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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
