Dynamic Seated Back Strengthening Vistrita-siddha-kriyya

: 1 min

: 32 points

: 4 kcal

Seated Poses

Dynamic

Benefits

Improves mobility of the arm joints
Strengthens the back muscles
Improves spinal mobility
Strengthens the thigh muscles
Improves mobility of the leg joints

Contraindications

Pregnancy

Knee injuries

Lower back injuries

Technique

Open your arms, bring them behind your back and interlace your fingers. Lift your straight arms as you fold your torso and head forward. Continue gently alternating between folding and rising while breathing freely. Sit tall and rest your palms on your knees.

If It’s Difficult

Sit cross-legged if that feels more comfortable. Hold a strap behind your back with both hands if your fingers do not meet.

Where It Appears

Yoga

Challenges

Dynamic Seated Back Strengthening appears 19 time in yoga classes

Topic	Title	Time
Strength	Strong Arms 45 min	45 min
Strength	Strong Arms 60 min	60 min
Strength	Strong Arms 90 min	90 min
Sleep	Evening Routine 90 min	90 min
Energy	Dynamic Routine 45 min	45 min
Energy	Dynamic Routine 60 min	60 min
Energy	Dynamic Routine 90 min	90 min
Digestion	Yoga for the Liver 45 min	45 min
Digestion	Yoga for the Liver 60 min	60 min
Digestion	Yoga for the Liver 90 min	90 min
Headache	Headache relief 90 min	90 min
Flexibility	Stretching 90 min	90 min
Energy	Longer-Lasting Pleasure 45 min	45 min
Arms	Hands and Wrists 90 min	90 min
Back	Yoga Lying Down 60 min	60 min
Back	Shoulders and Shoulder Blades 90 min	90 min
Energy	Mat Pilates 25 min	25 min
Energy	Mat Pilates 45 min	45 min
Energy	Mat Pilates 90 min	90 min

Dynamic Seated Back Strengthening appears 83 times in challenges

Topic	Title	Duration	Day
Health	Strengthen Your Immunity 4 wk Day: 23, 24	4 wk	23, 24
Whole body	Flexible Body 4 wk Day: 17	4 wk	17
Back	Healthy Back 4 wk Day: 5, 11	4 wk	5, 11
Whole body	Front Splits 5 wk Day: 10	5 wk	10
Energy	Energizing Morning 4 wk Day: 18, 19, 20, 21, 22, 23, 24, 25, 27	4 wk	18, 19, 20, 21, 22, 23, 24, 25, 27
Confidence	Boost Your Self-Esteem 4 wk Day: 24	4 wk	24
Whole body	Strong Arms 4 wk Day: 1, 4, 5, 6, 10	4 wk	1, 4, 5, 6, 10
Back	Relief from Lower Back Pain 4 wk Day: 18	4 wk	18
Beginners	First Steps in Meditation 1 wk Day: 3, 5	1 wk	3, 5
Whole body	Strong Arms 2 wk Day: 5	2 wk	5
Stress relief	Overcoming Depression 2 wk Day: 2, 3, 6, 8, 9, 10	2 wk	2, 3, 6, 8, 9, 10
Sleep	Healthy Sleep 2 wk Day: 3, 4	2 wk	3, 4
Stress relief	Stress Relief 2 wk Day: 1, 2, 3, 4, 5, 6, 7, 11, 13	2 wk	1, 2, 3, 4, 5, 6, 7, 11, 13
Energy	Energizing Morning 2 wk Day: 4	2 wk	4
Whole body	Healthy Joints 2 wk Day: 1, 2, 13	2 wk	1, 2, 13
Stress relief	Relaxation 1 wk Day: 3, 4	1 wk	3, 4
Back	Relief from Lower Back Pain 1 wk Day: 5	1 wk	5
Sleep	Healthy Sleep 1 wk Day: 4, 5	1 wk	4, 5
Whole body	Healthy Joints 1 wk Day: 7	1 wk	7
Weight loss	Awaken Your Strength 2 wk Day: 2, 6	2 wk	2, 6
Whole body	Touch the Floor 2 wk Day: 11, 12	2 wk	11, 12
Stress relief	Relaxation 2 wk Day: 2, 3, 7	2 wk	2, 3, 7
Stress relief	Stress Relief 3 wk Day: 8, 9, 10, 11, 12, 13, 14, 18, 20	3 wk	8, 9, 10, 11, 12, 13, 14, 18, 20
Stress relief	Overcoming Depression 3 wk Day: 9, 10, 13, 15, 16, 17	3 wk	9, 10, 13, 15, 16, 17
Whole body	Healthy Joints 3 wk Day: 7, 8, 9, 20	3 wk	7, 8, 9, 20
Weight loss	Awaken Your Strength 3 wk Day: 9, 13	3 wk	9, 13
Sleep	Healthy Sleep 3 wk Day: 4, 5, 10, 11	3 wk	4, 5, 10, 11
Whole body	Touch the Floor 3 wk Day: 19	3 wk	19
Energy	Energizing Morning 3 wk Day: 11	3 wk	11
Beginners	First Steps in Meditation 3 wk Day: 3, 5	3 wk	3, 5
Whole body	Strong Arms 3 wk Day: 12	3 wk	12
Back	Relief from Lower Back Pain 3 wk Day: 5	3 wk	5
Stress relief	Relaxation 3 wk Day: 3, 4, 9, 10, 14	3 wk	3, 4, 9, 10, 14
Health	Quit Smoking 2 wk Day: 3, 7	2 wk	3, 7
Health	Quit Smoking 3 wk Day: 7, 14, 21	3 wk	7, 14, 21
Health	Quit Smoking 4 wk Day: 7, 14, 21, 28	4 wk	7, 14, 21, 28
Health	Quit Drinking 4 wk Day: 7, 14, 21, 28	4 wk	7, 14, 21, 28
Stress relief	Relief from Anxiety 1 wk Day: 6	1 wk	6
Stress relief	Relief from Anxiety 2 wk Day: 3	2 wk	3
Stress relief	Relief from Anxiety 3 wk Day: 18	3 wk	18
Stress relief	Relief from Anxiety 4 wk Day: 2, 7, 14, 21, 28	4 wk	2, 7, 14, 21, 28
Men's health	Prolong Sexual Pleasure 12 wk Day: 7, 14, 21, 28, 49, 61	12 wk	7, 14, 21, 28, 49, 61
Whole body	Middle Splits 4 wk Day: 19	4 wk	19
Whole body	Middle Splits 5 wk Day: 21, 28	5 wk	21, 28
Health	Reduce Puffiness 2 wk Day: 7, 14	2 wk	7, 14
Health	Reduce Puffiness 3 wk Day: 21	3 wk	21
Health	Reduce Puffiness 4 wk Day: 7, 14, 21, 28	4 wk	7, 14, 21, 28
Whole body	Open Your Hips 2 wk Day: 4	2 wk	4
Whole body	Open Your Hips 3 wk Day: 13	3 wk	13
Whole body	Open Your Hips 4 wk Day: 7	4 wk	7
Stress relief	Inner Harmony 4 wk Day: 7	4 wk	7
Health	Healthy Heart 2 wk Day: 12	2 wk	12
Health	Healthy Heart 3 wk Day: 14, 21	3 wk	14, 21
Health	Healthy Heart 4 wk Day: 7, 14, 21, 28	4 wk	7, 14, 21, 28
Whole body	Advanced Yoga 4 wk Day: 7, 14, 28	4 wk	7, 14, 28
Whole body	Advanced Yoga 5 wk Day: 7, 14, 16, 28	5 wk	7, 14, 16, 28
Women's health	Postpartum Recovery 3 wk Day: 7, 21	3 wk	7, 21
Women's health	Postpartum Recovery 4 wk Day: 14	4 wk	14
Back	Healthy Neck 3 wk Day: 5, 15	3 wk	5, 15
Back	Healthy Neck 4 wk Day: 28	4 wk	28
Health	Headache Relief 4 wk Day: 4, 15, 27	4 wk	4, 15, 27
Health	Healthy Digestion 4 wk Day: 2	4 wk	2
Men's health	Prolong Sexual Pleasure 1 wk Day: 4	1 wk	4
Stress relief	Yoga in the Big City 1 wk Day: 4	1 wk	4
Stress relief	Yoga in the Big City 2 wk Day: 6, 14	2 wk	6, 14
Stress relief	Yoga in the Big City 3 wk Day: 4, 14, 17	3 wk	4, 14, 17
Stress relief	Yoga in the Big City 4 wk Day: 4, 14, 17, 25	4 wk	4, 14, 17, 25
Back	Atlas Stands Tall 1 wk Day: 2, 5	1 wk	2, 5
Back	Atlas Stands Tall 2 wk Day: 2, 5, 8	2 wk	2, 5, 8
Back	Atlas Stands Tall 3 wk Day: 2, 5, 8, 16	3 wk	2, 5, 8, 16
Back	Atlas Stands Tall 4 wk Day: 2, 5, 8, 16	4 wk	2, 5, 8, 16
Stress relief	The Calm Formula 1 wk Day: 5	1 wk	5
Stress relief	The Calm Formula 2 wk Day: 5, 9	2 wk	5, 9
Stress relief	The Calm Formula 3 wk Day: 5, 9, 20	3 wk	5, 9, 20
Stress relief	The Calm Formula 4 wk Day: 5, 9, 20, 24	4 wk	5, 9, 20, 24
Whole body	Flexibility Whisperer 1 wk Day: 2, 4	1 wk	2, 4
Whole body	Flexibility Whisperer 2 wk Day: 2, 4, 10, 14	2 wk	2, 4, 10, 14
Whole body	Flexibility Whisperer 3 wk Day: 2, 4, 10, 14, 17	3 wk	2, 4, 10, 14, 17
Whole body	Flexibility Whisperer 4 wk Day: 2, 4, 10, 14, 17, 23	4 wk	2, 4, 10, 14, 17, 23
Weight loss	Intensive Weight Loss 1 wk Day: 1	1 wk	1
Weight loss	Intensive Weight Loss 2 wk Day: 1	2 wk	1
Weight loss	Intensive Weight Loss 3 wk Day: 1, 18	3 wk	1, 18
Weight loss	Intensive Weight Loss 4 wk Day: 1, 18, 24	4 wk	1, 18, 24

Exercise Details

Where It Appears

Yoga

Challenges

Dynamic Seated Back Strengthening appears 19 time in yoga classes

Class	Duration
Strong Arms	45 min
Strong Arms	60 min
Strong Arms	90 min
Evening Routine	90 min
Dynamic Routine	45 min
Dynamic Routine	60 min
Dynamic Routine	90 min
Yoga for the Liver	45 min
Yoga for the Liver	60 min
Yoga for the Liver	90 min
Headache relief	90 min
Stretching	90 min
Longer-Lasting Pleasure	45 min
Hands and Wrists	90 min
Yoga Lying Down	60 min
Shoulders and Shoulder Blades	90 min
Mat Pilates	25 min
Mat Pilates	45 min
Mat Pilates	90 min

Dynamic Seated Back Strengthening appears 83 times in challenges

Topic	Title	Duration	Day
Health	Strengthen Your Immunity 4 wk Day: 23, 24	4 wk	23, 24
Whole body	Flexible Body 4 wk Day: 17	4 wk	17
Back	Healthy Back 4 wk Day: 5, 11	4 wk	5, 11
Whole body	Front Splits 5 wk Day: 10	5 wk	10
Energy	Energizing Morning 4 wk Day: 18, 19, 20, 21, 22, 23, 24, 25, 27	4 wk	18, 19, 20, 21, 22, 23, 24, 25, 27
Confidence	Boost Your Self-Esteem 4 wk Day: 24	4 wk	24
Whole body	Strong Arms 4 wk Day: 1, 4, 5, 6, 10	4 wk	1, 4, 5, 6, 10
Back	Relief from Lower Back Pain 4 wk Day: 18	4 wk	18
Beginners	First Steps in Meditation 1 wk Day: 3, 5	1 wk	3, 5
Whole body	Strong Arms 2 wk Day: 5	2 wk	5
Stress relief	Overcoming Depression 2 wk Day: 2, 3, 6, 8, 9, 10	2 wk	2, 3, 6, 8, 9, 10
Sleep	Healthy Sleep 2 wk Day: 3, 4	2 wk	3, 4
Stress relief	Stress Relief 2 wk Day: 1, 2, 3, 4, 5, 6, 7, 11, 13	2 wk	1, 2, 3, 4, 5, 6, 7, 11, 13
Energy	Energizing Morning 2 wk Day: 4	2 wk	4
Whole body	Healthy Joints 2 wk Day: 1, 2, 13	2 wk	1, 2, 13
Stress relief	Relaxation 1 wk Day: 3, 4	1 wk	3, 4
Back	Relief from Lower Back Pain 1 wk Day: 5	1 wk	5
Sleep	Healthy Sleep 1 wk Day: 4, 5	1 wk	4, 5
Whole body	Healthy Joints 1 wk Day: 7	1 wk	7
Weight loss	Awaken Your Strength 2 wk Day: 2, 6	2 wk	2, 6
Whole body	Touch the Floor 2 wk Day: 11, 12	2 wk	11, 12
Stress relief	Relaxation 2 wk Day: 2, 3, 7	2 wk	2, 3, 7
Stress relief	Stress Relief 3 wk Day: 8, 9, 10, 11, 12, 13, 14, 18, 20	3 wk	8, 9, 10, 11, 12, 13, 14, 18, 20
Stress relief	Overcoming Depression 3 wk Day: 9, 10, 13, 15, 16, 17	3 wk	9, 10, 13, 15, 16, 17
Whole body	Healthy Joints 3 wk Day: 7, 8, 9, 20	3 wk	7, 8, 9, 20
Weight loss	Awaken Your Strength 3 wk Day: 9, 13	3 wk	9, 13
Sleep	Healthy Sleep 3 wk Day: 4, 5, 10, 11	3 wk	4, 5, 10, 11
Whole body	Touch the Floor 3 wk Day: 19	3 wk	19
Energy	Energizing Morning 3 wk Day: 11	3 wk	11
Beginners	First Steps in Meditation 3 wk Day: 3, 5	3 wk	3, 5
Whole body	Strong Arms 3 wk Day: 12	3 wk	12
Back	Relief from Lower Back Pain 3 wk Day: 5	3 wk	5
Stress relief	Relaxation 3 wk Day: 3, 4, 9, 10, 14	3 wk	3, 4, 9, 10, 14
Health	Quit Smoking 2 wk Day: 3, 7	2 wk	3, 7
Health	Quit Smoking 3 wk Day: 7, 14, 21	3 wk	7, 14, 21
Health	Quit Smoking 4 wk Day: 7, 14, 21, 28	4 wk	7, 14, 21, 28
Health	Quit Drinking 4 wk Day: 7, 14, 21, 28	4 wk	7, 14, 21, 28
Stress relief	Relief from Anxiety 1 wk Day: 6	1 wk	6
Stress relief	Relief from Anxiety 2 wk Day: 3	2 wk	3
Stress relief	Relief from Anxiety 3 wk Day: 18	3 wk	18
Stress relief	Relief from Anxiety 4 wk Day: 2, 7, 14, 21, 28	4 wk	2, 7, 14, 21, 28
Men's health	Prolong Sexual Pleasure 12 wk Day: 7, 14, 21, 28, 49, 61	12 wk	7, 14, 21, 28, 49, 61
Whole body	Middle Splits 4 wk Day: 19	4 wk	19
Whole body	Middle Splits 5 wk Day: 21, 28	5 wk	21, 28
Health	Reduce Puffiness 2 wk Day: 7, 14	2 wk	7, 14
Health	Reduce Puffiness 3 wk Day: 21	3 wk	21
Health	Reduce Puffiness 4 wk Day: 7, 14, 21, 28	4 wk	7, 14, 21, 28
Whole body	Open Your Hips 2 wk Day: 4	2 wk	4
Whole body	Open Your Hips 3 wk Day: 13	3 wk	13
Whole body	Open Your Hips 4 wk Day: 7	4 wk	7
Stress relief	Inner Harmony 4 wk Day: 7	4 wk	7
Health	Healthy Heart 2 wk Day: 12	2 wk	12
Health	Healthy Heart 3 wk Day: 14, 21	3 wk	14, 21
Health	Healthy Heart 4 wk Day: 7, 14, 21, 28	4 wk	7, 14, 21, 28
Whole body	Advanced Yoga 4 wk Day: 7, 14, 28	4 wk	7, 14, 28
Whole body	Advanced Yoga 5 wk Day: 7, 14, 16, 28	5 wk	7, 14, 16, 28
Women's health	Postpartum Recovery 3 wk Day: 7, 21	3 wk	7, 21
Women's health	Postpartum Recovery 4 wk Day: 14	4 wk	14
Back	Healthy Neck 3 wk Day: 5, 15	3 wk	5, 15
Back	Healthy Neck 4 wk Day: 28	4 wk	28
Health	Headache Relief 4 wk Day: 4, 15, 27	4 wk	4, 15, 27
Health	Healthy Digestion 4 wk Day: 2	4 wk	2
Men's health	Prolong Sexual Pleasure 1 wk Day: 4	1 wk	4
Stress relief	Yoga in the Big City 1 wk Day: 4	1 wk	4
Stress relief	Yoga in the Big City 2 wk Day: 6, 14	2 wk	6, 14
Stress relief	Yoga in the Big City 3 wk Day: 4, 14, 17	3 wk	4, 14, 17
Stress relief	Yoga in the Big City 4 wk Day: 4, 14, 17, 25	4 wk	4, 14, 17, 25
Back	Atlas Stands Tall 1 wk Day: 2, 5	1 wk	2, 5
Back	Atlas Stands Tall 2 wk Day: 2, 5, 8	2 wk	2, 5, 8
Back	Atlas Stands Tall 3 wk Day: 2, 5, 8, 16	3 wk	2, 5, 8, 16
Back	Atlas Stands Tall 4 wk Day: 2, 5, 8, 16	4 wk	2, 5, 8, 16
Stress relief	The Calm Formula 1 wk Day: 5	1 wk	5
Stress relief	The Calm Formula 2 wk Day: 5, 9	2 wk	5, 9
Stress relief	The Calm Formula 3 wk Day: 5, 9, 20	3 wk	5, 9, 20
Stress relief	The Calm Formula 4 wk Day: 5, 9, 20, 24	4 wk	5, 9, 20, 24
Whole body	Flexibility Whisperer 1 wk Day: 2, 4	1 wk	2, 4
Whole body	Flexibility Whisperer 2 wk Day: 2, 4, 10, 14	2 wk	2, 4, 10, 14
Whole body	Flexibility Whisperer 3 wk Day: 2, 4, 10, 14, 17	3 wk	2, 4, 10, 14, 17
Whole body	Flexibility Whisperer 4 wk Day: 2, 4, 10, 14, 17, 23	4 wk	2, 4, 10, 14, 17, 23
Weight loss	Intensive Weight Loss 1 wk Day: 1	1 wk	1
Weight loss	Intensive Weight Loss 2 wk Day: 1	2 wk	1
Weight loss	Intensive Weight Loss 3 wk Day: 1, 18	3 wk	1, 18
Weight loss	Intensive Weight Loss 4 wk Day: 1, 18, 24	4 wk	1, 18, 24

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Dynamic Seated Back Strengthening Vistrita-siddha-kriyya

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Where It Appears

Exercise Details

Where It Appears

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Dynamic Seated Back Strengthening: Video & Guide | Unagrande

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