When you bridge on your chest, face the mat, lift your hips, rest on your head and toes, and then rock back and forth and side to side. I recommend starting with your hands on the mat, so you can work a full range of motion. Next, flip over onto your back, arch it so your belly is toward the ceiling and rest your hands and feet on the mat. Then, rock your body side to side and front to back. Pivot your head as far back as you can; eventually you should be able to touch your nose to the mat.