5. Bridge Pose
Next up is what is known as the Bridge pose. This means that you lie on your back with your knees bent and your feet on the floor. Your arm should go back behind you. Your head should be lowered towards the ground and your chest and stomach should be flat and look sort of like a bridge.
You can find plenty of pictures of the Bridge pose online and you are probably already familiar with it anyway as it is a common yoga pose.
Getting into Bridge pose can take some work, but once you are able to easily achieve it, then you can raise the hips off the floor while squeezing the glutes in the same way you did in the butterfly pose.