Lie on your back with your legs extended further away from your hips than in a standard bridge, keeping your knees slightly bent. Arms crossed on your chest.
Place your heels flat on the floor with your toes pointing towards the ceiling.
Tighten your abdominal muscles to maintain a neutral spine.
Push through your heels and lift your hips off the floor until your shoulders, hips and knees are aligned.
Keep your pelvis level and avoid allowing your hips to drop or rotate.
Maintain steady breathing throughout the hold and keep your hamstrings engaged.
Lower your hips back to the floor with control when instructed.
