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Step 1
Lie on your back on a mat with your feet near to each other but not too close and not too wide. The shoulder bridge is one of those exercises that teach centering and good balance. Bend your knees so that your thighs are at a 90 degree angle with your core body or torso.
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Step 2
Stretch your arms alongside the sides of your body with your palms down on the floor.
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Step 3
Inhale as you slowly lift the core of your body--your stomach, back, and hips--and tense them as well. Your pelvis is upturned and your feet are flat as your shoulders, arms, and head continue in contact with the mat.
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Step 4
Exhale and lift a leg straight up. Stay firm and use your upper core body strength to hold yourself in place.
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Step 5
Inhale, lower your leg, and keep it stretched at full length out in front of you as it touches the floor. Exhale.
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Step 6
Repeat this motion about 10 times with each leg at a time, making sure to lower your back, starting at the top, slowly and gingerly onto the mat in between switching legs.
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Step 7
Place the pressure of lifting and shifting weight on the top of the back and shoulders and not on the neck.
