Lying prone, step the feet in towards the buttocks, hip distance apart. Place the arms by the sides of the body with the blade edge or pinky-finger side down. Roll the shoulders back to open the front of the body. The chest should lift off the floor here, as though there was a fist placed behind the heart. On the exhalation, actively press into the edge of the arms and into the feet to begin lifting the hips up off of the floor. Firm the lower belly by lengthening the back and allowing the tailbone to draw under, lift the pubic bone towards the navel. Use the strength of the hamstrings to lift the thighs parallel to the floor. Make sure the knees are directly above the ankles. To encourage more opening in the front of the chest, clasp the hands behind the back and reach through the arms. To release from Bridge, unclasp the hands and lower the buttocks to the floor, with the exhale, unwind the spine down to the ground.<\/p>\n","protected":false},"excerpt":{"rendered":"
Lying prone, step the feet in towards the buttocks, hip distance apart. Place the arms by the sides of the body with the blade edge or pinky-finger side down. Roll the shoulders back to open the front of the body. The chest should lift off the floor here, as though there was a fist placed […]<\/p>\n","protected":false},"featured_media":3829,"template":"","meta":{"_acf_changed":false},"pose-category":[65],"class_list":["post-3518","yoga-pose","type-yoga-pose","status-publish","has-post-thumbnail","hentry","pose-category-back-bends"],"acf":[],"yoast_head":"\n