Things You'll Need:
- A yoga block
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Step 1
Lie on your back with the knees bent and the feet flat on the floor. Place the yoga block between your knees.
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Step 2
Press into a pelvic tilt by engaging the abdominal muscles and pressing the low back to the floor.Gently squeeze the knees into the block. Just squeeze enough to tighten and engage the muscles, do not use a lot of force.
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Step 3
Vertebrae by vertebrae lift your buttocks, hips low and mid back off the floor as high as is comfortable. Keep the chin tucked in to elongate the neck. Keep pressure on the block with your knees.
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Step 4
Vertebrae by vertebrae lower your self back down to a pelvic tilt. Keep the chin tucked in to elongate the neck. Keep pressure on the block with your knees.
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Step 5
Repeat or eight to twelve repetitions.
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Step 6
Take the block and place it beside you on the floor.
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Step 7
Repeat steps 1 through 6 instructions to lift into bridge without the block between your knees. Even though you have removed the block, focus on engaging the thigh muscles to keep the knees in alignment.
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Step 8
When you have lifted into bridge as high as you can, place the block the tall way underneath your low back. Rest your low back on the block and allow it to help hold you up.
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Step 9
Depending on how deep of a stretch you want you can move the block to different positions underneath your back and/or buttocks.
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Step 10
Hold for five to ten deep belly breaths. Focus on relaxing the shoulders and opening the chest.
