Bridge

Lie on your back on the floor with your knees bent and feet flat on the mat about hip-width apart.

If needed, slide in a rolled-up blanket beneath your shoulders to protect your neck.

Walk your heels up towards your sit bones.

Tuck your chin in.

Exhale and relax your neck.

Inhale. Root your feet into the floor and become aware of all the four edges of your feet.

Exhale and slowly scoop your tailbone up as you press your palms into the floor.

Keep scooping up from the backs of your thighs rather than from your lower back.

Stop when your back is up off the mat and your thighs are parallel to the floor.

Stay in the pose for 30 seconds to 1 minute while continuing to take deep breaths.

Slowly roll down your spine to the mat, starting from your upper back, one vertebra at a time.

Rest for a while on the floor.