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