Learn the basic bridge pose from lying on your back. Place feet hip-width apart with toes slightly turned out, hands near your shoulders, then push through your feet to lift your hips and shift weight onto your shoulders. The video shows variations with straight or bent legs and warns against doing this in slippery socks.
Now I'm going to show you a basic bridge pose. There's all sorts of variations.
You can do straight legs, bent legs.
One leg down, one leg up.
But this one is just going to be a basic bridge pose.
You don't want to have socks on or anything where your feet can slide during this, or you want to be on something that will stick.
So you're going to start laying on your back with your feet tucked in as close to your butt as possible. A little wider than hip distance apart and they can be slightly turned out. Your hands are then going to go.
Back.
Hopefully right above your shoulders by your ears. If they don't make it there, they might be further back.
So what you're going to do, once you are in that position, you're going to push up out of your feet, your hands. At the same time. You want to push all the way through your shoulders as high as you can, and then start straightening your legs so that more of your weight shifts over your shoulders.
Down. It's just a reverse. Tuck your head in and lower yourself back down.
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