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Dynamic Bridge 3 Halachakra kriya

1 min
49 score
4 kcal
Warm-Up
Dynamic
Dynamic Bridge 3
hourglass-icon 1 min
asana miniature
01:03
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 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.

Upload date:2025-03-22T06:13:13+00:00

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.

Where can I meet

Dynamic Bridge 3 occurs 2 times in ready-made courses

Theme Title Duration Day
Lower back
Lower Back Pain Relief Challenge in 14 days 2 w.
Day: 10
2 w. 10
Lower back
Lower Back Pain Relief in 21 days 3 w.
Day: 17
3 w. 17

Details of the exercise

Category
Warm-Up
Mechanics
Dynamic
Complexity
For Advanced
Duration
1 minute
Energy consumption
4 kcal
Popularity
415 out of 442

Where can I meet

Dynamic Bridge 3 occurs 2 times in ready-made courses

Theme Title Duration Day
Lower back
Lower Back Pain Relief Challenge in 14 days 2 w.
Day: 10
2 w. 10
Lower back
Lower Back Pain Relief in 21 days 3 w.
Day: 17
3 w. 17

Reward

Flexibility
10
Stamina
8
Focus
8
Strength
7
Mobility
8
Balance
8
Урок 586 ( Dynamic Bridge 3 )

1 / 1 асан
asana
01:03
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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В приложении Unagrande YogaClub доступны готовые уроки йоги, медитации и интенсивные курсы для решения самых разных задач.
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Dynamic Bridge 3: video with the correct technique of performing the asana

Information about asana
Technique of execution

Dynamic Bridge 3: 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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