Back-up plan

gallery-image MODEL: YUKTHA RAJGOPAL
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A stable back is essential to stay active. There are many bridge postures that strengthen your back. Here is one simple variation, which also helps the hips and the shoulders. The posture has an element of balance that stimulates the stabilising muscles in the trunk. It also strengthens the abdominal muscles.

METHOD:

• Sit on your knees and palms in the all-fours position

• Rest your left elbow across on the mat

• Keep the right hand on the back

• Lift your left leg up, and hold the foot with the right hand

• Push the foot up and away—straightening your right hand

• Ensure the hips stay even

• As you inhale slowly, the abdominal cavity should expand all-around

• As you exhale slowly, the abdominal cavity should contract

• Stay for about 20 seconds

• Release the left leg and change side

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