Figure 1.

A 90–90 left hemibridge with left hip shift (reproduced from Boyle and Demske 2009¹⁹)

Instructions:

• Lie on your back with your feet flat on a wall and your knees and hips bent at a 90° angle.
• Inhale through your nose and exhale through your mouth while pressing your heels down toward the mat (you should feel the muscles in the back of your legs engage), and your tailbone will lift up slightly off the mat. Keep your back flat on the mat.
• Move (shift) your left knee down lower than the right knee.
• Maintain your hip lift with your left leg on the wall and straighten your right leg.
• Continue your breathing for three breaths, then slowly lower back to the mat and repeat.