Dynamic Knee-to-Chest 3 Golakara kriya

: 1 min

: 15 score

: 2 kcal

Favorable effect

Stretches the spine
Improves spinal mobility
Tones the entire body
Stimulates digestion
Stimulates the intestines

Contraindications

Pregnancy

Technique of execution

Bend your legs. Grab your knees with your hands and pull them towards your belly. Begin rolling back and forward. Activating your lower back. Repeat this movement several times. Focus on your breath. Then stop this movement. Bring your legs back down to the floor. Place your arms next to your body.

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

If you are unable to grab your knees with your hands without strain, try using a strap.

Where can I meet

Lesson search

Challenges

Dynamic Knee-to-Chest 3 occurs 172 times in 172 lessons

Theme	Title	Time
Blood Pressure	A. Shishonin's Yoga for Hypertension 10 min	10 min
Blood Pressure	A. Shishonin's Yoga for Hypertension 15 min	15 min
Blood Pressure	A. Shishonin's Yoga for Hypertension 25 min	25 min
Strength	Power Body 30 min	30 min
Strength	Power Body 60 min	60 min
Strength	Power Body 90 min	90 min
Energy	Tibetan gymnastics 25 min	25 min
Joints	Healthy Joints 60 min	60 min
Joints	Healthy Joints 90 min	90 min
Immunity	Immune Boost 45 min	45 min
Immunity	Immune Boost 60 min	60 min
Immunity	Immune Boost 90 min	90 min
Vision	Visual Clarity 25 min	25 min
Vision	Visual Clarity 30 min	30 min
Vision	Visual Clarity 45 min	45 min
Vision	Visual Clarity 60 min	60 min
Vision	Visual Clarity 90 min	90 min
Pregnancy	Pregnancy Prep 90 min	90 min
Menstruation	Female Period 15 min	15 min
Menstruation	Female Period 20 min	20 min
Menstruation	Female Period 25 min	25 min
Menstruation	Female Period 30 min	30 min
Menstruation	Female Period 45 min	45 min
Menstruation	Female Period 60 min	60 min
Menstruation	Female Period 90 min	90 min
Relax	Anti-Stress 25 min	25 min
Relax	Anti-Stress 30 min	30 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 45 min	45 min
Energy	Active Morning 60 min	60 min
Energy	Active Morning 90 min	90 min
Energy	Cheerful Morning 60 min	60 min
Energy	Cheerful Morning 90 min	90 min
Energy	Cheer U Up 60 min	60 min
Energy	Cheer U Up 90 min	90 min
Relax	Night Yoga 10 min	10 min
Relax	Night Yoga 15 min	15 min
Relax	Night Yoga 20 min	20 min
Relax	Night Yoga 25 min	25 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
Energy	Energy Booster 60 min	60 min
Energy	Energy Booster 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
Sports	Pre-Run 25 min	25 min
Sports	Pre-Run 30 min	30 min
Sports	Pre-Run 45 min	45 min
Sports	Pre-Run 60 min	60 min
Sports	Pre-Run 90 min	90 min
Head	Healthy Neck 90 min	90 min
Kidneys	Healthy Kidneys 60 min	60 min
Kidneys	Healthy Kidneys 90 min	90 min
Back	Lower Back Pain Relief 15 min	15 min
Back	Lower Back Pain Relief 20 min	20 min
Back	Lower Back Pain Relief 25 min	25 min
Back	Lower Back Pain Relief 30 min	30 min
Back	Lower Back Pain Relief 45 min	45 min
Back	Lower Back Pain Relief 60 min	60 min
Back	Lower Back Pain Relief 90 min	90 min
Back	Back Pain Relief 30 min	30 min
Back	Back Pain Relief 45 min	45 min
Back	Back Pain Relief 60 min	60 min
Back	Back Pain Relief 90 min	90 min
Sports	Swimming Sequence 10 min	10 min
Sports	Swimming Sequence 15 min	15 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 10 min	10 min
Sports	Snowboarding Sequence 15 min	15 min
Sports	Snowboarding Sequence 20 min	20 min
Sports	Snowboarding Sequence 25 min	25 min
Sports	Snowboarding Sequence 30 min	30 min
Sports	Snowboarding Sequence 45 min	45 min
Sports	Snowboarding Sequence 60 min	60 min
Sports	Snowboarding Sequence 90 min	90 min
Sports	Tennis Sequence 30 min	30 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 45 min	45 min
Sports	Skiing Sequence 60 min	60 min
Sports	Skiing Sequence 90 min	90 min
Aging	Yoga 60+ fo Back Pain Relief 25 min	25 min
Aging	Yoga 60+ fo Back Pain Relief 30 min	30 min
Aging	Yoga 60+ for Blood Pressure Depression 20 min	20 min
Aging	Yoga 60+ for Blood Pressure Depression 25 min	25 min
Aging	Yoga 60+ for Blood Pressure Depression 30 min	30 min
Aging	Yoga 60+ for Anxiety Release 20 min	20 min
Aging	Yoga 60+ for Anxiety Release 25 min	25 min
Aging	Yoga 60+ for Anxiety Release 30 min	30 min
Cardio	Cardio 10 min	10 min
Cardio	Cardio 15 min	15 min
Cardio	Cardio 20 min	20 min
Cardio	Cardio 45 min	45 min
Cardio	Cardio 60 min	60 min
Breasts	Firm Breasts 45 min	45 min
Breasts	Firm Breasts 60 min	60 min
Breasts	Firm Breasts 90 min	90 min
Sleep	Healthy Sleep 90 min	90 min
Lungs	Lungs Lymphatic Drainage 90 min	90 min
Sex	Male Power 90 min	90 min
Head	Headache Relief 45 min	45 min
Head	Headache Relief 60 min	60 min
Traveling	Pre-Flight 20 min	20 min
Traveling	Pre-Flight 25 min	25 min
Traveling	Pre-Flight 30 min	30 min
Traveling	Pre-Flight 45 min	45 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 60 min	60 min
Blood Pressure	Blood Pressure Booster 90 min	90 min
Flexibility	Lotus Pose Sequence 90 min	90 min
Blood Pressure	Blood Pressure Reduction 25 min	25 min
Blood Pressure	Blood Pressure Depressor 30 min	30 min
Blood Pressure	Blood Pressure Depressor 45 min	45 min
Blood Pressure	Blood Pressure Depressor 60 min	60 min
Blood Pressure	Blood Pressure Depressor 90 min	90 min
Sports	Post-Run 10 min	10 min
Sports	Post-Run 15 min	15 min
Sports	Post-Run 20 min	20 min
Sports	Post-Run 25 min	25 min
Sports	Post-Run 30 min	30 min
Sports	Post-Run 45 min	45 min
Sports	Post-Run 60 min	60 min
Sports	Post-Run 90 min	90 min
Back	Posture Correction 45 min	45 min
Back	Posture Correction 90 min	90 min
Relax	Relaxation 15 min	15 min
Relax	Relaxation 25 min	25 min
Relax	Relaxation 30 min	30 min
Relax	Relaxation 45 min	45 min
Relax	Relaxation 90 min	90 min
Relax	Relaxation 20 min	20 min
Energy	Energy Wake Up 45 min	45 min
Energy	Energy Wake Up 60 min	60 min
Energy	Energy Wake Up 90 min	90 min
Traveling	Post Roadtrip 90 min	90 min
Weight Loss	Weight Loss II 90 min	90 min
Varicose Veins	Varicose Veins 30 min	30 min
Varicose Veins	Varicose Veins 45 min	45 min
Varicose Veins	Varicose Veins 60 min	60 min
Varicose Veins	Varicose Veins 90 min	90 min
Traveling	Postflight 10 min	10 min
Traveling	Postflight 15 min	15 min
Traveling	Postflight 20 min	20 min
Traveling	Postflight 25 min	25 min
Traveling	Postflight 45 min	45 min
Traveling	Postflight 60 min	60 min
Traveling	Postflight 90 min	90 min
Diabetes	Diabetes Prevention 45 min	45 min
Diabetes	Diabetes Prevention 60 min	60 min
Diabetes	Diabetes Prevention 90 min	90 min
Habits	Quit Smoking 60 min	60 min
Habits	Quit Smoking 90 min	90 min
Energy	Tibetan gymnastics 45 min	45 min
Energy	Tibetan gymnastics 60 min	60 min
Energy	Tibetan gymnastics 90 min	90 min
Relax	Releasing Muscle Blocks 45 min	45 min
Relax	Releasing Muscle Blocks 90 min	90 min
Begginer	Yoga for Beginners 60 min	60 min
Balance	Balance Development 90 min	90 min

Dynamic Knee-to-Chest 3 occurs 78 times in 80 challenges

Theme	Title	Duration	Day
Meditation	Meditation for Beginners in 7 Days 1 w. Day: 1, 2, 3, 4, 6, 7	1 w.	1, 2, 3, 4, 6, 7
Arms	Strong Arms in 14 Days 2 w. Day: 6, 7, 8, 10, 12, 14	2 w.	6, 7, 8, 10, 12, 14
Depression	Overcoming Depression in 14 Days 2 w. Day: 1, 2, 4, 5, 8, 9, 11, 14	2 w.	1, 2, 4, 5, 8, 9, 11, 14
Sleep	Healthy Sleep in 14 Days 2 w. Day: 11	2 w.	11
Stress	Anti-Stress in 14 Days 2 w. Day: 5, 7, 8, 9, 10, 11, 12, 13, 14	2 w.	5, 7, 8, 9, 10, 11, 12, 13, 14
Lower back	Lower Back Pain Relief Challenge in 14 days 2 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14	2 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14
Energy	Cheerful Morning in 14 Days 2 w. Day: 2, 8, 9, 13	2 w.	2, 8, 9, 13
Split	Side split in 14 Days 2 w. Day: 1, 2, 3, 4, 5, 6, 8, 10, 13	2 w.	1, 2, 3, 4, 5, 6, 8, 10, 13
Split	Front split in 14 Days 2 w. Day: 1, 2, 3, 4, 5, 6, 8, 10, 11, 13	2 w.	1, 2, 3, 4, 5, 6, 8, 10, 11, 13
Back	Royal Posture in 14 Days 2 w. Day: 1, 2, 5, 6, 7, 8, 9, 10, 11, 13, 14	2 w.	1, 2, 5, 6, 7, 8, 9, 10, 11, 13, 14
Back	Healthy Spine in 14 Days 2 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14	2 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14
Joints	Healthy Joints in 14 Days 2 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14	2 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14
Flexibility	Flexible Body in 14 Days 2 w. Day: 1, 2, 3, 4, 6, 10, 11	2 w.	1, 2, 3, 4, 6, 10, 11
Relax	Relaxation in 7 Days 1 w. Day: 4, 5, 6, 7	1 w.	4, 5, 6, 7
Lower back	Lower Back Pain Relief Challenge in 7 days 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Arms	Strong Arms in 7 Days 1 w. Day: 7	1 w.	7
Self-Esteem	Self-Esteem Boost in 7 Days 1 w. Day: 5	1 w.	5
Split	Front split in 7 Days 1 w. Day: 4, 6	1 w.	4, 6
Energy	Cheerful Morning in 7 Days 1 w. Day: 1, 2, 3, 4, 6	1 w.	1, 2, 3, 4, 6
Balance	Improve Your Balance in 7 Days 1 w. Day: 7	1 w.	7
Joints	Healthy Joints in 7 Days 1 w. Day: 7	1 w.	7
Back	Healthy Spine in 7 Days 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Energy	Energy Wake Up in 14 Days 2 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 13, 14	2 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 13, 14
Balance	Improve Your Balance in 14 Days 2 w. Day: 1, 2, 6	2 w.	1, 2, 6
Flexibility	Bend Over and Reach the Floor in 14 Days 2 w. Day: 1, 2, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14	2 w.	1, 2, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14
Self-Esteem	Self-Esteem Boost in 7 Days 2 w. Day: 4, 5, 6, 7, 9	2 w.	4, 5, 6, 7, 9
Relax	Relaxation in 14 Days 2 w. Day: 1, 2, 4, 5, 6, 10, 12, 14	2 w.	1, 2, 4, 5, 6, 10, 12, 14
Immunity	Boost Your Immune in 14 Days 2 w. Day: 2, 4, 5, 9, 10, 12	2 w.	2, 4, 5, 9, 10, 12
Immunity	Boost Your Immune in 21 Days 3 w. Day: 9, 11, 12, 16, 17, 19	3 w.	9, 11, 12, 16, 17, 19
Flexibility	Flexible Body in 21 Days 3 w. Day: 8, 9, 10, 11, 13, 17, 18	3 w.	8, 9, 10, 11, 13, 17, 18
Stress	Anti-Stress in 21 Days 3 w. Day: 12, 14, 15, 16, 17, 18, 19, 20, 21	3 w.	12, 14, 15, 16, 17, 18, 19, 20, 21
Split	Front split in 21 Days 3 w. Day: 4, 6, 8, 9, 10, 11, 12, 13, 15, 17, 18, 20	3 w.	4, 6, 8, 9, 10, 11, 12, 13, 15, 17, 18, 20
Depression	Overcoming Depression in 21 Days 3 w. Day: 8, 9, 11, 12, 15, 16, 18, 21	3 w.	8, 9, 11, 12, 15, 16, 18, 21
Joints	Healthy Joints in 21 Days 3 w. Day: 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21	3 w.	7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21
Energy	Energy Wake Up in 7 Days 3 w. Day: 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 20, 21	3 w.	8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 20, 21
Sleep	Healthy Sleep in 21 Days 3 w. Day: 18	3 w.	18
Balance	Improve Your Balance in 21 Days 3 w. Day: 7, 8, 9, 13	3 w.	7, 8, 9, 13
Back	Royal Posture in 21 Days 3 w. Day: 8, 9, 12, 13, 14, 15, 16, 17, 18, 20, 21	3 w.	8, 9, 12, 13, 14, 15, 16, 17, 18, 20, 21
Flexibility	Bend Over and Reach the Floor in 21 Days 3 w. Day: 8, 9, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21	3 w.	8, 9, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21
Energy	Cheerful Morning in 21 Days 3 w. Day: 1, 2, 3, 4, 6, 9, 15, 16, 20	3 w.	1, 2, 3, 4, 6, 9, 15, 16, 20
Meditation	Meditation for Beginners in 21 Days 3 w. Day: 1, 2, 3, 4, 6, 7	3 w.	1, 2, 3, 4, 6, 7
Self-Esteem	Self-Esteem Boost in 21 Days 3 w. Day: 5, 11, 12, 13, 14, 16	3 w.	5, 11, 12, 13, 14, 16
Arms	Strong Arms in 21 Days 3 w. Day: 7, 13, 14, 15, 17, 19, 21	3 w.	7, 13, 14, 15, 17, 19, 21
Lower back	Lower Back Pain Relief in 21 days 3 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21	3 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21
Relax	Relaxation in 21 Days 3 w. Day: 4, 5, 6, 7, 8, 9, 11, 12, 13, 17, 19, 21	3 w.	4, 5, 6, 7, 8, 9, 11, 12, 13, 17, 19, 21
Split	Side split in 21 Days 3 w. Day: 8, 9, 10, 11, 12, 13, 15, 17, 20	3 w.	8, 9, 10, 11, 12, 13, 15, 17, 20
Back	Healthy Spine in 21 Days 3 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21	3 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21
Habits	Stop Drinking in 7 Days 1 w. Day: 3	1 w.	3
Habits	Stop Drinking in 21 Days 3 w. Day: 8, 13, 17, 20, 21	3 w.	8, 13, 17, 20, 21
Habits	Stop Drinking in 28 Days 4 w. Day: 3, 6, 12, 15, 17	4 w.	3, 6, 12, 15, 17
Stress	Release from anxiety in 7 days 1 w. Day: 7	1 w.	7
Sex	The prolongation of sexual pleasure for 3 months 12 w. Day: 13, 70, 77	12 w.	13, 70, 77
Split	Front split in 28 Days 4 w. Day: 7, 14, 21, 27	4 w.	7, 14, 21, 27
Split	Side split in 28 days 4 w. Day: 28	4 w.	28
Split	Side split in 35 days 5 w. Day: 14, 23	5 w.	14, 23
Weight Loss	Edema Reduction in 14 Days 2 w. Day: 3	2 w.	3
Weight Loss	Edema Reduction in 21 Days 3 w. Day: 12, 15, 17	3 w.	12, 15, 17
Joints	Hip Opening in 21 Days 3 w. Day: 14, 21	3 w.	14, 21
Joints	Hip Opening in 28 Days 4 w. Day: 21	4 w.	21
Harmony	Inner Harmony in 28 Days 4 w. Day: 21	4 w.	21
Cardio	Healthy Heart in 14 Days 2 w. Day: 7	2 w.	7
Cardio	Healthy Heart in 21 Days 3 w. Day: 18, 19	3 w.	18, 19
Advanced	Yoga for Advanced in 21 days 3 w. Day: 11, 14, 21	3 w.	11, 14, 21
Advanced	Yoga for Advanced in 35 days 5 w. Day: 4, 14, 15	5 w.	4, 14, 15
After Pregnancy	Recovery After Childbirth in 7 Days 1 w. Day: 2	1 w.	2
After Pregnancy	Recovery After Childbirth in 21 Days 3 w. Day: 7, 14	3 w.	7, 14
After Pregnancy	Recovery After Childbirth in 28 Days 4 w. Day: 7, 19, 21, 28	4 w.	7, 19, 21, 28
Neck	Healthy Neck in 7 Days 1 w. Day: 1, 5, 6	1 w.	1, 5, 6
Neck	Healthy Neck in 14 Days 2 w. Day: 1, 13	2 w.	1, 13
Neck	Healthy Neck in 21 Days 3 w. Day: 1, 5, 11, 12, 18, 20	3 w.	1, 5, 11, 12, 18, 20
Neck	Healthy Neck in 28 Days 4 w. Day: 6, 9, 14, 21	4 w.	6, 9, 14, 21
Head	Relief from headache in 21 days 3 w. Day: 12, 14, 21	3 w.	12, 14, 21
Head	Relief from headache in 28 days 4 w. Day: 7, 11, 14, 15, 21, 24, 28	4 w.	7, 11, 14, 15, 21, 24, 28
Weight Loss	Slim Body in 28 Days 4 w. Day: 11, 17, 26	4 w.	11, 17, 26
Breasts	Beautiful Chest in 21 Days 3 w. Day: 12	3 w.	12
Breasts	Beautiful Chest in 28 Days 4 w. Day: 7, 14, 21, 28	4 w.	7, 14, 21, 28
Digestion	Healthy Digestion in 7 Days 1 w. Day: 4	1 w.	4
Digestion	Healthy Digestion in 21 Days 3 w. Day: 4, 6, 7, 8, 14	3 w.	4, 6, 7, 8, 14

Details of the exercise

Reward

Flexibility

Stamina

Focus

Strength

Mobility

Balance

Popularity 24 out of 442

Often used
in ready-made lessons

172 lessons

Often used
in ready-made courses

80 challenges

Where can I meet

Lesson search

Challenges

Dynamic Knee-to-Chest 3 occurs 172 times in 172 lessons

Theme	Title	Time
Blood Pressure	A. Shishonin's Yoga for Hypertension 10 min	10 min
Blood Pressure	A. Shishonin's Yoga for Hypertension 15 min	15 min
Blood Pressure	A. Shishonin's Yoga for Hypertension 25 min	25 min
Strength	Power Body 30 min	30 min
Strength	Power Body 60 min	60 min
Strength	Power Body 90 min	90 min
Energy	Tibetan gymnastics 25 min	25 min
Joints	Healthy Joints 60 min	60 min
Joints	Healthy Joints 90 min	90 min
Immunity	Immune Boost 45 min	45 min
Immunity	Immune Boost 60 min	60 min
Immunity	Immune Boost 90 min	90 min
Vision	Visual Clarity 25 min	25 min
Vision	Visual Clarity 30 min	30 min
Vision	Visual Clarity 45 min	45 min
Vision	Visual Clarity 60 min	60 min
Vision	Visual Clarity 90 min	90 min
Pregnancy	Pregnancy Prep 90 min	90 min
Menstruation	Female Period 15 min	15 min
Menstruation	Female Period 20 min	20 min
Menstruation	Female Period 25 min	25 min
Menstruation	Female Period 30 min	30 min
Menstruation	Female Period 45 min	45 min
Menstruation	Female Period 60 min	60 min
Menstruation	Female Period 90 min	90 min
Relax	Anti-Stress 25 min	25 min
Relax	Anti-Stress 30 min	30 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 45 min	45 min
Energy	Active Morning 60 min	60 min
Energy	Active Morning 90 min	90 min
Energy	Cheerful Morning 60 min	60 min
Energy	Cheerful Morning 90 min	90 min
Energy	Cheer U Up 60 min	60 min
Energy	Cheer U Up 90 min	90 min
Relax	Night Yoga 10 min	10 min
Relax	Night Yoga 15 min	15 min
Relax	Night Yoga 20 min	20 min
Relax	Night Yoga 25 min	25 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
Energy	Energy Booster 60 min	60 min
Energy	Energy Booster 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
Sports	Pre-Run 25 min	25 min
Sports	Pre-Run 30 min	30 min
Sports	Pre-Run 45 min	45 min
Sports	Pre-Run 60 min	60 min
Sports	Pre-Run 90 min	90 min
Head	Healthy Neck 90 min	90 min
Kidneys	Healthy Kidneys 60 min	60 min
Kidneys	Healthy Kidneys 90 min	90 min
Back	Lower Back Pain Relief 15 min	15 min
Back	Lower Back Pain Relief 20 min	20 min
Back	Lower Back Pain Relief 25 min	25 min
Back	Lower Back Pain Relief 30 min	30 min
Back	Lower Back Pain Relief 45 min	45 min
Back	Lower Back Pain Relief 60 min	60 min
Back	Lower Back Pain Relief 90 min	90 min
Back	Back Pain Relief 30 min	30 min
Back	Back Pain Relief 45 min	45 min
Back	Back Pain Relief 60 min	60 min
Back	Back Pain Relief 90 min	90 min
Sports	Swimming Sequence 10 min	10 min
Sports	Swimming Sequence 15 min	15 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 10 min	10 min
Sports	Snowboarding Sequence 15 min	15 min
Sports	Snowboarding Sequence 20 min	20 min
Sports	Snowboarding Sequence 25 min	25 min
Sports	Snowboarding Sequence 30 min	30 min
Sports	Snowboarding Sequence 45 min	45 min
Sports	Snowboarding Sequence 60 min	60 min
Sports	Snowboarding Sequence 90 min	90 min
Sports	Tennis Sequence 30 min	30 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 45 min	45 min
Sports	Skiing Sequence 60 min	60 min
Sports	Skiing Sequence 90 min	90 min
Aging	Yoga 60+ fo Back Pain Relief 25 min	25 min
Aging	Yoga 60+ fo Back Pain Relief 30 min	30 min
Aging	Yoga 60+ for Blood Pressure Depression 20 min	20 min
Aging	Yoga 60+ for Blood Pressure Depression 25 min	25 min
Aging	Yoga 60+ for Blood Pressure Depression 30 min	30 min
Aging	Yoga 60+ for Anxiety Release 20 min	20 min
Aging	Yoga 60+ for Anxiety Release 25 min	25 min
Aging	Yoga 60+ for Anxiety Release 30 min	30 min
Cardio	Cardio 10 min	10 min
Cardio	Cardio 15 min	15 min
Cardio	Cardio 20 min	20 min
Cardio	Cardio 45 min	45 min
Cardio	Cardio 60 min	60 min
Breasts	Firm Breasts 45 min	45 min
Breasts	Firm Breasts 60 min	60 min
Breasts	Firm Breasts 90 min	90 min
Sleep	Healthy Sleep 90 min	90 min
Lungs	Lungs Lymphatic Drainage 90 min	90 min
Sex	Male Power 90 min	90 min
Head	Headache Relief 45 min	45 min
Head	Headache Relief 60 min	60 min
Traveling	Pre-Flight 20 min	20 min
Traveling	Pre-Flight 25 min	25 min
Traveling	Pre-Flight 30 min	30 min
Traveling	Pre-Flight 45 min	45 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 60 min	60 min
Blood Pressure	Blood Pressure Booster 90 min	90 min
Flexibility	Lotus Pose Sequence 90 min	90 min
Blood Pressure	Blood Pressure Reduction 25 min	25 min
Blood Pressure	Blood Pressure Depressor 30 min	30 min
Blood Pressure	Blood Pressure Depressor 45 min	45 min
Blood Pressure	Blood Pressure Depressor 60 min	60 min
Blood Pressure	Blood Pressure Depressor 90 min	90 min
Sports	Post-Run 10 min	10 min
Sports	Post-Run 15 min	15 min
Sports	Post-Run 20 min	20 min
Sports	Post-Run 25 min	25 min
Sports	Post-Run 30 min	30 min
Sports	Post-Run 45 min	45 min
Sports	Post-Run 60 min	60 min
Sports	Post-Run 90 min	90 min
Back	Posture Correction 45 min	45 min
Back	Posture Correction 90 min	90 min
Relax	Relaxation 15 min	15 min
Relax	Relaxation 25 min	25 min
Relax	Relaxation 30 min	30 min
Relax	Relaxation 45 min	45 min
Relax	Relaxation 90 min	90 min
Relax	Relaxation 20 min	20 min
Energy	Energy Wake Up 45 min	45 min
Energy	Energy Wake Up 60 min	60 min
Energy	Energy Wake Up 90 min	90 min
Traveling	Post Roadtrip 90 min	90 min
Weight Loss	Weight Loss II 90 min	90 min
Varicose Veins	Varicose Veins 30 min	30 min
Varicose Veins	Varicose Veins 45 min	45 min
Varicose Veins	Varicose Veins 60 min	60 min
Varicose Veins	Varicose Veins 90 min	90 min
Traveling	Postflight 10 min	10 min
Traveling	Postflight 15 min	15 min
Traveling	Postflight 20 min	20 min
Traveling	Postflight 25 min	25 min
Traveling	Postflight 45 min	45 min
Traveling	Postflight 60 min	60 min
Traveling	Postflight 90 min	90 min
Diabetes	Diabetes Prevention 45 min	45 min
Diabetes	Diabetes Prevention 60 min	60 min
Diabetes	Diabetes Prevention 90 min	90 min
Habits	Quit Smoking 60 min	60 min
Habits	Quit Smoking 90 min	90 min
Energy	Tibetan gymnastics 45 min	45 min
Energy	Tibetan gymnastics 60 min	60 min
Energy	Tibetan gymnastics 90 min	90 min
Relax	Releasing Muscle Blocks 45 min	45 min
Relax	Releasing Muscle Blocks 90 min	90 min
Begginer	Yoga for Beginners 60 min	60 min
Balance	Balance Development 90 min	90 min

Dynamic Knee-to-Chest 3 occurs 78 times in 80 challenges

Theme	Title	Duration	Day
Meditation	Meditation for Beginners in 7 Days 1 w. Day: 1, 2, 3, 4, 6, 7	1 w.	1, 2, 3, 4, 6, 7
Arms	Strong Arms in 14 Days 2 w. Day: 6, 7, 8, 10, 12, 14	2 w.	6, 7, 8, 10, 12, 14
Depression	Overcoming Depression in 14 Days 2 w. Day: 1, 2, 4, 5, 8, 9, 11, 14	2 w.	1, 2, 4, 5, 8, 9, 11, 14
Sleep	Healthy Sleep in 14 Days 2 w. Day: 11	2 w.	11
Stress	Anti-Stress in 14 Days 2 w. Day: 5, 7, 8, 9, 10, 11, 12, 13, 14	2 w.	5, 7, 8, 9, 10, 11, 12, 13, 14
Lower back	Lower Back Pain Relief Challenge in 14 days 2 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14	2 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14
Energy	Cheerful Morning in 14 Days 2 w. Day: 2, 8, 9, 13	2 w.	2, 8, 9, 13
Split	Side split in 14 Days 2 w. Day: 1, 2, 3, 4, 5, 6, 8, 10, 13	2 w.	1, 2, 3, 4, 5, 6, 8, 10, 13
Split	Front split in 14 Days 2 w. Day: 1, 2, 3, 4, 5, 6, 8, 10, 11, 13	2 w.	1, 2, 3, 4, 5, 6, 8, 10, 11, 13
Back	Royal Posture in 14 Days 2 w. Day: 1, 2, 5, 6, 7, 8, 9, 10, 11, 13, 14	2 w.	1, 2, 5, 6, 7, 8, 9, 10, 11, 13, 14
Back	Healthy Spine in 14 Days 2 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14	2 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14
Joints	Healthy Joints in 14 Days 2 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14	2 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14
Flexibility	Flexible Body in 14 Days 2 w. Day: 1, 2, 3, 4, 6, 10, 11	2 w.	1, 2, 3, 4, 6, 10, 11
Relax	Relaxation in 7 Days 1 w. Day: 4, 5, 6, 7	1 w.	4, 5, 6, 7
Lower back	Lower Back Pain Relief Challenge in 7 days 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Arms	Strong Arms in 7 Days 1 w. Day: 7	1 w.	7
Self-Esteem	Self-Esteem Boost in 7 Days 1 w. Day: 5	1 w.	5
Split	Front split in 7 Days 1 w. Day: 4, 6	1 w.	4, 6
Energy	Cheerful Morning in 7 Days 1 w. Day: 1, 2, 3, 4, 6	1 w.	1, 2, 3, 4, 6
Balance	Improve Your Balance in 7 Days 1 w. Day: 7	1 w.	7
Joints	Healthy Joints in 7 Days 1 w. Day: 7	1 w.	7
Back	Healthy Spine in 7 Days 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Energy	Energy Wake Up in 14 Days 2 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 13, 14	2 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 13, 14
Balance	Improve Your Balance in 14 Days 2 w. Day: 1, 2, 6	2 w.	1, 2, 6
Flexibility	Bend Over and Reach the Floor in 14 Days 2 w. Day: 1, 2, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14	2 w.	1, 2, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14
Self-Esteem	Self-Esteem Boost in 7 Days 2 w. Day: 4, 5, 6, 7, 9	2 w.	4, 5, 6, 7, 9
Relax	Relaxation in 14 Days 2 w. Day: 1, 2, 4, 5, 6, 10, 12, 14	2 w.	1, 2, 4, 5, 6, 10, 12, 14
Immunity	Boost Your Immune in 14 Days 2 w. Day: 2, 4, 5, 9, 10, 12	2 w.	2, 4, 5, 9, 10, 12
Immunity	Boost Your Immune in 21 Days 3 w. Day: 9, 11, 12, 16, 17, 19	3 w.	9, 11, 12, 16, 17, 19
Flexibility	Flexible Body in 21 Days 3 w. Day: 8, 9, 10, 11, 13, 17, 18	3 w.	8, 9, 10, 11, 13, 17, 18
Stress	Anti-Stress in 21 Days 3 w. Day: 12, 14, 15, 16, 17, 18, 19, 20, 21	3 w.	12, 14, 15, 16, 17, 18, 19, 20, 21
Split	Front split in 21 Days 3 w. Day: 4, 6, 8, 9, 10, 11, 12, 13, 15, 17, 18, 20	3 w.	4, 6, 8, 9, 10, 11, 12, 13, 15, 17, 18, 20
Depression	Overcoming Depression in 21 Days 3 w. Day: 8, 9, 11, 12, 15, 16, 18, 21	3 w.	8, 9, 11, 12, 15, 16, 18, 21
Joints	Healthy Joints in 21 Days 3 w. Day: 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21	3 w.	7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21
Energy	Energy Wake Up in 7 Days 3 w. Day: 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 20, 21	3 w.	8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 20, 21
Sleep	Healthy Sleep in 21 Days 3 w. Day: 18	3 w.	18
Balance	Improve Your Balance in 21 Days 3 w. Day: 7, 8, 9, 13	3 w.	7, 8, 9, 13
Back	Royal Posture in 21 Days 3 w. Day: 8, 9, 12, 13, 14, 15, 16, 17, 18, 20, 21	3 w.	8, 9, 12, 13, 14, 15, 16, 17, 18, 20, 21
Flexibility	Bend Over and Reach the Floor in 21 Days 3 w. Day: 8, 9, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21	3 w.	8, 9, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21
Energy	Cheerful Morning in 21 Days 3 w. Day: 1, 2, 3, 4, 6, 9, 15, 16, 20	3 w.	1, 2, 3, 4, 6, 9, 15, 16, 20
Meditation	Meditation for Beginners in 21 Days 3 w. Day: 1, 2, 3, 4, 6, 7	3 w.	1, 2, 3, 4, 6, 7
Self-Esteem	Self-Esteem Boost in 21 Days 3 w. Day: 5, 11, 12, 13, 14, 16	3 w.	5, 11, 12, 13, 14, 16
Arms	Strong Arms in 21 Days 3 w. Day: 7, 13, 14, 15, 17, 19, 21	3 w.	7, 13, 14, 15, 17, 19, 21
Lower back	Lower Back Pain Relief in 21 days 3 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21	3 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21
Relax	Relaxation in 21 Days 3 w. Day: 4, 5, 6, 7, 8, 9, 11, 12, 13, 17, 19, 21	3 w.	4, 5, 6, 7, 8, 9, 11, 12, 13, 17, 19, 21
Split	Side split in 21 Days 3 w. Day: 8, 9, 10, 11, 12, 13, 15, 17, 20	3 w.	8, 9, 10, 11, 12, 13, 15, 17, 20
Back	Healthy Spine in 21 Days 3 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21	3 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21
Habits	Stop Drinking in 7 Days 1 w. Day: 3	1 w.	3
Habits	Stop Drinking in 21 Days 3 w. Day: 8, 13, 17, 20, 21	3 w.	8, 13, 17, 20, 21
Habits	Stop Drinking in 28 Days 4 w. Day: 3, 6, 12, 15, 17	4 w.	3, 6, 12, 15, 17
Stress	Release from anxiety in 7 days 1 w. Day: 7	1 w.	7
Sex	The prolongation of sexual pleasure for 3 months 12 w. Day: 13, 70, 77	12 w.	13, 70, 77
Split	Front split in 28 Days 4 w. Day: 7, 14, 21, 27	4 w.	7, 14, 21, 27
Split	Side split in 28 days 4 w. Day: 28	4 w.	28
Split	Side split in 35 days 5 w. Day: 14, 23	5 w.	14, 23
Weight Loss	Edema Reduction in 14 Days 2 w. Day: 3	2 w.	3
Weight Loss	Edema Reduction in 21 Days 3 w. Day: 12, 15, 17	3 w.	12, 15, 17
Joints	Hip Opening in 21 Days 3 w. Day: 14, 21	3 w.	14, 21
Joints	Hip Opening in 28 Days 4 w. Day: 21	4 w.	21
Harmony	Inner Harmony in 28 Days 4 w. Day: 21	4 w.	21
Cardio	Healthy Heart in 14 Days 2 w. Day: 7	2 w.	7
Cardio	Healthy Heart in 21 Days 3 w. Day: 18, 19	3 w.	18, 19
Advanced	Yoga for Advanced in 21 days 3 w. Day: 11, 14, 21	3 w.	11, 14, 21
Advanced	Yoga for Advanced in 35 days 5 w. Day: 4, 14, 15	5 w.	4, 14, 15
After Pregnancy	Recovery After Childbirth in 7 Days 1 w. Day: 2	1 w.	2
After Pregnancy	Recovery After Childbirth in 21 Days 3 w. Day: 7, 14	3 w.	7, 14
After Pregnancy	Recovery After Childbirth in 28 Days 4 w. Day: 7, 19, 21, 28	4 w.	7, 19, 21, 28
Neck	Healthy Neck in 7 Days 1 w. Day: 1, 5, 6	1 w.	1, 5, 6
Neck	Healthy Neck in 14 Days 2 w. Day: 1, 13	2 w.	1, 13
Neck	Healthy Neck in 21 Days 3 w. Day: 1, 5, 11, 12, 18, 20	3 w.	1, 5, 11, 12, 18, 20
Neck	Healthy Neck in 28 Days 4 w. Day: 6, 9, 14, 21	4 w.	6, 9, 14, 21
Head	Relief from headache in 21 days 3 w. Day: 12, 14, 21	3 w.	12, 14, 21
Head	Relief from headache in 28 days 4 w. Day: 7, 11, 14, 15, 21, 24, 28	4 w.	7, 11, 14, 15, 21, 24, 28
Weight Loss	Slim Body in 28 Days 4 w. Day: 11, 17, 26	4 w.	11, 17, 26
Breasts	Beautiful Chest in 21 Days 3 w. Day: 12	3 w.	12
Breasts	Beautiful Chest in 28 Days 4 w. Day: 7, 14, 21, 28	4 w.	7, 14, 21, 28
Digestion	Healthy Digestion in 7 Days 1 w. Day: 4	1 w.	4
Digestion	Healthy Digestion in 21 Days 3 w. Day: 4, 6, 7, 8, 14	3 w.	4, 6, 7, 8, 14

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Dynamic Knee-to-Chest 3 Golakara kriya

Favorable effect

Contraindications

Technique of execution

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

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Details of the exercise

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Popularity 24 out of 442

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Dynamic Knee-to-Chest 3 Golakara 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

Reward

Popularity 24 out of 442

Where can I meet

Try the Mobile App of the Yoga Club

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Dynamic Knee-to-Chest 3 : video with the correct technique of performing the asana

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