Dynamic Split Supta dvipada vistara kriya

1 min
34 score
4 kcal
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

don't give up!

You've completed your lesson in 5 минут. To have your lesson counted and added to your statistics, you should practice for at least a few seconds

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:2024-05-22T18:55:56+03:00

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 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 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 45 min
Energy 60 min
Energy 90 min
Depression 20 min
Depression 25 min
Depression 30 min
Depression 45 min
Depression 60 min
Depression 90 min
Sex 25 min
Sex 30 min
Sex 45 min
Sex 60 min
Sex 90 min
Sports 45 min
Sports 60 min
Sports 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 45 min
Blood Pressure 60 min
Blood Pressure 90 min
Back 90 min
Sex 45 min
Joints 30 min
Weight Loss
Fit Body 90 min
90 min

Dynamic Split occurs 43 times in 43 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 4 w. 14
Glutes 4 w. 15, 16
Depression 2 w. 4, 5, 8
Energy 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 1 w. 7
Abs
6-Pack in 7 Days 1 w.
Day: 2, 3, 4
1 w. 2, 3, 4
Energy 1 w. 5
Joints 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 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 4 w. 25
Back 3 w. 12
Back
Yoga for Scoliosis in 28 Days 4 w.
Day: 14, 18, 25
4 w. 14, 18, 25
Sex 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 1 w. 5
Weight Loss 2 w. 14
Weight Loss 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
Productivity 5 w. 15

Details of the exercise

Category
Supine Poses
Duration
1 minute
Energy consumption
4 kcal

Reward

Flexibility
4
Stamina
5
Focus
6
Strength
7
Mobility
7
Balance
5

Popularity 168 out of 442

Rarely used
in ready-made lessons
45 lessons
Rarely used
in ready-made courses
43 challenges

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 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 45 min
Energy 60 min
Energy 90 min
Depression 20 min
Depression 25 min
Depression 30 min
Depression 45 min
Depression 60 min
Depression 90 min
Sex 25 min
Sex 30 min
Sex 45 min
Sex 60 min
Sex 90 min
Sports 45 min
Sports 60 min
Sports 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 45 min
Blood Pressure 60 min
Blood Pressure 90 min
Back 90 min
Sex 45 min
Joints 30 min
Weight Loss
Fit Body 90 min
90 min

Dynamic Split occurs 43 times in 43 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 4 w. 14
Glutes 4 w. 15, 16
Depression 2 w. 4, 5, 8
Energy 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 1 w. 7
Abs
6-Pack in 7 Days 1 w.
Day: 2, 3, 4
1 w. 2, 3, 4
Energy 1 w. 5
Joints 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 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 4 w. 25
Back 3 w. 12
Back
Yoga for Scoliosis in 28 Days 4 w.
Day: 14, 18, 25
4 w. 14, 18, 25
Sex 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 1 w. 5
Weight Loss 2 w. 14
Weight Loss 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
Productivity 5 w. 15
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