Benefits
- Improves back flexibility
- Relaxes the back muscles
- Strengthens the gluteal muscles
- Strengthens the abdominal muscles
Contraindications
Pregnancy
Neck injuries
Menstruation
Hyperthyroidism
Technique
Lie on your back with knees bent and feet planted. Lift your hips into Bridge Pose, then lower. Carefully bring your legs behind your head into Plow Pose, resting your toes on the floor if comfortable. Return and continue alternating at an easy pace while breathing freely. Finish resting on your back.
If It’s Difficult
1
Lift your hips in Bridge Pose only as high as comfortable. In Plow, use a stable chair behind your head if your feet do not reach the floor. Avoid pressure on your neck; stop if it strains or hurts, and keep your knees bent if needed.
Exercise Details
Movement type
Dynamic
Difficulty
For advanced practitioners
Duration
1 minute
Energy expenditure
4 kcal
Popularity
413
of
442
Reward
Flexibility
Endurance
Focus
Strength
Mobility
Balance
Урок 586 ( Kriya: Bridge – Plow )
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асан
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Kriya: Bridge – Plow: Video & Guide | Unagrande
Exercise Details
Technique
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Kriya: Bridge – Plow: alternate a reclining hip lift with a supported Plow Pose.
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