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Dynamic Cross-Legged Seated Forward Bend Vistrita siddha kriya

1 min
32 score
4 kcal
Seated Poses
Dynamic
Dynamic Cross-Legged Seated Forward Bend
hourglass-icon 1 min
asana miniature
01:09
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

  • Improves mobility of the hand joints
  • Strengthens the back muscles
  • Improves spinal mobility
  • Strengthens the hip muscles
  • Improves mobility of the leg joints

Contraindications

Pregnancy
Knee injuries
Lower back injuries

Technique of execution

Spread your hands apart to the sides, then bring them together behind your back. Link your fingers. Straighten and raise your arms behind your back, then bend your torso and head, first forward then down. Continue this motion of bending and straightening your back. Breathe evenly. Then straighten your back. Rest your hands on your knees, with your palms facing up. Join your thumbs and index fingers.

Upload date:2025-09-22T10:12:22+00:00

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

1
If you are unable to sit in Half-Lotus Pose, switch to simple crossed-legged sitting or Diamond Pose.
2
If you are unable to link your fingers behind your back without strain, try using a strap.

Where can I meet

Lesson search
Challenges

Dynamic Cross-Legged Seated Forward Bend occurs 16 times in ready-made lessons

Theme Title Time
Strength
Strong Arms 45 min
45 min
Strength
Strong Arms 60 min
60 min
Strength
Strong Arms 90 min
90 min
Relax
Night Yoga 90 min
90 min
Energy
Get Dynamic 45 min
45 min
Energy
Get Dynamic 60 min
60 min
Energy
Get Dynamic 90 min
90 min
Liver
Healthy Liver 45 min
45 min
Liver
Healthy Liver 60 min
60 min
Liver
Healthy Liver 90 min
90 min
Head
Headache Relief 90 min
90 min
Flexibility
Stretching 90 min
90 min
Sex
Prolongation of pleasure 45 min
45 min
Joints
Graceful Wrists and Hands 90 min
90 min
Relax
Yoga on the Back 60 min
60 min
Back
Yoga for Shoulders and Shoulder Blades 90 min
90 min

Dynamic Cross-Legged Seated Forward Bend occurs 63 times in ready-made courses

Theme Title Duration Day
Immunity
Boost Your Immune in 28 Days 4 w.
Day: 23, 24
4 w. 23, 24
Flexibility
Flexible Body in 28 Days 4 w.
Day: 17
4 w. 17
Back
Healthy Spine in 28 Days 4 w.
Day: 5, 11
4 w. 5, 11
Split
Front split in 35 Days 5 w.
Day: 10
5 w. 10
Energy
Cheerful Morning in 28 Days 4 w.
Day: 18, 19, 20, 21, 22, 23, 24, 25, 27
4 w. 18, 19, 20, 21, 22, 23, 24, 25, 27
Self-Esteem
Self-Esteem Boost in 28 Days 4 w.
Day: 24
4 w. 24
Arms
Strong Arms in 28 Days 4 w.
Day: 1, 4, 5, 6, 10
4 w. 1, 4, 5, 6, 10
Lower back
Lower Back Pain Relief Challenge in 28 days 4 w.
Day: 18
4 w. 18
Meditation
Meditation for Beginners in 7 Days 1 w.
Day: 3, 5
1 w. 3, 5
Arms
Strong Arms in 14 Days 2 w.
Day: 5
2 w. 5
Depression
Overcoming Depression in 14 Days 2 w.
Day: 2, 3, 6, 8, 9, 10
2 w. 2, 3, 6, 8, 9, 10
Sleep
Healthy Sleep in 14 Days 2 w.
Day: 3, 4
2 w. 3, 4
Stress
Anti-Stress in 14 Days 2 w.
Day: 1, 2, 3, 4, 5, 6, 7, 11, 13
2 w. 1, 2, 3, 4, 5, 6, 7, 11, 13
Energy
Cheerful Morning in 14 Days 2 w.
Day: 4
2 w. 4
Joints
Healthy Joints in 14 Days 2 w.
Day: 1, 2, 13
2 w. 1, 2, 13
Relax
Relaxation in 7 Days 1 w.
Day: 3, 4
1 w. 3, 4
Lower back
Lower Back Pain Relief Challenge in 7 days 1 w.
Day: 5
1 w. 5
Sleep
Healthy Sleep in 7 Days 1 w.
Day: 4, 5
1 w. 4, 5
Joints
Healthy Joints in 7 Days 1 w.
Day: 7
1 w. 7
Energy
Energy Wake Up in 14 Days 2 w.
Day: 2, 6
2 w. 2, 6
Flexibility
Bend Over and Reach the Floor in 14 Days 2 w.
Day: 11, 12
2 w. 11, 12
Relax
Relaxation in 14 Days 2 w.
Day: 2, 3, 7
2 w. 2, 3, 7
Stress
Anti-Stress in 21 Days 3 w.
Day: 8, 9, 10, 11, 12, 13, 14, 18, 20
3 w. 8, 9, 10, 11, 12, 13, 14, 18, 20
Depression
Overcoming Depression in 21 Days 3 w.
Day: 9, 10, 13, 15, 16, 17
3 w. 9, 10, 13, 15, 16, 17
Joints
Healthy Joints in 21 Days 3 w.
Day: 7, 8, 9, 20
3 w. 7, 8, 9, 20
Energy
Energy Wake Up in 7 Days 3 w.
Day: 9, 13
3 w. 9, 13
Sleep
Healthy Sleep in 21 Days 3 w.
Day: 4, 5, 10, 11
3 w. 4, 5, 10, 11
Flexibility
Bend Over and Reach the Floor in 21 Days 3 w.
Day: 19
3 w. 19
Energy
Cheerful Morning in 21 Days 3 w.
Day: 11
3 w. 11
Meditation
Meditation for Beginners in 21 Days 3 w.
Day: 3, 5
3 w. 3, 5
Arms
Strong Arms in 21 Days 3 w.
Day: 12
3 w. 12
Lower back
Lower Back Pain Relief in 21 days 3 w.
Day: 5
3 w. 5
Relax
Relaxation in 21 Days 3 w.
Day: 3, 4, 9, 10, 14
3 w. 3, 4, 9, 10, 14
Habits
Quit Smoking in 14 Days 2 w.
Day: 3, 7
2 w. 3, 7
Habits
Quit Smoking in 21 Days 3 w.
Day: 7, 14, 21
3 w. 7, 14, 21
Habits
Quit Smoking in 28 Days 4 w.
Day: 7, 14, 21, 28
4 w. 7, 14, 21, 28
Habits
Stop Drinking in 28 Days 4 w.
Day: 7, 14, 21, 28
4 w. 7, 14, 21, 28
Stress
Release from anxiety in 7 days 1 w.
Day: 6
1 w. 6
Stress
Release from anxiety in 14 days 2 w.
Day: 3
2 w. 3
Stress
Release from anxiety in 21 days 3 w.
Day: 18
3 w. 18
Stress
Release from anxiety in 28 days 4 w.
Day: 2, 7, 14, 21, 28
4 w. 2, 7, 14, 21, 28
Sex
The prolongation of sexual pleasure for 3 months 12 w.
Day: 7, 14, 21, 28, 49, 61
12 w. 7, 14, 21, 28, 49, 61
Split
Side split in 28 days 4 w.
Day: 19
4 w. 19
Split
Side split in 35 days 5 w.
Day: 21, 28
5 w. 21, 28
Weight Loss
Edema Reduction in 14 Days 2 w.
Day: 7, 14
2 w. 7, 14
Weight Loss
Edema Reduction in 21 Days 3 w.
Day: 21
3 w. 21
Weight Loss
Edema Reduction in 28 Days 4 w.
Day: 7, 14, 21, 28
4 w. 7, 14, 21, 28
Joints
Hip Opening in 14 Days 2 w.
Day: 4
2 w. 4
Joints
Hip Opening in 21 Days 3 w.
Day: 13
3 w. 13
Joints
Hip Opening in 28 Days 4 w.
Day: 7
4 w. 7
Harmony
Inner Harmony in 28 Days 4 w.
Day: 7
4 w. 7
Cardio
Healthy Heart in 14 Days 2 w.
Day: 12
2 w. 12
Cardio
Healthy Heart in 21 Days 3 w.
Day: 14, 21
3 w. 14, 21
Cardio
Healthy Heart in 28 Days 4 w.
Day: 7, 14, 21, 28
4 w. 7, 14, 21, 28
Advanced
Yoga for Advanced in 28 days 4 w.
Day: 7, 14, 28
4 w. 7, 14, 28
Advanced
Yoga for Advanced in 35 days 5 w.
Day: 7, 14, 16, 28
5 w. 7, 14, 16, 28
After Pregnancy
Recovery After Childbirth in 21 Days 3 w.
Day: 7, 21
3 w. 7, 21
After Pregnancy
Recovery After Childbirth in 28 Days 4 w.
Day: 14
4 w. 14
Neck
Healthy Neck in 21 Days 3 w.
Day: 5, 15
3 w. 5, 15
Neck
Healthy Neck in 28 Days 4 w.
Day: 28
4 w. 28
Head
Relief from headache in 28 days 4 w.
Day: 4, 15, 27
4 w. 4, 15, 27
Digestion
Healthy Digestion in 28 Days 4 w.
Day: 2
4 w. 2
Sex
The prolongation of sexual pleasure for 7 days 1 w.
Day: 4
1 w. 4

Details of the exercise

Category
Seated Poses
Mechanics
Dynamic
Complexity
For Beginners
Duration
1 minute
Energy consumption
4 kcal
Popularity
178 out of 441

Where can I meet

Lesson search
Challenges

Dynamic Cross-Legged Seated Forward Bend occurs 16 times in ready-made lessons

Lesson Duration
Strong Arms 45 min
Strong Arms 60 min
Strong Arms 90 min
Night Yoga 90 min
Get Dynamic 45 min
Get Dynamic 60 min
Get Dynamic 90 min
Healthy Liver 45 min
Healthy Liver 60 min
Healthy Liver 90 min
Headache Relief 90 min
Stretching 90 min
Prolongation of pleasure 45 min
Graceful Wrists and Hands 90 min
Yoga on the Back 60 min
Yoga for Shoulders and Shoulder Blades 90 min

Dynamic Cross-Legged Seated Forward Bend occurs 63 times in ready-made courses

Theme Title Duration Day
Immunity
Boost Your Immune in 28 Days 4 w.
Day: 23, 24
4 w. 23, 24
Flexibility
Flexible Body in 28 Days 4 w.
Day: 17
4 w. 17
Back
Healthy Spine in 28 Days 4 w.
Day: 5, 11
4 w. 5, 11
Split
Front split in 35 Days 5 w.
Day: 10
5 w. 10
Energy
Cheerful Morning in 28 Days 4 w.
Day: 18, 19, 20, 21, 22, 23, 24, 25, 27
4 w. 18, 19, 20, 21, 22, 23, 24, 25, 27
Self-Esteem
Self-Esteem Boost in 28 Days 4 w.
Day: 24
4 w. 24
Arms
Strong Arms in 28 Days 4 w.
Day: 1, 4, 5, 6, 10
4 w. 1, 4, 5, 6, 10
Lower back
Lower Back Pain Relief Challenge in 28 days 4 w.
Day: 18
4 w. 18
Meditation
Meditation for Beginners in 7 Days 1 w.
Day: 3, 5
1 w. 3, 5
Arms
Strong Arms in 14 Days 2 w.
Day: 5
2 w. 5
Depression
Overcoming Depression in 14 Days 2 w.
Day: 2, 3, 6, 8, 9, 10
2 w. 2, 3, 6, 8, 9, 10
Sleep
Healthy Sleep in 14 Days 2 w.
Day: 3, 4
2 w. 3, 4
Stress
Anti-Stress in 14 Days 2 w.
Day: 1, 2, 3, 4, 5, 6, 7, 11, 13
2 w. 1, 2, 3, 4, 5, 6, 7, 11, 13
Energy
Cheerful Morning in 14 Days 2 w.
Day: 4
2 w. 4
Joints
Healthy Joints in 14 Days 2 w.
Day: 1, 2, 13
2 w. 1, 2, 13
Relax
Relaxation in 7 Days 1 w.
Day: 3, 4
1 w. 3, 4
Lower back
Lower Back Pain Relief Challenge in 7 days 1 w.
Day: 5
1 w. 5
Sleep
Healthy Sleep in 7 Days 1 w.
Day: 4, 5
1 w. 4, 5
Joints
Healthy Joints in 7 Days 1 w.
Day: 7
1 w. 7
Energy
Energy Wake Up in 14 Days 2 w.
Day: 2, 6
2 w. 2, 6
Flexibility
Bend Over and Reach the Floor in 14 Days 2 w.
Day: 11, 12
2 w. 11, 12
Relax
Relaxation in 14 Days 2 w.
Day: 2, 3, 7
2 w. 2, 3, 7
Stress
Anti-Stress in 21 Days 3 w.
Day: 8, 9, 10, 11, 12, 13, 14, 18, 20
3 w. 8, 9, 10, 11, 12, 13, 14, 18, 20
Depression
Overcoming Depression in 21 Days 3 w.
Day: 9, 10, 13, 15, 16, 17
3 w. 9, 10, 13, 15, 16, 17
Joints
Healthy Joints in 21 Days 3 w.
Day: 7, 8, 9, 20
3 w. 7, 8, 9, 20
Energy
Energy Wake Up in 7 Days 3 w.
Day: 9, 13
3 w. 9, 13
Sleep
Healthy Sleep in 21 Days 3 w.
Day: 4, 5, 10, 11
3 w. 4, 5, 10, 11
Flexibility
Bend Over and Reach the Floor in 21 Days 3 w.
Day: 19
3 w. 19
Energy
Cheerful Morning in 21 Days 3 w.
Day: 11
3 w. 11
Meditation
Meditation for Beginners in 21 Days 3 w.
Day: 3, 5
3 w. 3, 5
Arms
Strong Arms in 21 Days 3 w.
Day: 12
3 w. 12
Lower back
Lower Back Pain Relief in 21 days 3 w.
Day: 5
3 w. 5
Relax
Relaxation in 21 Days 3 w.
Day: 3, 4, 9, 10, 14
3 w. 3, 4, 9, 10, 14
Habits
Quit Smoking in 14 Days 2 w.
Day: 3, 7
2 w. 3, 7
Habits
Quit Smoking in 21 Days 3 w.
Day: 7, 14, 21
3 w. 7, 14, 21
Habits
Quit Smoking in 28 Days 4 w.
Day: 7, 14, 21, 28
4 w. 7, 14, 21, 28
Habits
Stop Drinking in 28 Days 4 w.
Day: 7, 14, 21, 28
4 w. 7, 14, 21, 28
Stress
Release from anxiety in 7 days 1 w.
Day: 6
1 w. 6
Stress
Release from anxiety in 14 days 2 w.
Day: 3
2 w. 3
Stress
Release from anxiety in 21 days 3 w.
Day: 18
3 w. 18
Stress
Release from anxiety in 28 days 4 w.
Day: 2, 7, 14, 21, 28
4 w. 2, 7, 14, 21, 28
Sex
The prolongation of sexual pleasure for 3 months 12 w.
Day: 7, 14, 21, 28, 49, 61
12 w. 7, 14, 21, 28, 49, 61
Split
Side split in 28 days 4 w.
Day: 19
4 w. 19
Split
Side split in 35 days 5 w.
Day: 21, 28
5 w. 21, 28
Weight Loss
Edema Reduction in 14 Days 2 w.
Day: 7, 14
2 w. 7, 14
Weight Loss
Edema Reduction in 21 Days 3 w.
Day: 21
3 w. 21
Weight Loss
Edema Reduction in 28 Days 4 w.
Day: 7, 14, 21, 28
4 w. 7, 14, 21, 28
Joints
Hip Opening in 14 Days 2 w.
Day: 4
2 w. 4
Joints
Hip Opening in 21 Days 3 w.
Day: 13
3 w. 13
Joints
Hip Opening in 28 Days 4 w.
Day: 7
4 w. 7
Harmony
Inner Harmony in 28 Days 4 w.
Day: 7
4 w. 7
Cardio
Healthy Heart in 14 Days 2 w.
Day: 12
2 w. 12
Cardio
Healthy Heart in 21 Days 3 w.
Day: 14, 21
3 w. 14, 21
Cardio
Healthy Heart in 28 Days 4 w.
Day: 7, 14, 21, 28
4 w. 7, 14, 21, 28
Advanced
Yoga for Advanced in 28 days 4 w.
Day: 7, 14, 28
4 w. 7, 14, 28
Advanced
Yoga for Advanced in 35 days 5 w.
Day: 7, 14, 16, 28
5 w. 7, 14, 16, 28
After Pregnancy
Recovery After Childbirth in 21 Days 3 w.
Day: 7, 21
3 w. 7, 21
After Pregnancy
Recovery After Childbirth in 28 Days 4 w.
Day: 14
4 w. 14
Neck
Healthy Neck in 21 Days 3 w.
Day: 5, 15
3 w. 5, 15
Neck
Healthy Neck in 28 Days 4 w.
Day: 28
4 w. 28
Head
Relief from headache in 28 days 4 w.
Day: 4, 15, 27
4 w. 4, 15, 27
Digestion
Healthy Digestion in 28 Days 4 w.
Day: 2
4 w. 2
Sex
The prolongation of sexual pleasure for 7 days 1 w.
Day: 4
1 w. 4

Reward

Flexibility
7
Stamina
3
Focus
4
Strength
6
Mobility
8
Balance
4
Урок 212 ( Dynamic Cross-Legged Seated Forward Bend )

1 / 1 асан
asana
01:09
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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Dynamic Cross-Legged Seated Forward Bend : video with the correct technique of performing the asana

Information about asana
Technique of execution

Dynamic Cross-Legged Seated Forward Bend : video with the correct technique of performing the asana and a description of the asana. Watch free video tutorials online at home by Unagrande YogaClub. Install the application, it offers much more new, useful, and intensive yoga challenges!

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