Alternating Leg Movement in Four-Limbed Staff Pose Phalaka-kriyya

: 1 min

: 33 score

: 5 kcal

Arm-Supported Poses

Dynamic

Favorable effect

Develops awareness of breathing
Strengthens the arm muscles
Strengthens the abdominal muscles
Tones the abdominal muscles

Contraindications

Pregnancy

High blood pressure

Technique of execution

Start on your hands and knees. Tuck your toes and straighten your legs into a plank. Alternately draw your left knee toward your right elbow and your right knee toward your left elbow. Keep pressing through your hands and breathe freely. Lower your knees, sit back on your heels and rest your hands on your thighs.

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

Build up with a regular plank and Downward-Facing Dog. Avoid overloading your wrists, and keep breathing throughout.

Where can I meet

Lesson search

Challenges

Alternating Leg Movement in Four-Limbed Staff Pose occurs 115 times in ready-made lessons

Theme	Title	Time
Strength	Strength Routine 15 min	15 min
Strength	Strength Routine 20 min	20 min
Strength	Strength Routine 25 min	25 min
Strength	Strength Routine 30 min	30 min
Strength	Strength Routine 45 min	45 min
Strength	Strength Routine 60 min	60 min
Strength	Strength Routine 90 min	90 min
Pregnancy	Postnatal Recovery 15 min	15 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 20 min	20 min
Relaxation	Stress Relief 25 min	25 min
Relaxation	Stress Relief 30 min	30 min
Relaxation	Stress Relief 45 min	45 min
Relaxation	Stress Relief 60 min	60 min
Relaxation	Stress Relief 90 min	90 min
Energy	Energizing Morning 15 min	15 min
Energy	Energizing Morning 20 min	20 min
Energy	Energizing Morning 25 min	25 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	Overcoming Depression 20 min	20 min
Depression	Overcoming Depression 25 min	25 min
Stress relief	Overcoming Depression 30 min	30 min
Depression	Overcoming Depression 45 min	45 min
Depression	Overcoming Depression 60 min	60 min
Depression	Overcoming Depression 90 min	90 min
Energy	Dynamic Routine 10 min	10 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
Running	Yoga Before Running 15 min	15 min
Running	Yoga Before Running 20 min	20 min
Running	Yoga Before Running 25 min	25 min
Running	Yoga Before Running 30 min	30 min
Running	Yoga Before Running 45 min	45 min
Running	Yoga Before Running 60 min	60 min
Running	Yoga Before Running 90 min	90 min
Sports	Yoga for Snowboarders 90 min	90 min
Sports	Yoga for Tennis Players 90 min	90 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
Cardio	Cardio Yoga 10 min	10 min
Cardio	Cardio Yoga 15 min	15 min
Cardio	Cardio Yoga 20 min	20 min
Cardio	Cardio Yoga 25 min	25 min
Weight loss	Cardio Yoga 30 min	30 min
Weight loss	Cardio Yoga 45 min	45 min
Weight loss	Cardio Yoga 60 min	60 min
Weight loss	Cardio Yoga 90 min	90 min
Sleep	Sound Sleep 15 min	15 min
Sleep	Sound Sleep 20 min	20 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
Core	Toned Abs 45 min	45 min
Core	Toned Abs 60 min	60 min
Core	Toned Abs 90 min	90 min
Lungs	Yoga for Easier Breathing 45 min	45 min
Lungs	Yoga for Easier Breathing 60 min	60 min
Lungs	Yoga for Easier Breathing 90 min	90 min
Flexibility	Preparing for Lotus Pose 45 min	45 min
Flexibility	Preparing for Lotus Pose 60 min	60 min
Flexibility	Preparing for Lotus Pose 90 min	90 min
Energy	Awaken Your Strength 90 min	90 min
Weight loss	Intensive Weight Loss 90 min	90 min
Lungs	Yoga When Quitting Smoking 15 min	15 min
Habits	Yoga When Quitting Smoking 25 min	25 min
Lungs	Yoga When Quitting Smoking 45 min	45 min
Lungs	Yoga When Quitting Smoking 60 min	60 min
Lungs	Yoga When Quitting Smoking 90 min	90 min
Lungs	Yoga When Quitting Smoking 10 min	10 min
Depression	Yoga for Anxiety Relief 25 min	25 min
Depression	Yoga for Anxiety Relief 90 min	90 min
Flexibility	Swelling Relief 45 min	45 min
Flexibility	Swelling Relief 60 min	60 min
Flexibility	Swelling Relief 90 min	90 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	Lasting Pleasure 90 min	90 min
Weight loss	Slim Body 10 min	10 min
Weight loss	Slim Body 15 min	15 min
Weight loss	Slim Body 30 min	30 min
Weight loss	Slim Body 60 min	60 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
Weight loss	Yoga for Weight Loss 45 min	45 min
Back	Yoga for Hyperlordosis 45 min	45 min
Back	Yoga for Hyperlordosis 60 min	60 min
Back	Yoga for Hyperlordosis 90 min	90 min
Legs	Yoga for the Knees 90 min	90 min
Habits	Sugar-Free 25 min	25 min
Sports	Yoga for Golfers 10 min	10 min
Sports	Yoga for Golfers 30 min	30 min
Sports	Yoga for Golfers 45 min	45 min
Sports	Yoga for Golfers 90 min	90 min
Energy	Mat Pilates 20 min	20 min
Energy	Mat Pilates 30 min	30 min

Alternating Leg Movement in Four-Limbed Staff Pose occurs 89 times in ready-made courses

Theme	Title	Duration	Day
Health	Strengthen Your Immunity 4 w. Day: 23, 24, 26, 27, 28	4 w.	23, 24, 26, 27, 28
Whole body	Flexible Body 4 w. Day: 17, 26, 28	4 w.	17, 26, 28
Weight loss	Weight Loss 4 w. Day: 7, 8, 9, 10, 11, 15, 25, 26, 27, 28	4 w.	7, 8, 9, 10, 11, 15, 25, 26, 27, 28
Back	Healthy Back 4 w. Day: 5, 8, 11	4 w.	5, 8, 11
Stress relief	Stress Relief 4 w. Day: 4, 5, 10, 17	4 w.	4, 5, 10, 17
Whole body	Front Splits 5 w. Day: 35	5 w.	35
Stress relief	Overcoming Depression 4 w. Day: 3, 4, 5, 9, 10, 11, 14, 15, 16, 17, 19, 21, 26, 27, 28	4 w.	3, 4, 5, 9, 10, 11, 14, 15, 16, 17, 19, 21, 26, 27, 28
Whole body	Healthy Joints 4 w. Day: 19, 20	4 w.	19, 20
Weight loss	Awaken Your Strength 4 w. Day: 19, 22, 27	4 w.	19, 22, 27
Beginners	Yoga for Beginners 3 w. Day: 9, 10, 15, 16, 18, 19, 20	3 w.	9, 10, 15, 16, 18, 19, 20
Back	Regal Posture 4 w. Day: 19, 20, 21, 22, 23, 25, 26, 27, 28	4 w.	19, 20, 21, 22, 23, 25, 26, 27, 28
Weight loss	Toned Abs 4 w. Day: 9, 10, 11, 14, 15, 16, 20, 25, 27, 28	4 w.	9, 10, 11, 14, 15, 16, 20, 25, 27, 28
Energy	Energizing Morning 4 w. Day: 8, 10, 12, 14, 15, 17, 19, 20, 21, 22, 26, 27, 28	4 w.	8, 10, 12, 14, 15, 17, 19, 20, 21, 22, 26, 27, 28
Weight loss	Weight Loss 2 w. Day: 8, 9, 10, 11, 12, 13	2 w.	8, 9, 10, 11, 12, 13
Weight loss	Weight Loss 3 w. Day: 5, 13, 14, 15, 16, 17, 19, 21	3 w.	5, 13, 14, 15, 16, 17, 19, 21
Weight loss	Slim Waist 4 w. Day: 5, 8, 11, 14, 26	4 w.	5, 8, 11, 14, 26
Whole body	Strong Arms 4 w. Day: 3, 10, 11, 14, 16, 17, 20, 21, 26, 27, 28	4 w.	3, 10, 11, 14, 16, 17, 20, 21, 26, 27, 28
Weight loss	Lean Legs 4 w. Day: 23	4 w.	23
Back	Relief from Lower Back Pain 4 w. Day: 10, 15, 17, 21, 23, 28	4 w.	10, 15, 17, 21, 23, 28
Whole body	Strong Arms 2 w. Day: 13	2 w.	13
Weight loss	Toned Abs 2 w. Day: 3, 4, 5, 7, 9, 11	2 w.	3, 4, 5, 7, 9, 11
Weight loss	Slim Waist 2 w. Day: 1, 3, 10	2 w.	1, 3, 10
Back	Relief from Lower Back Pain 2 w. Day: 11	2 w.	11
Energy	Energizing Morning 2 w. Day: 2, 5, 13	2 w.	2, 5, 13
Whole body	Front Splits 2 w. Day: 2	2 w.	2
Back	Regal Posture 2 w. Day: 9, 11	2 w.	9, 11
Back	Healthy Back 2 w. Day: 5	2 w.	5
Whole body	Healthy Joints 2 w. Day: 6	2 w.	6
Energy	Energizing Morning 1 w. Day: 2	1 w.	2
Weight loss	Lean Legs 1 w. Day: 5, 6, 7	1 w.	5, 6, 7
Weight loss	Toned Abs 1 w. Day: 1, 3, 4, 5, 7	1 w.	1, 3, 4, 5, 7
Weight loss	Awaken Your Strength 1 w. Day: 2, 3, 4	1 w.	2, 3, 4
Stress relief	Stress Relief 1 w. Day: 7	1 w.	7
Weight loss	Awaken Your Strength 2 w. Day: 8, 9, 10	2 w.	8, 9, 10
Stress relief	Stress Relief 3 w. Day: 7	3 w.	7
Whole body	Front Splits 3 w. Day: 9	3 w.	9
Whole body	Healthy Joints 3 w. Day: 13	3 w.	13
Weight loss	Awaken Your Strength 3 w. Day: 2, 3, 4, 15, 16, 17	3 w.	2, 3, 4, 15, 16, 17
Back	Regal Posture 3 w. Day: 16, 18	3 w.	16, 18
Weight loss	Toned Abs 3 w. Day: 1, 3, 4, 5, 7, 10, 11, 12, 14, 16, 18	3 w.	1, 3, 4, 5, 7, 10, 11, 12, 14, 16, 18
Energy	Energizing Morning 3 w. Day: 2, 9, 12, 20	3 w.	2, 9, 12, 20
Weight loss	Slim Waist 3 w. Day: 8, 10, 17	3 w.	8, 10, 17
Weight loss	Lean Legs 3 w. Day: 5, 6, 7	3 w.	5, 6, 7
Whole body	Strong Arms 3 w. Day: 20	3 w.	20
Back	Relief from Lower Back Pain 3 w. Day: 18	3 w.	18
Back	Healthy Back 3 w. Day: 12	3 w.	12
Health	Quit Smoking 1 w. Day: 1, 3, 6	1 w.	1, 3, 6
Health	Quit Smoking 2 w. Day: 2, 8, 10, 14	2 w.	2, 8, 10, 14
Health	Quit Smoking 3 w. Day: 8, 9, 12, 18, 19	3 w.	8, 9, 12, 18, 19
Health	Quit Smoking 4 w. Day: 8, 9, 10, 11, 12, 15, 24, 27	4 w.	8, 9, 10, 11, 12, 15, 24, 27
Health	Quit Drinking 2 w. Day: 9	2 w.	9
Health	Quit Drinking 4 w. Day: 20	4 w.	20
Stress relief	Relief from Anxiety 2 w. Day: 3, 6	2 w.	3, 6
Stress relief	Relief from Anxiety 3 w. Day: 7	3 w.	7
Back	Yoga for Scoliosis 1 w. Day: 2	1 w.	2
Back	Yoga for Scoliosis 2 w. Day: 7, 13	2 w.	7, 13
Back	Yoga for Scoliosis 3 w. Day: 6, 8, 15, 20	3 w.	6, 8, 15, 20
Back	Yoga for Scoliosis 4 w. Day: 4, 8, 10, 14, 16, 23, 26, 27	4 w.	4, 8, 10, 14, 16, 23, 26, 27
Men's health	Prolong Sexual Pleasure 12 w. Day: 9, 15, 20, 27, 30, 34, 37, 40, 46, 50, 57, 60, 62, 69, 73, 79, 83	12 w.	9, 15, 20, 27, 30, 34, 37, 40, 46, 50, 57, 60, 62, 69, 73, 79, 83
Whole body	Front Splits 4 w. Day: 4, 16, 18, 24	4 w.	4, 16, 18, 24
Whole body	Middle Splits 4 w. Day: 3, 18	4 w.	3, 18
Whole body	Middle Splits 5 w. Day: 29	5 w.	29
Health	Reduce Puffiness 2 w. Day: 1, 6	2 w.	1, 6
Health	Reduce Puffiness 3 w. Day: 1, 11	3 w.	1, 11
Health	Reduce Puffiness 4 w. Day: 5, 9	4 w.	5, 9
Whole body	Open Your Hips 4 w. Day: 15	4 w.	15
Health	Healthy Heart 1 w. Day: 1, 7	1 w.	1, 7
Health	Healthy Heart 2 w. Day: 3, 7, 8, 9, 13, 14	2 w.	3, 7, 8, 9, 13, 14
Health	Healthy Heart 3 w. Day: 1, 3, 10, 16, 17, 19, 20	3 w.	1, 3, 10, 16, 17, 19, 20
Health	Healthy Heart 4 w. Day: 1, 5, 8, 10, 11, 12, 15, 19, 22, 24, 27	4 w.	1, 5, 8, 10, 11, 12, 15, 19, 22, 24, 27
Whole body	Advanced Yoga 3 w. Day: 5	3 w.	5
Whole body	Advanced Yoga 4 w. Day: 22	4 w.	22
Whole body	Advanced Yoga 5 w. Day: 8, 15, 25, 31	5 w.	8, 15, 25, 31
Women's health	Postpartum Recovery 2 w. Day: 1, 10	2 w.	1, 10
Women's health	Postpartum Recovery 4 w. Day: 19, 22	4 w.	19, 22
Weight loss	Lean Body 3 w. Day: 17, 19, 20	3 w.	17, 19, 20
Weight loss	Lean Body 4 w. Day: 1	4 w.	1
Whole body	Beautiful Bust 2 w. Day: 4	2 w.	4
Health	Healthy Digestion 1 w. Day: 4, 7	1 w.	4, 7
Health	Healthy Digestion 2 w. Day: 12	2 w.	12
Health	Healthy Digestion 3 w. Day: 9, 11, 15, 16, 18	3 w.	9, 11, 15, 16, 18
Health	Healthy Digestion 4 w. Day: 24	4 w.	24
Back	Atlas Stands Tall 2 w. Day: 10, 14	2 w.	10, 14
Back	Atlas Stands Tall 3 w. Day: 10, 14, 19, 20	3 w.	10, 14, 19, 20
Back	Atlas Stands Tall 4 w. Day: 10, 14, 19, 20	4 w.	10, 14, 19, 20
Weight loss	Intensive Weight Loss 1 w. Day: 1, 5	1 w.	1, 5
Weight loss	Intensive Weight Loss 2 w. Day: 1, 5, 12, 14	2 w.	1, 5, 12, 14
Weight loss	Intensive Weight Loss 3 w. Day: 1, 5, 12, 14, 16	3 w.	1, 5, 12, 14, 16
Weight loss	Intensive Weight Loss 4 w. Day: 1, 5, 12, 14, 16, 22, 25	4 w.	1, 5, 12, 14, 16, 22, 25

Details of the exercise

Where can I meet

Lesson search

Challenges

Alternating Leg Movement in Four-Limbed Staff Pose occurs 115 times in ready-made lessons

Lesson	Duration
Strength Routine	15 min
Strength Routine	20 min
Strength Routine	25 min
Strength Routine	30 min
Strength Routine	45 min
Strength Routine	60 min
Strength Routine	90 min
Postnatal Recovery	15 min
Postnatal Recovery	20 min
Postnatal Recovery	25 min
Postnatal Recovery	30 min
Postnatal Recovery	45 min
Postnatal Recovery	60 min
Stress Relief	20 min
Stress Relief	25 min
Stress Relief	30 min
Stress Relief	45 min
Stress Relief	60 min
Stress Relief	90 min
Energizing Morning	15 min
Energizing Morning	20 min
Energizing Morning	25 min
Energizing Morning	30 min
Energizing Morning	45 min
Energizing Morning	60 min
Energizing Morning	90 min
Overcoming Depression	20 min
Overcoming Depression	25 min
Overcoming Depression	30 min
Overcoming Depression	45 min
Overcoming Depression	60 min
Overcoming Depression	90 min
Dynamic Routine	10 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
Yoga Before Running	15 min
Yoga Before Running	20 min
Yoga Before Running	25 min
Yoga Before Running	30 min
Yoga Before Running	45 min
Yoga Before Running	60 min
Yoga Before Running	90 min
Yoga for Snowboarders	90 min
Yoga for Tennis Players	90 min
Yoga for Skiers	30 min
Yoga for Skiers	45 min
Yoga for Skiers	60 min
Yoga for Skiers	90 min
Cardio Yoga	10 min
Cardio Yoga	15 min
Cardio Yoga	20 min
Cardio Yoga	25 min
Cardio Yoga	30 min
Cardio Yoga	45 min
Cardio Yoga	60 min
Cardio Yoga	90 min
Sound Sleep	15 min
Sound Sleep	20 min
Sound Sleep	25 min
Sound Sleep	30 min
Sound Sleep	45 min
Sound Sleep	60 min
Sound Sleep	90 min
Toned Abs	45 min
Toned Abs	60 min
Toned Abs	90 min
Yoga for Easier Breathing	45 min
Yoga for Easier Breathing	60 min
Yoga for Easier Breathing	90 min
Preparing for Lotus Pose	45 min
Preparing for Lotus Pose	60 min
Preparing for Lotus Pose	90 min
Awaken Your Strength	90 min
Intensive Weight Loss	90 min
Yoga When Quitting Smoking	15 min
Yoga When Quitting Smoking	25 min
Yoga When Quitting Smoking	45 min
Yoga When Quitting Smoking	60 min
Yoga When Quitting Smoking	90 min
Yoga When Quitting Smoking	10 min
Yoga for Anxiety Relief	25 min
Yoga for Anxiety Relief	90 min
Swelling Relief	45 min
Swelling Relief	60 min
Swelling Relief	90 min
Yoga for Scoliosis	25 min
Yoga for Scoliosis	45 min
Yoga for Scoliosis	60 min
Yoga for Scoliosis	90 min
Lasting Pleasure	90 min
Slim Body	10 min
Slim Body	15 min
Slim Body	30 min
Slim Body	60 min
Slim Body	90 min
Hormonal Yoga	25 min
Hormonal Yoga	30 min
Hormonal Yoga	45 min
Yoga for Weight Loss	45 min
Yoga for Hyperlordosis	45 min
Yoga for Hyperlordosis	60 min
Yoga for Hyperlordosis	90 min
Yoga for the Knees	90 min
Sugar-Free	25 min
Yoga for Golfers	10 min
Yoga for Golfers	30 min
Yoga for Golfers	45 min
Yoga for Golfers	90 min
Mat Pilates	20 min
Mat Pilates	30 min

Alternating Leg Movement in Four-Limbed Staff Pose occurs 89 times in ready-made courses

Theme	Title	Duration	Day
Health	Strengthen Your Immunity 4 w. Day: 23, 24, 26, 27, 28	4 w.	23, 24, 26, 27, 28
Whole body	Flexible Body 4 w. Day: 17, 26, 28	4 w.	17, 26, 28
Weight loss	Weight Loss 4 w. Day: 7, 8, 9, 10, 11, 15, 25, 26, 27, 28	4 w.	7, 8, 9, 10, 11, 15, 25, 26, 27, 28
Back	Healthy Back 4 w. Day: 5, 8, 11	4 w.	5, 8, 11
Stress relief	Stress Relief 4 w. Day: 4, 5, 10, 17	4 w.	4, 5, 10, 17
Whole body	Front Splits 5 w. Day: 35	5 w.	35
Stress relief	Overcoming Depression 4 w. Day: 3, 4, 5, 9, 10, 11, 14, 15, 16, 17, 19, 21, 26, 27, 28	4 w.	3, 4, 5, 9, 10, 11, 14, 15, 16, 17, 19, 21, 26, 27, 28
Whole body	Healthy Joints 4 w. Day: 19, 20	4 w.	19, 20
Weight loss	Awaken Your Strength 4 w. Day: 19, 22, 27	4 w.	19, 22, 27
Beginners	Yoga for Beginners 3 w. Day: 9, 10, 15, 16, 18, 19, 20	3 w.	9, 10, 15, 16, 18, 19, 20
Back	Regal Posture 4 w. Day: 19, 20, 21, 22, 23, 25, 26, 27, 28	4 w.	19, 20, 21, 22, 23, 25, 26, 27, 28
Weight loss	Toned Abs 4 w. Day: 9, 10, 11, 14, 15, 16, 20, 25, 27, 28	4 w.	9, 10, 11, 14, 15, 16, 20, 25, 27, 28
Energy	Energizing Morning 4 w. Day: 8, 10, 12, 14, 15, 17, 19, 20, 21, 22, 26, 27, 28	4 w.	8, 10, 12, 14, 15, 17, 19, 20, 21, 22, 26, 27, 28
Weight loss	Weight Loss 2 w. Day: 8, 9, 10, 11, 12, 13	2 w.	8, 9, 10, 11, 12, 13
Weight loss	Weight Loss 3 w. Day: 5, 13, 14, 15, 16, 17, 19, 21	3 w.	5, 13, 14, 15, 16, 17, 19, 21
Weight loss	Slim Waist 4 w. Day: 5, 8, 11, 14, 26	4 w.	5, 8, 11, 14, 26
Whole body	Strong Arms 4 w. Day: 3, 10, 11, 14, 16, 17, 20, 21, 26, 27, 28	4 w.	3, 10, 11, 14, 16, 17, 20, 21, 26, 27, 28
Weight loss	Lean Legs 4 w. Day: 23	4 w.	23
Back	Relief from Lower Back Pain 4 w. Day: 10, 15, 17, 21, 23, 28	4 w.	10, 15, 17, 21, 23, 28
Whole body	Strong Arms 2 w. Day: 13	2 w.	13
Weight loss	Toned Abs 2 w. Day: 3, 4, 5, 7, 9, 11	2 w.	3, 4, 5, 7, 9, 11
Weight loss	Slim Waist 2 w. Day: 1, 3, 10	2 w.	1, 3, 10
Back	Relief from Lower Back Pain 2 w. Day: 11	2 w.	11
Energy	Energizing Morning 2 w. Day: 2, 5, 13	2 w.	2, 5, 13
Whole body	Front Splits 2 w. Day: 2	2 w.	2
Back	Regal Posture 2 w. Day: 9, 11	2 w.	9, 11
Back	Healthy Back 2 w. Day: 5	2 w.	5
Whole body	Healthy Joints 2 w. Day: 6	2 w.	6
Energy	Energizing Morning 1 w. Day: 2	1 w.	2
Weight loss	Lean Legs 1 w. Day: 5, 6, 7	1 w.	5, 6, 7
Weight loss	Toned Abs 1 w. Day: 1, 3, 4, 5, 7	1 w.	1, 3, 4, 5, 7
Weight loss	Awaken Your Strength 1 w. Day: 2, 3, 4	1 w.	2, 3, 4
Stress relief	Stress Relief 1 w. Day: 7	1 w.	7
Weight loss	Awaken Your Strength 2 w. Day: 8, 9, 10	2 w.	8, 9, 10
Stress relief	Stress Relief 3 w. Day: 7	3 w.	7
Whole body	Front Splits 3 w. Day: 9	3 w.	9
Whole body	Healthy Joints 3 w. Day: 13	3 w.	13
Weight loss	Awaken Your Strength 3 w. Day: 2, 3, 4, 15, 16, 17	3 w.	2, 3, 4, 15, 16, 17
Back	Regal Posture 3 w. Day: 16, 18	3 w.	16, 18
Weight loss	Toned Abs 3 w. Day: 1, 3, 4, 5, 7, 10, 11, 12, 14, 16, 18	3 w.	1, 3, 4, 5, 7, 10, 11, 12, 14, 16, 18
Energy	Energizing Morning 3 w. Day: 2, 9, 12, 20	3 w.	2, 9, 12, 20
Weight loss	Slim Waist 3 w. Day: 8, 10, 17	3 w.	8, 10, 17
Weight loss	Lean Legs 3 w. Day: 5, 6, 7	3 w.	5, 6, 7
Whole body	Strong Arms 3 w. Day: 20	3 w.	20
Back	Relief from Lower Back Pain 3 w. Day: 18	3 w.	18
Back	Healthy Back 3 w. Day: 12	3 w.	12
Health	Quit Smoking 1 w. Day: 1, 3, 6	1 w.	1, 3, 6
Health	Quit Smoking 2 w. Day: 2, 8, 10, 14	2 w.	2, 8, 10, 14
Health	Quit Smoking 3 w. Day: 8, 9, 12, 18, 19	3 w.	8, 9, 12, 18, 19
Health	Quit Smoking 4 w. Day: 8, 9, 10, 11, 12, 15, 24, 27	4 w.	8, 9, 10, 11, 12, 15, 24, 27
Health	Quit Drinking 2 w. Day: 9	2 w.	9
Health	Quit Drinking 4 w. Day: 20	4 w.	20
Stress relief	Relief from Anxiety 2 w. Day: 3, 6	2 w.	3, 6
Stress relief	Relief from Anxiety 3 w. Day: 7	3 w.	7
Back	Yoga for Scoliosis 1 w. Day: 2	1 w.	2
Back	Yoga for Scoliosis 2 w. Day: 7, 13	2 w.	7, 13
Back	Yoga for Scoliosis 3 w. Day: 6, 8, 15, 20	3 w.	6, 8, 15, 20
Back	Yoga for Scoliosis 4 w. Day: 4, 8, 10, 14, 16, 23, 26, 27	4 w.	4, 8, 10, 14, 16, 23, 26, 27
Men's health	Prolong Sexual Pleasure 12 w. Day: 9, 15, 20, 27, 30, 34, 37, 40, 46, 50, 57, 60, 62, 69, 73, 79, 83	12 w.	9, 15, 20, 27, 30, 34, 37, 40, 46, 50, 57, 60, 62, 69, 73, 79, 83
Whole body	Front Splits 4 w. Day: 4, 16, 18, 24	4 w.	4, 16, 18, 24
Whole body	Middle Splits 4 w. Day: 3, 18	4 w.	3, 18
Whole body	Middle Splits 5 w. Day: 29	5 w.	29
Health	Reduce Puffiness 2 w. Day: 1, 6	2 w.	1, 6
Health	Reduce Puffiness 3 w. Day: 1, 11	3 w.	1, 11
Health	Reduce Puffiness 4 w. Day: 5, 9	4 w.	5, 9
Whole body	Open Your Hips 4 w. Day: 15	4 w.	15
Health	Healthy Heart 1 w. Day: 1, 7	1 w.	1, 7
Health	Healthy Heart 2 w. Day: 3, 7, 8, 9, 13, 14	2 w.	3, 7, 8, 9, 13, 14
Health	Healthy Heart 3 w. Day: 1, 3, 10, 16, 17, 19, 20	3 w.	1, 3, 10, 16, 17, 19, 20
Health	Healthy Heart 4 w. Day: 1, 5, 8, 10, 11, 12, 15, 19, 22, 24, 27	4 w.	1, 5, 8, 10, 11, 12, 15, 19, 22, 24, 27
Whole body	Advanced Yoga 3 w. Day: 5	3 w.	5
Whole body	Advanced Yoga 4 w. Day: 22	4 w.	22
Whole body	Advanced Yoga 5 w. Day: 8, 15, 25, 31	5 w.	8, 15, 25, 31
Women's health	Postpartum Recovery 2 w. Day: 1, 10	2 w.	1, 10
Women's health	Postpartum Recovery 4 w. Day: 19, 22	4 w.	19, 22
Weight loss	Lean Body 3 w. Day: 17, 19, 20	3 w.	17, 19, 20
Weight loss	Lean Body 4 w. Day: 1	4 w.	1
Whole body	Beautiful Bust 2 w. Day: 4	2 w.	4
Health	Healthy Digestion 1 w. Day: 4, 7	1 w.	4, 7
Health	Healthy Digestion 2 w. Day: 12	2 w.	12
Health	Healthy Digestion 3 w. Day: 9, 11, 15, 16, 18	3 w.	9, 11, 15, 16, 18
Health	Healthy Digestion 4 w. Day: 24	4 w.	24
Back	Atlas Stands Tall 2 w. Day: 10, 14	2 w.	10, 14
Back	Atlas Stands Tall 3 w. Day: 10, 14, 19, 20	3 w.	10, 14, 19, 20
Back	Atlas Stands Tall 4 w. Day: 10, 14, 19, 20	4 w.	10, 14, 19, 20
Weight loss	Intensive Weight Loss 1 w. Day: 1, 5	1 w.	1, 5
Weight loss	Intensive Weight Loss 2 w. Day: 1, 5, 12, 14	2 w.	1, 5, 12, 14
Weight loss	Intensive Weight Loss 3 w. Day: 1, 5, 12, 14, 16	3 w.	1, 5, 12, 14, 16
Weight loss	Intensive Weight Loss 4 w. Day: 1, 5, 12, 14, 16, 22, 25	4 w.	1, 5, 12, 14, 16, 22, 25

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Alternating Leg Movement in Four-Limbed Staff Pose Phalaka-kriyya

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Alternating Leg Movement in Four-Limbed Staff Pose Phalaka-kriyya

don't give up!

Favorable effect

Contraindications

Technique of execution

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

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Details of the exercise

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Alternating Leg Movement in Four-Limbed Staff Pose | Unagrande

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