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Dynamic Bridge Utthita suptardha chakra kriya

: 1 min

: 38 score

: 4 kcal

Favorable effect

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

Contraindications

Pregnancy

Menstruation

Digestive issues

Technique of execution

On the exhale slowly let your feet up off the floor. Straighten your legs. Raise your shoulder blades, arms and head off the floor. Then on the inhale bring your feet down to the floor. And place your heels close to your pelvis. Lift your pelvis straight up. Then bring it down to the floor. Come up into reclining angle pose 2. And go back to bridge pose. Continue this movement. Stop this movement. Then bring your hands, feet and head back down to the floor. Straighten your legs.

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

1

If you are unable to keep your legs straight without straining in Reclining Bound Angle Pose 2, try bending 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 occurs 8 times in ready-made lessons

Theme	Title	Time
Energy	Active Morning 90 min	90 min
Energy	Get Dynamic 60 min	60 min
Energy	Get Dynamic 90 min	90 min
Sports	Tennis Sequence 60 min	60 min
Sports	Tennis Sequence 90 min	90 min
Energy	Energy Wake Up 45 min	45 min
Energy	Energy Wake Up 60 min	60 min
Energy	Energy Wake Up 90 min	90 min

Dynamic Bridge occurs 19 times in ready-made courses

Theme	Title	Duration	Day
Immunity	Boost Your Immune in 14 Days 2 w. Day: 9	2 w.	9
Immunity	Boost Your Immune in 21 Days 3 w. Day: 16	3 w.	16
After Pregnancy	Recovery After Childbirth in 7 Days 1 w. Day: 6	1 w.	6
Neck	Healthy Neck in 28 Days 4 w. Day: 13, 17	4 w.	13, 17
Breasts	Beautiful Chest in 7 Days 1 w. Day: 1	1 w.	1
Breasts	Beautiful Chest in 14 Days 2 w. Day: 3	2 w.	3
Breasts	Beautiful Chest in 28 Days 4 w. Day: 6, 7, 8, 15	4 w.	6, 7, 8, 15
Digestion	Healthy Digestion in 28 Days 4 w. Day: 12, 24	4 w.	12, 24
Stress	Yoga in the City in 7 Days 1 w. Day: 2	1 w.	2
Stress	Yoga in the Big City in 21 Days 3 w. Day: 2	3 w.	2
Stress	Yoga in the Big City in 28 Days 4 w. Day: 2	4 w.	2
Shoulders	Atlas Shrugged in 7 Days 1 w. Day: 1	1 w.	1
Shoulders	Atlas Shrugged in 14 Days 2 w. Day: 1	2 w.	1
Shoulders	Atlas Shrugged in 21 Days 3 w. Day: 1	3 w.	1
Shoulders	Atlas Shrugged in 28 Days 4 w. Day: 1	4 w.	1
Weight Loss	Rapid Weight Loss in 7 Days 1 w. Day: 1, 4	1 w.	1, 4
Weight Loss	Rapid Weight Loss in 14 Days 2 w. Day: 1, 4	2 w.	1, 4
Weight Loss	Rapid Weight Loss in 21 Days 3 w. Day: 1, 4	3 w.	1, 4
Weight Loss	Rapid Weight Loss in 28 Days 4 w. Day: 1, 4	4 w.	1, 4

Details of the exercise

Category

Supine Poses

Mechanics

Dynamic

Complexity

For Beginners

Duration

1 minute

Energy consumption

4 kcal

Popularity

374 out of 442

Where can I meet

Lesson search

Challenges

Dynamic Bridge occurs 8 times in ready-made lessons

Lesson	Duration
Active Morning	90 min
Get Dynamic	60 min
Get Dynamic	90 min
Tennis Sequence	60 min
Tennis Sequence	90 min
Energy Wake Up	45 min
Energy Wake Up	60 min
Energy Wake Up	90 min

Dynamic Bridge occurs 19 times in ready-made courses

Theme	Title	Duration	Day
Immunity	Boost Your Immune in 14 Days 2 w. Day: 9	2 w.	9
Immunity	Boost Your Immune in 21 Days 3 w. Day: 16	3 w.	16
After Pregnancy	Recovery After Childbirth in 7 Days 1 w. Day: 6	1 w.	6
Neck	Healthy Neck in 28 Days 4 w. Day: 13, 17	4 w.	13, 17
Breasts	Beautiful Chest in 7 Days 1 w. Day: 1	1 w.	1
Breasts	Beautiful Chest in 14 Days 2 w. Day: 3	2 w.	3
Breasts	Beautiful Chest in 28 Days 4 w. Day: 6, 7, 8, 15	4 w.	6, 7, 8, 15
Digestion	Healthy Digestion in 28 Days 4 w. Day: 12, 24	4 w.	12, 24
Stress	Yoga in the City in 7 Days 1 w. Day: 2	1 w.	2
Stress	Yoga in the Big City in 21 Days 3 w. Day: 2	3 w.	2
Stress	Yoga in the Big City in 28 Days 4 w. Day: 2	4 w.	2
Shoulders	Atlas Shrugged in 7 Days 1 w. Day: 1	1 w.	1
Shoulders	Atlas Shrugged in 14 Days 2 w. Day: 1	2 w.	1
Shoulders	Atlas Shrugged in 21 Days 3 w. Day: 1	3 w.	1
Shoulders	Atlas Shrugged in 28 Days 4 w. Day: 1	4 w.	1
Weight Loss	Rapid Weight Loss in 7 Days 1 w. Day: 1, 4	1 w.	1, 4
Weight Loss	Rapid Weight Loss in 14 Days 2 w. Day: 1, 4	2 w.	1, 4
Weight Loss	Rapid Weight Loss in 21 Days 3 w. Day: 1, 4	3 w.	1, 4
Weight Loss	Rapid Weight Loss in 28 Days 4 w. Day: 1, 4	4 w.	1, 4

Reward

Flexibility

8

Stamina

9

Focus

5

Strength

8

Mobility

4

Balance

4