↑ A/B 2 BRIDGE POSE STRETCHES HIPS AND SPINE, AND STRENGTH­ENS BACK AND BUT­TOCKS

Shape (Malaysia) - - HEALTH HIGHLIGHT -

VARI­A­TION 1 A Lie flat with heels hip-width apart, knees over an­kles and arms along­side your body on the floor. B Raise your pelvis up as you draw your tail­bone to­wards your heels and your in­ner thighs to­ward each other. Press arms into the floor to lift spine up, leav­ing your shoul­ders, heads and feet in con­tact with the floor. VARI­A­TION 2 A From the bridge pose, lift your left foot off of the floor with the right knee bent, draw­ing it to­wards your face. Straighten the left leg in the air. With the left foot, draw a small cir­cle clock­wise and anti-clock­wise. Re­turn left leg to orig­i­nal po­si­tion. Re­lease your spine low­er­ing one ver­te­bra at a time. B Re­peat with the other leg.

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