Part 4/7:
Next, bend both knees with feet still planted. Transition into Bridge Pose (Setu Bandhasana) by pressing your feet into the mat, squeezing through the seat, and lifting your hips gently off the ground. This pose activates your glutes and opens up your hips while encouraging a smooth breath.
In a figure-four shape, cross your right ankle over your left knee and, with ease, pull your left knee in towards your chest. This positioning targets the right glute, allowing for a relaxing stretch. Rocking gently side to side can deepen the stretch without overexertion.
Afterwards, repeat the figure-four stretch on the other side, ensuring you listen to your body and only push into poses as feels comfortable and appropriate.