Get stronger with this advanced bridge pose or eka pada urdhva dhanurasana

When you stretch backwards in this pose, you also reduce the fat build up in your lower back, hips and obliques.

By: Tania Tarafdar | | Updated: March 21, 2016 9:17 am

Are you engrossed in your work so much so that you don’t have the time to hit the gym and yet you crave for the perfect 36-24-36 figure? Exercises done at home or in the gym are equally beneficial provided you do them whole heartedly with utmost sincerity also keeping in mind the right nutrition, sleep and positivity. Aminder Singh, an international fitness coach, suggests these exercises that can be done at home to achieve the sexy hourglass figure.

Eka pada urdhva dhanurasana or bridge pose with one leg up is an advanced level yoga pose that offers benefits like no other, says yoga expert Abhishek Sharma. It improves the flexibility of your spine while strengthening your shoulders, chest, arms, abdomen and legs. It is an excellent pose to reduce fat from your lower back hips and legs. When you stretch backwards in this pose, you also reduce the fat build up in your oblique area. The backward bending opens up your chest and allows increased amount of oxygen to flow into your lungs, boosting your respiratory system. Eka pada urdhva dhanurasana is therapeutic for those suffering from asthma. Being a weight bearing asana, it can strengthen the bones and prevent osteoporosis. Practising the wheel pose in the morning will rejuvenate you and keep you energised throughout the day. Also, try this advanced yoga pose for a sexy, toned back.

Here’s how you can perform eka pada urdhva dhanurasana or the advanced bridge pose with one leg up.

Lie on your back on a yoga mat and press your feet firmly against the floor.
As you breathe in, place your hands at the level of your ears and press them into the floor to lift your pelvis and thighs.
Exhale and shift your body weight to your hands and slowly move your right leg to the centre of the mat.
As you inhale, lift your left leg and straighten it.
Take slow deep breaths while you are here. Hold this pose as long as you can while observing your breath. If you find it difficult to balance in this pose, try these six yoga poses to balance better.
Exhale and slowly bring your right leg down. Return to the starting position and repeat with the other leg.

Contraindications:

Perform this asana with caution if you have a lower back injury or carpal tunnel syndrome.
Do not attempt getting into the pose if you have a headache or suffer from low blood pressure.
The asana is also a complete no for those who are pregnant or are menstruating.

Image source: Getty Images

Published: March 18, 2016 11:03 am | Updated:March 21, 2016 9:17 am

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