Shoulder Bridge Prep

How to

Setup: Lie on your back with knees bent, feet hip-width apart and arms resting beside you.

Steps:

1. Exhale and gently press through both feet.
2. Lift the pelvis only to a comfortable height while keeping ribs relaxed.
3. Pause, then lower the spine slowly back to the mat.

Cues: Press evenly through both feet. · Keep knees pointing ahead.

Stop if: your back hurts or you feel pressure in your neck.

Easier: Lift the pelvis just a little or place a folded towel under your head.

Harder: Hold the bridge for two calm breaths before lowering.