• click the arrow to begin the video
• move your mouse over the bottom of video to activate control bar
• through the control bar you may increase screen size and volume email to a friend
• to multiple friends, separate addresses with a comma

Bridge Pose

Set Up - lying on back, bring heels under knees, outer feet hip distance apart, hands a foot from your side, palms face up - tuck tailbone, curl pubic bone towards navel, and lift toes

• Inhale lengthen ribs away from hips
• exhaling tuck tailbone and curl of pubic bone towards navel pressing feet down take hips and thighs up towards ceiling
• using buttocks,
• Inhale ribs away from hips, exhale thighs out of hips
• find a balance between inner and outer feet
• work the breath through low back, pelvis, inner legs and feet
• to come down increase length of low back and release down one vertebra at a time controlling low back ( use buttock muscles)

hold for 10 - 15 breaths and increase time up to 3 minutes, repeat 1-2 times

Go To Boat Pose