BRIDGE:

1. Sit down and place the ball in front of you.

2. Lie back with your feet hip-width apart on the floor.

3. Place your arms at your sides, palms down.

4. Inhale, squeeze your buttocks, and lift your hips until your body forms a diagonal line from your knees to your shoulders.

(see Figure 3)

5. Breathe evenly while holding the position for 20-30    seconds.