Alternating Arm and Leg Movement Lying on the Back Supta chalana-kriyya

: 1 min

: 30 points

: 5 kcal

Reclining Poses

Dynamic

Benefits

Boosts energy
Supports physical activity during weight loss
Strengthens the abdominal muscles

Contraindications

Pregnancy

High blood pressure

Technique

Lie on your back and cradle your head in your interlaced hands. Lift your head and straight legs. Bend your right knee toward your left elbow, then your left knee toward your right elbow. Alternate the movements, keeping your legs raised at a comfortable angle and breathing freely. Lower your head and legs to rest.

If It’s Difficult

Keep your legs higher if your lower back lifts off the floor. Lower them gradually as your abdominal strength improves.

Where It Appears

Yoga

Challenges

Alternating Arm and Leg Movement Lying on the Back appears 117 time in yoga classes

Topic	Title	Time
Waist	Slim Waist 20 min	20 min
Waist	Slim Waist 25 min	25 min
Waist	Slim Waist 30 min	30 min
Waist	Slim Waist 45 min	45 min
Waist	Slim Waist 60 min	60 min
Waist	Slim Waist 90 min	90 min
Pregnancy	Postnatal Recovery 20 min	20 min
Pregnancy	Postnatal Recovery 25 min	25 min
Pregnancy	Postnatal Recovery 30 min	30 min
Pregnancy	Postnatal Recovery 45 min	45 min
Pregnancy	Postnatal Recovery 60 min	60 min
Relaxation	Stress Relief 45 min	45 min
Relaxation	Stress Relief 60 min	60 min
Relaxation	Stress Relief 90 min	90 min
Energy	Active Morning 60 min	60 min
Energy	Active Morning 90 min	90 min
Energy	Energizing Morning 30 min	30 min
Energy	Energizing Morning 45 min	45 min
Energy	Energizing Morning 60 min	60 min
Energy	Energizing Morning 90 min	90 min
Depression	Yoga for Depression 30 min	30 min
Depression	Yoga for Depression 45 min	45 min
Depression	Yoga for Depression 60 min	60 min
Depression	Yoga for Depression 90 min	90 min
Energy	Restore Your Energy 20 min	20 min
Energy	Restore Your Energy 25 min	25 min
Energy	Restore Your Energy 30 min	30 min
Energy	Restore Your Energy 45 min	45 min
Energy	Restore Your Energy 60 min	60 min
Energy	Restore Your Energy 90 min	90 min
Energy	Dynamic Routine 15 min	15 min
Energy	Dynamic Routine 20 min	20 min
Energy	Dynamic Routine 25 min	25 min
Energy	Dynamic Routine 30 min	30 min
Energy	Dynamic Routine 45 min	45 min
Energy	Dynamic Routine 60 min	60 min
Energy	Dynamic Routine 90 min	90 min
Sexual health	Women's Strength 15 min	15 min
Sexual health	Women's Strength 20 min	20 min
Sexual health	Women's Strength 25 min	25 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
Sports	Yoga for Swimmers 20 min	20 min
Sports	Yoga for Swimmers 25 min	25 min
Sports	Yoga for Swimmers 30 min	30 min
Sports	Yoga for Swimmers 60 min	60 min
Sports	Yoga for Swimmers 45 min	45 min
Sports	Yoga for Swimmers 90 min	90 min
Sports	Yoga for Snowboarders 60 min	60 min
Sports	Yoga for Snowboarders 90 min	90 min
Sports	Yoga for Tennis Players 45 min	45 min
Sports	Yoga for Tennis Players 60 min	60 min
Sports	Yoga for Tennis Players 90 min	90 min
Sports	Yoga for Skiers 20 min	20 min
Sports	Yoga for Skiers 25 min	25 min
Sports	Yoga for Skiers 30 min	30 min
Sports	Yoga for Skiers 45 min	45 min
Sports	Yoga for Skiers 60 min	60 min
Sports	Yoga for Skiers 90 min	90 min
Weight loss	Cardio Yoga 60 min	60 min
Weight loss	Cardio Yoga 90 min	90 min
Core	Toned Abs 60 min	60 min
Core	Toned Abs 90 min	90 min
Lungs	Yoga for Lung Health 90 min	90 min
Sexual health	Men's Strength 15 min	15 min
Sexual health	Men's Strength 20 min	20 min
Sexual health	Men's Strength 25 min	25 min
Sexual health	Men's Strength 30 min	30 min
Sexual health	Men's Strength 60 min	60 min
Sexual health	Men's Strength 90 min	90 min
Travel	Before Your Flight 60 min	60 min
Travel	Before Your Flight 90 min	90 min
Blood pressure	Yoga for Low Blood Pressure 45 min	45 min
Blood pressure	Yoga for Low Blood Pressure 90 min	90 min
Energy	Awaken Your Strength 45 min	45 min
Energy	Awaken Your Strength 90 min	90 min
Travel	After Your Flight 90 min	90 min
Liver	I Can Go Without Alcohol 20 min	20 min
Liver	I Can Go Without Alcohol 25 min	25 min
Liver	I Can Go Without Alcohol 90 min	90 min
Lungs	I Can Go Without Cigarettes 15 min	15 min
Lungs	I Can Go Without Cigarettes 25 min	25 min
Lungs	I Can Go Without Cigarettes 90 min	90 min
Depression	Anxiety Relief 10 min	10 min
Depression	Anxiety Relief 15 min	15 min
Depression	Anxiety Relief 25 min	25 min
Depression	Anxiety Relief 30 min	30 min
Depression	Anxiety Relief 90 min	90 min
Depression	Anxiety Relief 20 min	20 min
Flexibility	Swelling Relief 45 min	45 min
Back	Yoga for Scoliosis 20 min	20 min
Back	Yoga for Scoliosis 25 min	25 min
Back	Yoga for Scoliosis 45 min	45 min
Back	Yoga for Scoliosis 60 min	60 min
Back	Yoga for Scoliosis 90 min	90 min
Energy	Longer-Lasting Pleasure 10 min	10 min
Energy	Longer-Lasting Pleasure 45 min	45 min
Weight loss	Slim Body 10 min	10 min
Weight loss	Slim Body 90 min	90 min
Energy	Hormonal Yoga 25 min	25 min
Energy	Hormonal Yoga 30 min	30 min
Energy	Hormonal Yoga 45 min	45 min
Energy	Hormonal Yoga 60 min	60 min
Energy	Hormonal Yoga 90 min	90 min
Sports	Yoga for Golfers 10 min	10 min
Sports	Yoga for Golfers 15 min	15 min
Sports	Yoga for Golfers 20 min	20 min
Sports	Yoga for Golfers 25 min	25 min
Sports	Yoga for Golfers 30 min	30 min
Sports	Yoga for Golfers 45 min	45 min
Sports	Yoga for Golfers 60 min	60 min
Sports	Yoga for Golfers 90 min	90 min
Energy	Mat Pilates 30 min	30 min
Energy	Mat Pilates 45 min	45 min
Energy	Mat Pilates 60 min	60 min

Alternating Arm and Leg Movement Lying on the Back appears 52 times in challenges

Topic	Title	Duration	Day
Health	Strengthen Your Immunity 4 wk Day: 8, 9, 23, 24, 26, 28	4 wk	8, 9, 23, 24, 26, 28
Back	Healthy Back 4 wk Day: 23, 27	4 wk	23, 27
Stress relief	Stress Relief 4 wk Day: 4	4 wk	4
Stress relief	Overcoming Depression 4 wk Day: 22, 23	4 wk	22, 23
Beginners	Yoga for Beginners 3 wk Day: 14	3 wk	14
Weight loss	Toned Abs 4 wk Day: 21, 22, 23, 25, 26, 27, 28	4 wk	21, 22, 23, 25, 26, 27, 28
Energy	Energizing Morning 4 wk Day: 14, 15, 17, 18, 19, 25, 27	4 wk	14, 15, 17, 18, 19, 25, 27
Weight loss	Weight Loss 2 wk Day: 12	2 wk	12
Weight loss	Toned Abs 2 wk Day: 2, 5, 7, 8, 12, 13	2 wk	2, 5, 7, 8, 12, 13
Weight loss	Slim Waist 2 wk Day: 5, 7, 9, 12	2 wk	5, 7, 9, 12
Energy	Energizing Morning 2 wk Day: 7, 8, 9, 13	2 wk	7, 8, 9, 13
Weight loss	Slim Waist 1 wk Day: 5	1 wk	5
Weight loss	Toned Abs 1 wk Day: 1	1 wk	1
Weight loss	Awaken Your Strength 1 wk Day: 2, 3, 4	1 wk	2, 3, 4
Stress relief	Stress Relief 1 wk Day: 6, 7	1 wk	6, 7
Health	Strengthen Your Immunity 1 wk Day: 6, 7	1 wk	6, 7
Weight loss	Awaken Your Strength 2 wk Day: 2, 8	2 wk	2, 8
Health	Strengthen Your Immunity 3 wk Day: 6, 7	3 wk	6, 7
Stress relief	Stress Relief 3 wk Day: 6, 7	3 wk	6, 7
Weight loss	Awaken Your Strength 3 wk Day: 2, 3, 4, 9, 15	3 wk	2, 3, 4, 9, 15
Weight loss	Toned Abs 3 wk Day: 1, 9, 12, 14, 15, 19, 20	3 wk	1, 9, 12, 14, 15, 19, 20
Energy	Energizing Morning 3 wk Day: 14, 15, 16, 20	3 wk	14, 15, 16, 20
Weight loss	Slim Waist 3 wk Day: 5, 12, 14, 16, 19	3 wk	5, 12, 14, 16, 19
Health	Quit Smoking 1 wk Day: 6	1 wk	6
Health	Quit Smoking 2 wk Day: 1, 3, 9	2 wk	1, 3, 9
Health	Quit Smoking 3 wk Day: 16	3 wk	16
Health	Quit Drinking 2 wk Day: 7, 9, 14	2 wk	7, 9, 14
Health	Quit Drinking 3 wk Day: 19, 20	3 wk	19, 20
Health	Quit Drinking 4 wk Day: 11, 23	4 wk	11, 23
Back	Yoga for Scoliosis 2 wk Day: 11	2 wk	11
Back	Yoga for Scoliosis 4 wk Day: 7, 26	4 wk	7, 26
Men's health	Prolong Sexual Pleasure 12 wk Day: 6, 16, 30, 33, 46, 57, 71, 79, 81	12 wk	6, 16, 30, 33, 46, 57, 71, 79, 81
Whole body	Middle Splits 4 wk Day: 18	4 wk	18
Whole body	Middle Splits 5 wk Day: 6, 16, 25	5 wk	6, 16, 25
Health	Reduce Puffiness 2 wk Day: 5, 7	2 wk	5, 7
Health	Reduce Puffiness 3 wk Day: 18	3 wk	18
Health	Reduce Puffiness 4 wk Day: 20	4 wk	20
Health	Healthy Heart 1 wk Day: 2, 4, 7	1 wk	2, 4, 7
Health	Healthy Heart 2 wk Day: 4, 10	2 wk	4, 10
Health	Healthy Heart 3 wk Day: 3, 9	3 wk	3, 9
Health	Healthy Heart 4 wk Day: 3, 20, 25	4 wk	3, 20, 25
Women's health	Postpartum Recovery 2 wk Day: 4	2 wk	4
Weight loss	Lean Body 4 wk Day: 5	4 wk	5
Stress relief	The Calm Formula 2 wk Day: 9	2 wk	9
Stress relief	The Calm Formula 3 wk Day: 9	3 wk	9
Stress relief	The Calm Formula 4 wk Day: 9, 27	4 wk	9, 27
Whole body	Flexibility Whisperer 3 wk Day: 15	3 wk	15
Whole body	Flexibility Whisperer 4 wk Day: 15	4 wk	15
Weight loss	Intensive Weight Loss 1 wk Day: 3	1 wk	3
Weight loss	Intensive Weight Loss 2 wk Day: 3	2 wk	3
Weight loss	Intensive Weight Loss 3 wk Day: 3	3 wk	3
Weight loss	Intensive Weight Loss 4 wk Day: 3	4 wk	3

Exercise Details

Where It Appears

Yoga

Challenges

Alternating Arm and Leg Movement Lying on the Back appears 117 time in yoga classes

Class	Duration
Slim Waist	20 min
Slim Waist	25 min
Slim Waist	30 min
Slim Waist	45 min
Slim Waist	60 min
Slim Waist	90 min
Postnatal Recovery	20 min
Postnatal Recovery	25 min
Postnatal Recovery	30 min
Postnatal Recovery	45 min
Postnatal Recovery	60 min
Stress Relief	45 min
Stress Relief	60 min
Stress Relief	90 min
Active Morning	60 min
Active Morning	90 min
Energizing Morning	30 min
Energizing Morning	45 min
Energizing Morning	60 min
Energizing Morning	90 min
Yoga for Depression	30 min
Yoga for Depression	45 min
Yoga for Depression	60 min
Yoga for Depression	90 min
Restore Your Energy	20 min
Restore Your Energy	25 min
Restore Your Energy	30 min
Restore Your Energy	45 min
Restore Your Energy	60 min
Restore Your Energy	90 min
Dynamic Routine	15 min
Dynamic Routine	20 min
Dynamic Routine	25 min
Dynamic Routine	30 min
Dynamic Routine	45 min
Dynamic Routine	60 min
Dynamic Routine	90 min
Women's Strength	15 min
Women's Strength	20 min
Women's Strength	25 min
Women's Strength	30 min
Women's Strength	45 min
Women's Strength	60 min
Women's Strength	90 min
Yoga for Swimmers	20 min
Yoga for Swimmers	25 min
Yoga for Swimmers	30 min
Yoga for Swimmers	60 min
Yoga for Swimmers	45 min
Yoga for Swimmers	90 min
Yoga for Snowboarders	60 min
Yoga for Snowboarders	90 min
Yoga for Tennis Players	45 min
Yoga for Tennis Players	60 min
Yoga for Tennis Players	90 min
Yoga for Skiers	20 min
Yoga for Skiers	25 min
Yoga for Skiers	30 min
Yoga for Skiers	45 min
Yoga for Skiers	60 min
Yoga for Skiers	90 min
Cardio Yoga	60 min
Cardio Yoga	90 min
Toned Abs	60 min
Toned Abs	90 min
Yoga for Lung Health	90 min
Men's Strength	15 min
Men's Strength	20 min
Men's Strength	25 min
Men's Strength	30 min
Men's Strength	60 min
Men's Strength	90 min
Before Your Flight	60 min
Before Your Flight	90 min
Yoga for Low Blood Pressure	45 min
Yoga for Low Blood Pressure	90 min
Awaken Your Strength	45 min
Awaken Your Strength	90 min
After Your Flight	90 min
I Can Go Without Alcohol	20 min
I Can Go Without Alcohol	25 min
I Can Go Without Alcohol	90 min
I Can Go Without Cigarettes	15 min
I Can Go Without Cigarettes	25 min
I Can Go Without Cigarettes	90 min
Anxiety Relief	10 min
Anxiety Relief	15 min
Anxiety Relief	25 min
Anxiety Relief	30 min
Anxiety Relief	90 min
Anxiety Relief	20 min
Swelling Relief	45 min
Yoga for Scoliosis	20 min
Yoga for Scoliosis	25 min
Yoga for Scoliosis	45 min
Yoga for Scoliosis	60 min
Yoga for Scoliosis	90 min
Longer-Lasting Pleasure	10 min
Longer-Lasting Pleasure	45 min
Slim Body	10 min
Slim Body	90 min
Hormonal Yoga	25 min
Hormonal Yoga	30 min
Hormonal Yoga	45 min
Hormonal Yoga	60 min
Hormonal Yoga	90 min
Yoga for Golfers	10 min
Yoga for Golfers	15 min
Yoga for Golfers	20 min
Yoga for Golfers	25 min
Yoga for Golfers	30 min
Yoga for Golfers	45 min
Yoga for Golfers	60 min
Yoga for Golfers	90 min
Mat Pilates	30 min
Mat Pilates	45 min
Mat Pilates	60 min

Alternating Arm and Leg Movement Lying on the Back appears 52 times in challenges

Topic	Title	Duration	Day
Health	Strengthen Your Immunity 4 wk Day: 8, 9, 23, 24, 26, 28	4 wk	8, 9, 23, 24, 26, 28
Back	Healthy Back 4 wk Day: 23, 27	4 wk	23, 27
Stress relief	Stress Relief 4 wk Day: 4	4 wk	4
Stress relief	Overcoming Depression 4 wk Day: 22, 23	4 wk	22, 23
Beginners	Yoga for Beginners 3 wk Day: 14	3 wk	14
Weight loss	Toned Abs 4 wk Day: 21, 22, 23, 25, 26, 27, 28	4 wk	21, 22, 23, 25, 26, 27, 28
Energy	Energizing Morning 4 wk Day: 14, 15, 17, 18, 19, 25, 27	4 wk	14, 15, 17, 18, 19, 25, 27
Weight loss	Weight Loss 2 wk Day: 12	2 wk	12
Weight loss	Toned Abs 2 wk Day: 2, 5, 7, 8, 12, 13	2 wk	2, 5, 7, 8, 12, 13
Weight loss	Slim Waist 2 wk Day: 5, 7, 9, 12	2 wk	5, 7, 9, 12
Energy	Energizing Morning 2 wk Day: 7, 8, 9, 13	2 wk	7, 8, 9, 13
Weight loss	Slim Waist 1 wk Day: 5	1 wk	5
Weight loss	Toned Abs 1 wk Day: 1	1 wk	1
Weight loss	Awaken Your Strength 1 wk Day: 2, 3, 4	1 wk	2, 3, 4
Stress relief	Stress Relief 1 wk Day: 6, 7	1 wk	6, 7
Health	Strengthen Your Immunity 1 wk Day: 6, 7	1 wk	6, 7
Weight loss	Awaken Your Strength 2 wk Day: 2, 8	2 wk	2, 8
Health	Strengthen Your Immunity 3 wk Day: 6, 7	3 wk	6, 7
Stress relief	Stress Relief 3 wk Day: 6, 7	3 wk	6, 7
Weight loss	Awaken Your Strength 3 wk Day: 2, 3, 4, 9, 15	3 wk	2, 3, 4, 9, 15
Weight loss	Toned Abs 3 wk Day: 1, 9, 12, 14, 15, 19, 20	3 wk	1, 9, 12, 14, 15, 19, 20
Energy	Energizing Morning 3 wk Day: 14, 15, 16, 20	3 wk	14, 15, 16, 20
Weight loss	Slim Waist 3 wk Day: 5, 12, 14, 16, 19	3 wk	5, 12, 14, 16, 19
Health	Quit Smoking 1 wk Day: 6	1 wk	6
Health	Quit Smoking 2 wk Day: 1, 3, 9	2 wk	1, 3, 9
Health	Quit Smoking 3 wk Day: 16	3 wk	16
Health	Quit Drinking 2 wk Day: 7, 9, 14	2 wk	7, 9, 14
Health	Quit Drinking 3 wk Day: 19, 20	3 wk	19, 20
Health	Quit Drinking 4 wk Day: 11, 23	4 wk	11, 23
Back	Yoga for Scoliosis 2 wk Day: 11	2 wk	11
Back	Yoga for Scoliosis 4 wk Day: 7, 26	4 wk	7, 26
Men's health	Prolong Sexual Pleasure 12 wk Day: 6, 16, 30, 33, 46, 57, 71, 79, 81	12 wk	6, 16, 30, 33, 46, 57, 71, 79, 81
Whole body	Middle Splits 4 wk Day: 18	4 wk	18
Whole body	Middle Splits 5 wk Day: 6, 16, 25	5 wk	6, 16, 25
Health	Reduce Puffiness 2 wk Day: 5, 7	2 wk	5, 7
Health	Reduce Puffiness 3 wk Day: 18	3 wk	18
Health	Reduce Puffiness 4 wk Day: 20	4 wk	20
Health	Healthy Heart 1 wk Day: 2, 4, 7	1 wk	2, 4, 7
Health	Healthy Heart 2 wk Day: 4, 10	2 wk	4, 10
Health	Healthy Heart 3 wk Day: 3, 9	3 wk	3, 9
Health	Healthy Heart 4 wk Day: 3, 20, 25	4 wk	3, 20, 25
Women's health	Postpartum Recovery 2 wk Day: 4	2 wk	4
Weight loss	Lean Body 4 wk Day: 5	4 wk	5
Stress relief	The Calm Formula 2 wk Day: 9	2 wk	9
Stress relief	The Calm Formula 3 wk Day: 9	3 wk	9
Stress relief	The Calm Formula 4 wk Day: 9, 27	4 wk	9, 27
Whole body	Flexibility Whisperer 3 wk Day: 15	3 wk	15
Whole body	Flexibility Whisperer 4 wk Day: 15	4 wk	15
Weight loss	Intensive Weight Loss 1 wk Day: 3	1 wk	3
Weight loss	Intensive Weight Loss 2 wk Day: 3	2 wk	3
Weight loss	Intensive Weight Loss 3 wk Day: 3	3 wk	3
Weight loss	Intensive Weight Loss 4 wk Day: 3	4 wk	3

Reward

Flexibility

Endurance

Focus

Strength

Mobility

Balance

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Alternating Arm and Leg Movement Lying on the Back Supta chalana-kriyya

Benefits

Contraindications

Technique

If It’s Difficult

Where It Appears

Exercise Details

Where It Appears

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Alternating Arm and Leg Movement Lying on the Back Supta chalana-kriyya

don't give up!

Benefits

Contraindications

Technique

If It’s Difficult

Where It Appears

Exercise Details

Where It Appears

Reward

Try the YogaClub mobile app

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Thank you!!

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Alternating Arm and Leg Movement Lying on the Back | Unagrande

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