day.

✔️ You restore without effort-Supported Bridge allows you to receive the benefits of a backbend without strain—ideal for recovery, chronic fatigue, or stress.