Favorable effect
- Stimulates the functioning of the urinary bladder
- Stimulates the functioning of the prostate gland
- Stimulates the functioning of the kidneys
- Improves flexibility of the spine
- Relaxes the back muscles
- Strengthens the glutes
- Strengthens the core
Contraindications
Pregnancy
Neck injuries
Menstruation
Hyperthyroidism
Technique of execution
On the inhale place your heels close to your pelvis. Slowly grab your heels. Lift your pelvis straight up. Then bring it down to the floor. Brace your arms against the floor. Lift your pelvis and move your feet past your head. Try to straighten your legs slightly. Slowly bring your back down to the floor. Then lift your pelvis straight up. Continue this movement. Breath evenly. Stop this movement. Then bring your hands, back and head back down to the floor.
What to do if it does not work out, as in the video
1
If you are unable to stay stable in Bridge pose, put a pillow or folded blanket under your lower back to create 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.
3
If you can't place your feet onto the floor behind your head in Plow Pose, place them onto the chair or create any other stable support.
4
If you feel the tension in your neck, stretch your arms along your head to distribute body weight evenly. If you continue feeling the tension in your neck, stop doing this exercise and exclude it from your routine.
5
If you can't keep your legs straight without straining behind your head, bend your knees. Try to walk step by step forwards unbending legs gradually in your regular practice.
Details of the exercise
Mechanics
Dynamic
Complexity
For Advanced
Duration
1 minute
Energy consumption
4 kcal
Popularity
416
out of
442
Reward
Flexibility
Stamina
Focus
Strength
Mobility
Balance
Урок 586 ( Dynamic Bridge 3 )
1
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асан
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Information about asana
Technique of execution
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