Bridge stretches the chest, neck and spine. Improves digestion. Calms the mind. Lie flat on back, bring heels as close to buttocks as possible. With your exhale lift the buttock (keep buttock relaxed to do spine work) toward the sky and chest toward the chin.
Semi advanced but therapeutic for backaches. Stretches the chest, neck, and spine.
Calms the brain and helps alleviate stress. The lower body is resting evenly on the shoulders (not the neck). Challenging to breath here, but find peace and calmness in breath. Feet may not touch the floor, but eventually will.
Counter pose for plow. Strengthens the muscles of the upper back and back of the neck
Improves posture. Palms down underneath buttock. Lift chest and abdominal toward the sky. Head should barely be resting on the floor, making sure not to scrunch neck. Lower chest if you feel discomfort. Hold for 3 deep breaths.
Meditation focuses the mind and calms the brain. Decreases back aches and increases concentration and good posture. It can be challenging, but very beneficial. Start with becoming aware of your breaths without judgement. Then start counting 10 deep slow abdominal breaths. If your mind wanders just bring it back to the breath without judgement. This will become easier with practice and time.
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