photo of pose


Lie on your back with your knees up. As you exhale, lift your tummy toward the ceiling, as high as you can without hurting yourself.

Stay in that position and breathe. Then slowly lower, from your neck down. Try to differentiate your vertebrae laying each bone down one at a time, like gently laying down a string of pearls. This takes some practice at first your vertebrae will come down in clumps.

Bring your knees toward your chest and hug them.

Repeat the Bridge sequence several times.

This exercise is great for increasing strength, flexibility, and awareness in your core. Physical therapists prescribe it for backaches.

Optional Challenge: Keeping your core stable, lift one leg at a time toward the ceiling while your hips are raised.

Please be careful. Let your body be the boss of your yoga. A good stretch should feel good--avoid anything that causes sharp pain. When you feel comfortable in a pose, push yourself a bit until you feel challenged.
These lessons are free. Use them cautiously and at your own risk.

You can do these yoga/pilates poses in any order you want, or just click on the "Next" button (above) to get the recommended sequence.

Intro Hip Tilt Bridge Knees2Chest Shoulders
Crocodile Twist Leg Stretches Alphabet Shoulder Press Criss-Cross
Roll-Up Rolling Like a Ball Cross-Legged Stretch Arm and Side Plank
Cobra Cat Dog Child Spinal Twist
Standing Sun Salute Sun Salute Summary Meditation Review, Links, & Credits
© copyright Pam Portugal Walatka, 2017 with Nancy Portugal Jamello.

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Nancy Portugal Jamello's Hatha yoga classes
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