Bridge Pose Stretching

Positioning

1. Start Position: Lie on your back on the floor or mat. Ensure your body is flat and relaxed.
2. Foot Placement: Bend your knees and place your feet flat on the floor, hip-width apart. Your heels should be close to your glutes.
3. Hand Position: Place your arms down by your sides, palms facing down. You can also place your hands under your lower back for support, but this is optional.

Movement

1. Engage the Core: Tighten your abdominal muscles.
2. Lift the Hips: Press through your heels and slowly lift your hips toward the ceiling. Your body should form a straight line from your shoulders to your knees at the top of the movement.
3. Hold the Pose: Keep your hips elevated and hold the position for a few seconds, focusing on breathing deeply and maintaining stability.
4. Lower the Hips: Gradually lower your hips back to the starting position on the floor. Repeat the lift and lower movement for a set number of repetitions, usually 10 to 15 times.

Tips

- Keep your neck relaxed and avoid tilting your head back.
- Ensure your knees do not splay outward; keep them aligned with your feet.
- If you find the movement challenging, perform the exercise with a smaller range of motion until you gain strength.

Conclusion

The Bridge Pose is a great exercise for strengthening your glutes, hamstrings, and lower back, while also improving flexibility in the hips.