Bridge Pose

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. To gauge the correct position of your heels, bring your hands down toward your feet on the floor. If your heels still seem farther from your sit bones, draw them close to the point where your fingertips land on the mat.

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. Turn upper.

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 as you continue to take deep breaths.

Stop when your back is up off the mat and your thighs are parallel to the floor. At the peak of your bridge pose, your knees will be directly over your heels. Walk your knees forward away from your sit bones to lengthen the space between your tailbone and the back of your knees.

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 (backbone) at a time. Your tailbone should be the last part to touch the floor.

Rest for a while on the floor.