Yoga 101: Poses for Beginners

Bridge Pose

Stretches chest and thighs; extends spine

• Lie on floor with knees bent and directly over heels.
• Place arms at sides, palms down. Exhale, then press feet into floor as you lift hips.
• Clasp hands under lower back and press arms down, lifting hips until thighs are parallel to floor, bringing chest toward chin. Hold for 1 minute.
• Make it easier: Place a stack of pillows underneath your tailbone.