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BridgeLie 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. |
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These lessons are free. Use them cautiously and at your own risk. Additional homework: take a long walk or run five times a week. 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.
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in Saratoga, San Jose, and Los Gatos Pam Portugal Walatka's yoga fitness class in Los Altos Hills |
