Bridge

Feet planted, lift the hips slowly. Press the arms down, not the neck.

10 breathsVataKapha

How to do it

Lie on your back, feet flat and hip-width, heels close enough to graze with your fingertips. Press the feet down and lift the hips slowly, one vertebra at a time, then lower just as slowly. Press the arms and shoulders down — never turn the head while you are up.

SeatedSeated, press the feet down and lift the chest without leaving the chair.

What it does

Strengthens the back of the body and opens the front of the hips at once.

When you'll be given it

Slow-strength blocks in the Vata and Kapha protocols.

Where it comes from

Modern practice — no classical source. We'd rather say so than invent a citation.

Take care

Do not turn the head while lifted. Skip after recent neck or shoulder surgery.

The engine already leaves this out of your practice if your profile flags recent surgery.

Not sure whether it suits you? Ask a Vaidya.

There's no button here to start this. Your practice is prescribed each morning — that's what keeps the dose honest.