3. Bridge

There are so many variations of bridge that even if you are advanced you can make this pose challenging. Begin by going onto your back, palms face down on the floor. Alternatively, you can clasp your hands together under your back. Bend your knees so that your feet are also on the floor. In one motion, lift your hips and butt off the floor, making sure they stay in a straight line. Engage your butt muscles, and hold as long as you can, about 30 seconds to 1 minute. Gently lower down. To make it more difficult, try raising one leg into the air with a pointed toe (straight up to the ceiling). Once you’ve mastered the one leg raise, you can do the bridge on a stability ball.