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.
Health and Physical Education
Myers, Mary, "Bridge" (2019). Critical Instances. 4.