Bridge (hold) progression

From easiest to hardest. Move to the next step when you can do the current one with good form.

1. Bridge (hold) · Beginner · timed
   Supine hip lift: feet flat hip-width with knees stacked over the ankles, hips pressed up until thighs are roughly parallel to the floor and the body forms a straight slope from shoulders to knees; head, shoulders and arm
2. Wheel (hold) · Advanced · timed
   Full backbend from supine: palms flat beside the ears and feet flat hip-width, arms straighten and hips lift so the body forms a high arch with only hands and feet on the floor, head hanging between the arms.