Try this pose if you would like to reduce fatigue, anxiety, and insomnia. Other benefits include a gentle stretch of your chest, neck, spine & hips. Bridge pose helps alleviate stress, improves digestion, and strengthens your back, buttocks & hamstrings.
1. Begin by laying flat on your back with knees bent and arms along your side. Feet will be flat on the floor, parallel to each other, hip width apart, and as close to your buttocks as possible.
2. Bend your elbows so that the backs of your arms are pressing into the floor and your fingertips are pointing up towards the ceiling with palms facing your body. On your next inhale engage your glute muscles and lift your hips towards the ceiling.
3. As you settle into the pose feel equal weight being put into your feet, keep your inner thighs engaged, and feel your shoulders and backs of your arms pressing into the floor. From here you can release your arms along side your body and clasp your hands underneath you. Feel your arms pressing firmly on the floor to help keep your hips lifted.
4. Hold this pose for 5-15 breaths. The release out of the pose unclasp your hands, and on your exhale slowly roll your spine down to the floor. Repeat if desired.