Demonstrated by

Bijay Kr. Tanti

Glute bridge

Glute bridge could be seen as one of the very first forays into backbending that puts much more emphasis on using the glutes (as the name suggests) rather than loading anything into the back or shoulders as would be required for other poses. This foundation exercise is best paired with some of the other foundation or beginner backbending poses to help build up overall capability towards the bridge pose.

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Related contortion poses

Kneeling backbend with knee catch

Kneeling backbend

This is one of the first progressions towards very advanced poses such as triple fold.

Chest stand with bent legs and arms crossed over feet chin on floor

Most often referred to as chest stand face frame, this pose is usually the next variation that performers will look at working towards.

Chest stand headsit with straight legs and feet on floor

Bridge with straight legs feet by hands

This is a slightly more advanced version of the regular bridge as it requires more spinal flexion in order to get the hands and feet to meet

Bridge stagged with bent leg

This pose is a subtle variation of the straight legged bridge. Instead of both legs out straight, one is brought in to change the shape.

Bridge stagged with bent raised leg

Bow pose can be thought of as a reverse bridge, this position is more challenging than bridge however

Bridge on elbows holding ankles

This variation of bridge is a good way to prepare for the more advanced ankle catch bridge.

Bridge ankle catch

There are many ways to enter the bridge pose. The most common method is to enter for laying on the floor with knees bent, feet placed close.

Bow with single foot on shoulder

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Raised bridge (Feet raised)

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Lunge with hands on floor

Lunge with elbows on floor

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Glute bridge could be seen as one of the very first forays into backbending that puts much more emphasis on using the glutes…

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Cobra pose is a foundation backbending pose. This pose stretches the abdominals and the lower and thoracic spine