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Bridge Pose, Setu Bandhasana. We're going to start Bridge Pose off in a supine position,
lying on our back, presented Tadasana. So this is Supta Tadasana with all the same alignments,
looking at her ankles, her knees, her hips, hips to her shoulders and lengthening out
the crown of her head. With an inhale we're going to invite the knees, to bend the knees
and plant the soles of her feet. And she's going to get the soles of her feet as close
to her bottom without touching her bottom, touching her bottom is too close. But, we
want to be sure that she didn't step her feet in, so that they're directly in line with
the hips, knees are directly in line with the hips. We're going to use the inhale to
initiate this movement from the tip of the tail bone as she gently lifts her hips up,
peeling the spine up off of the earth, one vertebrae at a time. She's going to stop when
she makes it into her shoulders, she's never going to go into her neck in this pose. And
then she's going to roll the shoulder blades under and in. She's going to continue to lift
the hips, she's going to create space in her knees so as she pushes to make the space right
here, yes, she can get her sternum to her chin. So it's not the other way around. It's
not chin to sternum. It's sternum to chin. And then we'll use the inhale to slowly open
up both shoulders, exhale as you re-invite the spine one vertebrae at a time to the earth.
Repeating this pose several times.