Description: Pushing up into a bridge and pushing shoulders over wrists

Goal: Hold proper bridge position.
Objective: Develop shoulder flexibility.

Equipment: Soft surface (mat or thick yoga mat)
Reps: 3
Time: 5 -15 min

  1. Lay down on back with legs bent.
  2. Place hands next to ears, fingers pointing towards toes.
  3. Push up into a bridge, keeping hands and feet flat on the ground.
  4. Strive to have feet and knees together and arms straight.
  5. When ready push shoulders over wrists to gain flexibility in shoulders.
  6. Lay back down on ground. Grab knees and form a ball, rock back and forth 3 times. This is IMPORTANT for the safety of your back and spine alignment.


  • Do not use head to get into or out of bridge.
  • After each bridge, be sure to tuck into a ball and roll back and forth, this will put the spine back into proper alignment.

Things To Watch For:

  • Head Placement – maintain a neutral head position, ears between arms, it should not be too far forward in front of arms.
  • Tip Toe Bridge – keep feet flat on ground.
  • Arms far apart, they should be close to ears. • Coming down from the bridge should be controlled.

Skills This Helps:

  • Backbend, Bridge Kickover, Back Walkover, Front Walkover