12/23/2025
🔹 How to Do It:
Position: Lie on your back (mat), knees bent, feet hip-width apart, arms by your sides, palms down.
Inhale: Take a deep breath in.
Exhale: Press through your heels, engage your abs and glutes, and lift your hips off the mat, one vertebra at a time, until your body forms a straight line from shoulders to knees (like a bridge).
Hold: Inhale at the top, keeping your core tight.
Roll Down: Exhale and slowly roll back down, one vertebra at a time, returning to the start.
Repeat: Aim for 8-10 repetitions, focusing on smooth, controlled movement and pairing it with your breath.
