Pelvic Tilts and Bridge Flow

Benefits:

• Looses muscles of the low back

• Strengthens abdominal muscles

• Prepares body for bridge pose

• Massages spine and sacrum

 Steps:

• Lie on your back with your hands on your belly or at your sides with palms down

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

• Exhale, pull your navel towards your spine, contacting your abdominal muscles

• Inhale, relax your abdominal muscles

• Do 5-10 sets, then move onto bridge flow

• Still lying on your back with knees bent and feet placed on the floor hip width apart, place your hands at your sides

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

• Exhale, roll back down, one vertebrae at a time, slowly massaging your spine as you come down

• You can keep your hands at your sides, or as you raise your hips, lift your arms overhead, and as you lower your hips, lower your arms.

• Do 8-10 repetitions