The supported bridge pose improves the strength and flexibility of the entire spine. Steps 2-4 also help increase the strength of the wrists if the hands are placed on the back. It’s practiced after the plough and before the fish. It’s a counter pose to the former.
Lie on your back with your knees bend and your knees & feet hip-width apart, hold your ankles. Breathe deeply and consciously.
Catch hold of your ankles, inhale and lift your hips up, your head, neck and shoulders stay on the mat. Keep the feet apart, the toes point forward.
Release your hands and either interlace the fingers under the body on the mat, or bend the arms and place your palms on your lower back, fingers point towards your buttocks, your thumbs are on your sides.
Go into the full pose by walking your feet away from your body as far as is possible for you.
Come out of the pose by walking your feet back, releasing your hands and slowly lowering your back and buttocks back to the mat.
From step 4, inhale and lift your right leg up to the sky, bringing the heel up to the sky. Breathe a few times in the pose and then exhale and bend the leg back down. Repeat with the left leg.