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Bridge

by

michael russellThink of the are beneath a bridge-the smoother the are, the stronger the structure. So when attempt this posture, remember to keep as long an arc as possible in your back. This will Prevent you from putting the bend on one part of the back, which always leads to discomfort.

* From the Cobbler, lift your pubic bone up between your legs, and you’ll find you begin to roll backwards. As your lower spine begins to near the floor, your legs will feel light enough to bring them into parallel lines with a nice bend in the knees. Keep lifting your pubic bone up to roll you down, and, as your spine unrolls on the floor, bring your heels as close to your bottom as is comfortable.

* Once on the floor, lay your hands on either side of your body, pushing your forearms and hands down. This will help you to feel the muscles between your shoulder blades. Then press your heels down to feel the floor and keep rolling your pubic bone up between your legs. The thighs will feel the major work. If they don’t, the lack of pubic lift will mean your lower back will begin to constant. * If the posture in step 2 is very comfortable, then continue to lift your shoulder blades up off the floor and lift your pubic bone up between your legs. If in this higher posture you feel light, then take your right hand under your right shoulder and your left under your left. Stay here. Do not push with your arms. Keep lifting your * The Bridge or the Big Back Bend has a status much the same as the Forward Bend or Handstand within a yoga class, for it shows everyone you have a flexible back. Try to think about being upside down, as if you have been walking on your hands and feet and a giant has turned you the wrong way up. This will make you feel as though you are pushing up not just with your arms but legs and tummy as well.If you can play in this posture move and sway. Try picking limbs up from the floor to reaffirm, where your lift comes from. You are upside down,so be light-hearted and play. * Close-up This angle is visually how you should feel. Just as in a standing Forward Bend, your hips are highest. Your thighs and hips are your strength. If you lift from them, you will find far less constriction in your back than if you struggle to lift with your arms. This entire sequence of photographs is one long roll of the pubic bone up between the legs.

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