Shoulder Leg-Under & Above Pose Bridge

Leg Under and Above Shoulders Bridge Pose
1. Starting Position:
- Lie on your back on an exercise mat or flat surface. If using a stability ball, place it under your shoulder blades. Your feet should be flat on the ground, hip-width apart.

2. Leg Positioning:
- Lift your legs off the ground, keeping them straight. If using the stability ball, place your feet on top of the ball instead of the ground.

3. Body Alignment:
- Your body should form a straight line from your shoulders to your knees. Engage your core for stability.

4. Movement:
- Slowly lift your hips towards the ceiling while squeezing your glutes. Your knees should remain aligned with your ankles.
- Hold this position for a moment, feeling the contraction in your glutes and hamstrings.

5. Lowering Down:
- Gradually lower your hips back down towards the mat or ball without touching down, keeping tension in your muscles.

6. Repetitions:
- Repeat the lifting and lowering motion for 10-15 repetitions, or as comfortable.

7. Breathing:
- Inhale as you lift your hips and exhale as you lower them back down.

8. Cool Down:
- After completing your sets, relax and stretch your body gently, especially the back and legs.

Tips:
- Focus on controlled movements rather than speed.
- If the stability ball is too challenging, you can perform this exercise without it, keeping your feet on the ground.
- If you feel any discomfort in your lower back, lower your hips less or adjust your positioning.