Purpose: This variation of a knee bridge enables skaters to stretch more deeply into one side as well as stretch laterally. This stretch could be held for up to 60 seconds or done in a sequence with other variations.

Focus: Back flexibility, shoulder mobility, upper body flexibility, biellmann ...

Purpose: Skaters can work towards their straight leg bridge pose progressively by alternating straightening one leg at a time.

Focus: Bridge pose, back flexibility, Biellmann spin, progression

Purpose: Skaters can increase the difficulty and stretch in their bridge position by straightening their legs.

Focus: Bridge pose, back flexibility, Biellmann spin

Purpose: This pose is great for building back flexibilty by stretching the front of the body--the chest, abs, and psoas muscle. After arching or bending the back, skaters should reset with a recovery pose that rounds or curves the back.

Focus: Back flexibilty, back bend, chest stretch, psoas st...

Purpose: This flexibilty pose helps skaters start to gently work towards their bridge pose

Focus: Mid back flexibility, injury prevention