Page 13 - Inspire Health September/October 2015
P. 13
2. BRIDGE POSE: LEVEL 1,2,3
1-Lie down with your back resting on the floor or
a mat. Bend the knees and shift weight toward your pelvis.
Leave a comfortable gap between the knees. Keep heels in
line with knees and press feet flat on the mat. Place hands to
the sides of the body.
2-Intermediate Bridge: To intensify the movement,
gently lift your pelvis off the mat. When your hips reach the
maximum height, lower your pelvis back onto the mat and
repeat movement. Squeeze the glutes to protect your lower
back and take your time. This move may look simple, but it is
both challenging and powerful.
3-Advanced Bridge. Repeat steps to intermediate bridge.
When your hips reach their maximum height, lift your foot off
the floor and extend your leg upward.
4. CRISSCROSS: 3
Begin lying on the floor with legs extended. Inhale and pull your
abs in deeply as you bend the knees and place your hands to the
sides of the head. Curl your head forward until the shoulders
lift off the floor. Inhale as you extend the left leg, bend the right
knee and bring the left elbow to your right knee. Slowly rotate
movement from left to right. Use breath for each movement.
4 3. SIDE PLANK
Roll onto the side of your body, lift hips off the floor and
balance on one forearm. Contract the abdominal muscles and
lift your arm gently above the head for balance. Come down to
one knee if needed. Release back to the floor. Use your breath
to guide movement. Inhale as you lift and exhale as you release.
Continue these movements for one minute and switch sides.
— continued on page 14 —
September § October 2015 INSPIRE HEALTH 13
1-Lie down with your back resting on the floor or
a mat. Bend the knees and shift weight toward your pelvis.
Leave a comfortable gap between the knees. Keep heels in
line with knees and press feet flat on the mat. Place hands to
the sides of the body.
2-Intermediate Bridge: To intensify the movement,
gently lift your pelvis off the mat. When your hips reach the
maximum height, lower your pelvis back onto the mat and
repeat movement. Squeeze the glutes to protect your lower
back and take your time. This move may look simple, but it is
both challenging and powerful.
3-Advanced Bridge. Repeat steps to intermediate bridge.
When your hips reach their maximum height, lift your foot off
the floor and extend your leg upward.
4. CRISSCROSS: 3
Begin lying on the floor with legs extended. Inhale and pull your
abs in deeply as you bend the knees and place your hands to the
sides of the head. Curl your head forward until the shoulders
lift off the floor. Inhale as you extend the left leg, bend the right
knee and bring the left elbow to your right knee. Slowly rotate
movement from left to right. Use breath for each movement.
4 3. SIDE PLANK
Roll onto the side of your body, lift hips off the floor and
balance on one forearm. Contract the abdominal muscles and
lift your arm gently above the head for balance. Come down to
one knee if needed. Release back to the floor. Use your breath
to guide movement. Inhale as you lift and exhale as you release.
Continue these movements for one minute and switch sides.
— continued on page 14 —
September § October 2015 INSPIRE HEALTH 13
