This gymnast pose is one of the best.  It helps with digestion and circulation, and works your legs, abs, lower back, upper back, arms, chest, abs, and neck!  The longer you can hold this pose the closer you are to maximum energy potential!  Think about how quickly and unimpeded your blood with flow through your healthy and strong muscles, giving your loads of oxygen, increasing your senses and your quality of life!

This exercise will help back pain by strengthening your stabilizing muscles!  You might be sore at first, but in a few weeks you can kiss that discomfort goodbye!

Many people cannot do this exercise right away.  If you cannot, try the “Easy Bridge” or the “Half Bridge” first until you are comfortable with bending your back like this.

1. Start with your back on the ground and your hands behind your shoulders—palms facing out.  Your feet should be shoulder width apart.
2. Simultaneously lift your hips and push up with your arms to form the bridge.
3. Try to look at your feet with your head!
4. Be sure not to let your knees kick out to far.  They should be straight at all times during the bridge with the same distance from each other as your feet have.  If you need to, squeeze you inner thighs to make sure they are in proper position.
5. Make sure you breathe naturally during this exercise.
6. Hold as long as you can!  (If you can hold this pose for a minute your core is getting super strong!)

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