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Bridge

Contributed by: yogini (http://daily-yoga.org)

Bridge pose builds core body strength and lower body strength in particular. Bridge pose energizes the body, strengthens the spine and stimulates the endocrine and nervous systems.

Lying on your back, bend both your knees and place your feet flat on the floor hip-width apart.Slide your arms alongside your body with your palms facing downward. Your fingertips should be lightly touching your heels.
Press your feet into the floor, inhale and lift your hips up, rolling your spine up and off the floor. Lightly squeeze your knees togethe, keeping your knees hip-width apart.
Press down into your arms and shoulders to lift your chest up. Use your legs, hips and mula bandha to lift your hips higher.
Breathe and hold for 4-8 breaths.
To release, exhale and slowly roll your spine backonto the floor.

Modification:

a) Lace your fingers together behind your back and walk yoru shoulders in, pressing down with your arms and shoulders.

b) Use a yoga block under your hips to support your weight.

Contraindications:

Avoid this asana if you have chronic or recent injury to your knees, back or shoulders.

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