Dynamic Bridge Utthita suptardha chakra kriya

1 min
38 score
6 kcal
Dynamic Bridge
hourglass-icon 1 min
Practice with video · 1.25 min
asana miniature
01:15
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

don't give up!

You've completed your lesson in 5 минут. To have your lesson counted and added to your statistics, you should practice for at least a minute

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.

Upload date:2024-05-22T18:55:56+03:00

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 8 lessons

Theme Title Time
Energy 90 min
Energy
Get Dynamic 60 min
60 min
Energy
Get Dynamic 90 min
90 min
Sports 60 min
Sports 90 min
Energy 45 min
Energy 60 min
Energy 90 min

Dynamic Bridge occurs 4 times in 4 challenges

Theme Title Duration Day
Immunity 2 w. 9
Immunity 3 w. 16
After Pregnancy 1 w. 6
Neck
Healthy Neck in 28 Days 4 w.
Day: 13, 17
4 w. 13, 17

Details of the exercise

Category
Supine Poses
Duration
1 minute
Energy consumption
6 kcal

Reward

Flexibility
8
Stamina
9
Focus
5
Strength
8
Mobility
4
Balance
4

Popularity 384 out of 442

Rarely used
in ready-made lessons
8 lessons
Rarely used
in ready-made courses
4 challenges

Where can I meet

Lesson search
Challenges

Dynamic Bridge occurs 8 times in 8 lessons

Theme Title Time
Energy 90 min
Energy
Get Dynamic 60 min
60 min
Energy
Get Dynamic 90 min
90 min
Sports 60 min
Sports 90 min
Energy 45 min
Energy 60 min
Energy 90 min

Dynamic Bridge occurs 4 times in 4 challenges

Theme Title Duration Day
Immunity 2 w. 9
Immunity 3 w. 16
After Pregnancy 1 w. 6
Neck
Healthy Neck in 28 Days 4 w.
Day: 13, 17
4 w. 13, 17
Урок 577 ( Dynamic Bridge )

1 / 1 асан
asana
01:15
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