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Dynamic Split Supta dvipada vistara kriya

1 min
34 score
3 kcal
Supine Poses
Dynamic
Dynamic Split
hourglass-icon 1 min
asana miniature
00:59
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 lower back
  • Improves mobility of the hip joints
  • Develops flexibility in the inner surface of the legs
  • Strengthens the core

Contraindications

Pregnancy

Technique of execution

Place your palms underneath your buttocks. Raise your legs into a vertical position. Then spread your legs as far apart as you can. Bring your feet together. Continue this movement. Avoid pain. Focus on your breath. Then stop this movement. Bring your legs down to the floor. Relax your arms at your sides.

Upload date:2025-09-22T10:17:29+00:00

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

1
If you struggle to lift both legs at the time, lift one by one and bend them. When you strengthen the muscles try to so as in the video.

Where can I meet

Lesson search
Challenges

Dynamic Split occurs 54 times in ready-made lessons

Theme Title Time
Strength
Power Body 30 min
30 min
Strength
Power Body 45 min
45 min
Strength
Power Body 60 min
60 min
Strength
Power Body 90 min
90 min
Legs
Slender Legs 25 min
25 min
Legs
Slender Legs 30 min
30 min
Legs
Slender Legs 45 min
45 min
Legs
Slender Legs 60 min
60 min
Legs
Slender Legs 90 min
90 min
Pregnancy
Pregnancy Prep 90 min
90 min
Relax
Anti-Stress 15 min
15 min
Relax
Anti-Stress 20 min
20 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
Depression
Depression Avoider 20 min
20 min
Depression
Depression Avoider 25 min
25 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
Sex
Healthy Prostate 25 min
25 min
Sex
Healthy Prostate 30 min
30 min
Sex
Healthy Prostate 45 min
45 min
Sex
Healthy Prostate 60 min
60 min
Sex
Healthy Prostate 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
Cardio
Cardio 45 min
45 min
Cardio
Cardio 60 min
60 min
Cardio
Cardio 90 min
90 min
Sleep
Healthy Sleep 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
Back
Yoga for Scoliosis 90 min
90 min
Sex
Prolongation of pleasure 45 min
45 min
Joints
Opening of the hip joints 30 min
30 min
Weight Loss
Fit Body 90 min
90 min
Pelvis
Pelvic Floor Strengthening Yoga 30 min
30 min
Pelvis
Pelvic Floor Strengthening Yoga 60 min
60 min
Pelvis
Pelvic Floor Strengthening Yoga 90 min
90 min
Relax
Yoga on the Back 20 min
20 min
Relax
Yoga on the Back 25 min
25 min
Relax
Yoga on the Back 30 min
30 min
Relax
Yoga on the Back 45 min
45 min
Relax
Yoga on the Back 60 min
60 min
Relax
Yoga in the Lying Position 90 min
90 min

Dynamic Split occurs 45 times in ready-made courses

Theme Title Duration Day
Abs
6-Pack in 28 Days 4 w.
Day: 17, 28
4 w. 17, 28
Energy
Cheerful Morning in 28 Days 4 w.
Day: 10, 13, 15, 19, 22, 24, 25, 26, 27, 28
4 w. 10, 13, 15, 19, 22, 24, 25, 26, 27, 28
Weight Loss
Weight Loss in 14 Days 2 w.
Day: 5, 10, 14
2 w. 5, 10, 14
Weight Loss
Weight Loss in 7 Days 1 w.
Day: 7
1 w. 7
Weight Loss
Weight Loss in 21 Days 3 w.
Day: 8, 12, 13, 14, 15, 17, 18, 19, 20, 21
3 w. 8, 12, 13, 14, 15, 17, 18, 19, 20, 21
Waist
Slim Waist in 28 Days 4 w.
Day: 4, 5, 11, 15, 16, 26, 27
4 w. 4, 5, 11, 15, 16, 26, 27
Legs
Slender Legs in 28 Days 4 w.
Day: 14
4 w. 14
Glutes
Tight Butt Challenge in 28 Days 4 w.
Day: 15, 16
4 w. 15, 16
Depression
Overcoming Depression in 14 Days 2 w.
Day: 4, 5, 8
2 w. 4, 5, 8
Energy
Cheerful Morning in 14 Days 2 w.
Day: 4
2 w. 4
Split
Side split in 14 Days 2 w.
Day: 13
2 w. 13
Joints
Healthy Joints in 14 Days 2 w.
Day: 8, 13
2 w. 8, 13
Split
Side split in 7 Days 1 w.
Day: 1, 2
1 w. 1, 2
Legs
Slender Legs in 7 Days 1 w.
Day: 1, 3, 5
1 w. 1, 3, 5
Waist
Slim Waist Challenge in 7 Days 1 w.
Day: 7
1 w. 7
Abs
6-Pack in 7 Days 1 w.
Day: 2, 3, 4
1 w. 2, 3, 4
Energy
Energy Wake Up in 7 Days 1 w.
Day: 5
1 w. 5
Joints
Healthy Joints in 7 Days 1 w.
Day: 7
1 w. 7
Stress
Anti-Stress in 7 Days 1 w.
Day: 4, 5, 6, 7
1 w. 4, 5, 6, 7
Energy
Energy Wake Up in 14 Days 2 w.
Day: 1, 2, 3, 4, 9
2 w. 1, 2, 3, 4, 9
Stress
Anti-Stress in 21 Days 3 w.
Day: 4, 5, 6, 7
3 w. 4, 5, 6, 7
Depression
Overcoming Depression in 21 Days 3 w.
Day: 11, 12, 15
3 w. 11, 12, 15
Joints
Healthy Joints in 21 Days 3 w.
Day: 7, 15, 20
3 w. 7, 15, 20
Energy
Energy Wake Up in 7 Days 3 w.
Day: 5, 8, 9, 10, 11, 16
3 w. 5, 8, 9, 10, 11, 16
Abs
6-Pack in 21 Days 3 w.
Day: 2, 3, 4
3 w. 2, 3, 4
Energy
Cheerful Morning in 21 Days 3 w.
Day: 11
3 w. 11
Waist
Slim Waist in 21 Days 3 w.
Day: 7
3 w. 7
Legs
Slender Legs in 21 Days 3 w.
Day: 1, 3, 5
3 w. 1, 3, 5
Split
Side split in 21 Days 3 w.
Day: 1, 2, 20
3 w. 1, 2, 20
Stress
Release from anxiety in 28 days 4 w.
Day: 25
4 w. 25
Back
Yoga for Scoliosis in 21 Days 3 w.
Day: 12
3 w. 12
Back
Yoga for Scoliosis in 28 Days 4 w.
Day: 14, 18, 25
4 w. 14, 18, 25
Sex
The prolongation of sexual pleasure for 3 months 12 w.
Day: 30, 61, 72, 76
12 w. 30, 61, 72, 76
Split
Side split in 28 days 4 w.
Day: 4
4 w. 4
Split
Side split in 35 days 5 w.
Day: 1
5 w. 1
Weight Loss
Edema Reduction in 7 Days 1 w.
Day: 5
1 w. 5
Weight Loss
Edema Reduction in 14 Days 2 w.
Day: 14
2 w. 14
Weight Loss
Edema Reduction in 21 Days 3 w.
Day: 3, 6
3 w. 3, 6
Joints
Hip Opening in 7 Days 1 w.
Day: 3
1 w. 3
Joints
Hip Opening in 21 Days 3 w.
Day: 1, 9, 16
3 w. 1, 9, 16
Joints
Hip Opening in 28 Days 4 w.
Day: 24
4 w. 24
Cardio
Healthy Heart in 21 Days 3 w.
Day: 16, 19
3 w. 16, 19
Advanced
Yoga for Advanced in 35 days 5 w.
Day: 15
5 w. 15
Digestion
Healthy Digestion in 21 Days 3 w.
Day: 4
3 w. 4
Sex
The prolongation of sexual pleasure for 28 days 4 w.
Day: 5, 8
4 w. 5, 8

Details of the exercise

Category
Supine Poses
Mechanics
Dynamic
Complexity
For Beginners
Duration
1 minute
Energy consumption
3 kcal
Popularity
184 out of 441

Where can I meet

Lesson search
Challenges

Dynamic Split occurs 54 times in ready-made lessons

Lesson Duration
Power Body 30 min
Power Body 45 min
Power Body 60 min
Power Body 90 min
Slender Legs 25 min
Slender Legs 30 min
Slender Legs 45 min
Slender Legs 60 min
Slender Legs 90 min
Pregnancy Prep 90 min
Anti-Stress 15 min
Anti-Stress 20 min
Anti-Stress 25 min
Anti-Stress 30 min
Anti-Stress 45 min
Anti-Stress 60 min
Anti-Stress 90 min
Active Morning 45 min
Active Morning 60 min
Active Morning 90 min
Depression Avoider 20 min
Depression Avoider 25 min
Depression Avoider 30 min
Depression Avoider 45 min
Depression Avoider 60 min
Depression Avoider 90 min
Healthy Prostate 25 min
Healthy Prostate 30 min
Healthy Prostate 45 min
Healthy Prostate 60 min
Healthy Prostate 90 min
Tennis Sequence 45 min
Tennis Sequence 60 min
Tennis Sequence 90 min
Cardio 45 min
Cardio 60 min
Cardio 90 min
Healthy Sleep 90 min
Blood Pressure Booster 45 min
Blood Pressure Booster 60 min
Blood Pressure Booster 90 min
Yoga for Scoliosis 90 min
Prolongation of pleasure 45 min
Opening of the hip joints 30 min
Fit Body 90 min
Pelvic Floor Strengthening Yoga 30 min
Pelvic Floor Strengthening Yoga 60 min
Pelvic Floor Strengthening Yoga 90 min
Yoga on the Back 20 min
Yoga on the Back 25 min
Yoga on the Back 30 min
Yoga on the Back 45 min
Yoga on the Back 60 min
Yoga in the Lying Position 90 min

Dynamic Split occurs 45 times in ready-made courses

Theme Title Duration Day
Abs
6-Pack in 28 Days 4 w.
Day: 17, 28
4 w. 17, 28
Energy
Cheerful Morning in 28 Days 4 w.
Day: 10, 13, 15, 19, 22, 24, 25, 26, 27, 28
4 w. 10, 13, 15, 19, 22, 24, 25, 26, 27, 28
Weight Loss
Weight Loss in 14 Days 2 w.
Day: 5, 10, 14
2 w. 5, 10, 14
Weight Loss
Weight Loss in 7 Days 1 w.
Day: 7
1 w. 7
Weight Loss
Weight Loss in 21 Days 3 w.
Day: 8, 12, 13, 14, 15, 17, 18, 19, 20, 21
3 w. 8, 12, 13, 14, 15, 17, 18, 19, 20, 21
Waist
Slim Waist in 28 Days 4 w.
Day: 4, 5, 11, 15, 16, 26, 27
4 w. 4, 5, 11, 15, 16, 26, 27
Legs
Slender Legs in 28 Days 4 w.
Day: 14
4 w. 14
Glutes
Tight Butt Challenge in 28 Days 4 w.
Day: 15, 16
4 w. 15, 16
Depression
Overcoming Depression in 14 Days 2 w.
Day: 4, 5, 8
2 w. 4, 5, 8
Energy
Cheerful Morning in 14 Days 2 w.
Day: 4
2 w. 4
Split
Side split in 14 Days 2 w.
Day: 13
2 w. 13
Joints
Healthy Joints in 14 Days 2 w.
Day: 8, 13
2 w. 8, 13
Split
Side split in 7 Days 1 w.
Day: 1, 2
1 w. 1, 2
Legs
Slender Legs in 7 Days 1 w.
Day: 1, 3, 5
1 w. 1, 3, 5
Waist
Slim Waist Challenge in 7 Days 1 w.
Day: 7
1 w. 7
Abs
6-Pack in 7 Days 1 w.
Day: 2, 3, 4
1 w. 2, 3, 4
Energy
Energy Wake Up in 7 Days 1 w.
Day: 5
1 w. 5
Joints
Healthy Joints in 7 Days 1 w.
Day: 7
1 w. 7
Stress
Anti-Stress in 7 Days 1 w.
Day: 4, 5, 6, 7
1 w. 4, 5, 6, 7
Energy
Energy Wake Up in 14 Days 2 w.
Day: 1, 2, 3, 4, 9
2 w. 1, 2, 3, 4, 9
Stress
Anti-Stress in 21 Days 3 w.
Day: 4, 5, 6, 7
3 w. 4, 5, 6, 7
Depression
Overcoming Depression in 21 Days 3 w.
Day: 11, 12, 15
3 w. 11, 12, 15
Joints
Healthy Joints in 21 Days 3 w.
Day: 7, 15, 20
3 w. 7, 15, 20
Energy
Energy Wake Up in 7 Days 3 w.
Day: 5, 8, 9, 10, 11, 16
3 w. 5, 8, 9, 10, 11, 16
Abs
6-Pack in 21 Days 3 w.
Day: 2, 3, 4
3 w. 2, 3, 4
Energy
Cheerful Morning in 21 Days 3 w.
Day: 11
3 w. 11
Waist
Slim Waist in 21 Days 3 w.
Day: 7
3 w. 7
Legs
Slender Legs in 21 Days 3 w.
Day: 1, 3, 5
3 w. 1, 3, 5
Split
Side split in 21 Days 3 w.
Day: 1, 2, 20
3 w. 1, 2, 20
Stress
Release from anxiety in 28 days 4 w.
Day: 25
4 w. 25
Back
Yoga for Scoliosis in 21 Days 3 w.
Day: 12
3 w. 12
Back
Yoga for Scoliosis in 28 Days 4 w.
Day: 14, 18, 25
4 w. 14, 18, 25
Sex
The prolongation of sexual pleasure for 3 months 12 w.
Day: 30, 61, 72, 76
12 w. 30, 61, 72, 76
Split
Side split in 28 days 4 w.
Day: 4
4 w. 4
Split
Side split in 35 days 5 w.
Day: 1
5 w. 1
Weight Loss
Edema Reduction in 7 Days 1 w.
Day: 5
1 w. 5
Weight Loss
Edema Reduction in 14 Days 2 w.
Day: 14
2 w. 14
Weight Loss
Edema Reduction in 21 Days 3 w.
Day: 3, 6
3 w. 3, 6
Joints
Hip Opening in 7 Days 1 w.
Day: 3
1 w. 3
Joints
Hip Opening in 21 Days 3 w.
Day: 1, 9, 16
3 w. 1, 9, 16
Joints
Hip Opening in 28 Days 4 w.
Day: 24
4 w. 24
Cardio
Healthy Heart in 21 Days 3 w.
Day: 16, 19
3 w. 16, 19
Advanced
Yoga for Advanced in 35 days 5 w.
Day: 15
5 w. 15
Digestion
Healthy Digestion in 21 Days 3 w.
Day: 4
3 w. 4
Sex
The prolongation of sexual pleasure for 28 days 4 w.
Day: 5, 8
4 w. 5, 8

Reward

Flexibility
4
Stamina
5
Focus
6
Strength
7
Mobility
7
Balance
5
Урок 439 ( Dynamic Split )

1 / 1 асан
asana
00:59
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 Split: video with the correct technique of performing the asana and a description of the asana. Watch free video tutorials online at home by Unagrande YogaClub. Install the application, it offers much more new, useful, and intensive yoga challenges!

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