This exercise adds additional challenge to the articulation of the spine and the strength in the hamstring.
To do this exercise you will need a mat. Start by lying on your back with your knees bent and your feet planted in the ground. Exhale as you let one leg float up into the air to a tabletop position. Then inhale as you rock your pelvis towards your tailbone and exhale as you roll your pelvis towards your belly button and lift your spine into the air one vertebra at a time. Be sure to maintain the tabletop position in the leg throughout the entire movement. At the top inhale into the chest and then exhale as you let all of the air out of your lungs lower the spine slowly to the ground one vertebra at a time
Things to think about:
As with any bridge, it is important to be aware of the role of the ribcage in segmental movement of the spine. Make sure to exhale completely. This will allow the ribcage to narrow so that you can find segmental movement through the vertebrae at the base of the ribs.
With this single leg bridge, as you are articulating through the joints of the spine be sure that you are maintaining equal weight on each side of the of the vertebrae.
Remember all of the fabulous images for the bridge. Articulate your spine as if you are picking up a string of pearls one vertebra at a time.