18. The Shoulder Bridge

 

INSTRUCTIONS for “The Shoulder Bridge”

Pose 1	(a)  Take position illustrated
Pose 2	(a)  Raise body on upper arms, elbows, shoulders, neck, head, with both feet flat on mat or floor
	(b)  Grasp waist firmly with both hands as illustrated
Pose 3	(a)  INHALE SLOWLY
	(b)  Raise right leg forward and upward to upright position
	(c)  Toes (pointed) forward and downward
Pose 4	(a)  EXHALE SLOWLY
	(b)  Lower right leg forward and downward without bending knee and with knee locked
	(c)  Thrust chest upward and outward as far as possible as illustrated in this pose
Pose 3	(a)  INHALE SLOWLY
	(b)  Raise left leg forward and upward to upright position
	(c)  Toes (pointed) forward and downward
Pose 4	(a)  EXHALE SLOWLY
	(b)  Lower left leg forward and downward without bending knee and with knee locked
	(c)  Thrust chest upward and outward as far as possible as illustrated in this pose

NOTE

Repeat left leg and right leg movements three (3) times.

CAUTIONS

Pose 3 - Toes pointed. knee locked right leg. Press foot firmly downward on mat or floor as each leg is lowered and chest thrust out.