Neck Bridge Prone
Face-down bridge on the forehead and feet with the hands on the floor to share the load; the neck rocks the head slowly from forehead to crown.
How to do it
Setup
Mat under the head, forehead down, feet wide behind, hips high, hands flat on either side of the head.
Steps
- Shift weight onto the head only as far as the hands allow.
- Roll from the forehead toward the crown in a small arc.
- Roll back to the forehead and lower the knees to finish.
Common mistakes
Taking the hands off the floor: they share the load with the neck; keep them planted. Rolling onto the back of the head: the arc stays small, from forehead to crown. Bare hard floor: always a folded mat under the head.
Breathing
Steady throughout; never held.
