Download Full Text (3.9 MB)

Download Bridge.jpg (5.0 MB)


From a supine position, bend the knees and bring the heels toward the hips, with the feet hip-width apart and parallel. Knees should point in the direction of the toes (forward). Reach the hands toward the heels.Tuck the pelvis under to lengthen the low back against the floor. Press the backs of your shoulders against the floor, and lengthen the back of your neck. Inhale to lengthen. Exhale, peel the hips and back off the floor. Lift the front of the hips and abdomen up toward the sky. Hips should be lifted higher than the chest and knees. Press your chest up toward your chin. Interlace your fingers together under your back. Squeeze your elbows and shoulder blades together, lifting the chest even higher. Continue to focus on your breath. With each inhalation, feel the chest and ribs open more fully. On each exhalation, press the feet more firmly against the floor. To exit the posture, unclasp the fingers and bring the arms back to the sides of the body. Exhale and slowly lower the spine back to the floor, one vertebrae at a time, from the top to the bottom.

Publication Date



Health and Physical Education




To view the content in your browser, please download Adobe Reader or, alternately,
you may Download the file to your hard drive.

NOTE: The latest versions of Adobe Reader do not support viewing PDF files within Firefox on Mac OS and if you are using a modern (Intel) Mac, there is no official plugin for viewing PDF files within the browser window.