Have you tried doing a bridge pose and felt like your body wasn’t quite ready? That’s totally normal. Backbends require preparation, body awareness, and most importantly, patience.
This routine is designed to help you build up to bridge pose safely, gradually, and at your own pace.
This sequence is a bit more advanced than my beginner tutorial, so if you’ve never done bridge before, I recommend starting here. In this video, I guide you step by step from the basics. But if you’ve already done it and want to keep progressing, this routine is for you.
We’ll focus on three key areas:
🔹 Flexibility in your back, shoulders, and hips
🔹 Activation of glutes and legs
🔹 Smooth transitions that prepare you for the full backbend
Having a flexible spine doesn’t just help you achieve this pose it’s essential for preventing pain, improving posture, and expanding your range of motion.
That means more agility, better functional strength, and overall wellness.
We’ll start with gentle movements to wake up the spine, and gradually build intensity.
Toward the end, we’ll work directly on bridge pose, with variations that let you explore it without fear. No equipment needed, just your mat and your presence.
If you’ve done the beginner version, this is your next step. Hit play, follow my voice, and flow with me. Your body will thank you.
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