REFRESH BROWSER TO RE-RUN ANIMATION

(Salabhasana)

1. From Child’s pose, use your arms to push up and lie on your belly.

2. Stretch the fingertips towards the toes and lift from the spine as the head and legs stretch up into a modified Locust Pose.

3. Inhale and release the arms, legs and feet back down.

4. Feel as if you are lifting your belly and body away from the floor, feeling the stretch from the crown of your head down into the tips of your toes.

5. Inhale, and release as you exhale.

6. You may end this pose with a stretch into child’s pose.

REFRESH BROWSER TO RE-RUN ANIMATION

Bridge Pose:
(Setu Bandhasana)—excellent for gluteals, inner things and low back strengthening.

1. Lying on your back, keep your heels in line with your sit bones and shoulders down, with the spine flat and long on the mat.

2. Inhale, and exhale pressing the heels down to lift your hips off the floor.

3. Maintain good tone by keeping your tailbone directed towards your hip.

4. Utilize the strength of the thighs to keep the alignment of the upper body and lower body.

5. The weight should be on shoulders, arms, and feet.

6. As you exhale, slowly unzip the spine from top to bottom lowering segment by segment.
    

Distribute your weight evenly, allowing your hands, shoulder blades, pelvis, hips, all symmetrically contact the ground. Feel the sense of your natural curves, noting where you naturally contact the ground and where you naturally don’t. Those with low back pain frequently are unable to have the low back contact the ground.

Rest and observe for a minimum of 2 minutes