Bridge (Setu Bandha Sarvangasana)
Lie on your back and bend the knees with your feet a little wider than hip distance. Turn the feet in slightly to internally rotate the thighs. Reach the arms alongside the body, pressing the palms into the floor. Elongate your neck by slightly tucking the chin toward the chest, grounding through the upper body. On an inhalation, begin to lift the hips. Using your breath, let the front of the body open, focusing on opening the solar plexus. Exhale to slowly lower down. Repeat as a flow; inhaling the hips off the floor and exhaling to lower back down.
Lengthen the back of the neck and draw your gaze inward. Let the breath open the solar plexus.
Increases flexibility of the spine, improves functioning of the endocrine and nervous system, and helps to balance the reproductive system and gastrointestinal tract.