4. Setu Bandha Sarvangasana variation (Modified Bridge Pose)
Lie on your back with your feet flat on the floor, ankles under the knees and hip-width apart. Extend your arms along the floor at your sides. Begin with some gentle pelvic tilts: Inhale and tilt your tailbone toward the floor, feeling space behind your lower back. Exhale and plant your navel into the ground, pressing your lower back to the floor and feeling your tailbone move away from the ground. Repeat 5 times. Now, on an inhalation, press down with your feet as you lift your hips up, gently tucking your tailbone between your legs and unwinding your spine off the floor, vertebra by vertebra. On an exhalation, relax your hips back down, rolling the spine down to the floor. Continue this gentle lifting and lowering, moving with the breath, for 3 to 5 slow, easy breaths. For more of a challenge, remain in the "up" position for several breaths before lowering the hips down.