Bridge Pose

1. Lie on your back with knees bent, feet hip-width apart, heels close to sitting bones.

2. Press arms into the floor alongside your body, palms down.

3. Engage core and press firmly into feet, lifting hips toward the ceiling.

4. Keep thighs and feet parallel, knees tracking over ankles.

5. Interlace fingers beneath pelvis, pressing shoulders into mat to lift chest.

6. Keep neck neutral, avoiding turning head side to side.

7. Breathe deeply, maintaining lift through sternum and hips.

8. Hold for several breaths, then release arms and slowly lower spine to floor, vertebra by vertebra.