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Bridge Pose Ardha chakrasana

1 min
34 score
3 kcal
Supine Poses
Static
Bridge Pose
hourglass-icon 1 min
asana miniature
01:11
Music
  • Instructor's voice
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00

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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.

Upload date:2025-03-21T05:37:17+00:00

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

1
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.
2
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 47 times in ready-made lessons

Theme Title Time
Liver
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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

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
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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
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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
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3 w. 4
Harmony
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Day: 2, 4
4 w. 2, 4
Cardio
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Day: 2
1 w. 2
Cardio
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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

Category
Supine Poses
Mechanics
Static
Complexity
For Beginners
Duration
1 minute
Energy consumption
3 kcal
Popularity
170 out of 442

Where can I meet

Lesson search
Challenges

Bridge Pose occurs 47 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

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
8
Stamina
7
Focus
5
Strength
6
Mobility
4
Balance
4
Урок 29 ( Bridge Pose )

1 / 1 асан
asana
01:11
Voice instructions in detail
Music
  • Instructor's voice
  • Music
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00

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

Information about asana
Technique of execution

Bridge Pose : video with the correct technique of performing the asana and a description of the asana. Watch free video tutorials online at home by Unagrande YogaClub. Install the application, it offers much more new, useful, and intensive yoga challenges!

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