Bridge Pose

Begin facing away from the tree in a supine position, with the knees bent and the feet down. The feet should be hip-width apart. A common mistake is placing the feet too far apart. The head should be about a foot away from the tree. Reach the arms back and grab the trunk. Press down through the heels and drive the hips up on an exhalation. On an inhalation, slowly lower the hips down. Practice this move dynamically — moving with the breath. Additionally, practice this move statically — holding for several breaths at the top. You can also practice this with the arms relaxed by the sides. For a greater challenge, practice this with one leg at a time — both dynamically and statically.