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Dynamic Bridge 2 Navachakra kriya

1 min
43 score
4 kcal
Seated Poses
Dynamic
Dynamic Bridge 2
hourglass-icon 1 min
asana miniature
01:07
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

  • Strengthens the lower back
  • Strengthens the hip muscles
  • Strengthens the glutes
  • Reduces fat deposits around the waist
  • Strengthens the core

Contraindications

Pregnancy
Menstruation
High blood pressure
Digestive issues

Technique of execution

On the exhale raise your half-bend legs to chest height and lean slightly back with your torso. Straighten your arms out along your shins. Then on the inhale bring your feet down to the floor. Lift your pelvis straight up. Then bring it down to the floor. Then on the exhale activating your abdominal muscles. Lift your torso up bringing your chest to your thighs. Continue this movement. Breathe evenly. Stop this movement. Come back to the initial position.

Upload date:2025-03-22T06:11:09+00:00

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

1
If you are unable to stay stable in Half Boat Pose 1, support yourself by placing your hands on the floor. Another option is to bring your feet lower than your knees.
2
If you are unable to stay stable in Half Bridge Pose put a pillow or folded blanket under your lower back to create better support.
3
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

Dynamic Bridge 2 occurs 2 times in ready-made lessons

Theme Title Time
Sports
Tennis Sequence 45 min
45 min
Abs
6-Pack 45 min
45 min

Dynamic Bridge 2 occurs 9 times in ready-made courses

Theme Title Duration Day
Joints
Healthy Joints in 14 Days 2 w.
Day: 8, 9, 10, 11, 12, 13, 14
2 w. 8, 9, 10, 11, 12, 13, 14
Glutes
Tight Butt in 7 Days 1 w.
Day: 1, 2
1 w. 1, 2
Joints
Healthy Joints in 21 Days 3 w.
Day: 15, 16, 17, 18, 19, 20, 21
3 w. 15, 16, 17, 18, 19, 20, 21
Glutes
Tight Butt in 21 Days 3 w.
Day: 1, 2
3 w. 1, 2
Sex
The prolongation of sexual pleasure for 3 months 12 w.
Day: 61, 82
12 w. 61, 82
Cardio
Healthy Heart in 14 Days 2 w.
Day: 2, 7
2 w. 2, 7
Cardio
Healthy Heart in 28 Days 4 w.
Day: 4, 25
4 w. 4, 25
Breasts
Beautiful Chest in 21 Days 3 w.
Day: 12, 17
3 w. 12, 17
Breasts
Beautiful Chest in 28 Days 4 w.
Day: 15
4 w. 15

Details of the exercise

Category
Seated Poses
Mechanics
Dynamic
Complexity
For Beginners
Duration
1 minute
Energy consumption
4 kcal
Popularity
370 out of 442

Where can I meet

Lesson search
Challenges

Dynamic Bridge 2 occurs 2 times in ready-made lessons

Lesson Duration
Tennis Sequence 45 min
6-Pack 45 min

Dynamic Bridge 2 occurs 9 times in ready-made courses

Theme Title Duration Day
Joints
Healthy Joints in 14 Days 2 w.
Day: 8, 9, 10, 11, 12, 13, 14
2 w. 8, 9, 10, 11, 12, 13, 14
Glutes
Tight Butt in 7 Days 1 w.
Day: 1, 2
1 w. 1, 2
Joints
Healthy Joints in 21 Days 3 w.
Day: 15, 16, 17, 18, 19, 20, 21
3 w. 15, 16, 17, 18, 19, 20, 21
Glutes
Tight Butt in 21 Days 3 w.
Day: 1, 2
3 w. 1, 2
Sex
The prolongation of sexual pleasure for 3 months 12 w.
Day: 61, 82
12 w. 61, 82
Cardio
Healthy Heart in 14 Days 2 w.
Day: 2, 7
2 w. 2, 7
Cardio
Healthy Heart in 28 Days 4 w.
Day: 4, 25
4 w. 4, 25
Breasts
Beautiful Chest in 21 Days 3 w.
Day: 12, 17
3 w. 12, 17
Breasts
Beautiful Chest in 28 Days 4 w.
Day: 15
4 w. 15

Reward

Flexibility
6
Stamina
8
Focus
5
Strength
8
Mobility
7
Balance
9
Урок 582 ( Dynamic Bridge 2 )

1 / 1 асан
asana
01:07
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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Dynamic Bridge 2: video with the correct technique of performing the asana

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Technique of execution

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