Bridge Pose strengthens your lower back, buttocks, legs and shoulders.
Begin lying on your back on the mat with knees bent and feet flat about hip distance apart.
Inhaling, tuck your bellybutton in and up and lengthen your spine.
On your exhale, lift your tailbone off the mat, and raise your core body up one vertebra at a time until your weight is balanced on your shoulders and feet. Use deep breathing and remain up as long as you comfortably can for the maximum benefit.
Keep your lower back, buttocks, thighs and abdominal muscles strong and activated the entire time.
Exhale while lowering one vertebra at a time back onto the mat.
Rest and repeat. Build up to holding the pose for one minute each time.
After Bridge Pose, rest in child pose and breathe deeply for about a minute while you relax your spine and stretch it in the opposite direction.
Child pose with arms beside body
Child pose with arms outstretched