- Lie on your back with knees bent and feet flat on the floor, slightly wider than hip distance apart; place your arms relaxed at your sides, palms up.
- Exhale and press your lower back to the floor. Curl your tailbone under, peeling your spine away from the floor, lifting your buttocks until you come to rest on your upper back. Keep your pelvis curled under and your lower back long.
- Stay in the pose for 5 to 15 long, deep breaths.
- Release the pose gradually, curling your spine down to the floor from your upper back to your lower back.
- Repeat twice.
Restorative bonus: After your final bridge pose, allow your knees to fall together. Place your hands over your lower belly, palms down, with thumbs and forefingers touching to create a diamond shape. Close your eyes and breathe consciously into your pelvis, amplifying your awareness as you feel the benefits of increased resilience and the flow of energy.
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