I’m a yoga teacher and I’ve been loving this dynamic bridge variation for strength and flexibility

Some movements are so universally beneficial that they cross different disciplines and forms of exercise—the bridge is one of those movements.

You’ll see this foundational move showing up in a range of settings, from Pilates and yoga studios to gym workouts and physiotherapy appointments.

That’s because it delivers on several fronts: it strengthens the muscles in the back of your body (your posterior chain); it opens up and lengthens the hip flexors, counteracting the effects of sitting; and engages your lower-core muscles which support your spine.

I’ve always practised bridge and its many variations as part of my yoga and fitness training. Through my work as a personal trainer and yoga therapist, I’ve learnt to adapt this essential move depending on what the person I’m working with needs.

For instance, bridge can be broken down into mini hip tilts and lifts to develop a mindful connection to your pelvis and hip area.

Alternatively, you can advance the strength-building effects of this move by incorporating a single-leg march or adding resistance with a weight held on the hips.

Recently, in my weekly online yoga class, my yoga teacher introduced bridge pose with arms flow—a more dynamic variation that I hadn’t done for years.

This addition takes the well-known pose and adds an upper-body and chest stretch while still challenging your stabilizing muscles and hips.

Synchronizing the movement with long, deep breaths makes the move surprisingly calming too—so you get strength and relaxation in one pose. Here’s how to do it.

Bridge pose with arms flow

Reps: 3-5

• Lie on your back, with your knees bent, and feet flat on the floor and close to your buttocks.
• Start with arms by your sides, palms down.
• Inhale, slowly lift your hips high, engaging your lower core.
• Simultaneously raise your arms overhead to the floor behind you.
• Exhale, slowly lower your arms and hips back to the starting position.

Ensure your movement is totally synchronised with your breath—that could mean slowing down your arms as they have further to travel. Return your back and hips to the floor mindfully, one vertebrae at a time.