Extended Foot Pose 1 Prasarita padottanasana 1

: 2 min

: 31 score

: 3 kcal

Standing Poses

Static

Favorable effect

Improves balance
Improves hip mobility
Improves hip joint mobility
Stretches the inner thighs
Improves ankle mobility

Contraindications

No flags recorded

Technique of execution

Step your feet wide enough to feel steady and keep them parallel. Slowly fold forward without pain and place your hands on the floor. Straighten your legs, keep your shoulder blades and hips level, and look ahead. Take 5–7 calm breaths, reaching your tailbone up if you want a deeper stretch. Step your feet gradually together, rise and return to Mountain Pose.

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

Place your palms on stable blocks or sturdy stacks of books if you cannot reach the floor.

Where can I meet

Lesson search

Challenges

Extended Foot Pose 1 occurs 133 times in ready-made lessons

Theme	Title	Time
Pregnancy	Prenatal Yoga 20 min	20 min
Strength	Strength Routine 60 min	60 min
Strength	Strong Arms 30 min	30 min
Strength	Strong Arms 45 min	45 min
Strength	Strong Arms 60 min	60 min
Strength	Strong Arms 90 min	90 min
Legs	Slim Legs 45 min	45 min
Legs	Slim Legs 60 min	60 min
Legs	Slim Legs 90 min	90 min
Joints	Joint Mobility 20 min	20 min
Joints	Joint Mobility 25 min	25 min
Joints	Joint Mobility 30 min	30 min
Joints	Joint Mobility 45 min	45 min
Joints	Joint Mobility 60 min	60 min
Joints	Joint Mobility 90 min	90 min
Flexibility	Splits 45 min	45 min
Flexibility	Splits 60 min	60 min
Flexibility	Splits 90 min	90 min
Pregnancy	Preparing for Pregnancy 10 min	10 min
Pregnancy	Preparing for Pregnancy 15 min	15 min
Pregnancy	Preparing for Pregnancy 20 min	20 min
Pregnancy	Preparing for Pregnancy 25 min	25 min
Pregnancy	Preparing for Pregnancy 30 min	30 min
Pregnancy	Preparing for Pregnancy 45 min	45 min
Pregnancy	Preparing for Pregnancy 60 min	60 min
Pregnancy	Preparing for Pregnancy 90 min	90 min
Cystitis	Yoga for the Pelvis 30 min	30 min
Cystitis	Yoga for the Pelvis 45 min	45 min
Cystitis	Yoga for the Pelvis 60 min	60 min
Cystitis	Yoga for the Pelvis 90 min	90 min
Menstruation	Yoga During Your Period 90 min	90 min
Energy	Lift Your Spirits 60 min	60 min
Stress relief	Overcoming Depression 30 min	30 min
Depression	Overcoming Depression 45 min	45 min
Depression	Overcoming Depression 60 min	60 min
Depression	Overcoming Depression 90 min	90 min
Back	Yoga for the Back 90 min	90 min
Sports	Yoga for Swimmers 90 min	90 min
Sleep	Sound Sleep 45 min	45 min
Sleep	Sound Sleep 60 min	60 min
Sleep	Sound Sleep 90 min	90 min
Relaxation	Moon Sequence 30 min	30 min
Relaxation	Moon Sequence 45 min	45 min
Relaxation	Moon Sequence 60 min	60 min
Relaxation	Moon Sequence 90 min	90 min
Blood pressure	Yoga for Low Blood Pressure 60 min	60 min
Blood pressure	Yoga for Low Blood Pressure 90 min	90 min
Flexibility	Preparing for Lotus Pose 20 min	20 min
Flexibility	Preparing for Lotus Pose 25 min	25 min
Flexibility	Preparing for Lotus Pose 30 min	30 min
Flexibility	Preparing for Lotus Pose 45 min	45 min
Flexibility	Preparing for Lotus Pose 60 min	60 min
Flexibility	Preparing for Lotus Pose 90 min	90 min
Blood pressure	Yoga for High Blood Pressure 45 min	45 min
Blood pressure	Yoga for High Blood Pressure 60 min	60 min
Blood pressure	Yoga for High Blood Pressure 90 min	90 min
Running	Yoga After Running 60 min	60 min
Running	Yoga After Running 90 min	90 min
Weight loss	Yoga for Weight Loss 90 min	90 min
Travel	Yoga After a Long Journey 25 min	25 min
Travel	Yoga After a Long Journey 30 min	30 min
Travel	Yoga After a Long Journey 45 min	45 min
Travel	Yoga After a Long Journey 60 min	60 min
Travel	Yoga After a Long Journey 90 min	90 min
Weight loss	Intensive Weight Loss 45 min	45 min
Weight loss	Intensive Weight Loss 60 min	60 min
Weight loss	Intensive Weight Loss 90 min	90 min
Flexibility	Stretching 10 min	10 min
Flexibility	Stretching 15 min	15 min
Flexibility	Stretching 20 min	20 min
Flexibility	Stretching 25 min	25 min
Flexibility	Stretching 30 min	30 min
Flexibility	Stretching 45 min	45 min
Flexibility	Stretching 60 min	60 min
Flexibility	Stretching 90 min	90 min
Liver	Yoga When Giving Up Alcohol 20 min	20 min
Liver	Yoga When Giving Up Alcohol 30 min	30 min
Liver	Yoga When Giving Up Alcohol 90 min	90 min
Energy	Tibetan Exercises 30 min	30 min
Energy	Tibetan Exercises 45 min	45 min
Energy	Tibetan Exercises 60 min	60 min
Energy	Tibetan Exercises 90 min	90 min
Energy	Static Routine 20 min	20 min
Energy	Static Routine 25 min	25 min
Energy	Static Routine 30 min	30 min
Energy	Static Routine 45 min	45 min
Energy	Static Routine 60 min	60 min
Energy	Static Routine 90 min	90 min
Flexibility	Swelling Relief 20 min	20 min
Flexibility	Hip Mobility 15 min	15 min
Flexibility	Hip Mobility 45 min	45 min
Flexibility	Advanced Yoga 20 min	20 min
Flexibility	Advanced Yoga 45 min	45 min
Flexibility	Advanced Yoga 60 min	60 min
Flexibility	Advanced Yoga 90 min	90 min
Energy	Muscle Tension Relief 60 min	60 min
Energy	Muscle Tension Relief 90 min	90 min
Stress relief	Inner Harmony 90 min	90 min
Beginners	Yoga for Beginners 60 min	60 min
Beginners	Yoga for Beginners 90 min	90 min
Relaxation	Yin Yoga 30 min	30 min
Relaxation	Yin Yoga 45 min	45 min
Relaxation	Yin Yoga 60 min	60 min
Stress relief	Yoga After Work 25 min	25 min
Stress relief	Yoga After Work 30 min	30 min
Stress relief	Yoga After Work 45 min	45 min
Stress relief	Yoga After Work 60 min	60 min
Stress relief	Yoga After Work 90 min	90 min
Sports	Yoga for Football Players 15 min	15 min
Sports	Yoga for Football Players 30 min	30 min
Sports	Yoga for Football Players 45 min	45 min
Sports	Yoga for Football Players 60 min	60 min
Sports	Yoga for Football Players 90 min	90 min
Active ageing	Yoga During Menopause 20 min	20 min
Active ageing	Yoga During Menopause 90 min	90 min
Cardio	Yoga for Calm and Muscle Tone 20 min	20 min
Cardio	Yoga for Calm and Muscle Tone 25 min	25 min
Cardio	Yoga for Calm and Muscle Tone 30 min	30 min
Cardio	Yoga for Calm and Muscle Tone 45 min	45 min
Cardio	Yoga for Calm and Muscle Tone 60 min	60 min
Cardio	Yoga for Calm and Muscle Tone 90 min	90 min
Hips	Yoga for Pelvic Floor Strength 15 min	15 min
Hips	Yoga for Pelvic Floor Strength 20 min	20 min
Hips	Yoga for Pelvic Floor Strength 25 min	25 min
Hips	Yoga for Pelvic Floor Strength 30 min	30 min
Hips	Yoga for Pelvic Floor Strength 45 min	45 min
Hips	Yoga for Pelvic Floor Strength 60 min	60 min
Hips	Yoga for Pelvic Floor Strength 90 min	90 min
Relaxation	Office Yoga 45 min	45 min
Relaxation	Office Yoga 60 min	60 min
Energy	Mat Pilates 45 min	45 min
Energy	Mat Pilates 60 min	60 min
Energy	Mat Pilates 90 min	90 min

Extended Foot Pose 1 occurs 128 times in ready-made courses

Theme	Title	Duration	Day
Whole body	Flexible Body 4 w. Day: 1, 2, 4, 5	4 w.	1, 2, 4, 5
Weight loss	Weight Loss 4 w. Day: 11, 15	4 w.	11, 15
Back	Healthy Back 4 w. Day: 22	4 w.	22
Stress relief	Stress Relief 4 w. Day: 3, 7, 9, 10, 26, 27, 28	4 w.	3, 7, 9, 10, 26, 27, 28
Whole body	Front Splits 5 w. Day: 1, 2, 3, 4, 5, 10, 11, 13, 14, 15, 16, 21, 23, 29, 32, 34, 35	5 w.	1, 2, 3, 4, 5, 10, 11, 13, 14, 15, 16, 21, 23, 29, 32, 34, 35
Stress relief	Overcoming Depression 4 w. Day: 4, 5, 7, 10, 11, 17, 21, 23	4 w.	4, 5, 7, 10, 11, 17, 21, 23
Whole body	Healthy Joints 4 w. Day: 5, 15, 16, 23, 25, 28	4 w.	5, 15, 16, 23, 25, 28
Weight loss	Awaken Your Strength 4 w. Day: 11	4 w.	11
Beginners	Yoga for Beginners 3 w. Day: 3, 9, 11, 15, 16, 19, 20	3 w.	3, 9, 11, 15, 16, 19, 20
Sleep	Healthy Sleep 4 w. Day: 2, 5, 10, 11, 25, 27	4 w.	2, 5, 10, 11, 25, 27
Weight loss	Toned Abs 4 w. Day: 5, 28	4 w.	5, 28
Whole body	Touch the Floor 4 w. Day: 1, 4, 5, 10, 11, 13, 16, 17, 20, 21, 26, 27, 28	4 w.	1, 4, 5, 10, 11, 13, 16, 17, 20, 21, 26, 27, 28
Weight loss	Weight Loss 2 w. Day: 9, 10	2 w.	9, 10
Weight loss	Weight Loss 1 w. Day: 2, 4, 5, 6	1 w.	2, 4, 5, 6
Weight loss	Weight Loss 3 w. Day: 4, 5	3 w.	4, 5
Confidence	Boost Your Self-Esteem 4 w. Day: 3, 4, 5, 16, 28	4 w.	3, 4, 5, 16, 28
Weight loss	Slim Waist 4 w. Day: 23	4 w.	23
Whole body	Strong Arms 4 w. Day: 5	4 w.	5
Weight loss	Lean Legs 4 w. Day: 1, 2, 3, 5, 11, 15, 17, 21, 23, 28	4 w.	1, 2, 3, 5, 11, 15, 17, 21, 23, 28
Stress relief	Relaxation 4 w. Day: 1, 2, 3, 4, 5, 8, 9, 10, 16, 17, 20, 22, 26, 27, 28	4 w.	1, 2, 3, 4, 5, 8, 9, 10, 16, 17, 20, 22, 26, 27, 28
Stress relief	Overcoming Depression 2 w. Day: 11, 12	2 w.	11, 12
Sleep	Healthy Sleep 2 w. Day: 2, 8	2 w.	2, 8
Energy	Energizing Morning 2 w. Day: 3, 4	2 w.	3, 4
Whole body	Middle Splits 2 w. Day: 1, 2, 3, 5, 6, 7, 8, 9, 10, 11, 14	2 w.	1, 2, 3, 5, 6, 7, 8, 9, 10, 11, 14
Whole body	Healthy Joints 2 w. Day: 4, 5, 13	2 w.	4, 5, 13
Whole body	Flexible Body 2 w. Day: 12	2 w.	12
Stress relief	Relaxation 1 w. Day: 3	1 w.	3
Whole body	Strong Arms 1 w. Day: 6	1 w.	6
Whole body	Middle Splits 1 w. Day: 5, 7	1 w.	5, 7
Weight loss	Awaken Your Strength 2 w. Day: 6, 13	2 w.	6, 13
Whole body	Firm Glutes 2 w. Day: 7, 8, 12	2 w.	7, 8, 12
Weight loss	Lean Legs 2 w. Day: 4, 12, 14	2 w.	4, 12, 14
Confidence	Boost Your Self-Esteem 2 w. Day: 1, 2	2 w.	1, 2
Stress relief	Relaxation 2 w. Day: 6, 7, 8, 9, 11, 12, 14	2 w.	6, 7, 8, 9, 11, 12, 14
Whole body	Flexible Body 3 w. Day: 19	3 w.	19
Stress relief	Overcoming Depression 3 w. Day: 18, 19	3 w.	18, 19
Whole body	Healthy Joints 3 w. Day: 11, 12, 20	3 w.	11, 12, 20
Weight loss	Awaken Your Strength 3 w. Day: 13, 20	3 w.	13, 20
Sleep	Healthy Sleep 3 w. Day: 9, 15	3 w.	9, 15
Energy	Energizing Morning 3 w. Day: 10, 11	3 w.	10, 11
Whole body	Firm Glutes 3 w. Day: 14, 15, 19	3 w.	14, 15, 19
Weight loss	Lean Legs 3 w. Day: 11, 19, 21	3 w.	11, 19, 21
Confidence	Boost Your Self-Esteem 3 w. Day: 8, 9	3 w.	8, 9
Whole body	Strong Arms 3 w. Day: 6	3 w.	6
Stress relief	Relaxation 3 w. Day: 3, 13, 14, 15, 16, 18, 19, 21	3 w.	3, 13, 14, 15, 16, 18, 19, 21
Whole body	Middle Splits 3 w. Day: 5, 7, 8, 9, 10, 12, 13, 14, 15, 16, 17, 18, 21	3 w.	5, 7, 8, 9, 10, 12, 13, 14, 15, 16, 17, 18, 21
Health	Quit Smoking 3 w. Day: 6	3 w.	6
Health	Quit Drinking 1 w. Day: 2, 4	1 w.	2, 4
Health	Quit Drinking 2 w. Day: 1, 2	2 w.	1, 2
Health	Quit Drinking 3 w. Day: 1, 2, 3	3 w.	1, 2, 3
Health	Quit Drinking 4 w. Day: 3, 4, 9, 17, 18, 26	4 w.	3, 4, 9, 17, 18, 26
Whole body	Static Practice 1 w. Day: 1	1 w.	1
Whole body	Static Practice 2 w. Day: 4, 6, 8, 14	2 w.	4, 6, 8, 14
Whole body	Static Practice 3 w. Day: 1, 5, 15	3 w.	1, 5, 15
Whole body	Static Practice 4 w. Day: 6, 8, 17	4 w.	6, 8, 17
Stress relief	Relief from Anxiety 1 w. Day: 7	1 w.	7
Stress relief	Relief from Anxiety 2 w. Day: 3, 11	2 w.	3, 11
Stress relief	Relief from Anxiety 3 w. Day: 3, 7, 11, 18, 21	3 w.	3, 7, 11, 18, 21
Stress relief	Relief from Anxiety 4 w. Day: 2, 5, 17, 24, 27	4 w.	2, 5, 17, 24, 27
Back	Yoga for Scoliosis 1 w. Day: 1, 2, 4, 6, 7	1 w.	1, 2, 4, 6, 7
Back	Yoga for Scoliosis 2 w. Day: 8, 9, 13	2 w.	8, 9, 13
Back	Yoga for Scoliosis 3 w. Day: 3, 4, 5, 8, 14, 16, 19, 21	3 w.	3, 4, 5, 8, 14, 16, 19, 21
Back	Yoga for Scoliosis 4 w. Day: 4, 9, 11, 17, 21, 26	4 w.	4, 9, 11, 17, 21, 26
Men's health	Prolong Sexual Pleasure 12 w. Day: 1, 4, 6, 8, 13, 16, 32, 43, 52, 58, 64, 76, 81	12 w.	1, 4, 6, 8, 13, 16, 32, 43, 52, 58, 64, 76, 81
Whole body	Front Splits 4 w. Day: 6, 9, 12, 22, 25	4 w.	6, 9, 12, 22, 25
Whole body	Middle Splits 4 w. Day: 1, 2, 3, 10, 12	4 w.	1, 2, 3, 10, 12
Whole body	Middle Splits 5 w. Day: 1, 2, 3, 4, 5, 10, 16, 23, 27	5 w.	1, 2, 3, 4, 5, 10, 16, 23, 27
Health	Reduce Puffiness 1 w. Day: 7	1 w.	7
Health	Reduce Puffiness 2 w. Day: 2, 4, 11	2 w.	2, 4, 11
Health	Reduce Puffiness 3 w. Day: 3, 4, 8, 13, 18	3 w.	3, 4, 8, 13, 18
Health	Reduce Puffiness 4 w. Day: 3, 6, 16, 25	4 w.	3, 6, 16, 25
Whole body	Open Your Hips 1 w. Day: 1, 2, 7	1 w.	1, 2, 7
Whole body	Open Your Hips 2 w. Day: 2, 5, 11, 14	2 w.	2, 5, 11, 14
Whole body	Open Your Hips 3 w. Day: 1, 2, 3, 6, 13, 17	3 w.	1, 2, 3, 6, 13, 17
Whole body	Open Your Hips 4 w. Day: 3, 5, 8, 15, 17	4 w.	3, 5, 8, 15, 17
Stress relief	Inner Harmony 1 w. Day: 4, 5, 7	1 w.	4, 5, 7
Stress relief	Inner Harmony 2 w. Day: 3, 8, 9, 11	2 w.	3, 8, 9, 11
Stress relief	Inner Harmony 3 w. Day: 15, 16, 19	3 w.	15, 16, 19
Stress relief	Inner Harmony 4 w. Day: 5, 8, 18	4 w.	5, 8, 18
Health	Healthy Heart 3 w. Day: 6	3 w.	6
Whole body	Advanced Yoga 1 w. Day: 5	1 w.	5
Whole body	Advanced Yoga 2 w. Day: 4, 7	2 w.	4, 7
Whole body	Advanced Yoga 3 w. Day: 2, 12, 17, 20	3 w.	2, 12, 17, 20
Whole body	Advanced Yoga 4 w. Day: 2, 10, 20, 24	4 w.	2, 10, 20, 24
Whole body	Advanced Yoga 5 w. Day: 2, 4, 5, 18, 32	5 w.	2, 4, 5, 18, 32
Women's health	Postpartum Recovery 1 w. Day: 5	1 w.	5
Women's health	Postpartum Recovery 2 w. Day: 2, 5, 10, 14	2 w.	2, 5, 10, 14
Women's health	Postpartum Recovery 3 w. Day: 9, 18	3 w.	9, 18
Women's health	Postpartum Recovery 4 w. Day: 2, 5, 9, 15, 16, 18, 22	4 w.	2, 5, 9, 15, 16, 18, 22
Back	Healthy Neck 4 w. Day: 2, 4, 13, 16, 22	4 w.	2, 4, 13, 16, 22
Health	Headache Relief 1 w. Day: 2, 5, 6	1 w.	2, 5, 6
Health	Headache Relief 2 w. Day: 4, 12	2 w.	4, 12
Health	Headache Relief 3 w. Day: 2, 13, 20	3 w.	2, 13, 20
Health	Headache Relief 4 w. Day: 4, 10, 19, 23, 24	4 w.	4, 10, 19, 23, 24
Weight loss	Lean Body 1 w. Day: 4, 6	1 w.	4, 6
Weight loss	Lean Body 2 w. Day: 5, 7, 9, 10, 13	2 w.	5, 7, 9, 10, 13
Weight loss	Lean Body 3 w. Day: 1, 8	3 w.	1, 8
Weight loss	Lean Body 4 w. Day: 9, 13, 15, 18, 20, 24	4 w.	9, 13, 15, 18, 20, 24
Whole body	Beautiful Bust 1 w. Day: 2, 6	1 w.	2, 6
Whole body	Beautiful Bust 2 w. Day: 3, 4, 11	2 w.	3, 4, 11
Whole body	Beautiful Bust 3 w. Day: 20	3 w.	20
Whole body	Beautiful Bust 4 w. Day: 9, 13, 24	4 w.	9, 13, 24
Health	Healthy Digestion 2 w. Day: 4, 11	2 w.	4, 11
Health	Healthy Digestion 3 w. Day: 1, 19	3 w.	1, 19
Health	Healthy Digestion 4 w. Day: 17	4 w.	17
Men's health	Prolong Sexual Pleasure 1 w. Day: 3, 5	1 w.	3, 5
Men's health	Prolong Sexual Pleasure 2 w. Day: 6, 11	2 w.	6, 11
Men's health	Prolong Sexual Pleasure 3 w. Day: 6, 10, 18	3 w.	6, 10, 18
Men's health	Prolong Sexual Pleasure 4 w. Day: 1, 17, 24	4 w.	1, 17, 24
Stress relief	Yoga in the Big City 1 w. Day: 4, 7	1 w.	4, 7
Stress relief	Yoga in the Big City 2 w. Day: 1, 3, 7, 11, 14	2 w.	1, 3, 7, 11, 14
Stress relief	Yoga in the Big City 3 w. Day: 4, 7, 11, 14, 16, 21	3 w.	4, 7, 11, 14, 16, 21
Stress relief	Yoga in the Big City 4 w. Day: 4, 7, 11, 14, 16, 21, 27	4 w.	4, 7, 11, 14, 16, 21, 27
Back	Atlas Stands Tall 2 w. Day: 14	2 w.	14
Back	Atlas Stands Tall 3 w. Day: 14, 16	3 w.	14, 16
Back	Atlas Stands Tall 4 w. Day: 14, 16, 22, 24, 28	4 w.	14, 16, 22, 24, 28
Stress relief	The Calm Formula 1 w. Day: 1, 4	1 w.	1, 4
Stress relief	The Calm Formula 2 w. Day: 1, 4, 9, 13, 14	2 w.	1, 4, 9, 13, 14
Stress relief	The Calm Formula 3 w. Day: 1, 4, 9, 13, 14, 16, 21	3 w.	1, 4, 9, 13, 14, 16, 21
Stress relief	The Calm Formula 4 w. Day: 1, 4, 9, 13, 14, 16, 21, 23, 25, 28	4 w.	1, 4, 9, 13, 14, 16, 21, 23, 25, 28
Whole body	Flexibility Whisperer 1 w. Day: 3, 6, 7	1 w.	3, 6, 7
Whole body	Flexibility Whisperer 2 w. Day: 3, 6, 7, 9, 10, 11	2 w.	3, 6, 7, 9, 10, 11
Whole body	Flexibility Whisperer 3 w. Day: 3, 6, 7, 9, 10, 11, 17	3 w.	3, 6, 7, 9, 10, 11, 17
Whole body	Flexibility Whisperer 4 w. Day: 3, 6, 7, 9, 10, 11, 17, 23, 26	4 w.	3, 6, 7, 9, 10, 11, 17, 23, 26
Weight loss	Intensive Weight Loss 1 w. Day: 1, 6	1 w.	1, 6
Weight loss	Intensive Weight Loss 2 w. Day: 1, 6, 8	2 w.	1, 6, 8
Weight loss	Intensive Weight Loss 3 w. Day: 1, 6, 8, 15	3 w.	1, 6, 8, 15
Weight loss	Intensive Weight Loss 4 w. Day: 1, 6, 8, 15, 24, 28	4 w.	1, 6, 8, 15, 24, 28

Details of the exercise

Where can I meet

Lesson search

Challenges

Extended Foot Pose 1 occurs 133 times in ready-made lessons

Lesson	Duration
Prenatal Yoga	20 min
Strength Routine	60 min
Strong Arms	30 min
Strong Arms	45 min
Strong Arms	60 min
Strong Arms	90 min
Slim Legs	45 min
Slim Legs	60 min
Slim Legs	90 min
Joint Mobility	20 min
Joint Mobility	25 min
Joint Mobility	30 min
Joint Mobility	45 min
Joint Mobility	60 min
Joint Mobility	90 min
Splits	45 min
Splits	60 min
Splits	90 min
Preparing for Pregnancy	10 min
Preparing for Pregnancy	15 min
Preparing for Pregnancy	20 min
Preparing for Pregnancy	25 min
Preparing for Pregnancy	30 min
Preparing for Pregnancy	45 min
Preparing for Pregnancy	60 min
Preparing for Pregnancy	90 min
Yoga for the Pelvis	30 min
Yoga for the Pelvis	45 min
Yoga for the Pelvis	60 min
Yoga for the Pelvis	90 min
Yoga During Your Period	90 min
Lift Your Spirits	60 min
Overcoming Depression	30 min
Overcoming Depression	45 min
Overcoming Depression	60 min
Overcoming Depression	90 min
Yoga for the Back	90 min
Yoga for Swimmers	90 min
Sound Sleep	45 min
Sound Sleep	60 min
Sound Sleep	90 min
Moon Sequence	30 min
Moon Sequence	45 min
Moon Sequence	60 min
Moon Sequence	90 min
Yoga for Low Blood Pressure	60 min
Yoga for Low Blood Pressure	90 min
Preparing for Lotus Pose	20 min
Preparing for Lotus Pose	25 min
Preparing for Lotus Pose	30 min
Preparing for Lotus Pose	45 min
Preparing for Lotus Pose	60 min
Preparing for Lotus Pose	90 min
Yoga for High Blood Pressure	45 min
Yoga for High Blood Pressure	60 min
Yoga for High Blood Pressure	90 min
Yoga After Running	60 min
Yoga After Running	90 min
Yoga for Weight Loss	90 min
Yoga After a Long Journey	25 min
Yoga After a Long Journey	30 min
Yoga After a Long Journey	45 min
Yoga After a Long Journey	60 min
Yoga After a Long Journey	90 min
Intensive Weight Loss	45 min
Intensive Weight Loss	60 min
Intensive Weight Loss	90 min
Stretching	10 min
Stretching	15 min
Stretching	20 min
Stretching	25 min
Stretching	30 min
Stretching	45 min
Stretching	60 min
Stretching	90 min
Yoga When Giving Up Alcohol	20 min
Yoga When Giving Up Alcohol	30 min
Yoga When Giving Up Alcohol	90 min
Tibetan Exercises	30 min
Tibetan Exercises	45 min
Tibetan Exercises	60 min
Tibetan Exercises	90 min
Static Routine	20 min
Static Routine	25 min
Static Routine	30 min
Static Routine	45 min
Static Routine	60 min
Static Routine	90 min
Swelling Relief	20 min
Hip Mobility	15 min
Hip Mobility	45 min
Advanced Yoga	20 min
Advanced Yoga	45 min
Advanced Yoga	60 min
Advanced Yoga	90 min
Muscle Tension Relief	60 min
Muscle Tension Relief	90 min
Inner Harmony	90 min
Yoga for Beginners	60 min
Yoga for Beginners	90 min
Yin Yoga	30 min
Yin Yoga	45 min
Yin Yoga	60 min
Yoga After Work	25 min
Yoga After Work	30 min
Yoga After Work	45 min
Yoga After Work	60 min
Yoga After Work	90 min
Yoga for Football Players	15 min
Yoga for Football Players	30 min
Yoga for Football Players	45 min
Yoga for Football Players	60 min
Yoga for Football Players	90 min
Yoga During Menopause	20 min
Yoga During Menopause	90 min
Yoga for Calm and Muscle Tone	20 min
Yoga for Calm and Muscle Tone	25 min
Yoga for Calm and Muscle Tone	30 min
Yoga for Calm and Muscle Tone	45 min
Yoga for Calm and Muscle Tone	60 min
Yoga for Calm and Muscle Tone	90 min
Yoga for Pelvic Floor Strength	15 min
Yoga for Pelvic Floor Strength	20 min
Yoga for Pelvic Floor Strength	25 min
Yoga for Pelvic Floor Strength	30 min
Yoga for Pelvic Floor Strength	45 min
Yoga for Pelvic Floor Strength	60 min
Yoga for Pelvic Floor Strength	90 min
Office Yoga	45 min
Office Yoga	60 min
Mat Pilates	45 min
Mat Pilates	60 min
Mat Pilates	90 min

Extended Foot Pose 1 occurs 128 times in ready-made courses

Theme	Title	Duration	Day
Whole body	Flexible Body 4 w. Day: 1, 2, 4, 5	4 w.	1, 2, 4, 5
Weight loss	Weight Loss 4 w. Day: 11, 15	4 w.	11, 15
Back	Healthy Back 4 w. Day: 22	4 w.	22
Stress relief	Stress Relief 4 w. Day: 3, 7, 9, 10, 26, 27, 28	4 w.	3, 7, 9, 10, 26, 27, 28
Whole body	Front Splits 5 w. Day: 1, 2, 3, 4, 5, 10, 11, 13, 14, 15, 16, 21, 23, 29, 32, 34, 35	5 w.	1, 2, 3, 4, 5, 10, 11, 13, 14, 15, 16, 21, 23, 29, 32, 34, 35
Stress relief	Overcoming Depression 4 w. Day: 4, 5, 7, 10, 11, 17, 21, 23	4 w.	4, 5, 7, 10, 11, 17, 21, 23
Whole body	Healthy Joints 4 w. Day: 5, 15, 16, 23, 25, 28	4 w.	5, 15, 16, 23, 25, 28
Weight loss	Awaken Your Strength 4 w. Day: 11	4 w.	11
Beginners	Yoga for Beginners 3 w. Day: 3, 9, 11, 15, 16, 19, 20	3 w.	3, 9, 11, 15, 16, 19, 20
Sleep	Healthy Sleep 4 w. Day: 2, 5, 10, 11, 25, 27	4 w.	2, 5, 10, 11, 25, 27
Weight loss	Toned Abs 4 w. Day: 5, 28	4 w.	5, 28
Whole body	Touch the Floor 4 w. Day: 1, 4, 5, 10, 11, 13, 16, 17, 20, 21, 26, 27, 28	4 w.	1, 4, 5, 10, 11, 13, 16, 17, 20, 21, 26, 27, 28
Weight loss	Weight Loss 2 w. Day: 9, 10	2 w.	9, 10
Weight loss	Weight Loss 1 w. Day: 2, 4, 5, 6	1 w.	2, 4, 5, 6
Weight loss	Weight Loss 3 w. Day: 4, 5	3 w.	4, 5
Confidence	Boost Your Self-Esteem 4 w. Day: 3, 4, 5, 16, 28	4 w.	3, 4, 5, 16, 28
Weight loss	Slim Waist 4 w. Day: 23	4 w.	23
Whole body	Strong Arms 4 w. Day: 5	4 w.	5
Weight loss	Lean Legs 4 w. Day: 1, 2, 3, 5, 11, 15, 17, 21, 23, 28	4 w.	1, 2, 3, 5, 11, 15, 17, 21, 23, 28
Stress relief	Relaxation 4 w. Day: 1, 2, 3, 4, 5, 8, 9, 10, 16, 17, 20, 22, 26, 27, 28	4 w.	1, 2, 3, 4, 5, 8, 9, 10, 16, 17, 20, 22, 26, 27, 28
Stress relief	Overcoming Depression 2 w. Day: 11, 12	2 w.	11, 12
Sleep	Healthy Sleep 2 w. Day: 2, 8	2 w.	2, 8
Energy	Energizing Morning 2 w. Day: 3, 4	2 w.	3, 4
Whole body	Middle Splits 2 w. Day: 1, 2, 3, 5, 6, 7, 8, 9, 10, 11, 14	2 w.	1, 2, 3, 5, 6, 7, 8, 9, 10, 11, 14
Whole body	Healthy Joints 2 w. Day: 4, 5, 13	2 w.	4, 5, 13
Whole body	Flexible Body 2 w. Day: 12	2 w.	12
Stress relief	Relaxation 1 w. Day: 3	1 w.	3
Whole body	Strong Arms 1 w. Day: 6	1 w.	6
Whole body	Middle Splits 1 w. Day: 5, 7	1 w.	5, 7
Weight loss	Awaken Your Strength 2 w. Day: 6, 13	2 w.	6, 13
Whole body	Firm Glutes 2 w. Day: 7, 8, 12	2 w.	7, 8, 12
Weight loss	Lean Legs 2 w. Day: 4, 12, 14	2 w.	4, 12, 14
Confidence	Boost Your Self-Esteem 2 w. Day: 1, 2	2 w.	1, 2
Stress relief	Relaxation 2 w. Day: 6, 7, 8, 9, 11, 12, 14	2 w.	6, 7, 8, 9, 11, 12, 14
Whole body	Flexible Body 3 w. Day: 19	3 w.	19
Stress relief	Overcoming Depression 3 w. Day: 18, 19	3 w.	18, 19
Whole body	Healthy Joints 3 w. Day: 11, 12, 20	3 w.	11, 12, 20
Weight loss	Awaken Your Strength 3 w. Day: 13, 20	3 w.	13, 20
Sleep	Healthy Sleep 3 w. Day: 9, 15	3 w.	9, 15
Energy	Energizing Morning 3 w. Day: 10, 11	3 w.	10, 11
Whole body	Firm Glutes 3 w. Day: 14, 15, 19	3 w.	14, 15, 19
Weight loss	Lean Legs 3 w. Day: 11, 19, 21	3 w.	11, 19, 21
Confidence	Boost Your Self-Esteem 3 w. Day: 8, 9	3 w.	8, 9
Whole body	Strong Arms 3 w. Day: 6	3 w.	6
Stress relief	Relaxation 3 w. Day: 3, 13, 14, 15, 16, 18, 19, 21	3 w.	3, 13, 14, 15, 16, 18, 19, 21
Whole body	Middle Splits 3 w. Day: 5, 7, 8, 9, 10, 12, 13, 14, 15, 16, 17, 18, 21	3 w.	5, 7, 8, 9, 10, 12, 13, 14, 15, 16, 17, 18, 21
Health	Quit Smoking 3 w. Day: 6	3 w.	6
Health	Quit Drinking 1 w. Day: 2, 4	1 w.	2, 4
Health	Quit Drinking 2 w. Day: 1, 2	2 w.	1, 2
Health	Quit Drinking 3 w. Day: 1, 2, 3	3 w.	1, 2, 3
Health	Quit Drinking 4 w. Day: 3, 4, 9, 17, 18, 26	4 w.	3, 4, 9, 17, 18, 26
Whole body	Static Practice 1 w. Day: 1	1 w.	1
Whole body	Static Practice 2 w. Day: 4, 6, 8, 14	2 w.	4, 6, 8, 14
Whole body	Static Practice 3 w. Day: 1, 5, 15	3 w.	1, 5, 15
Whole body	Static Practice 4 w. Day: 6, 8, 17	4 w.	6, 8, 17
Stress relief	Relief from Anxiety 1 w. Day: 7	1 w.	7
Stress relief	Relief from Anxiety 2 w. Day: 3, 11	2 w.	3, 11
Stress relief	Relief from Anxiety 3 w. Day: 3, 7, 11, 18, 21	3 w.	3, 7, 11, 18, 21
Stress relief	Relief from Anxiety 4 w. Day: 2, 5, 17, 24, 27	4 w.	2, 5, 17, 24, 27
Back	Yoga for Scoliosis 1 w. Day: 1, 2, 4, 6, 7	1 w.	1, 2, 4, 6, 7
Back	Yoga for Scoliosis 2 w. Day: 8, 9, 13	2 w.	8, 9, 13
Back	Yoga for Scoliosis 3 w. Day: 3, 4, 5, 8, 14, 16, 19, 21	3 w.	3, 4, 5, 8, 14, 16, 19, 21
Back	Yoga for Scoliosis 4 w. Day: 4, 9, 11, 17, 21, 26	4 w.	4, 9, 11, 17, 21, 26
Men's health	Prolong Sexual Pleasure 12 w. Day: 1, 4, 6, 8, 13, 16, 32, 43, 52, 58, 64, 76, 81	12 w.	1, 4, 6, 8, 13, 16, 32, 43, 52, 58, 64, 76, 81
Whole body	Front Splits 4 w. Day: 6, 9, 12, 22, 25	4 w.	6, 9, 12, 22, 25
Whole body	Middle Splits 4 w. Day: 1, 2, 3, 10, 12	4 w.	1, 2, 3, 10, 12
Whole body	Middle Splits 5 w. Day: 1, 2, 3, 4, 5, 10, 16, 23, 27	5 w.	1, 2, 3, 4, 5, 10, 16, 23, 27
Health	Reduce Puffiness 1 w. Day: 7	1 w.	7
Health	Reduce Puffiness 2 w. Day: 2, 4, 11	2 w.	2, 4, 11
Health	Reduce Puffiness 3 w. Day: 3, 4, 8, 13, 18	3 w.	3, 4, 8, 13, 18
Health	Reduce Puffiness 4 w. Day: 3, 6, 16, 25	4 w.	3, 6, 16, 25
Whole body	Open Your Hips 1 w. Day: 1, 2, 7	1 w.	1, 2, 7
Whole body	Open Your Hips 2 w. Day: 2, 5, 11, 14	2 w.	2, 5, 11, 14
Whole body	Open Your Hips 3 w. Day: 1, 2, 3, 6, 13, 17	3 w.	1, 2, 3, 6, 13, 17
Whole body	Open Your Hips 4 w. Day: 3, 5, 8, 15, 17	4 w.	3, 5, 8, 15, 17
Stress relief	Inner Harmony 1 w. Day: 4, 5, 7	1 w.	4, 5, 7
Stress relief	Inner Harmony 2 w. Day: 3, 8, 9, 11	2 w.	3, 8, 9, 11
Stress relief	Inner Harmony 3 w. Day: 15, 16, 19	3 w.	15, 16, 19
Stress relief	Inner Harmony 4 w. Day: 5, 8, 18	4 w.	5, 8, 18
Health	Healthy Heart 3 w. Day: 6	3 w.	6
Whole body	Advanced Yoga 1 w. Day: 5	1 w.	5
Whole body	Advanced Yoga 2 w. Day: 4, 7	2 w.	4, 7
Whole body	Advanced Yoga 3 w. Day: 2, 12, 17, 20	3 w.	2, 12, 17, 20
Whole body	Advanced Yoga 4 w. Day: 2, 10, 20, 24	4 w.	2, 10, 20, 24
Whole body	Advanced Yoga 5 w. Day: 2, 4, 5, 18, 32	5 w.	2, 4, 5, 18, 32
Women's health	Postpartum Recovery 1 w. Day: 5	1 w.	5
Women's health	Postpartum Recovery 2 w. Day: 2, 5, 10, 14	2 w.	2, 5, 10, 14
Women's health	Postpartum Recovery 3 w. Day: 9, 18	3 w.	9, 18
Women's health	Postpartum Recovery 4 w. Day: 2, 5, 9, 15, 16, 18, 22	4 w.	2, 5, 9, 15, 16, 18, 22
Back	Healthy Neck 4 w. Day: 2, 4, 13, 16, 22	4 w.	2, 4, 13, 16, 22
Health	Headache Relief 1 w. Day: 2, 5, 6	1 w.	2, 5, 6
Health	Headache Relief 2 w. Day: 4, 12	2 w.	4, 12
Health	Headache Relief 3 w. Day: 2, 13, 20	3 w.	2, 13, 20
Health	Headache Relief 4 w. Day: 4, 10, 19, 23, 24	4 w.	4, 10, 19, 23, 24
Weight loss	Lean Body 1 w. Day: 4, 6	1 w.	4, 6
Weight loss	Lean Body 2 w. Day: 5, 7, 9, 10, 13	2 w.	5, 7, 9, 10, 13
Weight loss	Lean Body 3 w. Day: 1, 8	3 w.	1, 8
Weight loss	Lean Body 4 w. Day: 9, 13, 15, 18, 20, 24	4 w.	9, 13, 15, 18, 20, 24
Whole body	Beautiful Bust 1 w. Day: 2, 6	1 w.	2, 6
Whole body	Beautiful Bust 2 w. Day: 3, 4, 11	2 w.	3, 4, 11
Whole body	Beautiful Bust 3 w. Day: 20	3 w.	20
Whole body	Beautiful Bust 4 w. Day: 9, 13, 24	4 w.	9, 13, 24
Health	Healthy Digestion 2 w. Day: 4, 11	2 w.	4, 11
Health	Healthy Digestion 3 w. Day: 1, 19	3 w.	1, 19
Health	Healthy Digestion 4 w. Day: 17	4 w.	17
Men's health	Prolong Sexual Pleasure 1 w. Day: 3, 5	1 w.	3, 5
Men's health	Prolong Sexual Pleasure 2 w. Day: 6, 11	2 w.	6, 11
Men's health	Prolong Sexual Pleasure 3 w. Day: 6, 10, 18	3 w.	6, 10, 18
Men's health	Prolong Sexual Pleasure 4 w. Day: 1, 17, 24	4 w.	1, 17, 24
Stress relief	Yoga in the Big City 1 w. Day: 4, 7	1 w.	4, 7
Stress relief	Yoga in the Big City 2 w. Day: 1, 3, 7, 11, 14	2 w.	1, 3, 7, 11, 14
Stress relief	Yoga in the Big City 3 w. Day: 4, 7, 11, 14, 16, 21	3 w.	4, 7, 11, 14, 16, 21
Stress relief	Yoga in the Big City 4 w. Day: 4, 7, 11, 14, 16, 21, 27	4 w.	4, 7, 11, 14, 16, 21, 27
Back	Atlas Stands Tall 2 w. Day: 14	2 w.	14
Back	Atlas Stands Tall 3 w. Day: 14, 16	3 w.	14, 16
Back	Atlas Stands Tall 4 w. Day: 14, 16, 22, 24, 28	4 w.	14, 16, 22, 24, 28
Stress relief	The Calm Formula 1 w. Day: 1, 4	1 w.	1, 4
Stress relief	The Calm Formula 2 w. Day: 1, 4, 9, 13, 14	2 w.	1, 4, 9, 13, 14
Stress relief	The Calm Formula 3 w. Day: 1, 4, 9, 13, 14, 16, 21	3 w.	1, 4, 9, 13, 14, 16, 21
Stress relief	The Calm Formula 4 w. Day: 1, 4, 9, 13, 14, 16, 21, 23, 25, 28	4 w.	1, 4, 9, 13, 14, 16, 21, 23, 25, 28
Whole body	Flexibility Whisperer 1 w. Day: 3, 6, 7	1 w.	3, 6, 7
Whole body	Flexibility Whisperer 2 w. Day: 3, 6, 7, 9, 10, 11	2 w.	3, 6, 7, 9, 10, 11
Whole body	Flexibility Whisperer 3 w. Day: 3, 6, 7, 9, 10, 11, 17	3 w.	3, 6, 7, 9, 10, 11, 17
Whole body	Flexibility Whisperer 4 w. Day: 3, 6, 7, 9, 10, 11, 17, 23, 26	4 w.	3, 6, 7, 9, 10, 11, 17, 23, 26
Weight loss	Intensive Weight Loss 1 w. Day: 1, 6	1 w.	1, 6
Weight loss	Intensive Weight Loss 2 w. Day: 1, 6, 8	2 w.	1, 6, 8
Weight loss	Intensive Weight Loss 3 w. Day: 1, 6, 8, 15	3 w.	1, 6, 8, 15
Weight loss	Intensive Weight Loss 4 w. Day: 1, 6, 8, 15, 24, 28	4 w.	1, 6, 8, 15, 24, 28

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Extended Foot Pose 1 Prasarita padottanasana 1

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Extended Foot Pose 1 Prasarita padottanasana 1

don't give up!

Favorable effect

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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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Extended Foot Pose 1: Video & Guide | Unagrande

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