1. Form First
Learning how to do shoulder bridge exercises is part of the basic beginner instruction of both yoga and Pilates. Bridge exercises help to strengthen the lower back and legs and relax the shoulders. The first step is to learn the basic form of the bridge, which can then be modified in a variety of ways. Lay face up on your mat and draw your knees up, resting your feet flat on the ground. Allow your arms to rest at your sides and inhale deeply. As you exhale, push into your feet, lifting your hips. Your body should form a straight line so that you can look down your body to your knees. Keep your shoulder relaxed as you allow your weight to fall between your shoulder blades. Your abs, buttocks and legs should be held tight. Hold the bridge pose for ten full breaths and then roll down to the mat slowly from shoulders to hips.
2. Bridge for the Butt
Now that you know how to do the bridge pose, you can add an extra lift to help tone the buttocks and flatten the belly. While in your hold position, clinch the buttocks, lifting the hips up a bit further. Hold for a breath and relax. Perform ten to twenty lifts and then roll down gently.
3. Shoulder Shift
Add an extra stretch to the shoulders and chest by lifting into the bridge pose and then joining your hands under your body. Keep your arms flat on the mat and then roll your shoulders up, lifting the chest. Remember to keep your shoulders relaxed as you push into your feet and hold the pose for ten breaths before rolling back down.
4. Heel to Toe Nice and Slow
Get an extra workout for the legs during the bridge pose by first lifting into the bridge and then lifting your toes so that you are resting on your heels. Hold the position for two full breaths and then slowly roll your feet and lift your heels so that you are lifting with your toes. Again, hold for two full breaths. Continue alternating heel to toe, completing three holds in each position and then roll down slowly.
5. One More for the Core
Strengthening your core muscles is a great way to reduce back pain and increase the strength of your entire body. To strengthen the core with the bridge pose, lift into your full bridge and then lift your right leg with toes pointed. Lift only until your thighs are even; however, make sure that your hips do not rotate during the lift. Hold for five full breaths and then gently switch legs. Hold the left leg up for another five breaths and then slowly roll back down to your mat.
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