The Fitness Library began as a resource for our personal training and bootcamp clients at Xodus Fitness, but it quickly spread globally, reaching all of you worldwide.
We are happy to share our fitness tips, fat loss strategies, training and exercise advice, nutrition ideas and recipes with all of you.The goal of this site is to bring new ideas into your life, motivate you and inspire you to reach new health and fitness goals. Exercise and proper nutrition are the keys to your health and fitness success. Balance is the key and with a little bit of support you can reach those goals in no time. Enjoy the site and feel free to leave your comments, thoughts and ideas.
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Instructions: Lie down in supine position on the mat.
To get the ideal distance between heels and buttocks, place arms by the side of the body; your middle fingers should be just grazing the heels.
*Be sure to keep the feet hip-width distance apart and have knees and toes pointing forward.
As you exhale, press your heels and palms towards the floor and push the hips upwards. Lift your hips until your thighs are about parallel to the floor.
You can keep the arms on the mat with palms facing down or adopt a “hands-interlace” position. Lift the chin slightly away from your chest. Exhale as you slide spine back on to the mat.
-Continue to breathe regularly when holding the bridge posture.
-If you find it challenging to keep the lift in the pelvis, you can support the pelvis by placing a block underneath the sacrum (supported bridge).
-Calms the brain and helps alleviate stress and mild depression
-Stretches the chest, neck and spine
-Strengthens the legs
-Stimulates abdominal organs, lungs, and thyroid (improves digestion)
-Relieves menstrual cramps when done supported
Links to video of Complementary Poses coming soon…
- Cobra Pose
- Upward Facing Dog Pose
- Hero Pose
- Wheel Pose
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