Half-Bridge Pose Baddhahasta setubandhasana

1 min
34 score
5 kcal
Half-Bridge Pose
hourglass-icon 1 min
asana miniature
00:59
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 few seconds

Favorable effect

  • Increases mobility of the shoulder joints
  • Strengthens the lower back
  • Strengthens the hip muscles
  • Strengthens the gluteus maximus
  • Develops chest cavity

Contraindications

Pregnancy
Menstruation

Technique of execution

Bend your legs and place your heels close to your pelvis. Lift your pelvis straight up. Join your palms. Keep your feet under your knees parallel to each other. Breathe evenly. Then bring your pelvis back 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 stay stable in this 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.

Where can I meet

Lesson search
Challenges

Half-Bridge Pose occurs 66 times in 66 lessons

Theme Title Time
Blood Pressure 30 min
Blood Pressure 15 min
Blood Pressure 25 min
Blood Pressure 20 min
Immunity
Immune Boost 45 min
45 min
Immunity
Immune Boost 60 min
60 min
Immunity
Immune Boost 90 min
90 min
Vision 90 min
Waist
Slim Waist 20 min
20 min
Waist
Slim Waist 25 min
25 min
Waist
Slim Waist 30 min
30 min
Waist
Slim Waist 45 min
45 min
Waist
Slim Waist 60 min
60 min
Waist
Slim Waist 90 min
90 min
Menstruation
Female Period 90 min
90 min
Energy
Cheer U Up 90 min
90 min
Depression 90 min
Energy
Get Dynamic 90 min
90 min
Kidneys 90 min
Back 20 min
Back 25 min
Back 30 min
Back 45 min
Back 60 min
Back 90 min
Aging 30 min
Aging 15 min
Aging 20 min
Aging 25 min
Aging 30 min
Aging 15 min
Aging 20 min
Aging 25 min
Aging 30 min
Breasts
Firm Breasts 45 min
45 min
Breasts
Firm Breasts 60 min
60 min
Abs
6-Pack 90 min
90 min
Head 15 min
Head 20 min
Head 25 min
Head 30 min
Head 45 min
Head 60 min
Head 90 min
Blood Pressure 25 min
Blood Pressure 30 min
Blood Pressure 45 min
Blood Pressure 60 min
Blood Pressure 90 min
Weight Loss
Weight Loss I 60 min
60 min
Weight Loss
Weight Loss I 90 min
90 min
Habits
Quit Smoking 60 min
60 min
Energy 20 min
Energy 45 min
Energy 60 min
Energy 90 min
Depression 90 min
Kidneys 30 min
Sex 45 min
Joints 60 min
Productivity 90 min
Relax 60 min
Weight Loss
Fit Body 60 min
60 min
Weight Loss
Fit Body 90 min
90 min
Stress
Inner Harmony 25 min
25 min
Energy 60 min

Half-Bridge Pose occurs 94 times in 94 challenges

Theme Title Duration Day
Flexibility
Flexible Body in 28 Days 4 w.
Day: 20, 22, 23, 25, 26, 27, 28
4 w. 20, 22, 23, 25, 26, 27, 28
Weight Loss
Weight Loss in 28 Days 4 w.
Day: 3, 4, 5, 7, 10, 11, 13, 15, 16, 17, 21, 22, 23, 25, 26, 27, 28
4 w. 3, 4, 5, 7, 10, 11, 13, 15, 16, 17, 21, 22, 23, 25, 26, 27, 28
Back
Healthy Spine in 28 Days 4 w.
Day: 3, 4, 5, 7, 16, 17, 23, 25
4 w. 3, 4, 5, 7, 16, 17, 23, 25
Stress
Anti-Stress in 28 Days 4 w.
Day: 1, 2, 5, 9, 13, 14, 16, 17, 22
4 w. 1, 2, 5, 9, 13, 14, 16, 17, 22
Split
Front split in 35 Days 5 w.
Day: 33, 34, 35
5 w. 33, 34, 35
Depression
Overcoming Depression in 28 Days 4 w.
Day: 2, 5, 8, 23
4 w. 2, 5, 8, 23
Joints 4 w. 27
Flexibility
Yoga Start in 21 Days 3 w.
Day: 13, 14, 15, 18
3 w. 13, 14, 15, 18
Sleep
Healthy Sleep in 28 Days 4 w.
Day: 10, 14
4 w. 10, 14
Balance 4 w. 21, 23
Back
Royal Posture in 28 Days 4 w.
Day: 14, 19, 23, 27, 28
4 w. 14, 19, 23, 27, 28
Abs
6-Pack in 28 Days 4 w.
Day: 16
4 w. 16
Flexibility 4 w. 3, 5, 10
Meditation 2 w. 5
Weight Loss
Weight Loss in 7 Days 1 w.
Day: 5, 6, 7
1 w. 5, 6, 7
Weight Loss
Weight Loss in 21 Days 3 w.
Day: 11, 15, 17
3 w. 11, 15, 17
Self-Esteem
Self-Esteem Boost in 28 Days 4 w.
Day: 9, 10, 17, 20, 23, 26
4 w. 9, 10, 17, 20, 23, 26
Waist
Slim Waist in 28 Days 4 w.
Day: 11
4 w. 11
Arms
Strong Arms in 28 Days 4 w.
Day: 1, 5, 23, 28
4 w. 1, 5, 23, 28
Legs
Slender Legs in 28 Days 4 w.
Day: 14, 15, 16, 17, 19, 20, 23
4 w. 14, 15, 16, 17, 19, 20, 23
Glutes
Tight Butt Challenge in 28 Days 4 w.
Day: 8, 10, 15, 23, 24, 26, 28
4 w. 8, 10, 15, 23, 24, 26, 28
Arms
Strong Arms in 14 Days 2 w.
Day: 8, 13
2 w. 8, 13
Abs
6-Pack in 14 Days 2 w.
Day: 13
2 w. 13
Stress 2 w. 7
Lower back
Lower Back Pain Relief Challenge in 14 days 2 w.
Day: 2, 5, 9, 10, 11, 14
2 w. 2, 5, 9, 10, 11, 14
Energy 2 w. 10
Split
Front split in 14 Days 2 w.
Day: 10, 11, 13, 14
2 w. 10, 11, 13, 14
Back 2 w. 10
Back
Healthy Spine in 14 Days 2 w.
Day: 2, 3
2 w. 2, 3
Joints 2 w. 8
Lower back 1 w. 4
Self-Esteem 1 w. 3, 4
Split
Front split in 7 Days 1 w.
Day: 4, 5, 7
1 w. 4, 5, 7
Legs 1 w. 6
Glutes
Tight Butt in 7 Days 1 w.
Day: 4
1 w. 4
Back
Royal Posture in 7 Days 1 w.
Day: 2, 4
1 w. 2, 4
Energy 1 w. 6
Stress
Anti-Stress in 7 Days 1 w.
Day: 5, 6, 7
1 w. 5, 6, 7
Back
Healthy Spine in 7 Days 1 w.
Day: 5, 6, 7
1 w. 5, 6, 7
Immunity 1 w. 7
Glutes
Tight Butt Challenge in 14 days 2 w.
Day: 1, 2, 11
2 w. 1, 2, 11
Flexibility 2 w. 2, 7
Immunity 2 w. 7
Immunity 3 w. 7, 14
Stress
Anti-Stress in 21 Days 3 w.
Day: 5, 6, 7, 14
3 w. 5, 6, 7, 14
Split
Front split in 21 Days 3 w.
Day: 4, 5, 7, 17, 18, 20, 21
3 w. 4, 5, 7, 17, 18, 20, 21
Joints 3 w. 15
Energy 3 w. 6
Back
Royal Posture in 21 Days 3 w.
Day: 2, 4, 17
3 w. 2, 4, 17
Abs
6-Pack in 21 Days 3 w.
Day: 20
3 w. 20
Flexibility 3 w. 9, 14
Energy 3 w. 17
Meditation 3 w. 12
Glutes
Tight Butt in 21 Days 3 w.
Day: 4, 8, 9, 18
3 w. 4, 8, 9, 18
Legs 3 w. 6
Self-Esteem 3 w. 3, 4
Arms
Strong Arms in 21 Days 3 w.
Day: 15, 20
3 w. 15, 20
Lower back
Lower Back Pain Relief in 21 days 3 w.
Day: 4, 9, 12, 16, 17, 18, 21
3 w. 4, 9, 12, 16, 17, 18, 21
Back
Healthy Spine in 21 Days 3 w.
Day: 5, 6, 7, 9, 10
3 w. 5, 6, 7, 9, 10
Habits
Quit Smoking in 14 Days 2 w.
Day: 3, 11
2 w. 3, 11
Habits 4 w. 20
Habits 3 w. 4
Habits
Stop Drinking in 28 Days 4 w.
Day: 10, 24
4 w. 10, 24
Energy 1 w. 7
Energy 2 w. 11
Energy
Static complex in 21 days 3 w.
Day: 9, 11, 14, 17
3 w. 9, 11, 14, 17
Energy
Static complex in 28 days 4 w.
Day: 11, 15, 16, 22
4 w. 11, 15, 16, 22
Stress 2 w. 5
Stress 3 w. 13
Stress 4 w. 9
Back 4 w. 11, 12
Sex 12 w. 58, 64, 71, 74
Split
Side split in 28 days 4 w.
Day: 16, 19, 23
4 w. 16, 19, 23
Split
Side split in 35 days 5 w.
Day: 10
5 w. 10
Weight Loss 2 w. 5
Joints
Hip Opening in 14 Days 2 w.
Day: 11
2 w. 11
Joints 3 w. 4
Joints
Hip Opening in 28 Days 4 w.
Day: 5, 27
4 w. 5, 27
Harmony 2 w. 5
Harmony
Inner Harmony in 21 Days 3 w.
Day: 8, 20
3 w. 8, 20
Harmony
Inner Harmony in 28 Days 4 w.
Day: 5, 11, 27
4 w. 5, 11, 27
Cardio 3 w. 13
Cardio
Healthy Heart in 28 Days 4 w.
Day: 6, 22
4 w. 6, 22
Productivity 1 w. 5
Productivity 3 w. 6
Productivity
Yoga for Advanced in 28 days 4 w.
Day: 10, 12, 17, 27
4 w. 10, 12, 17, 27
Productivity
Yoga for Advanced in 35 days 5 w.
Day: 23, 25, 27, 31
5 w. 23, 25, 27, 31
After Pregnancy 1 w. 5
After Pregnancy 2 w. 4, 10, 14
After Pregnancy
Recovery After Childbirth in 21 Days 3 w.
Day: 6, 9, 12, 16, 19
3 w. 6, 9, 12, 16, 19
After Pregnancy
Recovery After Childbirth in 28 Days 4 w.
Day: 5, 8, 10, 27
4 w. 5, 8, 10, 27
Neck
Healthy Neck in 14 Days 2 w.
Day: 6, 14
2 w. 6, 14
Neck
Healthy Neck in 21 Days 3 w.
Day: 2, 3, 12, 14, 16, 19
3 w. 2, 3, 12, 14, 16, 19
Neck
Healthy Neck in 28 Days 4 w.
Day: 2, 6, 8, 10, 12, 18, 19
4 w. 2, 6, 8, 10, 12, 18, 19

Details of the exercise

Category
Supine Poses
Duration
1 minute
Energy consumption
5 kcal

Reward

Flexibility
8
Stamina
7
Focus
5
Strength
6
Mobility
4
Balance
4

Popularity 64 out of 442

Often used
in ready-made lessons
66 lessons
Often used
in ready-made courses
94 challenges

Where can I meet

Lesson search
Challenges

Half-Bridge Pose occurs 66 times in 66 lessons

Theme Title Time
Blood Pressure 30 min
Blood Pressure 15 min
Blood Pressure 25 min
Blood Pressure 20 min
Immunity
Immune Boost 45 min
45 min
Immunity
Immune Boost 60 min
60 min
Immunity
Immune Boost 90 min
90 min
Vision 90 min
Waist
Slim Waist 20 min
20 min
Waist
Slim Waist 25 min
25 min
Waist
Slim Waist 30 min
30 min
Waist
Slim Waist 45 min
45 min
Waist
Slim Waist 60 min
60 min
Waist
Slim Waist 90 min
90 min
Menstruation
Female Period 90 min
90 min
Energy
Cheer U Up 90 min
90 min
Depression 90 min
Energy
Get Dynamic 90 min
90 min
Kidneys 90 min
Back 20 min
Back 25 min
Back 30 min
Back 45 min
Back 60 min
Back 90 min
Aging 30 min
Aging 15 min
Aging 20 min
Aging 25 min
Aging 30 min
Aging 15 min
Aging 20 min
Aging 25 min
Aging 30 min
Breasts
Firm Breasts 45 min
45 min
Breasts
Firm Breasts 60 min
60 min
Abs
6-Pack 90 min
90 min
Head 15 min
Head 20 min
Head 25 min
Head 30 min
Head 45 min
Head 60 min
Head 90 min
Blood Pressure 25 min
Blood Pressure 30 min
Blood Pressure 45 min
Blood Pressure 60 min
Blood Pressure 90 min
Weight Loss
Weight Loss I 60 min
60 min
Weight Loss
Weight Loss I 90 min
90 min
Habits
Quit Smoking 60 min
60 min
Energy 20 min
Energy 45 min
Energy 60 min
Energy 90 min
Depression 90 min
Kidneys 30 min
Sex 45 min
Joints 60 min
Productivity 90 min
Relax 60 min
Weight Loss
Fit Body 60 min
60 min
Weight Loss
Fit Body 90 min
90 min
Stress
Inner Harmony 25 min
25 min
Energy 60 min

Half-Bridge Pose occurs 94 times in 94 challenges

Theme Title Duration Day
Flexibility
Flexible Body in 28 Days 4 w.
Day: 20, 22, 23, 25, 26, 27, 28
4 w. 20, 22, 23, 25, 26, 27, 28
Weight Loss
Weight Loss in 28 Days 4 w.
Day: 3, 4, 5, 7, 10, 11, 13, 15, 16, 17, 21, 22, 23, 25, 26, 27, 28
4 w. 3, 4, 5, 7, 10, 11, 13, 15, 16, 17, 21, 22, 23, 25, 26, 27, 28
Back
Healthy Spine in 28 Days 4 w.
Day: 3, 4, 5, 7, 16, 17, 23, 25
4 w. 3, 4, 5, 7, 16, 17, 23, 25
Stress
Anti-Stress in 28 Days 4 w.
Day: 1, 2, 5, 9, 13, 14, 16, 17, 22
4 w. 1, 2, 5, 9, 13, 14, 16, 17, 22
Split
Front split in 35 Days 5 w.
Day: 33, 34, 35
5 w. 33, 34, 35
Depression
Overcoming Depression in 28 Days 4 w.
Day: 2, 5, 8, 23
4 w. 2, 5, 8, 23
Joints 4 w. 27
Flexibility
Yoga Start in 21 Days 3 w.
Day: 13, 14, 15, 18
3 w. 13, 14, 15, 18
Sleep
Healthy Sleep in 28 Days 4 w.
Day: 10, 14
4 w. 10, 14
Balance 4 w. 21, 23
Back
Royal Posture in 28 Days 4 w.
Day: 14, 19, 23, 27, 28
4 w. 14, 19, 23, 27, 28
Abs
6-Pack in 28 Days 4 w.
Day: 16
4 w. 16
Flexibility 4 w. 3, 5, 10
Meditation 2 w. 5
Weight Loss
Weight Loss in 7 Days 1 w.
Day: 5, 6, 7
1 w. 5, 6, 7
Weight Loss
Weight Loss in 21 Days 3 w.
Day: 11, 15, 17
3 w. 11, 15, 17
Self-Esteem
Self-Esteem Boost in 28 Days 4 w.
Day: 9, 10, 17, 20, 23, 26
4 w. 9, 10, 17, 20, 23, 26
Waist
Slim Waist in 28 Days 4 w.
Day: 11
4 w. 11
Arms
Strong Arms in 28 Days 4 w.
Day: 1, 5, 23, 28
4 w. 1, 5, 23, 28
Legs
Slender Legs in 28 Days 4 w.
Day: 14, 15, 16, 17, 19, 20, 23
4 w. 14, 15, 16, 17, 19, 20, 23
Glutes
Tight Butt Challenge in 28 Days 4 w.
Day: 8, 10, 15, 23, 24, 26, 28
4 w. 8, 10, 15, 23, 24, 26, 28
Arms
Strong Arms in 14 Days 2 w.
Day: 8, 13
2 w. 8, 13
Abs
6-Pack in 14 Days 2 w.
Day: 13
2 w. 13
Stress 2 w. 7
Lower back
Lower Back Pain Relief Challenge in 14 days 2 w.
Day: 2, 5, 9, 10, 11, 14
2 w. 2, 5, 9, 10, 11, 14
Energy 2 w. 10
Split
Front split in 14 Days 2 w.
Day: 10, 11, 13, 14
2 w. 10, 11, 13, 14
Back 2 w. 10
Back
Healthy Spine in 14 Days 2 w.
Day: 2, 3
2 w. 2, 3
Joints 2 w. 8
Lower back 1 w. 4
Self-Esteem 1 w. 3, 4
Split
Front split in 7 Days 1 w.
Day: 4, 5, 7
1 w. 4, 5, 7
Legs 1 w. 6
Glutes
Tight Butt in 7 Days 1 w.
Day: 4
1 w. 4
Back
Royal Posture in 7 Days 1 w.
Day: 2, 4
1 w. 2, 4
Energy 1 w. 6
Stress
Anti-Stress in 7 Days 1 w.
Day: 5, 6, 7
1 w. 5, 6, 7
Back
Healthy Spine in 7 Days 1 w.
Day: 5, 6, 7
1 w. 5, 6, 7
Immunity 1 w. 7
Glutes
Tight Butt Challenge in 14 days 2 w.
Day: 1, 2, 11
2 w. 1, 2, 11
Flexibility 2 w. 2, 7
Immunity 2 w. 7
Immunity 3 w. 7, 14
Stress
Anti-Stress in 21 Days 3 w.
Day: 5, 6, 7, 14
3 w. 5, 6, 7, 14
Split
Front split in 21 Days 3 w.
Day: 4, 5, 7, 17, 18, 20, 21
3 w. 4, 5, 7, 17, 18, 20, 21
Joints 3 w. 15
Energy 3 w. 6
Back
Royal Posture in 21 Days 3 w.
Day: 2, 4, 17
3 w. 2, 4, 17
Abs
6-Pack in 21 Days 3 w.
Day: 20
3 w. 20
Flexibility 3 w. 9, 14
Energy 3 w. 17
Meditation 3 w. 12
Glutes
Tight Butt in 21 Days 3 w.
Day: 4, 8, 9, 18
3 w. 4, 8, 9, 18
Legs 3 w. 6
Self-Esteem 3 w. 3, 4
Arms
Strong Arms in 21 Days 3 w.
Day: 15, 20
3 w. 15, 20
Lower back
Lower Back Pain Relief in 21 days 3 w.
Day: 4, 9, 12, 16, 17, 18, 21
3 w. 4, 9, 12, 16, 17, 18, 21
Back
Healthy Spine in 21 Days 3 w.
Day: 5, 6, 7, 9, 10
3 w. 5, 6, 7, 9, 10
Habits
Quit Smoking in 14 Days 2 w.
Day: 3, 11
2 w. 3, 11
Habits 4 w. 20
Habits 3 w. 4
Habits
Stop Drinking in 28 Days 4 w.
Day: 10, 24
4 w. 10, 24
Energy 1 w. 7
Energy 2 w. 11
Energy
Static complex in 21 days 3 w.
Day: 9, 11, 14, 17
3 w. 9, 11, 14, 17
Energy
Static complex in 28 days 4 w.
Day: 11, 15, 16, 22
4 w. 11, 15, 16, 22
Stress 2 w. 5
Stress 3 w. 13
Stress 4 w. 9
Back 4 w. 11, 12
Sex 12 w. 58, 64, 71, 74
Split
Side split in 28 days 4 w.
Day: 16, 19, 23
4 w. 16, 19, 23
Split
Side split in 35 days 5 w.
Day: 10
5 w. 10
Weight Loss 2 w. 5
Joints
Hip Opening in 14 Days 2 w.
Day: 11
2 w. 11
Joints 3 w. 4
Joints
Hip Opening in 28 Days 4 w.
Day: 5, 27
4 w. 5, 27
Harmony 2 w. 5
Harmony
Inner Harmony in 21 Days 3 w.
Day: 8, 20
3 w. 8, 20
Harmony
Inner Harmony in 28 Days 4 w.
Day: 5, 11, 27
4 w. 5, 11, 27
Cardio 3 w. 13
Cardio
Healthy Heart in 28 Days 4 w.
Day: 6, 22
4 w. 6, 22
Productivity 1 w. 5
Productivity 3 w. 6
Productivity
Yoga for Advanced in 28 days 4 w.
Day: 10, 12, 17, 27
4 w. 10, 12, 17, 27
Productivity
Yoga for Advanced in 35 days 5 w.
Day: 23, 25, 27, 31
5 w. 23, 25, 27, 31
After Pregnancy 1 w. 5
After Pregnancy 2 w. 4, 10, 14
After Pregnancy
Recovery After Childbirth in 21 Days 3 w.
Day: 6, 9, 12, 16, 19
3 w. 6, 9, 12, 16, 19
After Pregnancy
Recovery After Childbirth in 28 Days 4 w.
Day: 5, 8, 10, 27
4 w. 5, 8, 10, 27
Neck
Healthy Neck in 14 Days 2 w.
Day: 6, 14
2 w. 6, 14
Neck
Healthy Neck in 21 Days 3 w.
Day: 2, 3, 12, 14, 16, 19
3 w. 2, 3, 12, 14, 16, 19
Neck
Healthy Neck in 28 Days 4 w.
Day: 2, 6, 8, 10, 12, 18, 19
4 w. 2, 6, 8, 10, 12, 18, 19
Урок 388 ( Half-Bridge Pose )

1 / 1 асан
asana
00:59
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