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Kriya: Seated Boat – Bridge Navachakra-kriyya

: 1 min

: 43 points

: 4 kcal

Benefits

Strengthens the lower back muscles
Strengthens the thigh muscles
Strengthens the gluteal muscles
Strengthens the abdominal muscles

Contraindications

Pregnancy

Menstruation

High blood pressure

Digestive issues

Technique

Sit back slightly and lift your partly bent legs, reaching your arms alongside them in Boat Pose. Lower onto your back, plant your feet and lift your hips into Bridge Pose. Alternate at a comfortable pace while breathing freely, then sit up with your legs extended.

If It’s Difficult

1

Support Boat Pose with your palms and keep your heels lower if needed. In Bridge Pose, lift only as high as comfortable, share weight between feet and shoulders and avoid pressing into your neck.

Where It Appears

Yoga

Challenges

Kriya: Seated Boat – Bridge appears 2 times in yoga classes

Topic	Title	Time
Sports	Yoga for Tennis Players 45 min	45 min
Core	Toned Abs 45 min	45 min

Kriya: Seated Boat – Bridge appears 12 time in challenges

Topic	Title	Duration	Day
Whole body	Healthy Joints 2 wk Day: 8, 9, 10, 11, 12, 13, 14	2 wk	8, 9, 10, 11, 12, 13, 14
Whole body	Firm Glutes 1 wk Day: 1, 2	1 wk	1, 2
Whole body	Healthy Joints 3 wk Day: 15, 16, 17, 18, 19, 20, 21	3 wk	15, 16, 17, 18, 19, 20, 21
Whole body	Firm Glutes 3 wk Day: 1, 2	3 wk	1, 2
Men's health	Prolong Sexual Pleasure 12 wk Day: 61, 82	12 wk	61, 82
Health	Healthy Heart 2 wk Day: 2, 7	2 wk	2, 7
Health	Healthy Heart 4 wk Day: 4, 25	4 wk	4, 25
Whole body	Beautiful Bust 3 wk Day: 12, 17	3 wk	12, 17
Whole body	Beautiful Bust 4 wk Day: 15	4 wk	15
Back	Atlas Stands Tall 2 wk Day: 11	2 wk	11
Back	Atlas Stands Tall 3 wk Day: 11, 17	3 wk	11, 17
Back	Atlas Stands Tall 4 wk Day: 11, 17	4 wk	11, 17

Exercise Details

Category

Seated Poses

Movement type

Dynamic

Difficulty

For beginners

Duration

1 minute

Energy expenditure

4 kcal

Popularity

376 of 442

Where It Appears

Yoga

Challenges

Kriya: Seated Boat – Bridge appears 2 times in yoga classes

Class	Duration
Yoga for Tennis Players	45 min
Toned Abs	45 min

Kriya: Seated Boat – Bridge appears 12 time in challenges

Topic	Title	Duration	Day
Whole body	Healthy Joints 2 wk Day: 8, 9, 10, 11, 12, 13, 14	2 wk	8, 9, 10, 11, 12, 13, 14
Whole body	Firm Glutes 1 wk Day: 1, 2	1 wk	1, 2
Whole body	Healthy Joints 3 wk Day: 15, 16, 17, 18, 19, 20, 21	3 wk	15, 16, 17, 18, 19, 20, 21
Whole body	Firm Glutes 3 wk Day: 1, 2	3 wk	1, 2
Men's health	Prolong Sexual Pleasure 12 wk Day: 61, 82	12 wk	61, 82
Health	Healthy Heart 2 wk Day: 2, 7	2 wk	2, 7
Health	Healthy Heart 4 wk Day: 4, 25	4 wk	4, 25
Whole body	Beautiful Bust 3 wk Day: 12, 17	3 wk	12, 17
Whole body	Beautiful Bust 4 wk Day: 15	4 wk	15
Back	Atlas Stands Tall 2 wk Day: 11	2 wk	11
Back	Atlas Stands Tall 3 wk Day: 11, 17	3 wk	11, 17
Back	Atlas Stands Tall 4 wk Day: 11, 17	4 wk	11, 17

Reward

Flexibility

6

Endurance

8

Focus

5

Strength

8

Mobility

7

Balance

9