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Dynamic Knee Strengthening Virodyama-kriyya

1 min
32 score
3 kcal
Seated Poses
Dynamic
Dynamic Knee Strengthening
hourglass-icon 1 min
asana miniature
00:58
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

  • Strengthens the muscles around the knees
  • Improves hip mobility
  • Strengthens the thigh muscles
  • Stretches the muscles around the ankle

Contraindications

Varicose veins
Knee injuries
Ankle injuries

Technique of execution

Kneel upright with your hands on your hips. Lower your hips toward your heels, then lift them to kneel upright again. Continue at a comfortable pace with a tall back and natural breathing. Finish seated on your heels.

Upload date:2026-10-09T17:29:40+00:00

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

1
Place a folded blanket under your knees and lower only partway if they feel uncomfortable.

Where can I meet

Lesson search
Challenges

Dynamic Knee Strengthening occurs 50 times in ready-made lessons

Theme Title Time
Strength
Strength Routine 90 min
90 min
Menstruation
Yoga During Your Period 25 min
25 min
Menstruation
Yoga During Your Period 30 min
30 min
Menstruation
Yoga During Your Period 45 min
45 min
Menstruation
Yoga During Your Period 60 min
60 min
Menstruation
Yoga During Your Period 90 min
90 min
Energy
Active Morning 20 min
20 min
Energy
Active Morning 25 min
25 min
Energy
Active Morning 30 min
30 min
Energy
Active Morning 45 min
45 min
Energy
Active Morning 60 min
60 min
Energy
Active Morning 90 min
90 min
Energy
Energizing Morning 30 min
30 min
Energy
Energizing Morning 45 min
45 min
Energy
Energizing Morning 60 min
60 min
Energy
Energizing Morning 90 min
90 min
Energy
Lift Your Spirits 60 min
60 min
Energy
Lift Your Spirits 90 min
90 min
Energy
Restore Your Energy 10 min
10 min
Energy
Restore Your Energy 15 min
15 min
Energy
Restore Your Energy 20 min
20 min
Energy
Restore Your Energy 25 min
25 min
Energy
Restore Your Energy 30 min
30 min
Energy
Restore Your Energy 45 min
45 min
Energy
Restore Your Energy 60 min
60 min
Energy
Restore Your Energy 90 min
90 min
Energy
Dynamic Routine 90 min
90 min
Running
Yoga Before Running 15 min
15 min
Running
Yoga Before Running 20 min
20 min
Running
Yoga Before Running 25 min
25 min
Running
Yoga Before Running 30 min
30 min
Running
Yoga Before Running 45 min
45 min
Running
Yoga Before Running 60 min
60 min
Running
Yoga Before Running 90 min
90 min
Weight loss
Cardio Yoga 45 min
45 min
Weight loss
Cardio Yoga 90 min
90 min
Energy
Awaken Your Strength 30 min
30 min
Energy
Awaken Your Strength 45 min
45 min
Energy
Awaken Your Strength 60 min
60 min
Energy
Awaken Your Strength 90 min
90 min
Liver
Yoga When Giving Up Alcohol 45 min
45 min
Liver
Yoga When Giving Up Alcohol 90 min
90 min
Energy
Tibetan Exercises 60 min
60 min
Energy
Tibetan Exercises 90 min
90 min
Legs
Yoga for the Knees 10 min
10 min
Legs
Yoga for the Knees 15 min
15 min
Legs
Yoga for the Knees 20 min
20 min
Legs
Yoga for the Knees 25 min
25 min
Legs
Yoga for the Knees 30 min
30 min
Legs
Yoga for the Knees 45 min
45 min

Dynamic Knee Strengthening occurs 19 times in ready-made courses

Theme Title Duration Day
Whole body
Touch the Floor 4 w.
Day: 3, 4, 5, 10, 11, 26, 28
4 w. 3, 4, 5, 10, 11, 26, 28
Energy
Energizing Morning 4 w.
Day: 16, 17, 18, 19, 20, 21, 22, 23, 25, 26, 27, 28
4 w. 16, 17, 18, 19, 20, 21, 22, 23, 25, 26, 27, 28
Whole body
Firm Glutes 4 w.
Day: 10, 15
4 w. 10, 15
Beginners
First Steps in Meditation 1 w.
Day: 1
1 w. 1
Stress relief
Overcoming Depression 2 w.
Day: 6, 7, 8
2 w. 6, 7, 8
Energy
Energizing Morning 2 w.
Day: 2
2 w. 2
Whole body
Front Splits 2 w.
Day: 1, 14
2 w. 1, 14
Whole body
Healthy Joints 2 w.
Day: 4, 9, 10
2 w. 4, 9, 10
Weight loss
Awaken Your Strength 1 w.
Day: 2, 4
1 w. 2, 4
Whole body
Healthy Joints 1 w.
Day: 1, 2, 3, 4, 5, 6, 7
1 w. 1, 2, 3, 4, 5, 6, 7
Weight loss
Awaken Your Strength 2 w.
Day: 1
2 w. 1
Whole body
Touch the Floor 2 w.
Day: 2
2 w. 2
Whole body
Front Splits 3 w.
Day: 8, 21
3 w. 8, 21
Stress relief
Overcoming Depression 3 w.
Day: 13, 14, 15
3 w. 13, 14, 15
Whole body
Healthy Joints 3 w.
Day: 1, 2, 3, 4, 5, 6, 7, 11, 16, 17
3 w. 1, 2, 3, 4, 5, 6, 7, 11, 16, 17
Weight loss
Awaken Your Strength 3 w.
Day: 2, 4, 8
3 w. 2, 4, 8
Whole body
Touch the Floor 3 w.
Day: 9
3 w. 9
Energy
Energizing Morning 3 w.
Day: 9
3 w. 9
Beginners
First Steps in Meditation 3 w.
Day: 1
3 w. 1

Details of the exercise

Category
Seated Poses
Mechanics
Dynamic
Complexity
For Beginners
Duration
1 minute
Energy consumption
3 kcal
Popularity
261 out of 442

Where can I meet

Lesson search
Challenges

Dynamic Knee Strengthening occurs 50 times in ready-made lessons

Lesson Duration
Strength Routine 90 min
Yoga During Your Period 25 min
Yoga During Your Period 30 min
Yoga During Your Period 45 min
Yoga During Your Period 60 min
Yoga During Your Period 90 min
Active Morning 20 min
Active Morning 25 min
Active Morning 30 min
Active Morning 45 min
Active Morning 60 min
Active Morning 90 min
Energizing Morning 30 min
Energizing Morning 45 min
Energizing Morning 60 min
Energizing Morning 90 min
Lift Your Spirits 60 min
Lift Your Spirits 90 min
Restore Your Energy 10 min
Restore Your Energy 15 min
Restore Your Energy 20 min
Restore Your Energy 25 min
Restore Your Energy 30 min
Restore Your Energy 45 min
Restore Your Energy 60 min
Restore Your Energy 90 min
Dynamic Routine 90 min
Yoga Before Running 15 min
Yoga Before Running 20 min
Yoga Before Running 25 min
Yoga Before Running 30 min
Yoga Before Running 45 min
Yoga Before Running 60 min
Yoga Before Running 90 min
Cardio Yoga 45 min
Cardio Yoga 90 min
Awaken Your Strength 30 min
Awaken Your Strength 45 min
Awaken Your Strength 60 min
Awaken Your Strength 90 min
Yoga When Giving Up Alcohol 45 min
Yoga When Giving Up Alcohol 90 min
Tibetan Exercises 60 min
Tibetan Exercises 90 min
Yoga for the Knees 10 min
Yoga for the Knees 15 min
Yoga for the Knees 20 min
Yoga for the Knees 25 min
Yoga for the Knees 30 min
Yoga for the Knees 45 min

Dynamic Knee Strengthening occurs 19 times in ready-made courses

Theme Title Duration Day
Whole body
Touch the Floor 4 w.
Day: 3, 4, 5, 10, 11, 26, 28
4 w. 3, 4, 5, 10, 11, 26, 28
Energy
Energizing Morning 4 w.
Day: 16, 17, 18, 19, 20, 21, 22, 23, 25, 26, 27, 28
4 w. 16, 17, 18, 19, 20, 21, 22, 23, 25, 26, 27, 28
Whole body
Firm Glutes 4 w.
Day: 10, 15
4 w. 10, 15
Beginners
First Steps in Meditation 1 w.
Day: 1
1 w. 1
Stress relief
Overcoming Depression 2 w.
Day: 6, 7, 8
2 w. 6, 7, 8
Energy
Energizing Morning 2 w.
Day: 2
2 w. 2
Whole body
Front Splits 2 w.
Day: 1, 14
2 w. 1, 14
Whole body
Healthy Joints 2 w.
Day: 4, 9, 10
2 w. 4, 9, 10
Weight loss
Awaken Your Strength 1 w.
Day: 2, 4
1 w. 2, 4
Whole body
Healthy Joints 1 w.
Day: 1, 2, 3, 4, 5, 6, 7
1 w. 1, 2, 3, 4, 5, 6, 7
Weight loss
Awaken Your Strength 2 w.
Day: 1
2 w. 1
Whole body
Touch the Floor 2 w.
Day: 2
2 w. 2
Whole body
Front Splits 3 w.
Day: 8, 21
3 w. 8, 21
Stress relief
Overcoming Depression 3 w.
Day: 13, 14, 15
3 w. 13, 14, 15
Whole body
Healthy Joints 3 w.
Day: 1, 2, 3, 4, 5, 6, 7, 11, 16, 17
3 w. 1, 2, 3, 4, 5, 6, 7, 11, 16, 17
Weight loss
Awaken Your Strength 3 w.
Day: 2, 4, 8
3 w. 2, 4, 8
Whole body
Touch the Floor 3 w.
Day: 9
3 w. 9
Energy
Energizing Morning 3 w.
Day: 9
3 w. 9
Beginners
First Steps in Meditation 3 w.
Day: 1
3 w. 1

Reward

Flexibility
6
Stamina
4
Focus
4
Strength
3
Mobility
7
Balance
8
Урок 436 ( Dynamic Knee Strengthening )

1 / 1 асан
asana
00:58
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 Knee Strengthening: Video & Guide | Unagrande

Information about asana
Technique of execution

Dynamic Knee Strengthening: repeatedly move between upright kneeling and sitting toward your heels.

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