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FLEX TIME.

Bridge Pose (Setu Bhanda)

Works on: Creates a suppleness in the spine, invigorating the nervous system. Opens shoulders and heart.

THE MOVE

Setup: Lay on your back with your knees bent and your feet hip-distance apart, slightly pigeon-toed. Stretch your arms alongside you, palms down. Melt your shoulders into the floor, maintaining the cervical curve in the neck. Don't press your chin down; gently lift it.

Step 1: Inhale. As you exhale, press into your feet and peel your back off the floor, raising your hips. Wriggle your shoulders directly underneath you and clasp your hands, stretching them toward your feet.

Step 2: Keep pressing down through your upper and lower arms, keeping your wrists even. As the feet press down, the legs will strengthen. Try not to squeeze the buttocks, but lengthen your tailbone toward your knees. At the same time, roll your inner thighs toward one another and press down through the mound of the big toes. Hold this position for four to six. Unwriggle your shoulders and peel the back down one vertebrae at a time.

Repetitions: Repeat this pose up to three times.

ABOUT THE TRAINER: Brenda Strong is a certified yoga teacher and actress in Los Angeles. Her specialty is in fertility, pre- and postnatal yoga. She also conducts graduate yoga groups and is completing her first book on yoga and the woman's journey. Strong and her husband, Tom Henri, teach at Yoga Villa, 11159 La Maida St., North Hollywood. For more information, call (818) 769-3857.

CAPTION(S):

2 photos

Photo:

(1 -- 2) no caption (Brenda Strong)

Hans Gutknecht/Staff Photographer
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Copyright 2004, Gale Group. All rights reserved. Gale Group is a Thomson Corporation Company.

Article Details
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Publication:Daily News (Los Angeles, CA)
Date:Nov 8, 2004
Words:266
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