Yoga: Spinal lift half bridge with strap
Begin in a seated position, place the strap to the outside of the lower legs. Tighten the strap so the knees are in alignment with the hips and the ankles are underneath the knees. Slowly lower yourself onto your back and place the arms at a 45-degree angle palms facing down. Keep the heels close towards the buttocks muscles and the feet in a gentle pigeon toe position. Contract the abdominals, lift the pelvic floor muscles and drop the shoulders down away from the ears gently tucking the chin in. Inhale and slowly lift the hips up towards the sky pressing firmly down through the palms. Rest the weight across the shoulders, don't press the neck into the floor. Press down through all four corners of the feet and gently squeeze the glutes together to support the lower back. Keep lifting the hips higher than the chest and remain here for 5 to 10 deep breaths.
Strengthens the ankles, knees, thighs, hamstrings, glutes/buttocks, abdominals lower back and spine. Increases the blood circulation to the brain. Increases the mobility of the spine. Opens the lower back, hips and shoulders. Energizes the body and calms the mind. Combats depression. Opens the chest. Improves digestion and strengthens the internal organs. Relieves tension in the spine and strengthens the back and neck.