The bridge pose helps counter your daily forward hunch, stretches the muscles around the heart, and improves lung capacity. It also strengthens abdominals and quads while increasing spinal mobility, and calms and balances mind and body. To do it, lie on your back, feet flat on the floor and hip-width apart, and arms by your sides, palms down. As you inhale, lift the hips and your back off the floor, creating one long line with the hips, knees, and shoulders. Hold for 30 seconds or six to eight deep breaths. Gently lower the spine back down. Repeat two or three times.