Bridge with Roll

(Setu Bandhasana variation)

Benefits:
Physical: Aligns spine; stretches the chest, neck,  spine, inner thighs; stimulates abdominal organs, lungs, and thyroid; improves digestion.
Emotional: Calms the brain and helps alleviate stress and mild depression.
Rx For: Tired Legs


1. Place a foam roller (or rolled up yoga mat or towel) between your thighs.
2. Lie on your back with your knees bent and directly over your feet, and put your hands by your heels, palms up. Make your feet active by pressing your heels and balls of your feet into the floor with your toes up.
3. Exhale and curl your tailbone toward the roll, and then using your abs and glutes, lift your hips and torso toward the ceiling. Hold for 5 to 10 breaths.
4. Lengthen your ribs with each inhale, and focus on lengthening your back with each exhale.
5. Lower down starting with your upper back and finishing with your lower back, keeping your pelvis tilted up.

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