Dynamic Split Supta dvipada vistara kriya

: 1 min

: 34 score

: 3 kcal

Supine Poses

Dynamic

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.

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

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 45 times in 45 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

Dynamic Split occurs 45 times in 45 challenges

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

Where can I meet

Lesson search

Challenges

Dynamic Split occurs 45 times in 45 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

Dynamic Split occurs 45 times in 45 challenges

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

Stamina

Focus

Strength

Mobility

Balance

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Dynamic Split Supta dvipada vistara kriya

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

Where can I meet

Reward

Try the Mobile App of the Yoga Club

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Thank you!

Congratulations!

Dynamic Split Supta dvipada vistara 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

Where can I meet

Reward

Try the Mobile App of the Yoga Club

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Dynamic Split: video with the correct technique of performing the asana

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