Exercise 7

Bridge

Accessories

  • Yoga Mat

Instructions

  • From seated position, roll back onto the floor bend knees and bring feet close to the hips.
  • Inhale, lift hips from the ground while pushing feet into the ground.
  • Roll shoulders together and possibly wrap fingers together underneath the body.
  • Hold this position for 30 seconds to a minute.
  • Exhale and release, hands and lower hips back to the ground.
  • Roll off to the side and come back to a seated position.

Outro

You have completed a practice that strengthens and supports the spine while improving overall stability. These poses help create balance between effort and release in the body.

Notice how your back and core feel now compared to earlier in the lesson. A sense of support or improved posture is a sign that your body is adapting well to this work.

To finish, lie down comfortably on your back and rest inSavasana. Allow your body to relax fully and your breath to slow naturally, giving yourself a few quiet moments to absorb the benefits of today’s practice.

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