9. Bridge (Setu Bandha Sarvangasana)
What it does: A deeper backbend than locust, bridge pose stretches the front side of the body, as well as the spine and the rib cage.
How to do it: Lie on your back with your arms by your side. Bend your knees and bring your heels close to your buttocks, with the feet about hip width apart. As you exhale, push your feet and arms into the floor and lift your hips toward the ceiling. Keep your thighs parallel as your lift. Interlace your fingers beneath your pelvis and stretch your arms toward your feet. To come out of the pose, release the hands and lower your hips slowly to the floor on an exhale.
How to get better: In the beginning, you may not be able to lift your hips very high. Instead of forcing it, focus on keeping the thighs parallel and stretching your tailbone toward your knees to lengthen the spine. With each inhale, lift a little higher. To keep the knees from spreading outward, hold a yoga block between your thighs while in the pose.
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