Bridge Pose Ardha chakrasana

1 min
34 score
5 kcal
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

don't give up!

You've completed your lesson in 5 минут. To have your lesson counted and added to your statistics, you should practice for at least a minute

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:2024-03-26T19:58:38+03:00

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 20 times in 20 lessons

Theme Title Time
Liver
Healthy Liver 90 min
90 min
Digestion 25 min
Back 60 min
Back 90 min
Aging 15 min
Aging 20 min
Aging 20 min
Breasts
Firm Breasts 90 min
90 min
Weight Loss
Weight Loss I 45 min
45 min
Sex 30 min
Productivity 45 min
Productivity 90 min
Relax 10 min
Relax 25 min
Relax 30 min
Relax 45 min
Relax 60 min
Relax 90 min
Energy 45 min
Energy 90 min

Bridge Pose occurs 52 times in 53 challenges

Theme Title Duration Day
Flexibility
Yoga Start in 21 Days 3 w.
Day: 21
3 w. 21
Sleep 4 w. 8
Abs
6-Pack in 28 Days 4 w.
Day: 4, 5, 27
4 w. 4, 5, 27
Meditation 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 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 2 w. 1, 3, 4
Split
Side split in 14 Days 2 w.
Day: 3
2 w. 3
Back 2 w. 1
Glutes
Tight Butt in 7 Days 1 w.
Day: 3
1 w. 3
Back 1 w. 1
Flexibility 2 w. 1
Immunity 2 w. 3
Immunity 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 3 w. 1
Flexibility 3 w. 8
Meditation 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 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 3 w. 21
Energy
Static complex in 14 days 2 w.
Day: 9, 13
2 w. 9, 13
Energy 3 w. 8
Energy
Static complex in 28 days 4 w.
Day: 4, 20
4 w. 4, 20
Stress 3 w. 4
Stress 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 1 w. 3
Harmony 3 w. 4
Harmony
Inner Harmony in 28 Days 4 w.
Day: 2, 4
4 w. 2, 4
Cardio 1 w. 2
Cardio 4 w. 23

Details of the exercise

Category
Supine
Duration
1 minute
Energy consumption
5 kcal

Reward

Flexibility
8
Stamina
7
Focus
5
Strength
6
Mobility
4
Balance
4

Popularity 193 out of 444

Rarely used
in ready-made lessons
20 lessons
Often used
in ready-made courses
53 challenges

Where can I meet

Lesson search
Challenges

Bridge Pose occurs 20 times in 20 lessons

Theme Title Time
Liver
Healthy Liver 90 min
90 min
Digestion 25 min
Back 60 min
Back 90 min
Aging 15 min
Aging 20 min
Aging 20 min
Breasts
Firm Breasts 90 min
90 min
Weight Loss
Weight Loss I 45 min
45 min
Sex 30 min
Productivity 45 min
Productivity 90 min
Relax 10 min
Relax 25 min
Relax 30 min
Relax 45 min
Relax 60 min
Relax 90 min
Energy 45 min
Energy 90 min

Bridge Pose occurs 52 times in 53 challenges

Theme Title Duration Day
Flexibility
Yoga Start in 21 Days 3 w.
Day: 21
3 w. 21
Sleep 4 w. 8
Abs
6-Pack in 28 Days 4 w.
Day: 4, 5, 27
4 w. 4, 5, 27
Meditation 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 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 2 w. 1, 3, 4
Split
Side split in 14 Days 2 w.
Day: 3
2 w. 3
Back 2 w. 1
Glutes
Tight Butt in 7 Days 1 w.
Day: 3
1 w. 3
Back 1 w. 1
Flexibility 2 w. 1
Immunity 2 w. 3
Immunity 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 3 w. 1
Flexibility 3 w. 8
Meditation 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 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 3 w. 21
Energy
Static complex in 14 days 2 w.
Day: 9, 13
2 w. 9, 13
Energy 3 w. 8
Energy
Static complex in 28 days 4 w.
Day: 4, 20
4 w. 4, 20
Stress 3 w. 4
Stress 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 1 w. 3
Harmony 3 w. 4
Harmony
Inner Harmony in 28 Days 4 w.
Day: 2, 4
4 w. 2, 4
Cardio 1 w. 2
Cardio 4 w. 23
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