When you think of a bridge, you likely picture iconic structures from around the world with a strong base and a supported center. Take that idea of a solid form and use it to create your own bridge—with your body.
Start lying on your back with your knees bent and feet flat on the mat. Your knees should be stacked over your ankles and in line with your feet. Lengthen the arms and press the palms of the hands into the mat. Both shoulder blades should be pressing into the mat with the chest open. This creates a great stretch across your chest and shoulders. Engage your core, pulling the belly button to the spine with the tailbone slightly tucked. Press down through your heels to feel your hamstrings engage and squeeze your glutes as you lift your hips off the ground. Your body should form a line from the knees all the way down to the shoulders. Bridge targets your core, low back, glutes and hamstrings. Some variations of bridge also target your quadriceps and inner thighs.
Once you have mastered this position, you can go into many different versions of bridge. Knowing this basic setup will help you build a strong foundation and allow you to get deeper into your practice.