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Dynamic Bridge Utthita suptardha chakra kriya

1 min
38 score
4 kcal
Supine Poses
Dynamic
Dynamic Bridge
hourglass-icon 1 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

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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:2025-03-22T06:07:58+00:00

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
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 8 times in 8 challenges

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

Details of the exercise

Category
Supine Poses
Mechanics
Dynamic
Complexity
For Beginners
Duration
1 minute
Energy consumption
4 kcal
Popularity
380 out of 442

Where can I meet

Lesson search
Challenges

Dynamic Bridge occurs 8 times in 8 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 8 times in 8 challenges

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

Reward

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

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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: video with the correct technique of performing the asana

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Technique of execution

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