Dynamic Extended Reclining Spinal Twist Supta vakra kriya 2

1 min
22 score
3 kcal
Dynamic Extended Reclining Spinal Twist
hourglass-icon 1 min
asana miniature
01:04
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

  • Relaxes the lower back
  • Improves spinal mobility
  • Improves mobility of the hip joints
  • Stimulates digestion
  • Tones the organs of the abdominal cavity

Contraindications

Pregnancy

Technique of execution

Stretch your arms out to the sides. Press your hands firmly to the floor. Bend your right leg and place your right foot on your left thigh. Bring your right knee to the left. Turn your head to the right. Place your pelvis on the floor. Straighten your right leg. Bend your left leg and place your left foot on your right thigh. Bring your left knee to the right. Turn your head to the left. Place your pelvis on the floor. Straighten your left leg. Continue this twisting movement from left to right. Do this exercise smoothly, stretching as far as is comfortable. Avoid pain. Breathe evenly. Then place your pelvis on the floor. Keep your legs shoulder-width apart. Keep your hands a comfortable distance from your body. Relax your hands on the floor at a comfortable distance from your body.

Upload date:2024-05-22T18:55:56+03:00

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

1
If you are unable to bring your knee to the floor, it’s okay. Keep practicing and the ability will develop overtime.

Where can I meet

Lesson search
Challenges

Dynamic Extended Reclining Spinal Twist occurs 50 times in 50 lessons

Theme Title Time
Blood Pressure 25 min
Energy 25 min
Joints 30 min
Joints 45 min
Joints 60 min
Joints 90 min
Vision 45 min
Vision 60 min
Vision 90 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 60 min
60 min
Cystitis 60 min
Cystitis 90 min
Energy 60 min
Energy 90 min
Energy
Cheer U Up 60 min
60 min
Energy
Cheer U Up 90 min
90 min
Relax
Night Yoga 30 min
30 min
Relax
Night Yoga 45 min
45 min
Relax
Night Yoga 60 min
60 min
Relax
Night Yoga 90 min
90 min
Back 45 min
Back 60 min
Back 90 min
Back 60 min
Sports 30 min
Sports 60 min
Sports 45 min
Sports 90 min
Sports 20 min
Sports 25 min
Sports 30 min
Sports 45 min
Sports 60 min
Sports 90 min
Aging 10 min
Aging 15 min
Aging 20 min
Aging 25 min
Aging 30 min
Aging 20 min
Aging 25 min
Aging 30 min
Depression 25 min
Depression 20 min
Kidneys 45 min
Back 90 min
Sex 25 min

Dynamic Extended Reclining Spinal Twist occurs 76 times in 76 challenges

Theme Title Duration Day
Immunity
Boost Your Immune in 28 Days 4 w.
Day: 22, 23
4 w. 22, 23
Flexibility 4 w. 8
Weight Loss
Weight Loss in 28 Days 4 w.
Day: 26
4 w. 26
Stress
Anti-Stress in 28 Days 4 w.
Day: 2, 5
4 w. 2, 5
Depression 4 w. 14
Joints 4 w. 15
Flexibility
Yoga Start in 21 Days 3 w.
Day: 13
3 w. 13
Sleep 4 w. 4
Balance 4 w. 23
Back
Royal Posture in 28 Days 4 w.
Day: 4, 7, 24
4 w. 4, 7, 24
Abs
6-Pack in 28 Days 4 w.
Day: 13, 14, 20, 22, 25
4 w. 13, 14, 20, 22, 25
Flexibility 4 w. 8, 15
Energy
Cheerful Morning in 28 Days 4 w.
Day: 8, 12, 17, 22
4 w. 8, 12, 17, 22
Meditation 2 w. 5, 14
Self-Esteem
Self-Esteem Boost in 28 Days 4 w.
Day: 19, 21, 28
4 w. 19, 21, 28
Glutes 4 w. 22
Depression
Overcoming Depression in 14 Days 2 w.
Day: 2, 3, 5, 11
2 w. 2, 3, 5, 11
Sleep 2 w. 3
Stress
Anti-Stress in 14 Days 2 w.
Day: 8, 9
2 w. 8, 9
Lower back
Lower Back Pain Relief Challenge in 14 days 2 w.
Day: 1, 2, 3, 4, 5, 7, 10, 14
2 w. 1, 2, 3, 4, 5, 7, 10, 14
Energy 2 w. 9
Back
Royal Posture in 14 Days 2 w.
Day: 2, 8
2 w. 2, 8
Back
Healthy Spine in 14 Days 2 w.
Day: 1, 2, 3, 5, 8, 9, 10, 11
2 w. 1, 2, 3, 5, 8, 9, 10, 11
Joints
Healthy Joints in 14 Days 2 w.
Day: 3, 9, 10
2 w. 3, 9, 10
Flexibility 2 w. 7
Energy 1 w. 4
Abs
6-Pack in 7 Days 1 w.
Day: 4
1 w. 4
Back
Healthy Spine in 7 Days 1 w.
Day: 2, 3
1 w. 2, 3
Energy
Energy Wake Up in 14 Days 2 w.
Day: 1, 2, 3, 5, 8
2 w. 1, 2, 3, 5, 8
Glutes 2 w. 5
Flexibility 2 w. 2, 3, 6, 7, 9
Self-Esteem
Self-Esteem Boost in 7 Days 2 w.
Day: 3, 10
2 w. 3, 10
Relax
Relaxation in 14 Days 2 w.
Day: 4, 5
2 w. 4, 5
Immunity 2 w. 4
Immunity 3 w. 11
Flexibility 3 w. 14
Stress
Anti-Stress in 21 Days 3 w.
Day: 15, 16
3 w. 15, 16
Depression
Overcoming Depression in 21 Days 3 w.
Day: 9, 10, 12, 18
3 w. 9, 10, 12, 18
Joints
Healthy Joints in 21 Days 3 w.
Day: 10, 16, 17
3 w. 10, 16, 17
Energy
Energy Wake Up in 7 Days 3 w.
Day: 8, 9, 10, 12, 15
3 w. 8, 9, 10, 12, 15
Sleep 3 w. 10
Back
Royal Posture in 21 Days 3 w.
Day: 9, 15
3 w. 9, 15
Abs
6-Pack in 21 Days 3 w.
Day: 4
3 w. 4
Flexibility
Bend Over and Reach the Floor in 21 Days 3 w.
Day: 9, 10, 13, 14, 16
3 w. 9, 10, 13, 14, 16
Energy
Cheerful Morning in 21 Days 3 w.
Day: 4, 16
3 w. 4, 16
Meditation 3 w. 12, 21
Glutes
Tight Butt in 21 Days 3 w.
Day: 12
3 w. 12
Self-Esteem
Self-Esteem Boost in 21 Days 3 w.
Day: 10, 17
3 w. 10, 17
Lower back
Lower Back Pain Relief in 21 days 3 w.
Day: 8, 9, 10, 11, 12, 14, 17, 21
3 w. 8, 9, 10, 11, 12, 14, 17, 21
Relax
Relaxation in 21 Days 3 w.
Day: 11, 12
3 w. 11, 12
Back
Healthy Spine in 21 Days 3 w.
Day: 2, 3, 8, 9, 10, 12, 14, 16, 17, 18
3 w. 2, 3, 8, 9, 10, 12, 14, 16, 17, 18
Habits
Stop Drinking in 21 Days 3 w.
Day: 8, 15
3 w. 8, 15
Habits 4 w. 6
Stress 2 w. 1, 12
Back 2 w. 12
Back 3 w. 3
Back 4 w. 12
Sex 12 w. 1, 16, 22, 51, 63
Split
Front split in 28 Days 4 w.
Day: 14
4 w. 14
Split
Side split in 28 days 4 w.
Day: 5
4 w. 5
Split
Side split in 35 days 5 w.
Day: 14, 35
5 w. 14, 35
Weight Loss 2 w. 7
Weight Loss 3 w. 5
Joints
Hip Opening in 21 Days 3 w.
Day: 7, 14, 16
3 w. 7, 14, 16
Joints
Hip Opening in 28 Days 4 w.
Day: 14, 21, 28
4 w. 14, 21, 28
Harmony 4 w. 14
Cardio 1 w. 1
Cardio 3 w. 8
Cardio 4 w. 26
Productivity 3 w. 7, 14
Productivity 4 w. 20
Productivity 5 w. 27
After Pregnancy 3 w. 14
After Pregnancy 4 w. 4, 25
Neck 3 w. 11
Neck
Healthy Neck in 28 Days 4 w.
Day: 14, 21
4 w. 14, 21

Details of the exercise

Category
Supine Poses
Duration
1 minute
Energy consumption
3 kcal

Reward

Flexibility
5
Stamina
1
Focus
3
Strength
1
Mobility
8
Balance
4

Popularity 106 out of 442

Rarely used
in ready-made lessons
50 lessons
Often used
in ready-made courses
76 challenges

Where can I meet

Lesson search
Challenges

Dynamic Extended Reclining Spinal Twist occurs 50 times in 50 lessons

Theme Title Time
Blood Pressure 25 min
Energy 25 min
Joints 30 min
Joints 45 min
Joints 60 min
Joints 90 min
Vision 45 min
Vision 60 min
Vision 90 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 60 min
60 min
Cystitis 60 min
Cystitis 90 min
Energy 60 min
Energy 90 min
Energy
Cheer U Up 60 min
60 min
Energy
Cheer U Up 90 min
90 min
Relax
Night Yoga 30 min
30 min
Relax
Night Yoga 45 min
45 min
Relax
Night Yoga 60 min
60 min
Relax
Night Yoga 90 min
90 min
Back 45 min
Back 60 min
Back 90 min
Back 60 min
Sports 30 min
Sports 60 min
Sports 45 min
Sports 90 min
Sports 20 min
Sports 25 min
Sports 30 min
Sports 45 min
Sports 60 min
Sports 90 min
Aging 10 min
Aging 15 min
Aging 20 min
Aging 25 min
Aging 30 min
Aging 20 min
Aging 25 min
Aging 30 min
Depression 25 min
Depression 20 min
Kidneys 45 min
Back 90 min
Sex 25 min

Dynamic Extended Reclining Spinal Twist occurs 76 times in 76 challenges

Theme Title Duration Day
Immunity
Boost Your Immune in 28 Days 4 w.
Day: 22, 23
4 w. 22, 23
Flexibility 4 w. 8
Weight Loss
Weight Loss in 28 Days 4 w.
Day: 26
4 w. 26
Stress
Anti-Stress in 28 Days 4 w.
Day: 2, 5
4 w. 2, 5
Depression 4 w. 14
Joints 4 w. 15
Flexibility
Yoga Start in 21 Days 3 w.
Day: 13
3 w. 13
Sleep 4 w. 4
Balance 4 w. 23
Back
Royal Posture in 28 Days 4 w.
Day: 4, 7, 24
4 w. 4, 7, 24
Abs
6-Pack in 28 Days 4 w.
Day: 13, 14, 20, 22, 25
4 w. 13, 14, 20, 22, 25
Flexibility 4 w. 8, 15
Energy
Cheerful Morning in 28 Days 4 w.
Day: 8, 12, 17, 22
4 w. 8, 12, 17, 22
Meditation 2 w. 5, 14
Self-Esteem
Self-Esteem Boost in 28 Days 4 w.
Day: 19, 21, 28
4 w. 19, 21, 28
Glutes 4 w. 22
Depression
Overcoming Depression in 14 Days 2 w.
Day: 2, 3, 5, 11
2 w. 2, 3, 5, 11
Sleep 2 w. 3
Stress
Anti-Stress in 14 Days 2 w.
Day: 8, 9
2 w. 8, 9
Lower back
Lower Back Pain Relief Challenge in 14 days 2 w.
Day: 1, 2, 3, 4, 5, 7, 10, 14
2 w. 1, 2, 3, 4, 5, 7, 10, 14
Energy 2 w. 9
Back
Royal Posture in 14 Days 2 w.
Day: 2, 8
2 w. 2, 8
Back
Healthy Spine in 14 Days 2 w.
Day: 1, 2, 3, 5, 8, 9, 10, 11
2 w. 1, 2, 3, 5, 8, 9, 10, 11
Joints
Healthy Joints in 14 Days 2 w.
Day: 3, 9, 10
2 w. 3, 9, 10
Flexibility 2 w. 7
Energy 1 w. 4
Abs
6-Pack in 7 Days 1 w.
Day: 4
1 w. 4
Back
Healthy Spine in 7 Days 1 w.
Day: 2, 3
1 w. 2, 3
Energy
Energy Wake Up in 14 Days 2 w.
Day: 1, 2, 3, 5, 8
2 w. 1, 2, 3, 5, 8
Glutes 2 w. 5
Flexibility 2 w. 2, 3, 6, 7, 9
Self-Esteem
Self-Esteem Boost in 7 Days 2 w.
Day: 3, 10
2 w. 3, 10
Relax
Relaxation in 14 Days 2 w.
Day: 4, 5
2 w. 4, 5
Immunity 2 w. 4
Immunity 3 w. 11
Flexibility 3 w. 14
Stress
Anti-Stress in 21 Days 3 w.
Day: 15, 16
3 w. 15, 16
Depression
Overcoming Depression in 21 Days 3 w.
Day: 9, 10, 12, 18
3 w. 9, 10, 12, 18
Joints
Healthy Joints in 21 Days 3 w.
Day: 10, 16, 17
3 w. 10, 16, 17
Energy
Energy Wake Up in 7 Days 3 w.
Day: 8, 9, 10, 12, 15
3 w. 8, 9, 10, 12, 15
Sleep 3 w. 10
Back
Royal Posture in 21 Days 3 w.
Day: 9, 15
3 w. 9, 15
Abs
6-Pack in 21 Days 3 w.
Day: 4
3 w. 4
Flexibility
Bend Over and Reach the Floor in 21 Days 3 w.
Day: 9, 10, 13, 14, 16
3 w. 9, 10, 13, 14, 16
Energy
Cheerful Morning in 21 Days 3 w.
Day: 4, 16
3 w. 4, 16
Meditation 3 w. 12, 21
Glutes
Tight Butt in 21 Days 3 w.
Day: 12
3 w. 12
Self-Esteem
Self-Esteem Boost in 21 Days 3 w.
Day: 10, 17
3 w. 10, 17
Lower back
Lower Back Pain Relief in 21 days 3 w.
Day: 8, 9, 10, 11, 12, 14, 17, 21
3 w. 8, 9, 10, 11, 12, 14, 17, 21
Relax
Relaxation in 21 Days 3 w.
Day: 11, 12
3 w. 11, 12
Back
Healthy Spine in 21 Days 3 w.
Day: 2, 3, 8, 9, 10, 12, 14, 16, 17, 18
3 w. 2, 3, 8, 9, 10, 12, 14, 16, 17, 18
Habits
Stop Drinking in 21 Days 3 w.
Day: 8, 15
3 w. 8, 15
Habits 4 w. 6
Stress 2 w. 1, 12
Back 2 w. 12
Back 3 w. 3
Back 4 w. 12
Sex 12 w. 1, 16, 22, 51, 63
Split
Front split in 28 Days 4 w.
Day: 14
4 w. 14
Split
Side split in 28 days 4 w.
Day: 5
4 w. 5
Split
Side split in 35 days 5 w.
Day: 14, 35
5 w. 14, 35
Weight Loss 2 w. 7
Weight Loss 3 w. 5
Joints
Hip Opening in 21 Days 3 w.
Day: 7, 14, 16
3 w. 7, 14, 16
Joints
Hip Opening in 28 Days 4 w.
Day: 14, 21, 28
4 w. 14, 21, 28
Harmony 4 w. 14
Cardio 1 w. 1
Cardio 3 w. 8
Cardio 4 w. 26
Productivity 3 w. 7, 14
Productivity 4 w. 20
Productivity 5 w. 27
After Pregnancy 3 w. 14
After Pregnancy 4 w. 4, 25
Neck 3 w. 11
Neck
Healthy Neck in 28 Days 4 w.
Day: 14, 21
4 w. 14, 21
Урок 263 ( Dynamic Extended Reclining Spinal Twist )

1 / 1 асан
asana
01:04
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