STARTING POSITION

Lie supine with the pelvis in a neutral position.Both legs are bent with feet on the floor, parallel at hip-distance apart. Arms rest along the sides of the body with palms facing down or both hands are touching the hips to monitor alignment. The scapulae are gently stabilized against the mat. The head and neck remain relaxed.

Inhale to prepare, lengthening the spine.

MOVEMENT

Exhale — Scoop the abdominals and rocking the pelvis posteriorly. Begin to sequentially articulate the spine off the mat, starting from the tailbone. Lift into a bridge position until there is a diagonal line from the shoulders to the knees, maintaining a neutral pelvis. Engage the glutes, hamstrings, and back muscles to support the bridge. The weight of the body should rest between the shoulder blades, not the neck. Maintain rib-to-pelvis connection by preventing the lower ribs from flaring outward.

Inhale — Holding for a few counts the bridge position. Imagine drawing the sit bones toward the knees to maintain neutral pelvis alignment and avoid lumbar overextension.

Exhale — Roll back, articulate the spine down to the mat, one vertebra at a time, starting from the upper spine and gradually lowering to the tailbone, returning to the supine position.

Repeat 4–8 times with smooth, controlled breath-coordinated movement.

• Hip extensors such as gluteus maximus and hamstrings.
• Back extensor support  like erector spinae.
• Core activation especially of the deep inner unit transversus abdominis, multifidus snd  pelvic floor.
• Diaphragm through coordinated breathing.
• Hip flexor lengthening particularly the iliopsoas and rectus femoris.
• Scapular stabilizers including serratus anterior and lower trapezius.

• Segmental spinal articulation and mobility especially in the lumbar and lower thoracic regions.
• Dynamic stabilisation of hip-pelvis complex — Improve control and symmetry of hip movement relative to the pelvis, reducing compensatory patterns (e.g., anterior pelvic tilt, lumbar hyperextension).
• Improve neuromuscular efficiency of proper functional strength in the posterior chain. Reinforce proper sequencing and timing of muscle activation patterns, including the abdominals, gluteals, hamstrings and spinal extensors — critical for gait, posture, and transitional movements like sit-to-stand.
• Improved bridge movement efficiency, teaching the body to evenly distribute mechanical load through the spine and pelvis, reducing undue stress  on joints and muscles.
• Breath-motor coordination — Enhance the relationship between diaphragmatic breathing and core muscle engagement to support trunk stability during movement.

• Maintain deep core engagement, keeping neutral spine alignment for al the exercise.
• Focus on activating primary hip extensors as gluteus maximus and hamstrings to generate hip extension and reduce reliance on spinal extensors for lift.
• Limit spinal extension to the thoracic region to prevent overextension or compression in the cervical spine, cervical spine should remain neutral and unloaded. 
• Monitor bilateral hip symmetry — Observe for asymmetrical pelvic elevation or rotation and cue even weight distribution through both feet.
• Facilitate controlled segmental movement — Encourage smooth, sequential articulation of each spinal segment to improve proprioception, avoiding momentum-driven movement.
• Coordinate the breath patterns with spinal articulation.