Bridge pose helps to stretch the spine and train the leg and abdominal muscles, and is a must for developing the peach line of the buttocks. Step 1: Lie flat on the yoga mat with your body facing upward and relax your whole body. Step 2: Press your hands palms down against the ground, bend your knees to 90 degrees, and spread your feet hip-width apart. Step 3: Place your feet on the ground and lift your lower body with force, breathe deeply and maintain this position for about 30 seconds. Note that the cervical spine should not force to avoid injury.