Bridge with march
- Take a deep breath, then lift the pelvis back and peel your spine off the floor one vertebrae at a time (exhaling as you move) until you are up into a bridge with the pelvis and hips flat and the knees pulled out
- Picture balancing an open glass of water on your pelvis to keep it level
- Inhale to prepare to move, then exhale as you one foot off the ground
- Place the foot back on the floor as you inhale again, then alternate legs as if you are marching (shoot for 10 each leg)
- Keep the neck long, chin tucked, shoulders relaxed and pelvis stable