Alternating Standing Leg Lift Uttanaykapada sanchalana kriya

1 min
51 score
10 kcal
Alternating Standing Leg Lift
hourglass-icon 1 min
asana miniature
01:26
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

don't give up!

You've completed your lesson in 5 минут. To have your lesson counted and added to your statistics, you should practice for at least a minute

Favorable effect

  • Develops balance and coordination
  • Strengthens the hip muscles
  • Strengthens the gluteus maximus
  • Develops flexibility in the back surface of the legs

Contraindications

Pregnancy
Low blood pressure

Technique of execution

On the exhale slowly bend over. Try to place your hands on the floor. Straighten and lift your right leg up. Then bring your right foot down to the floor. Find the rhythm of movement that is comfortable for you. Stretch as far as is comfortable. Breathe evenly. Then stop this movement. Repeat on the other side. Straighten and lift your left leg up. Then bring your left foot down to the floor. Continue this motion. Then stop this movement. Bring your feet together. Then on the inhale slowly lift your torso back up.

Upload date:2024-03-28T13:16:58+03:00

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

1
If you struggle to put your hands on the floor, place them on the blocks or stacks of blocks.
2
Lift your legs up as far as they go, avoiding pain.

Where can I meet

Lesson search
Challenges

Alternating Standing Leg Lift occurs 101 time in 101 lesson

Theme Title Time
Strength
Power Body 20 min
20 min
Strength
Power Body 25 min
25 min
Strength
Power Body 30 min
30 min
Strength
Power Body 45 min
45 min
Strength
Power Body 60 min
60 min
Strength
Power Body 90 min
90 min
Legs
Slender Legs 15 min
15 min
Legs
Slender Legs 20 min
20 min
Legs
Slender Legs 25 min
25 min
Legs
Slender Legs 30 min
30 min
Legs
Slender Legs 45 min
45 min
Legs
Slender Legs 60 min
60 min
Legs
Slender Legs 90 min
90 min
Joints 60 min
Joints 90 min
Glutes
Tight Butt 10 min
10 min
Glutes
Tight Butt 15 min
15 min
Glutes
Tight Butt 20 min
20 min
Glutes
Tight Butt 25 min
25 min
Glutes
Tight Butt 30 min
30 min
Glutes
Tight Butt 45 min
45 min
Glutes
Tight Butt 60 min
60 min
Glutes
Tight Butt 90 min
90 min
Pregnancy
Post Delivery 45 min
45 min
Pregnancy
Post Delivery 60 min
60 min
Menstruation
Female Period 10 min
10 min
Menstruation
Female Period 15 min
15 min
Menstruation
Female Period 20 min
20 min
Menstruation
Female Period 25 min
25 min
Menstruation
Female Period 30 min
30 min
Menstruation
Female Period 45 min
45 min
Menstruation
Female Period 60 min
60 min
Menstruation
Female Period 90 min
90 min
Energy 10 min
Energy 15 min
Energy 20 min
Energy 25 min
Energy 30 min
Energy 45 min
Energy 60 min
Energy 90 min
Energy
Cheer U Up 10 min
10 min
Energy
Cheer U Up 15 min
15 min
Energy
Cheer U Up 20 min
20 min
Energy
Cheer U Up 25 min
25 min
Energy
Cheer U Up 30 min
30 min
Energy
Cheer U Up 45 min
45 min
Energy
Cheer U Up 60 min
60 min
Energy
Cheer U Up 90 min
90 min
Energy 25 min
Energy 30 min
Energy 45 min
Energy 60 min
Energy 90 min
Energy
Get Dynamic 25 min
25 min
Energy
Get Dynamic 30 min
30 min
Energy
Get Dynamic 45 min
45 min
Energy
Get Dynamic 60 min
60 min
Energy
Get Dynamic 90 min
90 min
Sex 90 min
Sports 60 min
Sports 45 min
Sports 90 min
Sports 10 min
Sports 15 min
Sports 20 min
Sports 25 min
Sports 30 min
Sports 45 min
Sports 60 min
Sports 90 min
Cardio
Cardio 20 min
20 min
Cardio
Cardio 25 min
25 min
Cardio
Cardio 30 min
30 min
Cardio
Cardio 45 min
45 min
Cardio
Cardio 60 min
60 min
Cardio
Cardio 90 min
90 min
Relax
Moon Yoga 45 min
45 min
Relax
Moon Yoga 60 min
60 min
Relax
Moon Yoga 90 min
90 min
Energy 20 min
Energy 25 min
Energy 30 min
Energy 45 min
Energy 60 min
Energy 90 min
Traveling
Postflight 45 min
45 min
Traveling
Postflight 60 min
60 min
Traveling
Postflight 90 min
90 min
Liver
Quit Drinking 90 min
90 min
Depression 60 min
Kidneys 15 min
Kidneys 90 min
Sex 10 min
Sex 20 min
Sex 30 min
Weight Loss
Fit Body 45 min
45 min
Weight Loss
Fit Body 60 min
60 min
Weight Loss
Fit Body 90 min
90 min
Energy 60 min
Energy 90 min

Alternating Standing Leg Lift occurs 43 times in 44 challenges

Theme Title Duration Day
Legs
Slender Legs in 28 Days 4 w.
Day: 8, 11, 16, 17
4 w. 8, 11, 16, 17
Glutes
Tight Butt Challenge in 28 Days 4 w.
Day: 15, 17, 18, 26, 28
4 w. 15, 17, 18, 26, 28
Lower back 4 w. 27, 28
Energy 2 w. 2
Split
Front split in 14 Days 2 w.
Day: 1, 2, 3, 4, 9
2 w. 1, 2, 3, 4, 9
Joints 2 w. 10
Split
Front split in 7 Days 1 w.
Day: 3
1 w. 3
Legs
Slender Legs in 7 Days 1 w.
Day: 5, 6
1 w. 5, 6
Glutes
Tight Butt in 7 Days 1 w.
Day: 1, 3, 4, 5, 6, 7
1 w. 1, 3, 4, 5, 6, 7
Energy
Energy Wake Up in 7 Days 1 w.
Day: 5, 6
1 w. 5, 6
Back 1 w. 7
Energy
Energy Wake Up in 14 Days 2 w.
Day: 5, 10, 11
2 w. 5, 10, 11
Glutes
Tight Butt Challenge in 14 days 2 w.
Day: 1, 2, 3, 4, 13, 14
2 w. 1, 2, 3, 4, 13, 14
Legs
Slender Legs in 14 Days 2 w.
Day: 2, 7, 8
2 w. 2, 7, 8
Immunity
Boost Your Immune in 14 Days 2 w.
Day: 5, 9, 13
2 w. 5, 9, 13
Immunity
Boost Your Immune in 21 Days 3 w.
Day: 12, 16, 20
3 w. 12, 16, 20
Split
Front split in 21 Days 3 w.
Day: 3, 8, 9, 10, 11, 16
3 w. 3, 8, 9, 10, 11, 16
Joints 3 w. 17
Energy
Energy Wake Up in 7 Days 3 w.
Day: 5, 6, 12, 17, 18
3 w. 5, 6, 12, 17, 18
Energy 3 w. 9
Glutes
Tight Butt in 21 Days 3 w.
Day: 1, 3, 4, 5, 6, 7, 8, 9, 10, 11, 20, 21
3 w. 1, 3, 4, 5, 6, 7, 8, 9, 10, 11, 20, 21
Legs
Slender Legs in 21 Days 3 w.
Day: 5, 6, 9, 14, 15
3 w. 5, 6, 9, 14, 15
Back 3 w. 7
Habits 2 w. 2
Habits
Quit Smoking in 21 Days 3 w.
Day: 9, 12, 13, 20
3 w. 9, 12, 13, 20
Habits
Quit Smoking in 28 Days 4 w.
Day: 8, 13, 23
4 w. 8, 13, 23
Habits
Stop Drinking in 21 Days 3 w.
Day: 14, 17
3 w. 14, 17
Habits 4 w. 24
Stress 4 w. 6, 20
Back 2 w. 1
Back 3 w. 9, 17
Back
Yoga for Scoliosis in 28 Days 4 w.
Day: 3, 10, 14, 15, 24
4 w. 3, 10, 14, 15, 24
Sex
The prolongation of sexual pleasure for 3 months 12 w.
Day: 2, 4, 5, 9, 12, 27, 29, 39, 59, 61, 62, 65, 68
12 w. 2, 4, 5, 9, 12, 27, 29, 39, 59, 61, 62, 65, 68
Split
Front split in 28 Days 4 w.
Day: 11, 24
4 w. 11, 24
Weight Loss
Edema Reduction in 7 Days 1 w.
Day: 1, 7
1 w. 1, 7
Weight Loss 2 w. 3
Weight Loss 3 w. 16
Weight Loss 4 w. 20
Joints
Hip Opening in 28 Days 4 w.
Day: 25
4 w. 25
Cardio
Healthy Heart in 7 Days 1 w.
Day: 3, 4
1 w. 3, 4
Cardio
Healthy Heart in 14 Days 2 w.
Day: 1, 4, 6, 11
2 w. 1, 4, 6, 11
Cardio
Healthy Heart in 21 Days 3 w.
Day: 1, 4, 8, 9, 15, 17, 20
3 w. 1, 4, 8, 9, 15, 17, 20
Cardio
Healthy Heart in 28 Days 4 w.
Day: 1, 12, 15, 25, 27
4 w. 1, 12, 15, 25, 27

Details of the exercise

Category
Standing
Duration
1 minute
Energy consumption
10 kcal

Reward

Flexibility
8
Stamina
8
Focus
8
Strength
8
Mobility
10
Balance
9

Popularity 77 out of 444

Often used
in ready-made lessons
101 lesson
Rarely used
in ready-made courses
44 challenge

Where can I meet

Lesson search
Challenges

Alternating Standing Leg Lift occurs 101 time in 101 lesson

Theme Title Time
Strength
Power Body 20 min
20 min
Strength
Power Body 25 min
25 min
Strength
Power Body 30 min
30 min
Strength
Power Body 45 min
45 min
Strength
Power Body 60 min
60 min
Strength
Power Body 90 min
90 min
Legs
Slender Legs 15 min
15 min
Legs
Slender Legs 20 min
20 min
Legs
Slender Legs 25 min
25 min
Legs
Slender Legs 30 min
30 min
Legs
Slender Legs 45 min
45 min
Legs
Slender Legs 60 min
60 min
Legs
Slender Legs 90 min
90 min
Joints 60 min
Joints 90 min
Glutes
Tight Butt 10 min
10 min
Glutes
Tight Butt 15 min
15 min
Glutes
Tight Butt 20 min
20 min
Glutes
Tight Butt 25 min
25 min
Glutes
Tight Butt 30 min
30 min
Glutes
Tight Butt 45 min
45 min
Glutes
Tight Butt 60 min
60 min
Glutes
Tight Butt 90 min
90 min
Pregnancy
Post Delivery 45 min
45 min
Pregnancy
Post Delivery 60 min
60 min
Menstruation
Female Period 10 min
10 min
Menstruation
Female Period 15 min
15 min
Menstruation
Female Period 20 min
20 min
Menstruation
Female Period 25 min
25 min
Menstruation
Female Period 30 min
30 min
Menstruation
Female Period 45 min
45 min
Menstruation
Female Period 60 min
60 min
Menstruation
Female Period 90 min
90 min
Energy 10 min
Energy 15 min
Energy 20 min
Energy 25 min
Energy 30 min
Energy 45 min
Energy 60 min
Energy 90 min
Energy
Cheer U Up 10 min
10 min
Energy
Cheer U Up 15 min
15 min
Energy
Cheer U Up 20 min
20 min
Energy
Cheer U Up 25 min
25 min
Energy
Cheer U Up 30 min
30 min
Energy
Cheer U Up 45 min
45 min
Energy
Cheer U Up 60 min
60 min
Energy
Cheer U Up 90 min
90 min
Energy 25 min
Energy 30 min
Energy 45 min
Energy 60 min
Energy 90 min
Energy
Get Dynamic 25 min
25 min
Energy
Get Dynamic 30 min
30 min
Energy
Get Dynamic 45 min
45 min
Energy
Get Dynamic 60 min
60 min
Energy
Get Dynamic 90 min
90 min
Sex 90 min
Sports 60 min
Sports 45 min
Sports 90 min
Sports 10 min
Sports 15 min
Sports 20 min
Sports 25 min
Sports 30 min
Sports 45 min
Sports 60 min
Sports 90 min
Cardio
Cardio 20 min
20 min
Cardio
Cardio 25 min
25 min
Cardio
Cardio 30 min
30 min
Cardio
Cardio 45 min
45 min
Cardio
Cardio 60 min
60 min
Cardio
Cardio 90 min
90 min
Relax
Moon Yoga 45 min
45 min
Relax
Moon Yoga 60 min
60 min
Relax
Moon Yoga 90 min
90 min
Energy 20 min
Energy 25 min
Energy 30 min
Energy 45 min
Energy 60 min
Energy 90 min
Traveling
Postflight 45 min
45 min
Traveling
Postflight 60 min
60 min
Traveling
Postflight 90 min
90 min
Liver
Quit Drinking 90 min
90 min
Depression 60 min
Kidneys 15 min
Kidneys 90 min
Sex 10 min
Sex 20 min
Sex 30 min
Weight Loss
Fit Body 45 min
45 min
Weight Loss
Fit Body 60 min
60 min
Weight Loss
Fit Body 90 min
90 min
Energy 60 min
Energy 90 min

Alternating Standing Leg Lift occurs 43 times in 44 challenges

Theme Title Duration Day
Legs
Slender Legs in 28 Days 4 w.
Day: 8, 11, 16, 17
4 w. 8, 11, 16, 17
Glutes
Tight Butt Challenge in 28 Days 4 w.
Day: 15, 17, 18, 26, 28
4 w. 15, 17, 18, 26, 28
Lower back 4 w. 27, 28
Energy 2 w. 2
Split
Front split in 14 Days 2 w.
Day: 1, 2, 3, 4, 9
2 w. 1, 2, 3, 4, 9
Joints 2 w. 10
Split
Front split in 7 Days 1 w.
Day: 3
1 w. 3
Legs
Slender Legs in 7 Days 1 w.
Day: 5, 6
1 w. 5, 6
Glutes
Tight Butt in 7 Days 1 w.
Day: 1, 3, 4, 5, 6, 7
1 w. 1, 3, 4, 5, 6, 7
Energy
Energy Wake Up in 7 Days 1 w.
Day: 5, 6
1 w. 5, 6
Back 1 w. 7
Energy
Energy Wake Up in 14 Days 2 w.
Day: 5, 10, 11
2 w. 5, 10, 11
Glutes
Tight Butt Challenge in 14 days 2 w.
Day: 1, 2, 3, 4, 13, 14
2 w. 1, 2, 3, 4, 13, 14
Legs
Slender Legs in 14 Days 2 w.
Day: 2, 7, 8
2 w. 2, 7, 8
Immunity
Boost Your Immune in 14 Days 2 w.
Day: 5, 9, 13
2 w. 5, 9, 13
Immunity
Boost Your Immune in 21 Days 3 w.
Day: 12, 16, 20
3 w. 12, 16, 20
Split
Front split in 21 Days 3 w.
Day: 3, 8, 9, 10, 11, 16
3 w. 3, 8, 9, 10, 11, 16
Joints 3 w. 17
Energy
Energy Wake Up in 7 Days 3 w.
Day: 5, 6, 12, 17, 18
3 w. 5, 6, 12, 17, 18
Energy 3 w. 9
Glutes
Tight Butt in 21 Days 3 w.
Day: 1, 3, 4, 5, 6, 7, 8, 9, 10, 11, 20, 21
3 w. 1, 3, 4, 5, 6, 7, 8, 9, 10, 11, 20, 21
Legs
Slender Legs in 21 Days 3 w.
Day: 5, 6, 9, 14, 15
3 w. 5, 6, 9, 14, 15
Back 3 w. 7
Habits 2 w. 2
Habits
Quit Smoking in 21 Days 3 w.
Day: 9, 12, 13, 20
3 w. 9, 12, 13, 20
Habits
Quit Smoking in 28 Days 4 w.
Day: 8, 13, 23
4 w. 8, 13, 23
Habits
Stop Drinking in 21 Days 3 w.
Day: 14, 17
3 w. 14, 17
Habits 4 w. 24
Stress 4 w. 6, 20
Back 2 w. 1
Back 3 w. 9, 17
Back
Yoga for Scoliosis in 28 Days 4 w.
Day: 3, 10, 14, 15, 24
4 w. 3, 10, 14, 15, 24
Sex
The prolongation of sexual pleasure for 3 months 12 w.
Day: 2, 4, 5, 9, 12, 27, 29, 39, 59, 61, 62, 65, 68
12 w. 2, 4, 5, 9, 12, 27, 29, 39, 59, 61, 62, 65, 68
Split
Front split in 28 Days 4 w.
Day: 11, 24
4 w. 11, 24
Weight Loss
Edema Reduction in 7 Days 1 w.
Day: 1, 7
1 w. 1, 7
Weight Loss 2 w. 3
Weight Loss 3 w. 16
Weight Loss 4 w. 20
Joints
Hip Opening in 28 Days 4 w.
Day: 25
4 w. 25
Cardio
Healthy Heart in 7 Days 1 w.
Day: 3, 4
1 w. 3, 4
Cardio
Healthy Heart in 14 Days 2 w.
Day: 1, 4, 6, 11
2 w. 1, 4, 6, 11
Cardio
Healthy Heart in 21 Days 3 w.
Day: 1, 4, 8, 9, 15, 17, 20
3 w. 1, 4, 8, 9, 15, 17, 20
Cardio
Healthy Heart in 28 Days 4 w.
Day: 1, 12, 15, 25, 27
4 w. 1, 12, 15, 25, 27
Урок 482 ( Alternating Standing Leg Lift )

1 / 1 асан
asana
01:26
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