Bridge (Setu Bandhasana)

Benefits:

• Increases flexibility in the back

• Stretches and relieves tension in the neck and shoulders

• Strengthens the legs and gluteal muscles

• Opens the chest

Steps:

• Lie on your back with your hands at your sides, palms down

• Bend your knees and place your feet hip width apart on the floor pointing straight ahead and parallel (not turned out)

• Inhale, curl your tailbone under and lift your hips up towards the ceiling

• Exhale, keep pressing your hips up as you roll your shoulders under (if you like you can clasp your hands under your back to roll your shoulder and open your chest more)

• Keep your knees only hip width apart (imagine holding a large book between your knees)

• Stay here for 4-6 slow long breaths

• On your next exhale, unroll your shoulders and slowly roll down one vertebrae at a time until your hips reach the floor

Repeat 2 more times