Yin Yoga · Beginner

Supported Bridge

Hold

3–5 minutes

Time your hold

How to do it

Lie on your back with your knees bent and feet flat, hip-width apart and close to your hips.
Press into the feet to lift the hips, and slide a block or a bolster under your sacrum — the flat bony plate at the base of the spine, not the lower back.
Lower your weight onto the prop and let it carry you. The sacrum should feel supported, never pinched.
Choose your height: a block on its lowest setting or a bolster for a gentle lift, a taller block edge for more. Every pose has a gentler option and a deeper one.
Let the arms rest by your sides and soften everything you do not need — the belly, the buttocks, the jaw.
Find a comfortable edge, never a strain in the lower back, then be still and breathe. Let the shape do the work.

Why practise it

A passive, propped backbend that opens the front of the hips and gently arches the lower back — the prop holds you so you can let go.
A mild inversion: with the hips lifted above the heart, it invites a quiet, settling shift and can feel restful and restorative.
Stimulates the sacral-lumbar area and works the Kidney and Urinary Bladder lines along the spine, with the Stomach and Spleen lines across the front of the hips.
A softer alternative to the stronger backbends — a lovely way to open the low back and hips without any effort to hold yourself there.

Coming in & out

Into the pose

Lift the hips and slide the prop under the sacrum, then lower onto it.

Out of the pose

Come out slowly: press into the feet, lift the hips just enough to slide the prop away, and lower the back down to the floor to rest.

Take care

Support the sacrum, not the lower back — placed too high the prop can pinch the lumbar spine, so slide it down until it feels comfortable.
As a mild inversion, come out slowly and pause before sitting up if you tend to feel lightheaded.
Approach cautiously with a lower-back or neck injury, and start with the lowest prop height.
If pregnant, avoid lying flat on the back for long holds; check with your care provider before choosing this shape.

At a glance

Hold: 3–5 minutes
Level: Beginner
Target areas: lower backsacrumchestspine
Meridians: kidneyurinary bladderstomachspleen
Props: blockbolster
Counterpose: Drawing both knees to the chest for a few breaths · Lying flat in Corpse to let the spine settle to neutral

Common questions

How long do you hold Supported Bridge in Yin Yoga?

Most people hold Supported Bridge for 3–5 minutes. The long, still hold is what makes it Yin — settle in, soften, and let the shape do the work. Come out a little sooner if you ever need to.

Is Supported Bridge suitable for beginners?

Yes. Supported Bridge is a beginner-friendly Yin pose — approachable and easy to support. Work at about 80% of your edge, breathe, and read the cues and cautions on this page before you begin.

What does Supported Bridge stretch?

Supported Bridge mainly works the lower back, sacrum, chest and spine. A passive, propped backbend that opens the front of the hips and gently arches the lower back — the prop holds you so you can let go.

Do you need props for Supported Bridge?

You don't have to, but a block or bolster can make Supported Bridge more comfortable and help you relax into the hold. Props in Yin aren't a shortcut — they let you stay longer and soften more deeply.

Practise with me

Ready to move?

Find this shape inside a full class — every one free to follow on YouTube. For a guided path, join the membership, or start with a free program.

Join the membership Or follow a free program →

New to Yin? Get a free class emailed to you →

Classes featuring this pose

30-Min Yin for the Upper Back 30 min · A 30-minute Yin Yoga class of gentle stretches and twists for the thoracic spine, shoulders and upper back — held long and slow to release tension and build mobility. All levels. Reclined Bedtime Yin 30 min · A gentle 30-minute fully-reclined Yin practice, supported with a bolster and blocks — slow stretches to release the day and settle you toward sleep. Day 7 of the Bedtime Challenge. 45-Min Nervous System Reset 45 min · A calming 45-minute Yin class to reset the nervous system and ease stress — gentle breathwork, supported bridge and fish, caterpillar and legs up the wall, held long and slow. All levels.