Bridge Pose

Updated: May 7, 2019

Yoga Pose of The Month:

Bridge Pose

If your kids are constantly running around, you may have a hard time getting them to relax and wind down. It’s okay. Trust me, you’re definitely not the only parent in the world fighting that battle. Of course - kids need to play, but they also need a space to decompress and find their center.

In the Yoga Pose of the Month series, I will be teaching you all about different yoga poses- how to do them, their unique benefits, and practical ways you can apply them to your child’s life. Remember that yoga is great for not just your kids, but for you too! When teaching them these poses, I encourage you to try it with them as well. Doing yoga together could turn into a fun bonding activity!

To kick off the series, this month we’ll be talking about Bridge Pose.


If your child has trouble with digestion or regular breathing, the bridge pose can definitely be helpful for them, as it is known to improve digestion and stimulate the lungs. This pose also stretches their hips, chest, and spine, while strengthening their back, quadriceps, hamstrings, and abdominal muscles. Bridge pose is known to calm both the brain and the nervous system, and improves the circulation of blood throughout the body.

How to?

Step 1: Lay your child flat on their back with their arms alongside their body. Ensure their palms are facing the ground, and their knees are bent, with their heels close to their bottom.

Step 2: Have your child inhale while in this position. While they exhale, have them lift their hips off the ground (assist them by placing your hand on their lower back to help them bring their pelvis up to the sky). It is crucial that their necks are relaxed on the ground and they are squeezing their abdominal, back and leg muscles.

Step 3: Together, inhale and hold this position for 10 seconds. Exhale and slowly bring their hips back down to the ground. and work your way up to 30 seconds - together.

Step 4: Repeat the process, slowly working your way up to holding it for thirty seconds.


The bridge pose can easily be added into your child’s everyday routine by having them practice it while they dress themselves. When it’s time to put on their pants, have your child sit down on the floor and insert one foot into each pant leg at a time. Before pulling their pants up, have them go into the bridge pose and hold it for about 10 seconds, then have them pull the pants up all the way.

I hope you’ll try this pose with your child, and start to see the improvements in their everyday life (and yours)! If you have questions about this pose, or if you’d like to suggest a pose for a future post, leave a comment below. You can also email with any questions about the benefits of yoga therapy for kids, or to schedule a private session in the Miami area.

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