Dynamic Elbow-to-Knee Supta chalana kriya

: 1 min

: 30 score

: 5 kcal

Supine Poses

Dynamic

Favorable effect

Tones the entire body
Tones the organs of the abdominal cavity
Reduces fat deposits around the waist
Promotes weight loss
Strengthens the core

Contraindications

Pregnancy

High blood pressure

Technique of execution

Link your fingers and rest your head on your palms. Now lift your head up slightly, and carefully stretch it forward, activating the muscles in your neck. Straighten and raise your legs. Bend your right leg and pull it towards your left elbow, simultaneously pushing your left elbow towards your right knee. Then switch sides. Stretch your left leg towards your right elbow, and try to reach your knee with your elbow. Hold your legs at a 60-degree angle to the floor. Alternate these opposing leg and arm movements, strengthening your abdominal muscles. Continue this movement. Breathe evenly. When you stop, bring your head and legs down to the floor. Relax your hands on the floor at a comfortable distance from your body.

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

If you feel strain with keeping your legs in the air, try resting your heels on the floor, keeping your legs bent. Continue pushing your elbows towards the knees.

Where can I meet

Lesson search

Challenges

Dynamic Elbow-to-Knee occurs 106 times in 106 lessons

Theme	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	Post Delivery 20 min	20 min
Pregnancy	Post Delivery 25 min	25 min
Pregnancy	Post Delivery 30 min	30 min
Pregnancy	Post Delivery 45 min	45 min
Pregnancy	Post Delivery 60 min	60 min
Relax	Anti-Stress 45 min	45 min
Relax	Anti-Stress 60 min	60 min
Relax	Anti-Stress 90 min	90 min
Energy	Active Morning 60 min	60 min
Energy	Active Morning 90 min	90 min
Energy	Cheerful Morning 30 min	30 min
Energy	Cheerful Morning 45 min	45 min
Energy	Cheerful Morning 60 min	60 min
Energy	Cheerful Morning 90 min	90 min
Depression	Depression Avoider 30 min	30 min
Depression	Depression Avoider 45 min	45 min
Depression	Depression Avoider 60 min	60 min
Depression	Depression Avoider 90 min	90 min
Energy	Energy Booster 20 min	20 min
Energy	Energy Booster 25 min	25 min
Energy	Energy Booster 30 min	30 min
Energy	Energy Booster 45 min	45 min
Energy	Energy Booster 60 min	60 min
Energy	Energy Booster 90 min	90 min
Energy	Get Dynamic 15 min	15 min
Energy	Get Dynamic 20 min	20 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	Feminine Power 15 min	15 min
Sex	Feminine Power 20 min	20 min
Sex	Feminine Power 25 min	25 min
Sex	Feminine Power 30 min	30 min
Sex	Feminine Power 45 min	45 min
Sex	Feminine Power 60 min	60 min
Sex	Feminine Power 90 min	90 min
Sports	Swimming Sequence 20 min	20 min
Sports	Swimming Sequence 25 min	25 min
Sports	Swimming Sequence 30 min	30 min
Sports	Swimming Sequence 60 min	60 min
Sports	Swimming Sequence 45 min	45 min
Sports	Swimming Sequence 90 min	90 min
Sports	Snowboarding Sequence 60 min	60 min
Sports	Snowboarding Sequence 90 min	90 min
Sports	Tennis Sequence 45 min	45 min
Sports	Tennis Sequence 60 min	60 min
Sports	Tennis Sequence 90 min	90 min
Sports	Skiing Sequence 20 min	20 min
Sports	Skiing Sequence 25 min	25 min
Sports	Skiing Sequence 30 min	30 min
Sports	Skiing Sequence 45 min	45 min
Sports	Skiing Sequence 60 min	60 min
Sports	Skiing Sequence 90 min	90 min
Cardio	Cardio 60 min	60 min
Cardio	Cardio 90 min	90 min
Abs	6-Pack 60 min	60 min
Abs	6-Pack 90 min	90 min
Lungs	Lungs Lymphatic Drainage 90 min	90 min
Sex	Male Power 15 min	15 min
Sex	Male Power 20 min	20 min
Sex	Male Power 25 min	25 min
Sex	Male Power 30 min	30 min
Sex	Male Power 60 min	60 min
Sex	Male Power 90 min	90 min
Traveling	Pre-Flight 60 min	60 min
Traveling	Pre-Flight 90 min	90 min
Blood Pressure	Blood Pressure Booster 45 min	45 min
Blood Pressure	Blood Pressure Booster 90 min	90 min
Energy	Energy Wake Up 45 min	45 min
Energy	Energy Wake Up 90 min	90 min
Traveling	Postflight 90 min	90 min
Liver	Quit Drinking 20 min	20 min
Liver	Quit Drinking 25 min	25 min
Liver	Quit Drinking 90 min	90 min
Habits	Quit Smoking 15 min	15 min
Habits	Quit Smoking 25 min	25 min
Habits	Quit Smoking 90 min	90 min
Depression	Release from anxiety 10 min	10 min
Depression	Release from anxiety 15 min	15 min
Depression	Release from anxiety 25 min	25 min
Depression	Release from anxiety 30 min	30 min
Depression	Release from anxiety 90 min	90 min
Depression	Release from anxiety 20 min	20 min
Kidneys	Swelling removal 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
Sex	Prolongation of pleasure 10 min	10 min
Sex	Prolongation of pleasure 45 min	45 min
Weight Loss	Fit Body 10 min	10 min
Weight Loss	Fit Body 90 min	90 min
Energy	Hormonal Balance 25 min	25 min
Energy	Hormonal Balance 30 min	30 min
Energy	Hormonal Balance 45 min	45 min
Energy	Hormonal Balance 60 min	60 min
Energy	Hormonal Balance 90 min	90 min

Dynamic Elbow-to-Knee occurs 43 times in 43 challenges

Theme	Title	Duration	Day
Immunity	Boost Your Immune in 28 Days 4 w. Day: 8, 9, 23, 24, 26, 28	4 w.	8, 9, 23, 24, 26, 28
Back	Healthy Spine in 28 Days 4 w. Day: 23, 27	4 w.	23, 27
Stress	Anti-Stress in 28 Days 4 w. Day: 4	4 w.	4
Depression	Overcoming Depression in 28 Days 4 w. Day: 22, 23	4 w.	22, 23
Flexibility	Yoga Start in 21 Days 3 w. Day: 14	3 w.	14
Abs	6-Pack in 28 Days 4 w. Day: 21, 22, 23, 25, 26, 27, 28	4 w.	21, 22, 23, 25, 26, 27, 28
Energy	Cheerful Morning in 28 Days 4 w. Day: 14, 15, 17, 18, 19, 25, 27	4 w.	14, 15, 17, 18, 19, 25, 27
Weight Loss	Weight Loss in 14 Days 2 w. Day: 12	2 w.	12
Abs	6-Pack in 14 Days 2 w. Day: 2, 5, 7, 8, 12, 13	2 w.	2, 5, 7, 8, 12, 13
Waist	Slim Waist Challenge in 14 Days 2 w. Day: 5, 7, 9, 12	2 w.	5, 7, 9, 12
Energy	Cheerful Morning in 14 Days 2 w. Day: 7, 8, 9, 13	2 w.	7, 8, 9, 13
Waist	Slim Waist Challenge in 7 Days 1 w. Day: 5	1 w.	5
Abs	6-Pack in 7 Days 1 w. Day: 1	1 w.	1
Energy	Energy Wake Up in 7 Days 1 w. Day: 2, 3, 4	1 w.	2, 3, 4
Stress	Anti-Stress in 7 Days 1 w. Day: 6, 7	1 w.	6, 7
Immunity	Boost Your Immune in 7 Days 1 w. Day: 6, 7	1 w.	6, 7
Energy	Energy Wake Up in 14 Days 2 w. Day: 2, 8	2 w.	2, 8
Immunity	Boost Your Immune in 21 Days 3 w. Day: 6, 7	3 w.	6, 7
Stress	Anti-Stress in 21 Days 3 w. Day: 6, 7	3 w.	6, 7
Energy	Energy Wake Up in 7 Days 3 w. Day: 2, 3, 4, 9, 15	3 w.	2, 3, 4, 9, 15
Abs	6-Pack in 21 Days 3 w. Day: 1, 9, 12, 14, 15, 19, 20	3 w.	1, 9, 12, 14, 15, 19, 20
Energy	Cheerful Morning in 21 Days 3 w. Day: 14, 15, 16, 20	3 w.	14, 15, 16, 20
Waist	Slim Waist in 21 Days 3 w. Day: 5, 12, 14, 16, 19	3 w.	5, 12, 14, 16, 19
Habits	Quit Smoking in 7 Days 1 w. Day: 6	1 w.	6
Habits	Quit Smoking in 14 Days 2 w. Day: 1, 3, 9	2 w.	1, 3, 9
Habits	Quit Smoking in 21 Days 3 w. Day: 16	3 w.	16
Habits	Stop Drinking in 14 Days 2 w. Day: 7, 9, 14	2 w.	7, 9, 14
Habits	Stop Drinking in 21 Days 3 w. Day: 19, 20	3 w.	19, 20
Habits	Stop Drinking in 28 Days 4 w. Day: 11, 23	4 w.	11, 23
Back	Yoga for Scoliosis in 14 Days 2 w. Day: 11	2 w.	11
Back	Yoga for Scoliosis in 28 Days 4 w. Day: 7, 26	4 w.	7, 26
Sex	The prolongation of sexual pleasure for 3 months 12 w. Day: 6, 16, 30, 33, 46, 57, 71, 79, 81	12 w.	6, 16, 30, 33, 46, 57, 71, 79, 81
Split	Side split in 28 days 4 w. Day: 18	4 w.	18
Split	Side split in 35 days 5 w. Day: 6, 16, 25	5 w.	6, 16, 25
Weight Loss	Edema Reduction in 14 Days 2 w. Day: 5, 7	2 w.	5, 7
Weight Loss	Edema Reduction in 21 Days 3 w. Day: 18	3 w.	18
Weight Loss	Edema Reduction in 28 Days 4 w. Day: 20	4 w.	20
Cardio	Healthy Heart in 7 Days 1 w. Day: 2, 4, 7	1 w.	2, 4, 7
Cardio	Healthy Heart in 14 Days 2 w. Day: 4, 10	2 w.	4, 10
Cardio	Healthy Heart in 21 Days 3 w. Day: 3, 9	3 w.	3, 9
Cardio	Healthy Heart in 28 Days 4 w. Day: 3, 20, 25	4 w.	3, 20, 25
After Pregnancy	Recovery After Childbirth in 14 Days 2 w. Day: 4	2 w.	4
Weight Loss	Slim Body in 28 Days 4 w. Day: 5	4 w.	5

Details of the exercise

Where can I meet

Lesson search

Challenges

Dynamic Elbow-to-Knee occurs 106 times in 106 lessons

Theme	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	Post Delivery 20 min	20 min
Pregnancy	Post Delivery 25 min	25 min
Pregnancy	Post Delivery 30 min	30 min
Pregnancy	Post Delivery 45 min	45 min
Pregnancy	Post Delivery 60 min	60 min
Relax	Anti-Stress 45 min	45 min
Relax	Anti-Stress 60 min	60 min
Relax	Anti-Stress 90 min	90 min
Energy	Active Morning 60 min	60 min
Energy	Active Morning 90 min	90 min
Energy	Cheerful Morning 30 min	30 min
Energy	Cheerful Morning 45 min	45 min
Energy	Cheerful Morning 60 min	60 min
Energy	Cheerful Morning 90 min	90 min
Depression	Depression Avoider 30 min	30 min
Depression	Depression Avoider 45 min	45 min
Depression	Depression Avoider 60 min	60 min
Depression	Depression Avoider 90 min	90 min
Energy	Energy Booster 20 min	20 min
Energy	Energy Booster 25 min	25 min
Energy	Energy Booster 30 min	30 min
Energy	Energy Booster 45 min	45 min
Energy	Energy Booster 60 min	60 min
Energy	Energy Booster 90 min	90 min
Energy	Get Dynamic 15 min	15 min
Energy	Get Dynamic 20 min	20 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	Feminine Power 15 min	15 min
Sex	Feminine Power 20 min	20 min
Sex	Feminine Power 25 min	25 min
Sex	Feminine Power 30 min	30 min
Sex	Feminine Power 45 min	45 min
Sex	Feminine Power 60 min	60 min
Sex	Feminine Power 90 min	90 min
Sports	Swimming Sequence 20 min	20 min
Sports	Swimming Sequence 25 min	25 min
Sports	Swimming Sequence 30 min	30 min
Sports	Swimming Sequence 60 min	60 min
Sports	Swimming Sequence 45 min	45 min
Sports	Swimming Sequence 90 min	90 min
Sports	Snowboarding Sequence 60 min	60 min
Sports	Snowboarding Sequence 90 min	90 min
Sports	Tennis Sequence 45 min	45 min
Sports	Tennis Sequence 60 min	60 min
Sports	Tennis Sequence 90 min	90 min
Sports	Skiing Sequence 20 min	20 min
Sports	Skiing Sequence 25 min	25 min
Sports	Skiing Sequence 30 min	30 min
Sports	Skiing Sequence 45 min	45 min
Sports	Skiing Sequence 60 min	60 min
Sports	Skiing Sequence 90 min	90 min
Cardio	Cardio 60 min	60 min
Cardio	Cardio 90 min	90 min
Abs	6-Pack 60 min	60 min
Abs	6-Pack 90 min	90 min
Lungs	Lungs Lymphatic Drainage 90 min	90 min
Sex	Male Power 15 min	15 min
Sex	Male Power 20 min	20 min
Sex	Male Power 25 min	25 min
Sex	Male Power 30 min	30 min
Sex	Male Power 60 min	60 min
Sex	Male Power 90 min	90 min
Traveling	Pre-Flight 60 min	60 min
Traveling	Pre-Flight 90 min	90 min
Blood Pressure	Blood Pressure Booster 45 min	45 min
Blood Pressure	Blood Pressure Booster 90 min	90 min
Energy	Energy Wake Up 45 min	45 min
Energy	Energy Wake Up 90 min	90 min
Traveling	Postflight 90 min	90 min
Liver	Quit Drinking 20 min	20 min
Liver	Quit Drinking 25 min	25 min
Liver	Quit Drinking 90 min	90 min
Habits	Quit Smoking 15 min	15 min
Habits	Quit Smoking 25 min	25 min
Habits	Quit Smoking 90 min	90 min
Depression	Release from anxiety 10 min	10 min
Depression	Release from anxiety 15 min	15 min
Depression	Release from anxiety 25 min	25 min
Depression	Release from anxiety 30 min	30 min
Depression	Release from anxiety 90 min	90 min
Depression	Release from anxiety 20 min	20 min
Kidneys	Swelling removal 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
Sex	Prolongation of pleasure 10 min	10 min
Sex	Prolongation of pleasure 45 min	45 min
Weight Loss	Fit Body 10 min	10 min
Weight Loss	Fit Body 90 min	90 min
Energy	Hormonal Balance 25 min	25 min
Energy	Hormonal Balance 30 min	30 min
Energy	Hormonal Balance 45 min	45 min
Energy	Hormonal Balance 60 min	60 min
Energy	Hormonal Balance 90 min	90 min

Dynamic Elbow-to-Knee occurs 43 times in 43 challenges

Theme	Title	Duration	Day
Immunity	Boost Your Immune in 28 Days 4 w. Day: 8, 9, 23, 24, 26, 28	4 w.	8, 9, 23, 24, 26, 28
Back	Healthy Spine in 28 Days 4 w. Day: 23, 27	4 w.	23, 27
Stress	Anti-Stress in 28 Days 4 w. Day: 4	4 w.	4
Depression	Overcoming Depression in 28 Days 4 w. Day: 22, 23	4 w.	22, 23
Flexibility	Yoga Start in 21 Days 3 w. Day: 14	3 w.	14
Abs	6-Pack in 28 Days 4 w. Day: 21, 22, 23, 25, 26, 27, 28	4 w.	21, 22, 23, 25, 26, 27, 28
Energy	Cheerful Morning in 28 Days 4 w. Day: 14, 15, 17, 18, 19, 25, 27	4 w.	14, 15, 17, 18, 19, 25, 27
Weight Loss	Weight Loss in 14 Days 2 w. Day: 12	2 w.	12
Abs	6-Pack in 14 Days 2 w. Day: 2, 5, 7, 8, 12, 13	2 w.	2, 5, 7, 8, 12, 13
Waist	Slim Waist Challenge in 14 Days 2 w. Day: 5, 7, 9, 12	2 w.	5, 7, 9, 12
Energy	Cheerful Morning in 14 Days 2 w. Day: 7, 8, 9, 13	2 w.	7, 8, 9, 13
Waist	Slim Waist Challenge in 7 Days 1 w. Day: 5	1 w.	5
Abs	6-Pack in 7 Days 1 w. Day: 1	1 w.	1
Energy	Energy Wake Up in 7 Days 1 w. Day: 2, 3, 4	1 w.	2, 3, 4
Stress	Anti-Stress in 7 Days 1 w. Day: 6, 7	1 w.	6, 7
Immunity	Boost Your Immune in 7 Days 1 w. Day: 6, 7	1 w.	6, 7
Energy	Energy Wake Up in 14 Days 2 w. Day: 2, 8	2 w.	2, 8
Immunity	Boost Your Immune in 21 Days 3 w. Day: 6, 7	3 w.	6, 7
Stress	Anti-Stress in 21 Days 3 w. Day: 6, 7	3 w.	6, 7
Energy	Energy Wake Up in 7 Days 3 w. Day: 2, 3, 4, 9, 15	3 w.	2, 3, 4, 9, 15
Abs	6-Pack in 21 Days 3 w. Day: 1, 9, 12, 14, 15, 19, 20	3 w.	1, 9, 12, 14, 15, 19, 20
Energy	Cheerful Morning in 21 Days 3 w. Day: 14, 15, 16, 20	3 w.	14, 15, 16, 20
Waist	Slim Waist in 21 Days 3 w. Day: 5, 12, 14, 16, 19	3 w.	5, 12, 14, 16, 19
Habits	Quit Smoking in 7 Days 1 w. Day: 6	1 w.	6
Habits	Quit Smoking in 14 Days 2 w. Day: 1, 3, 9	2 w.	1, 3, 9
Habits	Quit Smoking in 21 Days 3 w. Day: 16	3 w.	16
Habits	Stop Drinking in 14 Days 2 w. Day: 7, 9, 14	2 w.	7, 9, 14
Habits	Stop Drinking in 21 Days 3 w. Day: 19, 20	3 w.	19, 20
Habits	Stop Drinking in 28 Days 4 w. Day: 11, 23	4 w.	11, 23
Back	Yoga for Scoliosis in 14 Days 2 w. Day: 11	2 w.	11
Back	Yoga for Scoliosis in 28 Days 4 w. Day: 7, 26	4 w.	7, 26
Sex	The prolongation of sexual pleasure for 3 months 12 w. Day: 6, 16, 30, 33, 46, 57, 71, 79, 81	12 w.	6, 16, 30, 33, 46, 57, 71, 79, 81
Split	Side split in 28 days 4 w. Day: 18	4 w.	18
Split	Side split in 35 days 5 w. Day: 6, 16, 25	5 w.	6, 16, 25
Weight Loss	Edema Reduction in 14 Days 2 w. Day: 5, 7	2 w.	5, 7
Weight Loss	Edema Reduction in 21 Days 3 w. Day: 18	3 w.	18
Weight Loss	Edema Reduction in 28 Days 4 w. Day: 20	4 w.	20
Cardio	Healthy Heart in 7 Days 1 w. Day: 2, 4, 7	1 w.	2, 4, 7
Cardio	Healthy Heart in 14 Days 2 w. Day: 4, 10	2 w.	4, 10
Cardio	Healthy Heart in 21 Days 3 w. Day: 3, 9	3 w.	3, 9
Cardio	Healthy Heart in 28 Days 4 w. Day: 3, 20, 25	4 w.	3, 20, 25
After Pregnancy	Recovery After Childbirth in 14 Days 2 w. Day: 4	2 w.	4
Weight Loss	Slim Body in 28 Days 4 w. Day: 5	4 w.	5

Reward

Flexibility

Stamina

Focus

Strength

Mobility

Balance

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Dynamic Elbow-to-Knee Supta chalana kriya

Favorable effect

Contraindications

Technique of execution

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

Where can I meet

Details of the exercise

Where can I meet

Reward

Try the Mobile App of the Yoga Club

My subscription

Thank you!

Congratulations!

Dynamic Elbow-to-Knee Supta chalana kriya

don't give up!

Favorable effect

Contraindications

Technique of execution

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

Where can I meet

Details of the exercise

Where can I meet

Reward

Try the Mobile App of the Yoga Club

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Dynamic Elbow-to-Knee : video with the correct technique of performing the asana

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