Part 3/6:
Next, it's time to engage the core and back muscles. Straighten your legs and reach your arms overhead for a full-body stretch. Following this, bend your knees and plant your feet firmly on the mat. With palms facing down, inhale as you lift your hips into bridge pose, then exhale as you lower them back down. Repeat this movement several times, synchronizing your breath with the flow, while ensuring you're comforted without forcing into any deep backbend.
Happy Baby Pose and Gentle Rocking
Now, let’s hug our knees back toward the chest and grasp the outer edges of the feet, gently rocking from side to side. This provides a soothing massage to the back muscles. Alternatively, you can transition into happy baby pose, maintaining this rocking motion for continued comfort.