Bridge (Preparation)

STEPS : Lying on your back, place your feet flat on the floor, a comfortable distance away from the hips Place your arms next to the ribcage. You can either bend your elbows 90 degrees so that your fingers are pointing to the ceiling, or hold onto the outer edges of your mat. On an inhalation, press the back of your shoulders and your feet into the floor Press the inner feet down actively and keep the knees from spreading out wide, by engaging the inner thighs Lengthen your tail bone, slide your shoulder blades down your back and keep your neck neutral You can clasp your hands behind your back Stay for 5 to 15 breaths To come out of the pose, release the arms and roll your spine down on an out-breath