Dynamic Bridge Ardha-setu-bandha-kriyya

: 1 min

: 28 score

: 3 kcal

Reclining Poses

Dynamic

Favorable effect

Strengthens the lower back muscles
Strengthens the thigh muscles
Improves posture awareness
Strengthens the gluteal muscles
Strengthens the gluteus maximus
Improves chest mobility
Strengthens the breathing muscles

Contraindications

Pregnancy

Technique of execution

Lie on your back with your knees bent, feet parallel and heels near your hips beneath your knees. Keep your arms alongside your body. Lift and lower your hips repeatedly at a comfortable pace, keeping your neck long and breathing freely. Lower your hips and stretch your legs out.

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

Raise your hips only as high as comfortable. Press through your feet and keep pressure off your neck.

Where can I meet

Lesson search

Challenges

Dynamic Bridge occurs 102 times in ready-made lessons

Theme	Title	Time
Blood pressure	A. Shishonin's Yoga for Hypertension 10 min	10 min
Blood pressure	A. Shishonin's Yoga for Hypertension 15 min	15 min
Blood pressure	A. Shishonin's Yoga for Hypertension 25 min	25 min
Energy	Tibetan gymnastics 25 min	25 min
Glutes	Tight Butt 25 min	25 min
Glutes	Tight Butt 30 min	30 min
Glutes	Tight Butt 45 min	45 min
Glutes	Tight Butt 60 min	60 min
Glutes	Tight Butt 90 min	90 min
Energy	Active Morning 60 min	60 min
Energy	Active Morning 90 min	90 min
Energy	Cheer U Up 90 min	90 min
Depression	Depression Avoider 45 min	45 min
Depression	Depression Avoider 60 min	60 min
Depression	Depression Avoider 90 min	90 min
Energy	Get Dynamic 60 min	60 min
Back	Yoga for the Lower Back 45 min	45 min
Back	Yoga for the Lower Back 60 min	60 min
Back	Yoga for the Lower Back 90 min	90 min
Travel	Yoga Before a Flight 20 min	20 min
Travel	Yoga Before a Flight 25 min	25 min
Travel	Yoga Before a Flight 30 min	30 min
Travel	Yoga Before a Flight 45 min	45 min
Travel	Yoga Before a Flight 60 min	60 min
Travel	Yoga Before a Flight 90 min	90 min
Blood pressure	Yoga for Low Blood Pressure 30 min	30 min
Blood pressure	Yoga for Low Blood Pressure 45 min	45 min
Blood pressure	Yoga for Low Blood Pressure 60 min	60 min
Blood pressure	Yoga for Low Blood Pressure 90 min	90 min
Diabetes	Yoga for Diabetes 20 min	20 min
Diabetes	Yoga for Diabetes 25 min	25 min
Diabetes	Yoga for Diabetes 30 min	30 min
Diabetes	Yoga for Diabetes 45 min	45 min
Diabetes	Yoga for Diabetes 60 min	60 min
Diabetes	Yoga for Diabetes 90 min	90 min
Depression	Yoga for Anxiety Relief 15 min	15 min
Flexibility	Swelling Relief 45 min	45 min
Back	Yoga for Scoliosis 30 min	30 min
Back	Yoga for Scoliosis 45 min	45 min
Back	Yoga for Scoliosis 60 min	60 min
Back	Yoga for Scoliosis 90 min	90 min
Sexual health	Lasting Pleasure 20 min	20 min
Sexual health	Lasting Pleasure 25 min	25 min
Flexibility	Hip Mobility 90 min	90 min
Relaxation	Muscle Tension Relief 30 min	30 min
Relaxation	Muscle Tension Relief 45 min	45 min
Energy	Muscle Tension Relief 60 min	60 min
Energy	Muscle Tension Relief 90 min	90 min
Weight loss	Slim Body 60 min	60 min
Weight loss	Slim Body 90 min	90 min
Energy	Hormonal Yoga 30 min	30 min
Energy	Hormonal Yoga 45 min	45 min
Energy	Hormonal Yoga 60 min	60 min
Energy	Hormonal Yoga 90 min	90 min
Beginners	Yoga for Beginners 25 min	25 min
Stress relief	Yoga After Work 10 min	10 min
Stress relief	Yoga After Work 15 min	15 min
Stress relief	Yoga After Work 20 min	20 min
Stress relief	Yoga After Work 25 min	25 min
Stress relief	Yoga After Work 30 min	30 min
Stress relief	Yoga After Work 45 min	45 min
Stress relief	Yoga After Work 60 min	60 min
Stress relief	Yoga After Work 90 min	90 min
Lower back	Yoga for Hyperlordosis 15 min	15 min
Lower back	Yoga for Hyperlordosis 25 min	25 min
Lower back	Yoga for Hyperlordosis 30 min	30 min
Lower back	Yoga for Hyperlordosis 45 min	45 min
Lower back	Yoga for Hyperlordosis 60 min	60 min
Lower back	Yoga for Hyperlordosis 90 min	90 min
Legs	Yoga for the Knees 90 min	90 min
Sports	Yoga for Cyclists 15 min	15 min
Sports	Yoga for Cyclists 25 min	25 min
Sports	Yoga for Cyclists 45 min	45 min
Sports	Yoga for Cyclists 60 min	60 min
Sports	Yoga for Cyclists 90 min	90 min
Active ageing	Yoga During Menopause 60 min	60 min
Active ageing	Yoga During Menopause 90 min	90 min
Hips	Yoga for Pelvic Floor Strength 30 min	30 min
Hips	Yoga for Pelvic Floor Strength 45 min	45 min
Hips	Yoga for Pelvic Floor Strength 60 min	60 min
Hips	Yoga for Pelvic Floor Strength 90 min	90 min
Relaxation	Yoga Lying Down 30 min	30 min
Back	Yoga Lying Down 45 min	45 min
Back	Yoga Lying Down 60 min	60 min
Back	Yoga Lying Down 90 min	90 min
Habits	Sugar-Free 90 min	90 min
Beginners	Gentle Yoga 45 min	45 min
Flexibility	Gentle Yoga 60 min	60 min
Sports	Yoga for Golfers 10 min	10 min
Sports	Yoga for Golfers 20 min	20 min
Sports	Yoga for Golfers 25 min	25 min
Sports	Yoga for Golfers 30 min	30 min
Sports	Yoga for Golfers 45 min	45 min
Sports	Yoga for Golfers 60 min	60 min
Sports	Yoga for Golfers 90 min	90 min
Energy	Mat Pilates 15 min	15 min
Energy	Mat Pilates 20 min	20 min
Energy	Mat Pilates 25 min	25 min
Energy	Mat Pilates 30 min	30 min
Energy	Mat Pilates 45 min	45 min
Energy	Mat Pilates 60 min	60 min
Energy	Mat Pilates 90 min	90 min

Dynamic Bridge occurs 85 times in ready-made courses

Theme	Title	Duration	Day
Health	Strengthen Your Immunity 4 w. Day: 21, 22, 23, 24, 26, 27, 28	4 w.	21, 22, 23, 24, 26, 27, 28
Weight loss	Weight Loss 4 w. Day: 5, 17	4 w.	5, 17
Back	Healthy Back 4 w. Day: 28	4 w.	28
Stress relief	Overcoming Depression 4 w. Day: 27	4 w.	27
Back	Regal Posture 4 w. Day: 10, 11, 16	4 w.	10, 11, 16
Weight loss	Toned Abs 4 w. Day: 15, 28	4 w.	15, 28
Energy	Energizing Morning 4 w. Day: 8, 11, 16, 19, 26, 27, 28	4 w.	8, 11, 16, 19, 26, 27, 28
Beginners	First Steps in Meditation 2 w. Day: 9, 13	2 w.	9, 13
Weight loss	Weight Loss 3 w. Day: 5	3 w.	5
Confidence	Boost Your Self-Esteem 4 w. Day: 11	4 w.	11
Weight loss	Slim Waist 4 w. Day: 4, 5	4 w.	4, 5
Weight loss	Lean Legs 4 w. Day: 26	4 w.	26
Whole body	Firm Glutes 4 w. Day: 2, 3, 4, 5, 6, 7, 9, 11, 12, 14, 17, 20	4 w.	2, 3, 4, 5, 6, 7, 9, 11, 12, 14, 17, 20
Back	Relief from Lower Back Pain 4 w. Day: 9, 10, 17, 20	4 w.	9, 10, 17, 20
Stress relief	Overcoming Depression 2 w. Day: 6	2 w.	6
Stress relief	Stress Relief 2 w. Day: 1, 8, 9, 10, 13	2 w.	1, 8, 9, 10, 13
Back	Relief from Lower Back Pain 2 w. Day: 1, 3, 4, 11	2 w.	1, 3, 4, 11
Whole body	Firm Glutes 1 w. Day: 5	1 w.	5
Stress relief	Stress Relief 1 w. Day: 7	1 w.	7
Back	Healthy Back 1 w. Day: 4	1 w.	4
Weight loss	Awaken Your Strength 2 w. Day: 1, 2, 3, 4	2 w.	1, 2, 3, 4
Whole body	Firm Glutes 2 w. Day: 1, 2, 11, 13	2 w.	1, 2, 11, 13
Health	Strengthen Your Immunity 2 w. Day: 4	2 w.	4
Health	Strengthen Your Immunity 3 w. Day: 11	3 w.	11
Stress relief	Stress Relief 3 w. Day: 7, 8, 15, 16, 17, 20	3 w.	7, 8, 15, 16, 17, 20
Stress relief	Overcoming Depression 3 w. Day: 13	3 w.	13
Weight loss	Awaken Your Strength 3 w. Day: 8, 9, 10, 11	3 w.	8, 9, 10, 11
Beginners	First Steps in Meditation 3 w. Day: 16, 20	3 w.	16, 20
Whole body	Firm Glutes 3 w. Day: 5, 8, 9, 18, 20	3 w.	5, 8, 9, 18, 20
Back	Relief from Lower Back Pain 3 w. Day: 8, 10, 11, 18	3 w.	8, 10, 11, 18
Back	Healthy Back 3 w. Day: 4	3 w.	4
Stress relief	Relief from Anxiety 1 w. Day: 1	1 w.	1
Stress relief	Relief from Anxiety 3 w. Day: 11	3 w.	11
Back	Yoga for Scoliosis 1 w. Day: 5, 6	1 w.	5, 6
Back	Yoga for Scoliosis 2 w. Day: 4, 6, 12, 14	2 w.	4, 6, 12, 14
Back	Yoga for Scoliosis 3 w. Day: 1, 11, 17, 19, 20, 21	3 w.	1, 11, 17, 19, 20, 21
Back	Yoga for Scoliosis 4 w. Day: 5, 9, 12, 13, 21, 26, 28	4 w.	5, 9, 12, 13, 21, 26, 28
Men's health	Prolong Sexual Pleasure 12 w. Day: 11, 30, 38, 48, 58, 64, 67, 71, 74, 75, 81	12 w.	11, 30, 38, 48, 58, 64, 67, 71, 74, 75, 81
Whole body	Front Splits 4 w. Day: 5	4 w.	5
Whole body	Middle Splits 4 w. Day: 4	4 w.	4
Health	Reduce Puffiness 1 w. Day: 3, 5	1 w.	3, 5
Health	Reduce Puffiness 2 w. Day: 4, 14	2 w.	4, 14
Health	Reduce Puffiness 3 w. Day: 6, 20	3 w.	6, 20
Health	Reduce Puffiness 4 w. Day: 18	4 w.	18
Whole body	Open Your Hips 4 w. Day: 3, 14, 22, 27	4 w.	3, 14, 22, 27
Health	Healthy Heart 1 w. Day: 2, 6, 7	1 w.	2, 6, 7
Health	Healthy Heart 2 w. Day: 6, 11, 14	2 w.	6, 11, 14
Health	Healthy Heart 3 w. Day: 12, 20	3 w.	12, 20
Health	Healthy Heart 4 w. Day: 3, 15, 17, 24, 25	4 w.	3, 15, 17, 24, 25
Whole body	Advanced Yoga 2 w. Day: 8	2 w.	8
Whole body	Advanced Yoga 4 w. Day: 19	4 w.	19
Whole body	Advanced Yoga 5 w. Day: 20	5 w.	20
Women's health	Postpartum Recovery 1 w. Day: 5	1 w.	5
Women's health	Postpartum Recovery 2 w. Day: 4, 14	2 w.	4, 14
Women's health	Postpartum Recovery 3 w. Day: 6, 11, 16, 18	3 w.	6, 11, 16, 18
Women's health	Postpartum Recovery 4 w. Day: 4, 5, 6, 8, 10, 17, 27	4 w.	4, 5, 6, 8, 10, 17, 27
Health	Headache Relief 2 w. Day: 4	2 w.	4
Health	Headache Relief 4 w. Day: 28	4 w.	28
Weight loss	Lean Body 1 w. Day: 1, 4	1 w.	1, 4
Weight loss	Lean Body 2 w. Day: 6, 10, 13	2 w.	6, 10, 13
Weight loss	Lean Body 3 w. Day: 17	3 w.	17
Whole body	Beautiful Bust 4 w. Day: 21	4 w.	21
Health	Healthy Digestion 4 w. Day: 2	4 w.	2
Men's health	Prolong Sexual Pleasure 1 w. Day: 1, 4, 5	1 w.	1, 4, 5
Men's health	Prolong Sexual Pleasure 2 w. Day: 13, 14	2 w.	13, 14
Men's health	Prolong Sexual Pleasure 3 w. Day: 15, 18	3 w.	15, 18
Men's health	Prolong Sexual Pleasure 4 w. Day: 8, 12, 14, 16	4 w.	8, 12, 14, 16
Stress relief	Yoga in the Big City 1 w. Day: 1, 4	1 w.	1, 4
Stress relief	Yoga in the Big City 2 w. Day: 4, 14	2 w.	4, 14
Stress relief	Yoga in the Big City 3 w. Day: 1, 4, 14	3 w.	1, 4, 14
Stress relief	Yoga in the Big City 4 w. Day: 1, 4, 14, 23	4 w.	1, 4, 14, 23
Back	Atlas Stands Tall 1 w. Day: 1, 7	1 w.	1, 7
Back	Atlas Stands Tall 2 w. Day: 1, 7, 9	2 w.	1, 7, 9
Back	Atlas Stands Tall 3 w. Day: 1, 7, 9, 17, 18	3 w.	1, 7, 9, 17, 18
Back	Atlas Stands Tall 4 w. Day: 1, 7, 9, 17, 18	4 w.	1, 7, 9, 17, 18
Stress relief	The Calm Formula 2 w. Day: 9	2 w.	9
Stress relief	The Calm Formula 3 w. Day: 9, 15	3 w.	9, 15
Stress relief	The Calm Formula 4 w. Day: 9, 15, 24	4 w.	9, 15, 24
Whole body	Flexibility Whisperer 2 w. Day: 10	2 w.	10
Whole body	Flexibility Whisperer 3 w. Day: 10, 17	3 w.	10, 17
Whole body	Flexibility Whisperer 4 w. Day: 10, 17	4 w.	10, 17
Weight loss	Intensive Weight Loss 1 w. Day: 5, 6	1 w.	5, 6
Weight loss	Intensive Weight Loss 2 w. Day: 5, 6, 9	2 w.	5, 6, 9
Weight loss	Intensive Weight Loss 3 w. Day: 5, 6, 9, 16, 17, 21	3 w.	5, 6, 9, 16, 17, 21
Weight loss	Intensive Weight Loss 4 w. Day: 5, 6, 9, 16, 17, 21, 24, 26	4 w.	5, 6, 9, 16, 17, 21, 24, 26

Details of the exercise

Where can I meet

Lesson search

Challenges

Dynamic Bridge occurs 102 times in ready-made lessons

Lesson	Duration
A. Shishonin's Yoga for Hypertension	10 min
A. Shishonin's Yoga for Hypertension	15 min
A. Shishonin's Yoga for Hypertension	25 min
Tibetan gymnastics	25 min
Tight Butt	25 min
Tight Butt	30 min
Tight Butt	45 min
Tight Butt	60 min
Tight Butt	90 min
Active Morning	60 min
Active Morning	90 min
Cheer U Up	90 min
Depression Avoider	45 min
Depression Avoider	60 min
Depression Avoider	90 min
Get Dynamic	60 min
Yoga for the Lower Back	45 min
Yoga for the Lower Back	60 min
Yoga for the Lower Back	90 min
Yoga Before a Flight	20 min
Yoga Before a Flight	25 min
Yoga Before a Flight	30 min
Yoga Before a Flight	45 min
Yoga Before a Flight	60 min
Yoga Before a Flight	90 min
Yoga for Low Blood Pressure	30 min
Yoga for Low Blood Pressure	45 min
Yoga for Low Blood Pressure	60 min
Yoga for Low Blood Pressure	90 min
Yoga for Diabetes	20 min
Yoga for Diabetes	25 min
Yoga for Diabetes	30 min
Yoga for Diabetes	45 min
Yoga for Diabetes	60 min
Yoga for Diabetes	90 min
Yoga for Anxiety Relief	15 min
Swelling Relief	45 min
Yoga for Scoliosis	30 min
Yoga for Scoliosis	45 min
Yoga for Scoliosis	60 min
Yoga for Scoliosis	90 min
Lasting Pleasure	20 min
Lasting Pleasure	25 min
Hip Mobility	90 min
Muscle Tension Relief	30 min
Muscle Tension Relief	45 min
Muscle Tension Relief	60 min
Muscle Tension Relief	90 min
Slim Body	60 min
Slim Body	90 min
Hormonal Yoga	30 min
Hormonal Yoga	45 min
Hormonal Yoga	60 min
Hormonal Yoga	90 min
Yoga for Beginners	25 min
Yoga After Work	10 min
Yoga After Work	15 min
Yoga After Work	20 min
Yoga After Work	25 min
Yoga After Work	30 min
Yoga After Work	45 min
Yoga After Work	60 min
Yoga After Work	90 min
Yoga for Hyperlordosis	15 min
Yoga for Hyperlordosis	25 min
Yoga for Hyperlordosis	30 min
Yoga for Hyperlordosis	45 min
Yoga for Hyperlordosis	60 min
Yoga for Hyperlordosis	90 min
Yoga for the Knees	90 min
Yoga for Cyclists	15 min
Yoga for Cyclists	25 min
Yoga for Cyclists	45 min
Yoga for Cyclists	60 min
Yoga for Cyclists	90 min
Yoga During Menopause	60 min
Yoga During Menopause	90 min
Yoga for Pelvic Floor Strength	30 min
Yoga for Pelvic Floor Strength	45 min
Yoga for Pelvic Floor Strength	60 min
Yoga for Pelvic Floor Strength	90 min
Yoga Lying Down	30 min
Yoga Lying Down	45 min
Yoga Lying Down	60 min
Yoga Lying Down	90 min
Sugar-Free	90 min
Gentle Yoga	45 min
Gentle Yoga	60 min
Yoga for Golfers	10 min
Yoga for Golfers	20 min
Yoga for Golfers	25 min
Yoga for Golfers	30 min
Yoga for Golfers	45 min
Yoga for Golfers	60 min
Yoga for Golfers	90 min
Mat Pilates	15 min
Mat Pilates	20 min
Mat Pilates	25 min
Mat Pilates	30 min
Mat Pilates	45 min
Mat Pilates	60 min
Mat Pilates	90 min

Dynamic Bridge occurs 85 times in ready-made courses

Theme	Title	Duration	Day
Health	Strengthen Your Immunity 4 w. Day: 21, 22, 23, 24, 26, 27, 28	4 w.	21, 22, 23, 24, 26, 27, 28
Weight loss	Weight Loss 4 w. Day: 5, 17	4 w.	5, 17
Back	Healthy Back 4 w. Day: 28	4 w.	28
Stress relief	Overcoming Depression 4 w. Day: 27	4 w.	27
Back	Regal Posture 4 w. Day: 10, 11, 16	4 w.	10, 11, 16
Weight loss	Toned Abs 4 w. Day: 15, 28	4 w.	15, 28
Energy	Energizing Morning 4 w. Day: 8, 11, 16, 19, 26, 27, 28	4 w.	8, 11, 16, 19, 26, 27, 28
Beginners	First Steps in Meditation 2 w. Day: 9, 13	2 w.	9, 13
Weight loss	Weight Loss 3 w. Day: 5	3 w.	5
Confidence	Boost Your Self-Esteem 4 w. Day: 11	4 w.	11
Weight loss	Slim Waist 4 w. Day: 4, 5	4 w.	4, 5
Weight loss	Lean Legs 4 w. Day: 26	4 w.	26
Whole body	Firm Glutes 4 w. Day: 2, 3, 4, 5, 6, 7, 9, 11, 12, 14, 17, 20	4 w.	2, 3, 4, 5, 6, 7, 9, 11, 12, 14, 17, 20
Back	Relief from Lower Back Pain 4 w. Day: 9, 10, 17, 20	4 w.	9, 10, 17, 20
Stress relief	Overcoming Depression 2 w. Day: 6	2 w.	6
Stress relief	Stress Relief 2 w. Day: 1, 8, 9, 10, 13	2 w.	1, 8, 9, 10, 13
Back	Relief from Lower Back Pain 2 w. Day: 1, 3, 4, 11	2 w.	1, 3, 4, 11
Whole body	Firm Glutes 1 w. Day: 5	1 w.	5
Stress relief	Stress Relief 1 w. Day: 7	1 w.	7
Back	Healthy Back 1 w. Day: 4	1 w.	4
Weight loss	Awaken Your Strength 2 w. Day: 1, 2, 3, 4	2 w.	1, 2, 3, 4
Whole body	Firm Glutes 2 w. Day: 1, 2, 11, 13	2 w.	1, 2, 11, 13
Health	Strengthen Your Immunity 2 w. Day: 4	2 w.	4
Health	Strengthen Your Immunity 3 w. Day: 11	3 w.	11
Stress relief	Stress Relief 3 w. Day: 7, 8, 15, 16, 17, 20	3 w.	7, 8, 15, 16, 17, 20
Stress relief	Overcoming Depression 3 w. Day: 13	3 w.	13
Weight loss	Awaken Your Strength 3 w. Day: 8, 9, 10, 11	3 w.	8, 9, 10, 11
Beginners	First Steps in Meditation 3 w. Day: 16, 20	3 w.	16, 20
Whole body	Firm Glutes 3 w. Day: 5, 8, 9, 18, 20	3 w.	5, 8, 9, 18, 20
Back	Relief from Lower Back Pain 3 w. Day: 8, 10, 11, 18	3 w.	8, 10, 11, 18
Back	Healthy Back 3 w. Day: 4	3 w.	4
Stress relief	Relief from Anxiety 1 w. Day: 1	1 w.	1
Stress relief	Relief from Anxiety 3 w. Day: 11	3 w.	11
Back	Yoga for Scoliosis 1 w. Day: 5, 6	1 w.	5, 6
Back	Yoga for Scoliosis 2 w. Day: 4, 6, 12, 14	2 w.	4, 6, 12, 14
Back	Yoga for Scoliosis 3 w. Day: 1, 11, 17, 19, 20, 21	3 w.	1, 11, 17, 19, 20, 21
Back	Yoga for Scoliosis 4 w. Day: 5, 9, 12, 13, 21, 26, 28	4 w.	5, 9, 12, 13, 21, 26, 28
Men's health	Prolong Sexual Pleasure 12 w. Day: 11, 30, 38, 48, 58, 64, 67, 71, 74, 75, 81	12 w.	11, 30, 38, 48, 58, 64, 67, 71, 74, 75, 81
Whole body	Front Splits 4 w. Day: 5	4 w.	5
Whole body	Middle Splits 4 w. Day: 4	4 w.	4
Health	Reduce Puffiness 1 w. Day: 3, 5	1 w.	3, 5
Health	Reduce Puffiness 2 w. Day: 4, 14	2 w.	4, 14
Health	Reduce Puffiness 3 w. Day: 6, 20	3 w.	6, 20
Health	Reduce Puffiness 4 w. Day: 18	4 w.	18
Whole body	Open Your Hips 4 w. Day: 3, 14, 22, 27	4 w.	3, 14, 22, 27
Health	Healthy Heart 1 w. Day: 2, 6, 7	1 w.	2, 6, 7
Health	Healthy Heart 2 w. Day: 6, 11, 14	2 w.	6, 11, 14
Health	Healthy Heart 3 w. Day: 12, 20	3 w.	12, 20
Health	Healthy Heart 4 w. Day: 3, 15, 17, 24, 25	4 w.	3, 15, 17, 24, 25
Whole body	Advanced Yoga 2 w. Day: 8	2 w.	8
Whole body	Advanced Yoga 4 w. Day: 19	4 w.	19
Whole body	Advanced Yoga 5 w. Day: 20	5 w.	20
Women's health	Postpartum Recovery 1 w. Day: 5	1 w.	5
Women's health	Postpartum Recovery 2 w. Day: 4, 14	2 w.	4, 14
Women's health	Postpartum Recovery 3 w. Day: 6, 11, 16, 18	3 w.	6, 11, 16, 18
Women's health	Postpartum Recovery 4 w. Day: 4, 5, 6, 8, 10, 17, 27	4 w.	4, 5, 6, 8, 10, 17, 27
Health	Headache Relief 2 w. Day: 4	2 w.	4
Health	Headache Relief 4 w. Day: 28	4 w.	28
Weight loss	Lean Body 1 w. Day: 1, 4	1 w.	1, 4
Weight loss	Lean Body 2 w. Day: 6, 10, 13	2 w.	6, 10, 13
Weight loss	Lean Body 3 w. Day: 17	3 w.	17
Whole body	Beautiful Bust 4 w. Day: 21	4 w.	21
Health	Healthy Digestion 4 w. Day: 2	4 w.	2
Men's health	Prolong Sexual Pleasure 1 w. Day: 1, 4, 5	1 w.	1, 4, 5
Men's health	Prolong Sexual Pleasure 2 w. Day: 13, 14	2 w.	13, 14
Men's health	Prolong Sexual Pleasure 3 w. Day: 15, 18	3 w.	15, 18
Men's health	Prolong Sexual Pleasure 4 w. Day: 8, 12, 14, 16	4 w.	8, 12, 14, 16
Stress relief	Yoga in the Big City 1 w. Day: 1, 4	1 w.	1, 4
Stress relief	Yoga in the Big City 2 w. Day: 4, 14	2 w.	4, 14
Stress relief	Yoga in the Big City 3 w. Day: 1, 4, 14	3 w.	1, 4, 14
Stress relief	Yoga in the Big City 4 w. Day: 1, 4, 14, 23	4 w.	1, 4, 14, 23
Back	Atlas Stands Tall 1 w. Day: 1, 7	1 w.	1, 7
Back	Atlas Stands Tall 2 w. Day: 1, 7, 9	2 w.	1, 7, 9
Back	Atlas Stands Tall 3 w. Day: 1, 7, 9, 17, 18	3 w.	1, 7, 9, 17, 18
Back	Atlas Stands Tall 4 w. Day: 1, 7, 9, 17, 18	4 w.	1, 7, 9, 17, 18
Stress relief	The Calm Formula 2 w. Day: 9	2 w.	9
Stress relief	The Calm Formula 3 w. Day: 9, 15	3 w.	9, 15
Stress relief	The Calm Formula 4 w. Day: 9, 15, 24	4 w.	9, 15, 24
Whole body	Flexibility Whisperer 2 w. Day: 10	2 w.	10
Whole body	Flexibility Whisperer 3 w. Day: 10, 17	3 w.	10, 17
Whole body	Flexibility Whisperer 4 w. Day: 10, 17	4 w.	10, 17
Weight loss	Intensive Weight Loss 1 w. Day: 5, 6	1 w.	5, 6
Weight loss	Intensive Weight Loss 2 w. Day: 5, 6, 9	2 w.	5, 6, 9
Weight loss	Intensive Weight Loss 3 w. Day: 5, 6, 9, 16, 17, 21	3 w.	5, 6, 9, 16, 17, 21
Weight loss	Intensive Weight Loss 4 w. Day: 5, 6, 9, 16, 17, 21, 24, 26	4 w.	5, 6, 9, 16, 17, 21, 24, 26

Reward

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Focus

Strength

Mobility

Balance

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Dynamic Bridge Ardha-setu-bandha-kriyya

Favorable effect

Contraindications

Technique of execution

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

Where can I meet

Details of the exercise

Where can I meet

Reward

Try the Mobile App of the Yoga Club

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Dynamic Bridge Ardha-setu-bandha-kriyya

don't give up!

Favorable effect

Contraindications

Technique of execution

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

Where can I meet

Details of the exercise

Where can I meet

Reward

Try the Mobile App of the Yoga Club

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Dynamic Bridge: Video & Guide | Unagrande

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