Free Bridge Pose Yoga Class Handout
Dwi Pada Pitham

Below are two yoga class handouts I created for my yoga class in Llandrindod Wells. I hope you like it.  

Bridge Pose Yoga Class Handout Downloads

Bridge Pose Handout | MS Word

Bridge Pose Infographic | PDF

Bridge Pose
I make connections with other people like a bridge

Dwi Pada Pitham


  • Place a thickly folded blanket under shoulders to protect your neck
  • Slide a block or bolster under your sacrum & rest the pelvis
  • Place a rolled up blanket between the knees


  • Headache
  • Low blood pressure
  • Pregnancy
  • Neck injury


  • Chest, neck & spine stretch
  • Calms the brain
  • Helps alleviate stress
  • Stimulates abdominal organs, lungs & thyroid
  • Rejuvenates legs
  • Improves digestion
  • Helps menopause
  • Relieves menstrual discomfort
  • Reduces anxiety, fatigue, backache, headache & insomnia
  • Therapeutic for asthma, HBP, osteoporosis & sinusitis


  • Lie supine on the floor
  • Bend knees & set feet on the floor
  • Shuffle heels as close to the sitting bones as possible
  • Exhale and press inner feet & arms actively into the floor
  • Push tailbone upward toward the pubis
  • Firm the buttocks and lift them off the floor
  • Clasp hands below your pelvis
  • Extend through the arms
  • Lift buttocks until thighs are parallel to floor
  • Stay in the pose for up to 1 minute
  • Release with an exhalation, rolling spine slowly down onto the floor

Video Tutorial