Elbow bridge (Dwi Pada Viparita Dandasana, Upward Facing Two-Foot Staff Pose)

Muscles

• Lower trapezius
• Serratus anterior
• Posterior deltoid
• Spinalis thoracis
• Longissimus thoracis
• Iliocostalis
• Gluteus maximus
• Semitendinosus
• Semimembranosus
• Biceps femoris (long)

Technique

1. Lie on your back, with the arms bent overhead, holding your elbows, so that your head is resting against your forearms.
2. Bend your knees to place your feet flat close to your butt.
3. Push on your feet to lift your hips and chest upward.
4. If needed, move in your feet in order to get more push.
5. Aim to place your shoulders above your elbows.

Similar Exercises

• Bridge pushup
• One-leg bridge
• One-arm bridge
• Feet-elevated bridge
• Head tap bridge

Equipment

• Ground (hands or body)