Bridge Pose Ardha chakrasana

: 1 min

: 34 points

: 3 kcal

Reclining Poses

Static

Benefits

Strengthens the lower back muscles
Strengthens the thigh muscles
Improves posture awareness
Strengthens the gluteal muscles
Strengthens the gluteus maximus
Improves chest mobility
Strengthens the breathing muscles

Contraindications

Menstruation

Technique

Bend your knees and plant your feet shoulder-width apart, heels below your knees and toes turned slightly inward. Slowly lift your hips without pushing through pain. Keep your shoulders on the floor, your neck long and your arms alongside your body. Open your chest and take 5–7 calm breaths. Slowly lower your hips, straighten your legs and return to your resting position on your back.

If It’s Difficult

Place a folded blanket or cushion beneath your lower back if you need support. Lift your hips only as high as comfortable, sharing your weight between your feet and shoulders. Keep pressure off your neck.

Where It Appears

Yoga

Challenges

Bridge Pose appears 63 times in yoga classes

Topic	Title	Time
Digestion	Yoga for the Liver 90 min	90 min
Digestion	Healthy Digestion 25 min	25 min
Back	Yoga for the Lower Back 60 min	60 min
Back	Yoga for the Lower Back 90 min	90 min
Active ageing	Yoga 75+ for High Blood Pressure 15 min	15 min
Active ageing	Yoga 75+ for High Blood Pressure 20 min	20 min
Active ageing	Yoga 75+: Calm 20 min	20 min
Chest	Yoga for the Chest and Posture 90 min	90 min
Energy	Longer-Lasting Pleasure 30 min	30 min
Flexibility	Advanced Yoga 45 min	45 min
Flexibility	Advanced Yoga 90 min	90 min
Energy	Muscle Tension Relief 10 min	10 min
Energy	Muscle Tension Relief 25 min	25 min
Energy	Muscle Tension Relief 30 min	30 min
Energy	Muscle Tension Relief 45 min	45 min
Energy	Muscle Tension Relief 60 min	60 min
Energy	Muscle Tension Relief 90 min	90 min
Energy	Hormonal Yoga 45 min	45 min
Energy	Hormonal Yoga 90 min	90 min
Beginners	Yoga for Beginners 15 min	15 min
Beginners	Yoga for Beginners 20 min	20 min
Beginners	Yoga for Beginners 30 min	30 min
Beginners	Yoga for Beginners 45 min	45 min
Beginners	Yoga for Beginners 60 min	60 min
Beginners	Yoga for Beginners 90 min	90 min
Balance	Better Balance 45 min	45 min
Stress relief	After Work 90 min	90 min
Back	Yoga for Hyperlordosis 30 min	30 min
Back	Yoga for Hyperlordosis 45 min	45 min
Back	Yoga for Hyperlordosis 60 min	60 min
Back	Yoga for Hyperlordosis 90 min	90 min
Back	Yoga for Hyperkyphosis 25 min	25 min
Back	Yoga for Hyperkyphosis 30 min	30 min
Back	Yoga for Hyperkyphosis 45 min	45 min
Back	Yoga for Hyperkyphosis 60 min	60 min
Legs	Yoga for the Knees 25 min	25 min
Legs	Yoga for the Knees 30 min	30 min
Legs	Yoga for the Knees 45 min	45 min
Legs	Yoga for the Knees 60 min	60 min
Legs	Yoga for the Knees 90 min	90 min
Sports	Yoga for Cyclists 20 min	20 min
Active ageing	Yoga for Menopause 20 min	20 min
Active ageing	Yoga for Menopause 25 min	25 min
Active ageing	Yoga for Menopause 30 min	30 min
Active ageing	Yoga for Menopause 45 min	45 min
Active ageing	Yoga for Menopause 60 min	60 min
Active ageing	Yoga for Menopause 90 min	90 min
Hips	Pelvic Floor Strength 20 min	20 min
Hips	Pelvic Floor Strength 25 min	25 min
Hips	Pelvic Floor Strength 45 min	45 min
Hips	Pelvic Floor Strength 60 min	60 min
Hips	Pelvic Floor Strength 90 min	90 min
Back	Yoga Lying Down 15 min	15 min
Back	Yoga Lying Down 20 min	20 min
Back	Yoga Lying Down 25 min	25 min
Back	Yoga Lying Down 45 min	45 min
Back	Yoga Lying Down 60 min	60 min
Back	Yoga Lying Down 90 min	90 min
Habits	I Can Go Without Sugar 45 min	45 min
Habits	I Can Go Without Sugar 90 min	90 min
Sports	Yoga for Golfers 15 min	15 min
Sports	Yoga for Golfers 30 min	30 min
Sports	Yoga for Golfers 45 min	45 min

Bridge Pose appears 83 times in challenges

Topic	Title	Duration	Day
Beginners	Yoga for Beginners 3 wk Day: 21	3 wk	21
Sleep	Healthy Sleep 4 wk Day: 8	4 wk	8
Weight loss	Toned Abs 4 wk Day: 4, 5, 27	4 wk	4, 5, 27
Beginners	First Steps in Meditation 2 wk Day: 3	2 wk	3
Weight loss	Weight Loss 2 wk Day: 13, 14	2 wk	13, 14
Beginners	Yoga for Beginners 2 wk Day: 3, 4, 6, 8, 9, 11, 14	2 wk	3, 4, 6, 8, 9, 11, 14
Weight loss	Weight Loss 1 wk Day: 2	1 wk	2
Confidence	Boost Your Self-Esteem 4 wk Day: 11	4 wk	11
Weight loss	Slim Waist 4 wk Day: 16	4 wk	16
Weight loss	Lean Legs 4 wk Day: 22, 26	4 wk	22, 26
Whole body	Firm Glutes 4 wk Day: 5, 12, 13, 17, 20, 27	4 wk	5, 12, 13, 17, 20, 27
Back	Relief from Lower Back Pain 4 wk Day: 5, 21, 23, 25, 26, 27	4 wk	5, 21, 23, 25, 26, 27
Stress relief	Stress Relief 2 wk Day: 1, 2, 8, 9, 10	2 wk	1, 2, 8, 9, 10
Back	Relief from Lower Back Pain 2 wk Day: 1, 3, 4	2 wk	1, 3, 4
Whole body	Middle Splits 2 wk Day: 3	2 wk	3
Back	Healthy Back 2 wk Day: 1	2 wk	1
Whole body	Firm Glutes 1 wk Day: 3	1 wk	3
Back	Regal Posture 1 wk Day: 1	1 wk	1
Whole body	Touch the Floor 2 wk Day: 1	2 wk	1
Health	Strengthen Your Immunity 2 wk Day: 3	2 wk	3
Health	Strengthen Your Immunity 3 wk Day: 10	3 wk	10
Stress relief	Stress Relief 3 wk Day: 8, 9, 15, 16, 17	3 wk	8, 9, 15, 16, 17
Back	Regal Posture 3 wk Day: 1	3 wk	1
Whole body	Touch the Floor 3 wk Day: 8	3 wk	8
Beginners	First Steps in Meditation 3 wk Day: 10	3 wk	10
Whole body	Firm Glutes 3 wk Day: 3	3 wk	3
Back	Relief from Lower Back Pain 3 wk Day: 8, 10, 11	3 wk	8, 10, 11
Whole body	Middle Splits 3 wk Day: 10	3 wk	10
Back	Healthy Back 3 wk Day: 8	3 wk	8
Health	Quit Drinking 1 wk Day: 3, 7	1 wk	3, 7
Health	Quit Drinking 2 wk Day: 8, 12	2 wk	8, 12
Health	Quit Drinking 3 wk Day: 21	3 wk	21
Whole body	Static Practice 2 wk Day: 9, 13	2 wk	9, 13
Whole body	Static Practice 3 wk Day: 8	3 wk	8
Whole body	Static Practice 4 wk Day: 4, 20	4 wk	4, 20
Stress relief	Relief from Anxiety 3 wk Day: 4	3 wk	4
Stress relief	Relief from Anxiety 4 wk Day: 24	4 wk	24
Back	Yoga for Scoliosis 1 wk Day: 5, 6, 7	1 wk	5, 6, 7
Back	Yoga for Scoliosis 2 wk Day: 1, 4, 6, 13, 14	2 wk	1, 4, 6, 13, 14
Back	Yoga for Scoliosis 3 wk Day: 1, 7, 14, 18, 21	3 wk	1, 7, 14, 18, 21
Back	Yoga for Scoliosis 4 wk Day: 7, 15, 18, 22	4 wk	7, 15, 18, 22
Men's health	Prolong Sexual Pleasure 12 wk Day: 5, 48, 50, 66, 75, 81	12 wk	5, 48, 50, 66, 75, 81
Whole body	Front Splits 4 wk Day: 15, 26, 27	4 wk	15, 26, 27
Whole body	Middle Splits 4 wk Day: 13	4 wk	13
Whole body	Middle Splits 5 wk Day: 19	5 wk	19
Whole body	Open Your Hips 2 wk Day: 14	2 wk	14
Whole body	Open Your Hips 4 wk Day: 3, 22	4 wk	3, 22
Stress relief	Inner Harmony 1 wk Day: 3	1 wk	3
Stress relief	Inner Harmony 3 wk Day: 4	3 wk	4
Stress relief	Inner Harmony 4 wk Day: 2, 4	4 wk	2, 4
Health	Healthy Heart 1 wk Day: 2	1 wk	2
Health	Healthy Heart 4 wk Day: 23	4 wk	23
Whole body	Advanced Yoga 3 wk Day: 11	3 wk	11
Whole body	Advanced Yoga 5 wk Day: 12, 20	5 wk	12, 20
Women's health	Postpartum Recovery 3 wk Day: 11	3 wk	11
Women's health	Postpartum Recovery 4 wk Day: 2, 4	4 wk	2, 4
Back	Healthy Neck 4 wk Day: 25	4 wk	25
Health	Headache Relief 1 wk Day: 5	1 wk	5
Health	Headache Relief 2 wk Day: 3, 4	2 wk	3, 4
Weight loss	Lean Body 3 wk Day: 2	3 wk	2
Whole body	Beautiful Bust 1 wk Day: 4	1 wk	4
Whole body	Beautiful Bust 3 wk Day: 7	3 wk	7
Whole body	Beautiful Bust 4 wk Day: 1, 10, 22	4 wk	1, 10, 22
Health	Healthy Digestion 2 wk Day: 5, 6, 11	2 wk	5, 6, 11
Health	Healthy Digestion 3 wk Day: 7	3 wk	7
Health	Healthy Digestion 4 wk Day: 23	4 wk	23
Men's health	Prolong Sexual Pleasure 3 wk Day: 15	3 wk	15
Men's health	Prolong Sexual Pleasure 4 wk Day: 4, 17, 18, 24, 27	4 wk	4, 17, 18, 24, 27
Stress relief	Yoga in the Big City 1 wk Day: 2, 7	1 wk	2, 7
Stress relief	Yoga in the Big City 2 wk Day: 1, 14	2 wk	1, 14
Stress relief	Yoga in the Big City 3 wk Day: 2, 7, 14	3 wk	2, 7, 14
Stress relief	Yoga in the Big City 4 wk Day: 2, 7, 14, 23	4 wk	2, 7, 14, 23
Back	Atlas Stands Tall 2 wk Day: 10	2 wk	10
Back	Atlas Stands Tall 3 wk Day: 10	3 wk	10
Back	Atlas Stands Tall 4 wk Day: 10	4 wk	10
Stress relief	The Calm Formula 1 wk Day: 1	1 wk	1
Stress relief	The Calm Formula 2 wk Day: 1, 9	2 wk	1, 9
Stress relief	The Calm Formula 3 wk Day: 1, 9, 15	3 wk	1, 9, 15
Stress relief	The Calm Formula 4 wk Day: 1, 9, 15, 24, 27	4 wk	1, 9, 15, 24, 27
Weight loss	Intensive Weight Loss 1 wk Day: 3, 4	1 wk	3, 4
Weight loss	Intensive Weight Loss 2 wk Day: 3, 4, 10, 13	2 wk	3, 4, 10, 13
Weight loss	Intensive Weight Loss 3 wk Day: 3, 4, 10, 13, 21	3 wk	3, 4, 10, 13, 21
Weight loss	Intensive Weight Loss 4 wk Day: 3, 4, 10, 13, 21, 26	4 wk	3, 4, 10, 13, 21, 26

Exercise Details

Where It Appears

Yoga

Challenges

Bridge Pose appears 63 times in yoga classes

Class	Duration
Yoga for the Liver	90 min
Healthy Digestion	25 min
Yoga for the Lower Back	60 min
Yoga for the Lower Back	90 min
Yoga 75+ for High Blood Pressure	15 min
Yoga 75+ for High Blood Pressure	20 min
Yoga 75+: Calm	20 min
Yoga for the Chest and Posture	90 min
Longer-Lasting Pleasure	30 min
Advanced Yoga	45 min
Advanced Yoga	90 min
Muscle Tension Relief	10 min
Muscle Tension Relief	25 min
Muscle Tension Relief	30 min
Muscle Tension Relief	45 min
Muscle Tension Relief	60 min
Muscle Tension Relief	90 min
Hormonal Yoga	45 min
Hormonal Yoga	90 min
Yoga for Beginners	15 min
Yoga for Beginners	20 min
Yoga for Beginners	30 min
Yoga for Beginners	45 min
Yoga for Beginners	60 min
Yoga for Beginners	90 min
Better Balance	45 min
After Work	90 min
Yoga for Hyperlordosis	30 min
Yoga for Hyperlordosis	45 min
Yoga for Hyperlordosis	60 min
Yoga for Hyperlordosis	90 min
Yoga for Hyperkyphosis	25 min
Yoga for Hyperkyphosis	30 min
Yoga for Hyperkyphosis	45 min
Yoga for Hyperkyphosis	60 min
Yoga for the Knees	25 min
Yoga for the Knees	30 min
Yoga for the Knees	45 min
Yoga for the Knees	60 min
Yoga for the Knees	90 min
Yoga for Cyclists	20 min
Yoga for Menopause	20 min
Yoga for Menopause	25 min
Yoga for Menopause	30 min
Yoga for Menopause	45 min
Yoga for Menopause	60 min
Yoga for Menopause	90 min
Pelvic Floor Strength	20 min
Pelvic Floor Strength	25 min
Pelvic Floor Strength	45 min
Pelvic Floor Strength	60 min
Pelvic Floor Strength	90 min
Yoga Lying Down	15 min
Yoga Lying Down	20 min
Yoga Lying Down	25 min
Yoga Lying Down	45 min
Yoga Lying Down	60 min
Yoga Lying Down	90 min
I Can Go Without Sugar	45 min
I Can Go Without Sugar	90 min
Yoga for Golfers	15 min
Yoga for Golfers	30 min
Yoga for Golfers	45 min

Bridge Pose appears 83 times in challenges

Topic	Title	Duration	Day
Beginners	Yoga for Beginners 3 wk Day: 21	3 wk	21
Sleep	Healthy Sleep 4 wk Day: 8	4 wk	8
Weight loss	Toned Abs 4 wk Day: 4, 5, 27	4 wk	4, 5, 27
Beginners	First Steps in Meditation 2 wk Day: 3	2 wk	3
Weight loss	Weight Loss 2 wk Day: 13, 14	2 wk	13, 14
Beginners	Yoga for Beginners 2 wk Day: 3, 4, 6, 8, 9, 11, 14	2 wk	3, 4, 6, 8, 9, 11, 14
Weight loss	Weight Loss 1 wk Day: 2	1 wk	2
Confidence	Boost Your Self-Esteem 4 wk Day: 11	4 wk	11
Weight loss	Slim Waist 4 wk Day: 16	4 wk	16
Weight loss	Lean Legs 4 wk Day: 22, 26	4 wk	22, 26
Whole body	Firm Glutes 4 wk Day: 5, 12, 13, 17, 20, 27	4 wk	5, 12, 13, 17, 20, 27
Back	Relief from Lower Back Pain 4 wk Day: 5, 21, 23, 25, 26, 27	4 wk	5, 21, 23, 25, 26, 27
Stress relief	Stress Relief 2 wk Day: 1, 2, 8, 9, 10	2 wk	1, 2, 8, 9, 10
Back	Relief from Lower Back Pain 2 wk Day: 1, 3, 4	2 wk	1, 3, 4
Whole body	Middle Splits 2 wk Day: 3	2 wk	3
Back	Healthy Back 2 wk Day: 1	2 wk	1
Whole body	Firm Glutes 1 wk Day: 3	1 wk	3
Back	Regal Posture 1 wk Day: 1	1 wk	1
Whole body	Touch the Floor 2 wk Day: 1	2 wk	1
Health	Strengthen Your Immunity 2 wk Day: 3	2 wk	3
Health	Strengthen Your Immunity 3 wk Day: 10	3 wk	10
Stress relief	Stress Relief 3 wk Day: 8, 9, 15, 16, 17	3 wk	8, 9, 15, 16, 17
Back	Regal Posture 3 wk Day: 1	3 wk	1
Whole body	Touch the Floor 3 wk Day: 8	3 wk	8
Beginners	First Steps in Meditation 3 wk Day: 10	3 wk	10
Whole body	Firm Glutes 3 wk Day: 3	3 wk	3
Back	Relief from Lower Back Pain 3 wk Day: 8, 10, 11	3 wk	8, 10, 11
Whole body	Middle Splits 3 wk Day: 10	3 wk	10
Back	Healthy Back 3 wk Day: 8	3 wk	8
Health	Quit Drinking 1 wk Day: 3, 7	1 wk	3, 7
Health	Quit Drinking 2 wk Day: 8, 12	2 wk	8, 12
Health	Quit Drinking 3 wk Day: 21	3 wk	21
Whole body	Static Practice 2 wk Day: 9, 13	2 wk	9, 13
Whole body	Static Practice 3 wk Day: 8	3 wk	8
Whole body	Static Practice 4 wk Day: 4, 20	4 wk	4, 20
Stress relief	Relief from Anxiety 3 wk Day: 4	3 wk	4
Stress relief	Relief from Anxiety 4 wk Day: 24	4 wk	24
Back	Yoga for Scoliosis 1 wk Day: 5, 6, 7	1 wk	5, 6, 7
Back	Yoga for Scoliosis 2 wk Day: 1, 4, 6, 13, 14	2 wk	1, 4, 6, 13, 14
Back	Yoga for Scoliosis 3 wk Day: 1, 7, 14, 18, 21	3 wk	1, 7, 14, 18, 21
Back	Yoga for Scoliosis 4 wk Day: 7, 15, 18, 22	4 wk	7, 15, 18, 22
Men's health	Prolong Sexual Pleasure 12 wk Day: 5, 48, 50, 66, 75, 81	12 wk	5, 48, 50, 66, 75, 81
Whole body	Front Splits 4 wk Day: 15, 26, 27	4 wk	15, 26, 27
Whole body	Middle Splits 4 wk Day: 13	4 wk	13
Whole body	Middle Splits 5 wk Day: 19	5 wk	19
Whole body	Open Your Hips 2 wk Day: 14	2 wk	14
Whole body	Open Your Hips 4 wk Day: 3, 22	4 wk	3, 22
Stress relief	Inner Harmony 1 wk Day: 3	1 wk	3
Stress relief	Inner Harmony 3 wk Day: 4	3 wk	4
Stress relief	Inner Harmony 4 wk Day: 2, 4	4 wk	2, 4
Health	Healthy Heart 1 wk Day: 2	1 wk	2
Health	Healthy Heart 4 wk Day: 23	4 wk	23
Whole body	Advanced Yoga 3 wk Day: 11	3 wk	11
Whole body	Advanced Yoga 5 wk Day: 12, 20	5 wk	12, 20
Women's health	Postpartum Recovery 3 wk Day: 11	3 wk	11
Women's health	Postpartum Recovery 4 wk Day: 2, 4	4 wk	2, 4
Back	Healthy Neck 4 wk Day: 25	4 wk	25
Health	Headache Relief 1 wk Day: 5	1 wk	5
Health	Headache Relief 2 wk Day: 3, 4	2 wk	3, 4
Weight loss	Lean Body 3 wk Day: 2	3 wk	2
Whole body	Beautiful Bust 1 wk Day: 4	1 wk	4
Whole body	Beautiful Bust 3 wk Day: 7	3 wk	7
Whole body	Beautiful Bust 4 wk Day: 1, 10, 22	4 wk	1, 10, 22
Health	Healthy Digestion 2 wk Day: 5, 6, 11	2 wk	5, 6, 11
Health	Healthy Digestion 3 wk Day: 7	3 wk	7
Health	Healthy Digestion 4 wk Day: 23	4 wk	23
Men's health	Prolong Sexual Pleasure 3 wk Day: 15	3 wk	15
Men's health	Prolong Sexual Pleasure 4 wk Day: 4, 17, 18, 24, 27	4 wk	4, 17, 18, 24, 27
Stress relief	Yoga in the Big City 1 wk Day: 2, 7	1 wk	2, 7
Stress relief	Yoga in the Big City 2 wk Day: 1, 14	2 wk	1, 14
Stress relief	Yoga in the Big City 3 wk Day: 2, 7, 14	3 wk	2, 7, 14
Stress relief	Yoga in the Big City 4 wk Day: 2, 7, 14, 23	4 wk	2, 7, 14, 23
Back	Atlas Stands Tall 2 wk Day: 10	2 wk	10
Back	Atlas Stands Tall 3 wk Day: 10	3 wk	10
Back	Atlas Stands Tall 4 wk Day: 10	4 wk	10
Stress relief	The Calm Formula 1 wk Day: 1	1 wk	1
Stress relief	The Calm Formula 2 wk Day: 1, 9	2 wk	1, 9
Stress relief	The Calm Formula 3 wk Day: 1, 9, 15	3 wk	1, 9, 15
Stress relief	The Calm Formula 4 wk Day: 1, 9, 15, 24, 27	4 wk	1, 9, 15, 24, 27
Weight loss	Intensive Weight Loss 1 wk Day: 3, 4	1 wk	3, 4
Weight loss	Intensive Weight Loss 2 wk Day: 3, 4, 10, 13	2 wk	3, 4, 10, 13
Weight loss	Intensive Weight Loss 3 wk Day: 3, 4, 10, 13, 21	3 wk	3, 4, 10, 13, 21
Weight loss	Intensive Weight Loss 4 wk Day: 3, 4, 10, 13, 21, 26	4 wk	3, 4, 10, 13, 21, 26

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Bridge Pose Ardha chakrasana

Benefits

Contraindications

Technique

If It’s Difficult

Where It Appears

Exercise Details

Where It Appears

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Bridge Pose Ardha chakrasana

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Benefits

Contraindications

Technique

If It’s Difficult

Where It Appears

Exercise Details

Where It Appears

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Bridge Pose: Video & Guide | Unagrande

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