Featured Exercise: Bridge Pose Variation

(Chatush Padasana)

This pose strengthens your hamstrings, buttocks, back muscles and spine while it simultaneously stretches your quadriceps, groin, abdomen and neck muscles.

The pose also has a calming effect on the nervous system that comes from the positions of the head and neck in relation to the chest. This pose is said to calm the flow of thoughts and relax the mind.

Lie down on your back with your knees bent and arms by your sides. Keep your thighs and feet parallel and hip-distance apart. Extend your arms toward your feet. Press your feet down firmly and then lift your hips. Broaden your collarbones. Rotate both arms by turning your inner arm toward your outer arm. Keep the outer shoulders steady and lift the ribs back to open and spread the chest. Lengthen the back of your neck. Remain in the pose and breathe normally to create more space and fullness in your chest and abdominals.

Precautions: Do not do this pose in the third trimester of pregnancy, if you have spinal stenosis, facet joint dysfunction, scoliosis, severe osteoporosis, neck problems or experience pain in your knees when doing the pose.

If you have any precautionary conditions or have discomfort with this exercise, please talk to the Rebalance team for modifications and instructions.


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