Chair Bridge

Bridge: The Chair Yoga Pose That Reconnects You to Your Core (Includes 30 Modifications)

Feeling heavy, sluggish, or disconnected from your power?

Let’s rise—gently and steadily.

Meet Bridge on a chair—an energising floor-based pose from the Chakra Chair Yoga Card Deck that opens the heart, lifts the hips, and reconnects you to the strength of your core. It gently activates the root, sacral, and solar plexus chakras—grounding you while helping you rise.

With your feet resting on a chair and your back on the floor, each yogic breath becomes a lift, and each lift becomes a return to inner strength.

You don’t need a full backbend. You don’t need a yoga mat. You just need gravity, a chair, and the willingness to rise one breath at a time.

5 Steps To Master the “Bridge” Chair Yoga Exercise

Step 1: Lie Back
Lie down on your back with your legs bent and feet resting on the seat of a sturdy chair.

Step 2: Ground the Feet
Place feet hip-width apart on the chair, knees bent at about 90 degrees.

Step 3: Prepare to Lift
Pull your belly in and tuck your chin gently toward your chest.

Step 4: Lift the Hips
Press into your feet to lift your hips. Arms rest beside you, palms facing up.

Step 5: Extend and Lower
Straighten your legs if comfortable, then bend again and lower hips slowly. Repeat.

This pose helps rewire the nervous system and awaken the core through mindful movement and breath.

Now let’s explore 30 creative ways to customise the Bridge chair yoga exercise.

10 Beginner Modifications For the “Bridge” Chair Yoga Exercise

Beginner Modification 1: Keep Hips Low
Lift hips just an inch off the floor to start small.

Beginner Modification 2: One Leg at a Time
Keep one foot on the floor, the other on the chair.

Beginner Modification 3: Use a Blanket Under Back
Add softness under your spine for support and warmth.

Beginner Modification 4: Arms by Sides
Keep arms flat on the floor, palms pressing down.

Beginner Modification 5: Pillow Under Hips
Place a cushion or block under your hips as support.

Beginner Modification 6: Shorter Hold Time
Lift for just one breath, then lower and rest.

Beginner Modification 7: Wall Support for Chair
Place the chair against a wall to keep it stable.

Beginner Modification 8: Use Yoga Bolster
Prop a bolster under your knees for extra comfort.

Beginner Modification 9: Chin Parallel to Floor
Keep the neck neutral, chin not overly tucked.

Beginner Modification 10: Gentle Breath Cue
Inhale to lift, exhale to lower—keep movement soft.

10 Intermediate Modifications For the “Bridge” Chair Yoga Exercise

Intermediate Modification 1: Interlace Hands
Clasp hands under your back to open shoulders.

Intermediate Modification 2: Calves on Chair
Straighten legs and rest calves on the chair seat.

Intermediate Modification 3: Pulse Hips Gently
Lift and lower hips slowly for small controlled pulses.

Intermediate Modification 4: Hold for 3 Breaths
Sustain the lift for three full breaths, then release.

Intermediate Modification 5: Engage Inner Thighs
Squeeze a yoga block between the knees for activation.

Intermediate Modification 6: Point Toes Slightly
Press feet into chair and extend toes for energy flow.

Intermediate Modification 7: Feet Wider Apart
Widen feet slightly to change muscle engagement.

Intermediate Modification 8: Calf Massage Focus
Notice the contact of chair on calves, soften muscles.

Intermediate Modification 9: Active Arms
Press palms firmly into the floor to help lift.

Intermediate Modification 10: Visualisation
Imagine golden light rising through your spine with the lift.

10 Advanced Modifications For the “Bridge” Chair Yoga Exercise

Advanced Modification 1: One-Leg Bridge
Extend one leg toward ceiling while hips stay lifted.

Advanced Modification 2: Hips Hover Longer
Hold hips lifted for 5 or more full breaths.

Advanced Modification 3: Feet on Wall-Chair
Place the chair near a wall and press feet higher.

Advanced Modification 4: Arms Overhead
Reach arms overhead on the floor for full-body opening.

Advanced Modification 5: Block Between Thighs
Squeeze a block while lifting to stabilise pelvis and engage core.

Advanced Modification 6: Eyes Closed Hold
Close your eyes and tune into the inner sensations.

Advanced Modification 7: Breath-to-Movement Flow
Inhale lift, exhale lower—for 5 rounds in rhythm.

Advanced Modification 8: Hold and Wiggle Toes
Engage the lift while playfully wiggling your toes.

Advanced Modification 9: Ujjayi Breath
Use slow oceanic breath to deepen internal awareness.

Advanced Modification 10: Post-Pose Reflection
After the final round, journal: “What am I rising into?”

Conclusion: Bridge Chair Yoga Exercise Lifts You from the Inside Out

Bridge on a chair is a reminder that strength doesn’t have to be loud—and rising doesn’t have to be fast.

This shape helps your spine elongate, your heart open, and your legs reawaken. It strengthens the foundation of your body while quieting your mind.

Whether you’re recharging, grounding, or reconnecting to your inner power, this gentle bridge supports you each breath of the way.

You’ll find this and dozens more empowering, accessible poses in the Chakra Chair Yoga Card Deck.

No mat. No pressure. Just breath, a chair, and the courage to rise.