Strengthens your back body, from the hamstrings to the upper back muscles; opens and lengthens your chest, psoas, and quadriceps muscles
Lie on your back, with your legs bent and your feet hip-width apart. Press down with your feet, shoulders, and hands and slightly lift your bellybutton, creating a small backbend in your spine. Do not initiate the action by tucking your pelvis or leading with your tailbone. Continue pressing into your arms and feet to lift your bellybutton into Bridge.
Then rock from side to side and tuck your shoulders and upper arms underneath you. Interlace your fingers and ground down again with your arms. Relax your jaw and let your chin fall away from your chest, keeping your throat open and soft. Hold for 3–5 breaths before exhaling to release your hands and come down.
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