The bridge pose yoga technique will bring flexibility to the spine. Strengthens hips, buttocks and core.


Lie on your back with your knees bent, feet hip-width apart and the knees over the ankles. Place your arms down by your sides, with your palms down and neck long.

Draw in your lower abdominals, pull the navel towards your spine, and draw up your pelvic floor. Inhale as you lift your bottom off the floor, and work your buttock muscles to lift the hips as you push your feet into the floor.

Try to lift a little bit higher each time you inhale. If you feel you can, keep lifting until you reach the shoulders and bring your sternum in towards the chin. Hold in this position for a breath or two before lowering.


About 15 lifts. Pause in the final lift if you can, breathing naturally.


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