Dynamic Awakening Janarpam kriya

5 min
165 score
25 kcal
Dynamic Awakening
hourglass-icon 5 min
Practice with video · 5 min
asana miniature
05:00
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 4 minutes

Favorable effect

  • Strengthens the knees
  • Stretches the spine
  • Increases mobility of the shoulder joints
  • Relaxes the lower back
  • Improves mobility of the hip joints
  • Relaxes the neck muscles
  • Strengthens the ankle joints
  • Improves mobility of the ankle joints

Contraindications

None

Technique of execution

On the inhale, raise your heels up. Lift your arms up sideways over your head. Join your palms together. On the exhale, simultaneously bring your heels down to the floor and your arms down to your sides. Repeat this exercise 8-10 times without stopping. Focus on your breath. Stand up straight. Keep your feet together. Bend your legs slightly. Bend down and touch the floor with your fingers. Then on the inhale, straighten your legs, and lift your straightened hands up over your head. Repeat this exercise 7-8 times without stopping. Focus on your breath. Then bring your arms down to your sides. Stand up straight. Breathe evenly. Rest your hands on your waist. Stretch your left leg out in front of you. Begin to rotate your left foot counter-clockwise. Repeat this exercise 5-7 times without stopping. Then begin to rotate your left foot clockwise. Repeat this exercise 5-7 times without stopping. Place your left foot on the floor. Do this one more time on the other leg. Stretch your right leg out in front of you. Begin to rotate your right foot counter-clockwise. Repeat this exercise 5-7 times without stopping. Then begin to rotate your right foot clockwise. Repeat this exercise 5-7 times without stopping. Place your right foot on the floor. Bring your arms down to your sides. Bend your legs slightly. Place your hands on your knees. Begin to rotate your knees counter-clockwise. Repeat this exercise 5-7 times without stopping. Now do this exercise in the other direction. Stand up straight. Keep your feet together. Breathe evenly. Stand with your feet wide apart. Point your toes outwards. Do a slight squat. Place your hands on your thighs. Rock back and forth, from one foot onto the other. Repeat this exercise 25-30 times without stopping. Focus on your breath. Then bring your feet together. Stand up straight. Place your feet wide apart. Point your toes outwards. Squat down slightly. Begin to rotate your arms and torso counter-clockwise. Then bring your feet shoulder-width apart. Keep your feet parallel to each other. Place your hands on your waist. Rotate your pelvis clockwise. Repeat this exercise 7-10 times without stopping. Now do this exercise in the other direction. Bring your arms down to your sides. Bring your feet together. Stand up straight. Lift your right hand, and move it forward, then up, then back. Begin rotating it, warming up the shoulder. Do this exercise 3-5 times without stopping. Then do this one more time with your left arm. Now rotate both arms. Repeat this exercise 10-12 times without stopping. Then bring your arms down to your sides. Stand up straight. Keep your feet together. Slowly and gently roll your head clockwise. Repeat this exercise 5-7 times without stopping. Now do this movement in the other direction. Roll your head counter-clockwise. Repeat this exercise 5-7 times without stopping. Stand up straight. The warm-up is over.

Upload date:2024-06-06T12:54:02+03:00

Where can I meet

Lesson search
Challenges

Dynamic Awakening occurs 1 time in 1 lesson

Theme Title Time
Blood Pressure 60 min

Dynamic Awakening occurs 2 times in 2 challenges

Theme Title Duration Day
Cardio 3 w. 10
Cardio 4 w. 18

Details of the exercise

Category
Warm-Up
Duration
5 minutes
Energy consumption
25 kcal

Reward

Flexibility
30
Stamina
20
Focus
25
Strength
40
Mobility
30
Balance
20

Popularity 405 out of 442

Rarely used
in ready-made lessons
1 lesson
Rarely used
in ready-made courses
2 challenge

Where can I meet

Lesson search
Challenges

Dynamic Awakening occurs 1 time in 1 lesson

Theme Title Time
Blood Pressure 60 min

Dynamic Awakening occurs 2 times in 2 challenges

Theme Title Duration Day
Cardio 3 w. 10
Cardio 4 w. 18
Урок 129 ( Dynamic Awakening )

1 / 1 асан
asana
05:00
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