This pose strengthens the core, lower body and spine. Bridge pose can also stimulate the endocrine and nervous systems.
Reclining on your back, bend your knees and place your feet flat on the floor, hip-width apart. Bring your arms alongside your body with your palms pressing down.
While inhaling, press into your feet equally, engaging your legs and glutes. Try not to clench the muscles of the glutes as this can add pressure to the lower back. Lift the thighs, hips and torso towards the sky.
Bring hands under your body, interlace the fingers and press the knuckles towards your heels, extending through your arms and bringing your shoulders down your back.
Hold the pose for 30 seconds to 1 minute. Exhale, release your hands and lower your hips to the ground.