Bridge Pose Variation gotta joga

Interaction with Gotta Joga users is what thrives us to continue and is the best part of our day-to-day work. We are curious to understand why you are doing yoga and how we can help you in becoming more your true self. Whether it is a comment on our blog post, mail to our support mailbox, feedback in the app or review in the AppStore we are reading and replying to those as a priority on a daily basis.

In 2015, we asked you what kind of new classes you would like to have. End of 2016 we launched the 1st ones of those: Journey to the Inner Silence with meditation and pranayama exercises. Now we are advancing towards the asana practices. The first warm-up classes have been launched.


In this blog post, we are presenting the core strength, yoga sequences that will help you to gain confidence. (Later we will add arm balancing exercises to this program.) We planned these Core strengthening and arm balancing yoga sequences for intermediate yogi(ni)s .

On the yoga mat we get stronger, not only physically but mentally and emotionally, too. Strengthening your core is great for the body. For example back pain is often a result of a weak core, so it is important to work with the core. Core holds us upright and enables to maintain our balance. But, a strong core gives us also inner strength. It also makes you more confident mentally and emotionally, and thus we gain faith and confidence towards our selves and towards life. Especially arm balances allow us feel safe in our own body. And, off the mat we notice quite fast, how the feeling of faith and confidence in the body begins to expand over the physical boundaries.




In the new Gotta Joga core strength warm-up class there are 3 asanas: Supta Bakasana (exercise for the core), bridge pose variant (Setu Bandha Sarvangasana) and downward facing dog (Adho Mukha Svanasana).
Begin with warming-up the abdomen with a core exercise, open the shoulders and arms in a bridge pose. End in a downward facing dog!


Supta Bakasana creates heat in the body. It is a great warm-up and everybody can do it. Remember, you can always take a break, if the practice is too much for you. Supta Bakasana prepares the body for the arm balance, Bakasana, Crane. You will practise the same actions supine, that the arm balance requires: activation of the core, shoulder alignment, and hugging the middle of the body with your legs. We think, that Supta Bakasana is harder than the arm balance, Bakasana. Try it out!


Bridge Pose Variation gotta joga

Setu Bandha Sarvangasana, bridge pose opens the shoulders and the front of the body, which you shortened in the Supta Bakasana, supine crane pose. The hip flexors and the abs get a nice stretch while your open your shoulders and activate the back of your body, especially your hamstrings, glutes, and the spinal erectors. Just remember to keep your chin lifted to maintain the natural inner curve of the cervical spine.


down dog

End with a Adho Mukha Svanasana, Downward Facing Dog. This pose is like a palate cleanser after the two previous poses. Here, Downward Facing Dog has neutralising effect on your body and mind. Breathe, listen to your body and let the thoughts come and go.

Update your Gotta Joga app now and try out the new core strength sequence!

download gotta joga yoga app


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