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Figure Four Bridge

Figure Four Bridge
Figure Four Bridge Figure Four Bridge

Like bridge pose, figure four pose will stretch back, chest, and thighs with an additional hip flexor stretch.  Begin lying on your back with knees bent towards the ceiling and your feet hips-width apart on the mat.  Bring heels close to hips.  Cross ankle over opposite knee, creating a figure four shape with the legs.  Press into grounded foot and lift hips towards the ceiling. Hold and breathe.  To release pose, slowly roll back onto the floor, placing hips down last.  

Modification:  Place a block across the low back at the sacrum to support lifted hips in bridge pose.

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