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Step 1
Lie down on your back. Your knees are bent, feet flat on the floor and your arms are down by your sides with the palms facing the floor. Feet should be about shoulder width apart.
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Step 2
Press your low back flat into the floor--also known as a pelvic tilt. As you exhale, tighten your buttocks and abdominal muscles. Lift your hips up off the floor as high as you comfortably can. It is important that as you lift the hips the head does not rock or tip back. Keep your neck elongated and straight. Also check that the knees are still pointing up to the ceiling and that they have not fallen out to the side.
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Step 3
As you inhale slowly vertebrae by vertebrae lower yourself all the way back down. Repeat several times.
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Step 4
Come up and hold bridge pose. You can leave your arms by your sides. You can also reach them overhead, or clasp the hands under the buttocks and walk the shoulder blades together. Another variation is to walk the feet closer and hold your heels. Take several deep breaths.
