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Abdominal Contraction Pose Uttana dandasana

1 min
36 score
4 kcal
Reclining Poses
Static
Abdominal Contraction Pose
hourglass-icon 1 min
asana miniature
00:48
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

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Favorable effect

  • Strengthens the thigh muscles
  • Supports physical activity during weight loss
  • Strengthens the abdominal muscles

Contraindications

Pregnancy
Lower back injuries

Technique of execution

Lie on your back with your feet together and palms beneath your lower back. Lift your straight legs to about 45 degrees, drawing your toes toward you. Hold and breathe evenly, then lower your legs and rest your arms by your sides.

Upload date:2026-10-09T17:29:57+00:00

What to do if it does not work out, as in the video

1
Keep your knees bent at first and gradually straighten your legs without pain.

Where can I meet

Lesson search
Challenges

Abdominal Contraction Pose occurs 26 times in ready-made lessons

Theme Title Time
Immunity
Immune Support 60 min
60 min
Waist
Slim Waist 45 min
45 min
Waist
Slim Waist 60 min
60 min
Waist
Slim Waist 90 min
90 min
Sexual health
Women's Strength 30 min
30 min
Sexual health
Women's Strength 45 min
45 min
Sexual health
Women's Strength 60 min
60 min
Sexual health
Women's Strength 90 min
90 min
Digestion
Yoga for the Liver 20 min
20 min
Digestion
Yoga for the Liver 25 min
25 min
Digestion
Yoga for the Liver 30 min
30 min
Digestion
Yoga for the Liver 45 min
45 min
Digestion
Yoga for the Liver 60 min
60 min
Digestion
Yoga for the Liver 90 min
90 min
Sleep
Sound Sleep 25 min
25 min
Sleep
Sound Sleep 30 min
30 min
Sleep
Sound Sleep 45 min
45 min
Sleep
Sound Sleep 60 min
60 min
Sleep
Sound Sleep 90 min
90 min
Weight loss
Intensive Weight Loss 45 min
45 min
Weight loss
Intensive Weight Loss 60 min
60 min
Weight loss
Intensive Weight Loss 90 min
90 min
Travel
Yoga After a Flight 90 min
90 min
Energy
Muscle Tension Relief 20 min
20 min
Energy
Muscle Tension Relief 25 min
25 min
Energy
Muscle Tension Relief 90 min
90 min

Abdominal Contraction Pose occurs 34 times in ready-made courses

Theme Title Duration Day
Weight loss
Lean Legs 4 w.
Day: 14
4 w. 14
Stress relief
Overcoming Depression 2 w.
Day: 6
2 w. 6
Weight loss
Slim Waist 2 w.
Day: 9
2 w. 9
Whole body
Front Splits 2 w.
Day: 4
2 w. 4
Whole body
Healthy Joints 2 w.
Day: 7
2 w. 7
Weight loss
Slim Waist 1 w.
Day: 1
1 w. 1
Stress relief
Overcoming Depression 1 w.
Day: 1
1 w. 1
Whole body
Front Splits 3 w.
Day: 11
3 w. 11
Stress relief
Overcoming Depression 3 w.
Day: 1, 13
3 w. 1, 13
Whole body
Healthy Joints 3 w.
Day: 14
3 w. 14
Weight loss
Slim Waist 3 w.
Day: 1, 16
3 w. 1, 16
Health
Quit Drinking 4 w.
Day: 26
4 w. 26
Whole body
Static Practice 3 w.
Day: 19, 21
3 w. 19, 21
Whole body
Static Practice 4 w.
Day: 18, 24
4 w. 18, 24
Stress relief
Relief from Anxiety 4 w.
Day: 3, 26
4 w. 3, 26
Back
Yoga for Scoliosis 4 w.
Day: 15
4 w. 15
Men's health
Prolong Sexual Pleasure 12 w.
Day: 16, 69, 80
12 w. 16, 69, 80
Whole body
Middle Splits 4 w.
Day: 24
4 w. 24
Whole body
Middle Splits 5 w.
Day: 24
5 w. 24
Whole body
Open Your Hips 3 w.
Day: 4
3 w. 4
Whole body
Open Your Hips 4 w.
Day: 6
4 w. 6
Stress relief
Inner Harmony 4 w.
Day: 1
4 w. 1
Health
Healthy Heart 2 w.
Day: 4
2 w. 4
Whole body
Advanced Yoga 3 w.
Day: 18
3 w. 18
Whole body
Advanced Yoga 4 w.
Day: 17
4 w. 17
Whole body
Advanced Yoga 5 w.
Day: 4
5 w. 4
Men's health
Prolong Sexual Pleasure 1 w.
Day: 4
1 w. 4
Stress relief
Yoga in the Big City 1 w.
Day: 5
1 w. 5
Stress relief
Yoga in the Big City 3 w.
Day: 5, 18
3 w. 5, 18
Stress relief
Yoga in the Big City 4 w.
Day: 5, 18
4 w. 5, 18
Weight loss
Intensive Weight Loss 1 w.
Day: 3
1 w. 3
Weight loss
Intensive Weight Loss 2 w.
Day: 3
2 w. 3
Weight loss
Intensive Weight Loss 3 w.
Day: 3
3 w. 3
Weight loss
Intensive Weight Loss 4 w.
Day: 3
4 w. 3

Details of the exercise

Category
Reclining Poses
Mechanics
Static
Complexity
For Advanced
Duration
1 minute
Energy consumption
4 kcal
Popularity
322 out of 442

Where can I meet

Lesson search
Challenges

Abdominal Contraction Pose occurs 26 times in ready-made lessons

Lesson Duration
Immune Support 60 min
Slim Waist 45 min
Slim Waist 60 min
Slim Waist 90 min
Women's Strength 30 min
Women's Strength 45 min
Women's Strength 60 min
Women's Strength 90 min
Yoga for the Liver 20 min
Yoga for the Liver 25 min
Yoga for the Liver 30 min
Yoga for the Liver 45 min
Yoga for the Liver 60 min
Yoga for the Liver 90 min
Sound Sleep 25 min
Sound Sleep 30 min
Sound Sleep 45 min
Sound Sleep 60 min
Sound Sleep 90 min
Intensive Weight Loss 45 min
Intensive Weight Loss 60 min
Intensive Weight Loss 90 min
Yoga After a Flight 90 min
Muscle Tension Relief 20 min
Muscle Tension Relief 25 min
Muscle Tension Relief 90 min

Abdominal Contraction Pose occurs 34 times in ready-made courses

Theme Title Duration Day
Weight loss
Lean Legs 4 w.
Day: 14
4 w. 14
Stress relief
Overcoming Depression 2 w.
Day: 6
2 w. 6
Weight loss
Slim Waist 2 w.
Day: 9
2 w. 9
Whole body
Front Splits 2 w.
Day: 4
2 w. 4
Whole body
Healthy Joints 2 w.
Day: 7
2 w. 7
Weight loss
Slim Waist 1 w.
Day: 1
1 w. 1
Stress relief
Overcoming Depression 1 w.
Day: 1
1 w. 1
Whole body
Front Splits 3 w.
Day: 11
3 w. 11
Stress relief
Overcoming Depression 3 w.
Day: 1, 13
3 w. 1, 13
Whole body
Healthy Joints 3 w.
Day: 14
3 w. 14
Weight loss
Slim Waist 3 w.
Day: 1, 16
3 w. 1, 16
Health
Quit Drinking 4 w.
Day: 26
4 w. 26
Whole body
Static Practice 3 w.
Day: 19, 21
3 w. 19, 21
Whole body
Static Practice 4 w.
Day: 18, 24
4 w. 18, 24
Stress relief
Relief from Anxiety 4 w.
Day: 3, 26
4 w. 3, 26
Back
Yoga for Scoliosis 4 w.
Day: 15
4 w. 15
Men's health
Prolong Sexual Pleasure 12 w.
Day: 16, 69, 80
12 w. 16, 69, 80
Whole body
Middle Splits 4 w.
Day: 24
4 w. 24
Whole body
Middle Splits 5 w.
Day: 24
5 w. 24
Whole body
Open Your Hips 3 w.
Day: 4
3 w. 4
Whole body
Open Your Hips 4 w.
Day: 6
4 w. 6
Stress relief
Inner Harmony 4 w.
Day: 1
4 w. 1
Health
Healthy Heart 2 w.
Day: 4
2 w. 4
Whole body
Advanced Yoga 3 w.
Day: 18
3 w. 18
Whole body
Advanced Yoga 4 w.
Day: 17
4 w. 17
Whole body
Advanced Yoga 5 w.
Day: 4
5 w. 4
Men's health
Prolong Sexual Pleasure 1 w.
Day: 4
1 w. 4
Stress relief
Yoga in the Big City 1 w.
Day: 5
1 w. 5
Stress relief
Yoga in the Big City 3 w.
Day: 5, 18
3 w. 5, 18
Stress relief
Yoga in the Big City 4 w.
Day: 5, 18
4 w. 5, 18
Weight loss
Intensive Weight Loss 1 w.
Day: 3
1 w. 3
Weight loss
Intensive Weight Loss 2 w.
Day: 3
2 w. 3
Weight loss
Intensive Weight Loss 3 w.
Day: 3
3 w. 3
Weight loss
Intensive Weight Loss 4 w.
Day: 3
4 w. 3

Reward

Flexibility
1
Stamina
4
Focus
8
Strength
8
Mobility
9
Balance
6
Урок 440 ( Abdominal Contraction Pose )

1 / 1 асан
asana
00:48
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

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Abdominal Contraction Pose: Video & Guide | Unagrande

Information about asana
Technique of execution

Abdominal Contraction Pose: hold your legs at an angle above the floor with support under your lower back.

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