HOW: Begin by lying on your back with knees bent, feet flat on the floor. Take the knee of one leg towards the chest and the hand of the opposite arm towards the foot. Using a ball or yoga block, connect the hand and the knee for a static hold. Driving through the heel of the foot on the floor, push your hips up towards the ceiling and return to the beginning position. Repeat for repetitions.
FEEL: You should feel your front and side abdominals. You should feel the front of the hip that is driving up towards your chest.. You should feel the back of the hip, the hamstring and gluteal muscles specifically, that is the bridge motion.
COMPENSATION: Avoid letting the shin sag down on the leg side performing the cross connect. Avoid any strain in the neck, option to rest the head. Avoid arching your low back as you push up into the bridge position.