Exercise 8: Basic Bridge Position

• 1. Lay on your back, hands by your sides, your knees bent, feet flat on floor about 10-15 cm (4-6 inches) apart.
• 2. Inhale slowly and deeply as you raise your hips up to create a straight line from your knees to shoulders. Keep left and right hips at the same level/height. Try not to let the knees open up to the sides.
• 3. Hold this pose for 10 20 seconds. Remember to breathe as you hold the position.
• 4. Exhale slowly as you lower your hips back on the floor.
• 5. It is better to hold the correct position for a shorter time than to

go longer in an incorrect position.