‍ ‍TRANSCRIPT:

Today's transformative tip is set to

bund on the block or the bridge pose

using a support. So I'm going to use two

blocks to start.

First you lie down and you have your

blocks within your hands reach. Then you

recline. Keep your knees bent.

Line yourself up on your mat. And now

there's three facets of a block. low,

middle, and high. Let's start on the

middle. So, I push my pelvis up with

both feet, bringing this feet close in

so that I can lift my pelvis up high

enough to get the pelvis to go onto the

block right below your sacrum, which is

above your tailbone. And then you

lengthen your spine out. Feel like

you're arching your chest. I've expanded

my ribs. And then you can take your

second block and place it between your

knees using either the skinny

or the middle facet. So, choose which

one feels most comfortable for you.

And you can roll your legs in and reach

your tailbone out to expand your chest.

Now, if you like to go higher than this,

if you feel like, well, this pose feels

rather comfortable, but you could do

more, then go a little higher. This is

mostly recommended if you've already

done some workout or some yoga practice.

I wouldn't do this if your muscles feel

cold. I'm going to bring my heels in

much closer and lift them off the floor

so that I can move my pelvis up so high

that I can get the pel the block

underneath the pelvis in its upright

faucet. I have it wide across my sacrum.

So, it's very supportive. And now I can

arch my spine even more, expand the

chest, and roll the top of the shoulders

to the floor. With my eyes, I'm looking

to the ceiling.

so that my skull is level and I'm not

compressing my cervical spine. And then

I'm rotating my legs into my second

block, feeling a nice length along the

sides of my navl, along the fronts of

the groinds to reach out. This pose is

often done at the end of your practice

to help quiet your mind and even your

body out after your practice. If you do

it on the low lower facet of the block,

you can do it maybe as a little bit of a

warm up, but it's helpful in particular

if you're feeling like your spine feels

very stiff, if you've been sitting for a

long time, like enjoying some holiday

meals. And that's setasana

with two blocks. To come out of the

pose, I'm going to bring my feet close

in again and lift them up. So I get lots

of space to then squeeze in my glutes,

push my pelvis up, take the block away

and lengthen the spine out. Take the

second block away from between the knees

and then lie with the knees bent. That's

a really strong pose on the spine. So

now I have my knees bent and I can let

the back relax. If your back is still

talking to you a little bit, you can

float your knees up and give them a

little bit of a hug or rock your pelvis

a little bit side to side.

And that's your transformative tips to

bundasana

with two blocks.

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