Bridge Pose Ardha chakrasana

: 1 min

: 34 score

: 3 kcal

Supine Poses

Static

Favorable effect

Stimulates the functioning of the kidneys
Strengthens the lower back
Strengthens the hip muscles
Promotes good posture
Strengthens the glutes
Strengthens the gluteus maximus
Develops chest cavity
Improves the functioning of organs and muscles involved in the breathing process
Increases lung capacity

Contraindications

Menstruation

Technique of execution

Bend your legs and spread your feet hip-width apart. Press your feet firmly to the floor. Slowly lift your pelvis up, as far as you can. Press your shoulders into the floor. Brace your straightened arms against the floor and keep your heels under your knees. Avoid pain in your neck. Open up your chest. Turn your toes in slightly. Breathe calmly and evenly. Then slowly bring your pelvis down to the floor. Straighten your legs out. Return to corpse pose.

What to do if it does not work out, as in the video

If you are unable to stay stable in this pose, put a pillow or folded blanket under your lower back to create a better support.

Try to lift your pelvis as far from the floor as you can, pushing your chest towards your chin. Spread your body weight evenly between your feet and shoulders.

Where can I meet

Lesson search

Challenges

Bridge Pose occurs 60 times in ready-made lessons

Theme	Title	Time
Liver	Healthy Liver 90 min	90 min
Digestion	Healthy Digestion 25 min	25 min
Back	Lower Back Pain Relief 60 min	60 min
Back	Lower Back Pain Relief 90 min	90 min
Aging	Yoga 75+ for Blood Pressure Depression 15 min	15 min
Aging	Yoga 75+ for Blood Pressure Depression 20 min	20 min
Aging	Yoga 75+ for Anxiety Release 20 min	20 min
Breasts	Firm Breasts 90 min	90 min
Sex	Prolongation of pleasure 30 min	30 min
Advanced	Yoga for Advanced 45 min	45 min
Advanced	Yoga for Advanced 90 min	90 min
Relax	Releasing Muscle Blocks 10 min	10 min
Relax	Releasing Muscle Blocks 25 min	25 min
Relax	Releasing Muscle Blocks 30 min	30 min
Relax	Releasing Muscle Blocks 45 min	45 min
Relax	Releasing Muscle Blocks 60 min	60 min
Relax	Releasing Muscle Blocks 90 min	90 min
Energy	Hormonal Balance 45 min	45 min
Energy	Hormonal Balance 90 min	90 min
Begginer	Yoga for Beginners 15 min	15 min
Begginer	Yoga for Beginners 20 min	20 min
Begginer	Yoga for Beginners 30 min	30 min
Begginer	Yoga for Beginners 45 min	45 min
Begginer	Yoga for Beginners 60 min	60 min
Begginer	Yoga for Beginners 90 min	90 min
Balance	Balance Development 45 min	45 min
Stress	Yoga after a workday 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
Joints	Healthy Knees 25 min	25 min
Joints	Healthy Knees 30 min	30 min
Joints	Healthy Knees 45 min	45 min
Joints	Healthy Knees 60 min	60 min
Joints	Healthy Knees 90 min	90 min
Sports	Yoga for Cyclists 20 min	20 min
Aging	Yoga During Menopause 20 min	20 min
Aging	Yoga During Menopause 25 min	25 min
Aging	Yoga During Menopause 30 min	30 min
Aging	Yoga During Menopause 45 min	45 min
Aging	Yoga During Menopause 60 min	60 min
Aging	Yoga During Menopause 90 min	90 min
Pelvis	Pelvic Floor Strengthening Yoga — yoga lesson 20 minutes 20 min	20 min
Pelvis	Pelvic Floor Strengthening Yoga — yoga lesson 25 minutes 25 min	25 min
Pelvis	Pelvic Floor Strengthening Yoga 45 min	45 min
Pelvis	Pelvic Floor Strengthening Yoga 60 min	60 min
Pelvis	Pelvic Floor Strengthening Yoga 90 min	90 min
Relax	Yoga on the Back 15 min	15 min
Relax	Yoga on the Back 20 min	20 min
Relax	Yoga on the Back 25 min	25 min
Relax	Yoga on the Back 45 min	45 min
Relax	Yoga on the Back 60 min	60 min
Relax	Yoga in the Lying Position 90 min	90 min
Habits	Without Sugar 45 min	45 min
Habits	Without Sugar 90 min	90 min

Bridge Pose occurs 68 times in ready-made courses

Theme	Title	Duration	Day
Flexibility	Yoga Start in 21 Days 3 w. Day: 21	3 w.	21
Sleep	Healthy Sleep in 28 Days 4 w. Day: 8	4 w.	8
Abs	6-Pack in 28 Days 4 w. Day: 4, 5, 27	4 w.	4, 5, 27
Meditation	Meditation for Beginners in 14 Days 2 w. Day: 3	2 w.	3
Weight Loss	Weight Loss in 14 Days 2 w. Day: 13, 14	2 w.	13, 14
Flexibility	Yoga Start in 14 Days 2 w. Day: 3, 4, 6, 8, 9, 11, 14	2 w.	3, 4, 6, 8, 9, 11, 14
Weight Loss	Weight Loss in 7 Days 1 w. Day: 2	1 w.	2
Self-Esteem	Self-Esteem Boost in 28 Days 4 w. Day: 11	4 w.	11
Waist	Slim Waist in 28 Days 4 w. Day: 16	4 w.	16
Legs	Slender Legs in 28 Days 4 w. Day: 22, 26	4 w.	22, 26
Glutes	Tight Butt Challenge in 28 Days 4 w. Day: 5, 12, 13, 17, 20, 27	4 w.	5, 12, 13, 17, 20, 27
Lower back	Lower Back Pain Relief Challenge in 28 days 4 w. Day: 5, 21, 23, 25, 26, 27	4 w.	5, 21, 23, 25, 26, 27
Stress	Anti-Stress in 14 Days 2 w. Day: 1, 2, 8, 9, 10	2 w.	1, 2, 8, 9, 10
Lower back	Lower Back Pain Relief Challenge in 14 days 2 w. Day: 1, 3, 4	2 w.	1, 3, 4
Split	Side split in 14 Days 2 w. Day: 3	2 w.	3
Back	Healthy Spine in 14 Days 2 w. Day: 1	2 w.	1
Glutes	Tight Butt in 7 Days 1 w. Day: 3	1 w.	3
Back	Royal Posture in 7 Days 1 w. Day: 1	1 w.	1
Flexibility	Bend Over and Reach the Floor in 14 Days 2 w. Day: 1	2 w.	1
Immunity	Boost Your Immune in 14 Days 2 w. Day: 3	2 w.	3
Immunity	Boost Your Immune in 21 Days 3 w. Day: 10	3 w.	10
Stress	Anti-Stress in 21 Days 3 w. Day: 8, 9, 15, 16, 17	3 w.	8, 9, 15, 16, 17
Back	Royal Posture in 21 Days 3 w. Day: 1	3 w.	1
Flexibility	Bend Over and Reach the Floor in 21 Days 3 w. Day: 8	3 w.	8
Meditation	Meditation for Beginners in 21 Days 3 w. Day: 10	3 w.	10
Glutes	Tight Butt in 21 Days 3 w. Day: 3	3 w.	3
Lower back	Lower Back Pain Relief in 21 days 3 w. Day: 8, 10, 11	3 w.	8, 10, 11
Split	Side split in 21 Days 3 w. Day: 10	3 w.	10
Back	Healthy Spine in 21 Days 3 w. Day: 8	3 w.	8
Habits	Stop Drinking in 7 Days 1 w. Day: 3, 7	1 w.	3, 7
Habits	Stop Drinking in 14 Days 2 w. Day: 8, 12	2 w.	8, 12
Habits	Stop Drinking in 21 Days 3 w. Day: 21	3 w.	21
Energy	Static complex in 14 days 2 w. Day: 9, 13	2 w.	9, 13
Energy	Static complex in 21 days 3 w. Day: 8	3 w.	8
Energy	Static complex in 28 days 4 w. Day: 4, 20	4 w.	4, 20
Stress	Release from anxiety in 21 days 3 w. Day: 4	3 w.	4
Stress	Release from anxiety in 28 days 4 w. Day: 24	4 w.	24
Back	Yoga for Scoliosis in 7 Days 1 w. Day: 5, 6, 7	1 w.	5, 6, 7
Back	Yoga for Scoliosis in 14 Days 2 w. Day: 1, 4, 6, 13, 14	2 w.	1, 4, 6, 13, 14
Back	Yoga for Scoliosis in 21 Days 3 w. Day: 1, 7, 14, 18, 21	3 w.	1, 7, 14, 18, 21
Back	Yoga for Scoliosis in 28 Days 4 w. Day: 7, 15, 18, 22	4 w.	7, 15, 18, 22
Sex	The prolongation of sexual pleasure for 3 months 12 w. Day: 5, 48, 50, 66, 75, 81	12 w.	5, 48, 50, 66, 75, 81
Split	Front split in 28 Days 4 w. Day: 15, 26, 27	4 w.	15, 26, 27
Split	Side split in 28 days 4 w. Day: 13	4 w.	13
Split	Side split in 35 days 5 w. Day: 19	5 w.	19
Joints	Hip Opening in 14 Days 2 w. Day: 14	2 w.	14
Joints	Hip Opening in 28 Days 4 w. Day: 3, 22	4 w.	3, 22
Harmony	Inner Harmony in 7 Days 1 w. Day: 3	1 w.	3
Harmony	Inner Harmony in 21 Days 3 w. Day: 4	3 w.	4
Harmony	Inner Harmony in 28 Days 4 w. Day: 2, 4	4 w.	2, 4
Cardio	Healthy Heart in 7 Days 1 w. Day: 2	1 w.	2
Cardio	Healthy Heart in 28 Days 4 w. Day: 23	4 w.	23
Advanced	Yoga for Advanced in 21 days 3 w. Day: 11	3 w.	11
Advanced	Yoga for Advanced in 35 days 5 w. Day: 12, 20	5 w.	12, 20
After Pregnancy	Recovery After Childbirth in 21 Days 3 w. Day: 11	3 w.	11
After Pregnancy	Recovery After Childbirth in 28 Days 4 w. Day: 2, 4	4 w.	2, 4
Neck	Healthy Neck in 28 Days 4 w. Day: 25	4 w.	25
Head	Relief from headache in 7 days 1 w. Day: 5	1 w.	5
Head	Relief from headache in 14 days 2 w. Day: 3, 4	2 w.	3, 4
Weight Loss	Slim Body in 21 Days 3 w. Day: 2	3 w.	2
Breasts	Beautiful Chest in 7 Days 1 w. Day: 4	1 w.	4
Breasts	Beautiful Chest in 21 Days 3 w. Day: 7	3 w.	7
Breasts	Beautiful Chest in 28 Days 4 w. Day: 1, 10, 22	4 w.	1, 10, 22
Digestion	Healthy Digestion in 14 Days 2 w. Day: 5, 6, 11	2 w.	5, 6, 11
Digestion	Healthy Digestion in 21 Days 3 w. Day: 7	3 w.	7
Digestion	Healthy Digestion in 28 Days 4 w. Day: 23	4 w.	23
Sex	The prolongation of sexual pleasure for 21 days 3 w. Day: 15	3 w.	15
Sex	The prolongation of sexual pleasure for 28 days 4 w. Day: 4, 17, 18, 24, 27	4 w.	4, 17, 18, 24, 27

Details of the exercise

Where can I meet

Lesson search

Challenges

Bridge Pose occurs 60 times in ready-made lessons

Lesson	Duration
Healthy Liver	90 min
Healthy Digestion	25 min
Lower Back Pain Relief	60 min
Lower Back Pain Relief	90 min
Yoga 75+ for Blood Pressure Depression	15 min
Yoga 75+ for Blood Pressure Depression	20 min
Yoga 75+ for Anxiety Release	20 min
Firm Breasts	90 min
Prolongation of pleasure	30 min
Yoga for Advanced	45 min
Yoga for Advanced	90 min
Releasing Muscle Blocks	10 min
Releasing Muscle Blocks	25 min
Releasing Muscle Blocks	30 min
Releasing Muscle Blocks	45 min
Releasing Muscle Blocks	60 min
Releasing Muscle Blocks	90 min
Hormonal Balance	45 min
Hormonal Balance	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
Balance Development	45 min
Yoga after a workday	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
Healthy Knees	25 min
Healthy Knees	30 min
Healthy Knees	45 min
Healthy Knees	60 min
Healthy Knees	90 min
Yoga for Cyclists	20 min
Yoga During Menopause	20 min
Yoga During Menopause	25 min
Yoga During Menopause	30 min
Yoga During Menopause	45 min
Yoga During Menopause	60 min
Yoga During Menopause	90 min
Pelvic Floor Strengthening Yoga — yoga lesson 20 minutes	20 min
Pelvic Floor Strengthening Yoga — yoga lesson 25 minutes	25 min
Pelvic Floor Strengthening Yoga	45 min
Pelvic Floor Strengthening Yoga	60 min
Pelvic Floor Strengthening Yoga	90 min
Yoga on the Back	15 min
Yoga on the Back	20 min
Yoga on the Back	25 min
Yoga on the Back	45 min
Yoga on the Back	60 min
Yoga in the Lying Position	90 min
Without Sugar	45 min
Without Sugar	90 min

Bridge Pose occurs 68 times in ready-made courses

Theme	Title	Duration	Day
Flexibility	Yoga Start in 21 Days 3 w. Day: 21	3 w.	21
Sleep	Healthy Sleep in 28 Days 4 w. Day: 8	4 w.	8
Abs	6-Pack in 28 Days 4 w. Day: 4, 5, 27	4 w.	4, 5, 27
Meditation	Meditation for Beginners in 14 Days 2 w. Day: 3	2 w.	3
Weight Loss	Weight Loss in 14 Days 2 w. Day: 13, 14	2 w.	13, 14
Flexibility	Yoga Start in 14 Days 2 w. Day: 3, 4, 6, 8, 9, 11, 14	2 w.	3, 4, 6, 8, 9, 11, 14
Weight Loss	Weight Loss in 7 Days 1 w. Day: 2	1 w.	2
Self-Esteem	Self-Esteem Boost in 28 Days 4 w. Day: 11	4 w.	11
Waist	Slim Waist in 28 Days 4 w. Day: 16	4 w.	16
Legs	Slender Legs in 28 Days 4 w. Day: 22, 26	4 w.	22, 26
Glutes	Tight Butt Challenge in 28 Days 4 w. Day: 5, 12, 13, 17, 20, 27	4 w.	5, 12, 13, 17, 20, 27
Lower back	Lower Back Pain Relief Challenge in 28 days 4 w. Day: 5, 21, 23, 25, 26, 27	4 w.	5, 21, 23, 25, 26, 27
Stress	Anti-Stress in 14 Days 2 w. Day: 1, 2, 8, 9, 10	2 w.	1, 2, 8, 9, 10
Lower back	Lower Back Pain Relief Challenge in 14 days 2 w. Day: 1, 3, 4	2 w.	1, 3, 4
Split	Side split in 14 Days 2 w. Day: 3	2 w.	3
Back	Healthy Spine in 14 Days 2 w. Day: 1	2 w.	1
Glutes	Tight Butt in 7 Days 1 w. Day: 3	1 w.	3
Back	Royal Posture in 7 Days 1 w. Day: 1	1 w.	1
Flexibility	Bend Over and Reach the Floor in 14 Days 2 w. Day: 1	2 w.	1
Immunity	Boost Your Immune in 14 Days 2 w. Day: 3	2 w.	3
Immunity	Boost Your Immune in 21 Days 3 w. Day: 10	3 w.	10
Stress	Anti-Stress in 21 Days 3 w. Day: 8, 9, 15, 16, 17	3 w.	8, 9, 15, 16, 17
Back	Royal Posture in 21 Days 3 w. Day: 1	3 w.	1
Flexibility	Bend Over and Reach the Floor in 21 Days 3 w. Day: 8	3 w.	8
Meditation	Meditation for Beginners in 21 Days 3 w. Day: 10	3 w.	10
Glutes	Tight Butt in 21 Days 3 w. Day: 3	3 w.	3
Lower back	Lower Back Pain Relief in 21 days 3 w. Day: 8, 10, 11	3 w.	8, 10, 11
Split	Side split in 21 Days 3 w. Day: 10	3 w.	10
Back	Healthy Spine in 21 Days 3 w. Day: 8	3 w.	8
Habits	Stop Drinking in 7 Days 1 w. Day: 3, 7	1 w.	3, 7
Habits	Stop Drinking in 14 Days 2 w. Day: 8, 12	2 w.	8, 12
Habits	Stop Drinking in 21 Days 3 w. Day: 21	3 w.	21
Energy	Static complex in 14 days 2 w. Day: 9, 13	2 w.	9, 13
Energy	Static complex in 21 days 3 w. Day: 8	3 w.	8
Energy	Static complex in 28 days 4 w. Day: 4, 20	4 w.	4, 20
Stress	Release from anxiety in 21 days 3 w. Day: 4	3 w.	4
Stress	Release from anxiety in 28 days 4 w. Day: 24	4 w.	24
Back	Yoga for Scoliosis in 7 Days 1 w. Day: 5, 6, 7	1 w.	5, 6, 7
Back	Yoga for Scoliosis in 14 Days 2 w. Day: 1, 4, 6, 13, 14	2 w.	1, 4, 6, 13, 14
Back	Yoga for Scoliosis in 21 Days 3 w. Day: 1, 7, 14, 18, 21	3 w.	1, 7, 14, 18, 21
Back	Yoga for Scoliosis in 28 Days 4 w. Day: 7, 15, 18, 22	4 w.	7, 15, 18, 22
Sex	The prolongation of sexual pleasure for 3 months 12 w. Day: 5, 48, 50, 66, 75, 81	12 w.	5, 48, 50, 66, 75, 81
Split	Front split in 28 Days 4 w. Day: 15, 26, 27	4 w.	15, 26, 27
Split	Side split in 28 days 4 w. Day: 13	4 w.	13
Split	Side split in 35 days 5 w. Day: 19	5 w.	19
Joints	Hip Opening in 14 Days 2 w. Day: 14	2 w.	14
Joints	Hip Opening in 28 Days 4 w. Day: 3, 22	4 w.	3, 22
Harmony	Inner Harmony in 7 Days 1 w. Day: 3	1 w.	3
Harmony	Inner Harmony in 21 Days 3 w. Day: 4	3 w.	4
Harmony	Inner Harmony in 28 Days 4 w. Day: 2, 4	4 w.	2, 4
Cardio	Healthy Heart in 7 Days 1 w. Day: 2	1 w.	2
Cardio	Healthy Heart in 28 Days 4 w. Day: 23	4 w.	23
Advanced	Yoga for Advanced in 21 days 3 w. Day: 11	3 w.	11
Advanced	Yoga for Advanced in 35 days 5 w. Day: 12, 20	5 w.	12, 20
After Pregnancy	Recovery After Childbirth in 21 Days 3 w. Day: 11	3 w.	11
After Pregnancy	Recovery After Childbirth in 28 Days 4 w. Day: 2, 4	4 w.	2, 4
Neck	Healthy Neck in 28 Days 4 w. Day: 25	4 w.	25
Head	Relief from headache in 7 days 1 w. Day: 5	1 w.	5
Head	Relief from headache in 14 days 2 w. Day: 3, 4	2 w.	3, 4
Weight Loss	Slim Body in 21 Days 3 w. Day: 2	3 w.	2
Breasts	Beautiful Chest in 7 Days 1 w. Day: 4	1 w.	4
Breasts	Beautiful Chest in 21 Days 3 w. Day: 7	3 w.	7
Breasts	Beautiful Chest in 28 Days 4 w. Day: 1, 10, 22	4 w.	1, 10, 22
Digestion	Healthy Digestion in 14 Days 2 w. Day: 5, 6, 11	2 w.	5, 6, 11
Digestion	Healthy Digestion in 21 Days 3 w. Day: 7	3 w.	7
Digestion	Healthy Digestion in 28 Days 4 w. Day: 23	4 w.	23
Sex	The prolongation of sexual pleasure for 21 days 3 w. Day: 15	3 w.	15
Sex	The prolongation of sexual pleasure for 28 days 4 w. Day: 4, 17, 18, 24, 27	4 w.	4, 17, 18, 24, 27

Reward

Flexibility

Stamina

Focus

Strength

Mobility

Balance

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Bridge Pose Ardha chakrasana

Favorable effect

Contraindications

Technique of execution

What to do if it does not work out, as in the video

Where can I meet

Details of the exercise

Where can I meet

Reward

Try the Mobile App of the Yoga Club

My subscription

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Congratulations!

Bridge Pose Ardha chakrasana

don't give up!

Favorable effect

Contraindications

Technique of execution

What to do if it does not work out, as in the video

Where can I meet

Details of the exercise

Where can I meet

Reward

Try the Mobile App of the Yoga Club

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Bridge Pose : video with the correct technique of performing the asana

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