Lie on your back with feet on the mat and hands at your sides.  Try to get your back flat against the mat.

Keep your feet planted on the floor as you tighten your buttocks and push your hips straight up toward the ceiling.  Imagine that your hips are in a sling and that they are being lifted up to ceiling.

Hold the bridge for a second or two, then peel back down onto the mat, one vertebra at a time.  

Do 5 to 10 bridges with both feet on the mat, then push up again and kick one leg directly up to the ceiling.  Try to get your leg straight and point your toes toward the ceiling.  

Peel back down to the mat.  Do 5 to 10 bridges on each leg.


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Bridges