Flexion-Extension Kriya Purnotpithika-chalana-kriyya

: 1 min

: 35 points

: 5 kcal

Seated Poses

Dynamic

Benefits

Strengthens the arm muscles
Strengthens the forearm muscles
Relaxes the thigh muscles
Strengthens the thigh muscles
Strengthens the gluteal muscles
Tones the abdominal muscles

Contraindications

Wrist injuries

Lower back injuries

Pregnancy

Technique

Sit with your hands behind you, fingers pointing forward, and knees bent. Press through your hands and feet to lift your hips, then lower them. Straighten your legs, fold forward and hold your feet if comfortable. Repeat the lift and fold a few times while breathing freely, then sit upright.

If It’s Difficult

Move at a comfortable pace without pain.

Where It Appears

Yoga

Challenges

Flexion-Extension Kriya appears 61 time in yoga classes

Topic	Title	Time
Energy	Tibetan Exercises 25 min	25 min
Glutes	Firm Glutes 45 min	45 min
Energy	Active Morning 90 min	90 min
Energy	Lift Your Spirits 60 min	60 min
Energy	Lift Your Spirits 90 min	90 min
Energy	Restore Your Energy 45 min	45 min
Energy	Restore Your Energy 60 min	60 min
Energy	Restore Your Energy 90 min	90 min
Energy	Dynamic Routine 30 min	30 min
Energy	Dynamic Routine 45 min	45 min
Energy	Dynamic Routine 60 min	60 min
Energy	Dynamic Routine 90 min	90 min
Sexual health	Yoga for the Prostate 90 min	90 min
Back	Yoga for the Back 20 min	20 min
Back	Yoga for the Back 25 min	25 min
Back	Yoga for the Back 30 min	30 min
Back	Yoga for the Back 45 min	45 min
Back	Yoga for the Back 60 min	60 min
Back	Yoga for the Back 90 min	90 min
Sports	Yoga for Swimmers 60 min	60 min
Sports	Yoga for Swimmers 45 min	45 min
Sports	Yoga for Swimmers 90 min	90 min
Sports	Yoga for Snowboarders 20 min	20 min
Sports	Yoga for Snowboarders 25 min	25 min
Sports	Yoga for Snowboarders 30 min	30 min
Sports	Yoga for Snowboarders 45 min	45 min
Sports	Yoga for Snowboarders 60 min	60 min
Sports	Yoga for Snowboarders 90 min	90 min
Sports	Yoga for Tennis Players 45 min	45 min
Sports	Yoga for Tennis Players 60 min	60 min
Sports	Yoga for Tennis Players 90 min	90 min
Active ageing	Cardio Yoga 60+ 20 min	20 min
Active ageing	Cardio Yoga 60+ 25 min	25 min
Active ageing	Cardio Yoga 60+ 30 min	30 min
Active ageing	Yoga 60+: Immune Support 20 min	20 min
Active ageing	Yoga 60+: Immune Support 25 min	25 min
Active ageing	Yoga 60+: Immune Support 30 min	30 min
Weight loss	Cardio Yoga 30 min	30 min
Weight loss	Cardio Yoga 45 min	45 min
Weight loss	Cardio Yoga 60 min	60 min
Weight loss	Cardio Yoga 90 min	90 min
Energy	Awaken Your Strength 60 min	60 min
Energy	Awaken Your Strength 90 min	90 min
Weight loss	Intensive Weight Loss 90 min	90 min
Liver	I Can Go Without Alcohol 45 min	45 min
Energy	Tibetan Exercises 60 min	60 min
Energy	Tibetan Exercises 90 min	90 min
Depression	Anxiety Relief 60 min	60 min
Flexibility	Swelling Relief 90 min	90 min
Energy	Muscle Tension Relief 45 min	45 min
Energy	Muscle Tension Relief 90 min	90 min
Weight loss	Slim Body 90 min	90 min
Back	Yoga for Hyperlordosis 60 min	60 min
Back	Yoga for Hyperkyphosis 60 min	60 min
Arms	Hands and Wrists 90 min	90 min
Sports	Yoga for Cyclists 45 min	45 min
Sports	Yoga for Cyclists 60 min	60 min
Sports	Yoga for Cyclists 90 min	90 min
Back	Shoulders and Shoulder Blades 90 min	90 min
Energy	Mat Pilates 30 min	30 min
Energy	Mat Pilates 60 min	60 min

Flexion-Extension Kriya appears 77 time in challenges

Topic	Title	Duration	Day
Stress relief	Overcoming Depression 2 wk Day: 5	2 wk	5
Weight loss	Toned Abs 2 wk Day: 2, 13	2 wk	2, 13
Stress relief	Stress Relief 2 wk Day: 12, 14	2 wk	12, 14
Back	Relief from Lower Back Pain 2 wk Day: 2, 3, 7, 12	2 wk	2, 3, 7, 12
Energy	Energizing Morning 2 wk Day: 13	2 wk	13
Back	Healthy Back 2 wk Day: 12, 13, 14	2 wk	12, 13, 14
Whole body	Healthy Joints 2 wk Day: 3, 6, 10, 14	2 wk	3, 6, 10, 14
Whole body	Strong Arms 1 wk Day: 7	1 wk	7
Confidence	Boost Your Self-Esteem 1 wk Day: 3, 4	1 wk	3, 4
Weight loss	Lean Legs 1 wk Day: 5, 6	1 wk	5, 6
Whole body	Firm Glutes 1 wk Day: 3, 4, 5, 6, 7	1 wk	3, 4, 5, 6, 7
Weight loss	Slim Waist 1 wk Day: 7	1 wk	7
Whole body	Healthy Joints 1 wk Day: 7	1 wk	7
Weight loss	Awaken Your Strength 2 wk Day: 2, 3	2 wk	2, 3
Weight loss	Lean Legs 2 wk Day: 8	2 wk	8
Stress relief	Stress Relief 3 wk Day: 19, 21	3 wk	19, 21
Stress relief	Overcoming Depression 3 wk Day: 12	3 wk	12
Whole body	Healthy Joints 3 wk Day: 7, 10, 13, 17, 21	3 wk	7, 10, 13, 17, 21
Weight loss	Awaken Your Strength 3 wk Day: 9, 10	3 wk	9, 10
Weight loss	Toned Abs 3 wk Day: 9, 20	3 wk	9, 20
Energy	Energizing Morning 3 wk Day: 20	3 wk	20
Weight loss	Slim Waist 3 wk Day: 7	3 wk	7
Whole body	Firm Glutes 3 wk Day: 3, 4, 5, 6, 7	3 wk	3, 4, 5, 6, 7
Weight loss	Lean Legs 3 wk Day: 5, 6, 15	3 wk	5, 6, 15
Confidence	Boost Your Self-Esteem 3 wk Day: 3, 4	3 wk	3, 4
Whole body	Strong Arms 3 wk Day: 7	3 wk	7
Back	Relief from Lower Back Pain 3 wk Day: 9, 10, 14, 19	3 wk	9, 10, 14, 19
Back	Healthy Back 3 wk Day: 19, 20, 21	3 wk	19, 20, 21
Health	Quit Smoking 2 wk Day: 3	2 wk	3
Health	Quit Drinking 3 wk Day: 17	3 wk	17
Health	Quit Drinking 4 wk Day: 25	4 wk	25
Stress relief	Relief from Anxiety 2 wk Day: 2	2 wk	2
Stress relief	Relief from Anxiety 3 wk Day: 11	3 wk	11
Stress relief	Relief from Anxiety 4 wk Day: 4	4 wk	4
Back	Yoga for Scoliosis 3 wk Day: 8, 18	3 wk	8, 18
Men's health	Prolong Sexual Pleasure 12 wk Day: 5, 40, 61, 82	12 wk	5, 40, 61, 82
Whole body	Front Splits 4 wk Day: 5	4 wk	5
Health	Reduce Puffiness 1 wk Day: 6	1 wk	6
Health	Reduce Puffiness 2 wk Day: 5, 7, 14	2 wk	5, 7, 14
Health	Reduce Puffiness 4 wk Day: 16	4 wk	16
Whole body	Open Your Hips 3 wk Day: 11	3 wk	11
Health	Healthy Heart 1 wk Day: 2	1 wk	2
Health	Healthy Heart 2 wk Day: 2, 6, 7, 13	2 wk	2, 6, 7, 13
Health	Healthy Heart 3 wk Day: 1	3 wk	1
Health	Healthy Heart 4 wk Day: 4, 17, 25	4 wk	4, 17, 25
Whole body	Advanced Yoga 2 wk Day: 1	2 wk	1
Whole body	Advanced Yoga 5 wk Day: 23	5 wk	23
Women's health	Postpartum Recovery 1 wk Day: 3, 5	1 wk	3, 5
Women's health	Postpartum Recovery 3 wk Day: 17	3 wk	17
Women's health	Postpartum Recovery 4 wk Day: 4, 11, 17	4 wk	4, 11, 17
Back	Healthy Neck 1 wk Day: 2	1 wk	2
Back	Healthy Neck 3 wk Day: 19, 20	3 wk	19, 20
Back	Healthy Neck 4 wk Day: 4, 6, 13, 18	4 wk	4, 6, 13, 18
Health	Headache Relief 2 wk Day: 2	2 wk	2
Health	Headache Relief 3 wk Day: 3	3 wk	3
Health	Headache Relief 4 wk Day: 4	4 wk	4
Weight loss	Lean Body 4 wk Day: 2	4 wk	2
Men's health	Prolong Sexual Pleasure 4 wk Day: 1, 5, 26	4 wk	1, 5, 26
Stress relief	Yoga in the Big City 1 wk Day: 4	1 wk	4
Stress relief	Yoga in the Big City 2 wk Day: 1, 10	2 wk	1, 10
Stress relief	Yoga in the Big City 3 wk Day: 4, 10, 15	3 wk	4, 10, 15
Stress relief	Yoga in the Big City 4 wk Day: 4, 10, 15	4 wk	4, 10, 15
Back	Atlas Stands Tall 1 wk Day: 5	1 wk	5
Back	Atlas Stands Tall 2 wk Day: 5, 11	2 wk	5, 11
Back	Atlas Stands Tall 3 wk Day: 5, 11, 17	3 wk	5, 11, 17
Back	Atlas Stands Tall 4 wk Day: 5, 11, 17	4 wk	5, 11, 17
Stress relief	The Calm Formula 2 wk Day: 11	2 wk	11
Stress relief	The Calm Formula 3 wk Day: 10, 11, 17	3 wk	10, 11, 17
Stress relief	The Calm Formula 4 wk Day: 10, 11, 17, 27	4 wk	10, 11, 17, 27
Whole body	Flexibility Whisperer 1 wk Day: 3	1 wk	3
Whole body	Flexibility Whisperer 2 wk Day: 3	2 wk	3
Whole body	Flexibility Whisperer 3 wk Day: 3	3 wk	3
Whole body	Flexibility Whisperer 4 wk Day: 3	4 wk	3
Weight loss	Intensive Weight Loss 1 wk Day: 2, 6	1 wk	2, 6
Weight loss	Intensive Weight Loss 2 wk Day: 2, 6, 10	2 wk	2, 6, 10
Weight loss	Intensive Weight Loss 3 wk Day: 2, 6, 10, 16, 18, 21	3 wk	2, 6, 10, 16, 18, 21
Weight loss	Intensive Weight Loss 4 wk Day: 2, 6, 10, 16, 18, 21, 27	4 wk	2, 6, 10, 16, 18, 21, 27

Exercise Details

Where It Appears

Yoga

Challenges

Flexion-Extension Kriya appears 61 time in yoga classes

Class	Duration
Tibetan Exercises	25 min
Firm Glutes	45 min
Active Morning	90 min
Lift Your Spirits	60 min
Lift Your Spirits	90 min
Restore Your Energy	45 min
Restore Your Energy	60 min
Restore Your Energy	90 min
Dynamic Routine	30 min
Dynamic Routine	45 min
Dynamic Routine	60 min
Dynamic Routine	90 min
Yoga for the Prostate	90 min
Yoga for the Back	20 min
Yoga for the Back	25 min
Yoga for the Back	30 min
Yoga for the Back	45 min
Yoga for the Back	60 min
Yoga for the Back	90 min
Yoga for Swimmers	60 min
Yoga for Swimmers	45 min
Yoga for Swimmers	90 min
Yoga for Snowboarders	20 min
Yoga for Snowboarders	25 min
Yoga for Snowboarders	30 min
Yoga for Snowboarders	45 min
Yoga for Snowboarders	60 min
Yoga for Snowboarders	90 min
Yoga for Tennis Players	45 min
Yoga for Tennis Players	60 min
Yoga for Tennis Players	90 min
Cardio Yoga 60+	20 min
Cardio Yoga 60+	25 min
Cardio Yoga 60+	30 min
Yoga 60+: Immune Support	20 min
Yoga 60+: Immune Support	25 min
Yoga 60+: Immune Support	30 min
Cardio Yoga	30 min
Cardio Yoga	45 min
Cardio Yoga	60 min
Cardio Yoga	90 min
Awaken Your Strength	60 min
Awaken Your Strength	90 min
Intensive Weight Loss	90 min
I Can Go Without Alcohol	45 min
Tibetan Exercises	60 min
Tibetan Exercises	90 min
Anxiety Relief	60 min
Swelling Relief	90 min
Muscle Tension Relief	45 min
Muscle Tension Relief	90 min
Slim Body	90 min
Yoga for Hyperlordosis	60 min
Yoga for Hyperkyphosis	60 min
Hands and Wrists	90 min
Yoga for Cyclists	45 min
Yoga for Cyclists	60 min
Yoga for Cyclists	90 min
Shoulders and Shoulder Blades	90 min
Mat Pilates	30 min
Mat Pilates	60 min

Flexion-Extension Kriya appears 77 time in challenges

Topic	Title	Duration	Day
Stress relief	Overcoming Depression 2 wk Day: 5	2 wk	5
Weight loss	Toned Abs 2 wk Day: 2, 13	2 wk	2, 13
Stress relief	Stress Relief 2 wk Day: 12, 14	2 wk	12, 14
Back	Relief from Lower Back Pain 2 wk Day: 2, 3, 7, 12	2 wk	2, 3, 7, 12
Energy	Energizing Morning 2 wk Day: 13	2 wk	13
Back	Healthy Back 2 wk Day: 12, 13, 14	2 wk	12, 13, 14
Whole body	Healthy Joints 2 wk Day: 3, 6, 10, 14	2 wk	3, 6, 10, 14
Whole body	Strong Arms 1 wk Day: 7	1 wk	7
Confidence	Boost Your Self-Esteem 1 wk Day: 3, 4	1 wk	3, 4
Weight loss	Lean Legs 1 wk Day: 5, 6	1 wk	5, 6
Whole body	Firm Glutes 1 wk Day: 3, 4, 5, 6, 7	1 wk	3, 4, 5, 6, 7
Weight loss	Slim Waist 1 wk Day: 7	1 wk	7
Whole body	Healthy Joints 1 wk Day: 7	1 wk	7
Weight loss	Awaken Your Strength 2 wk Day: 2, 3	2 wk	2, 3
Weight loss	Lean Legs 2 wk Day: 8	2 wk	8
Stress relief	Stress Relief 3 wk Day: 19, 21	3 wk	19, 21
Stress relief	Overcoming Depression 3 wk Day: 12	3 wk	12
Whole body	Healthy Joints 3 wk Day: 7, 10, 13, 17, 21	3 wk	7, 10, 13, 17, 21
Weight loss	Awaken Your Strength 3 wk Day: 9, 10	3 wk	9, 10
Weight loss	Toned Abs 3 wk Day: 9, 20	3 wk	9, 20
Energy	Energizing Morning 3 wk Day: 20	3 wk	20
Weight loss	Slim Waist 3 wk Day: 7	3 wk	7
Whole body	Firm Glutes 3 wk Day: 3, 4, 5, 6, 7	3 wk	3, 4, 5, 6, 7
Weight loss	Lean Legs 3 wk Day: 5, 6, 15	3 wk	5, 6, 15
Confidence	Boost Your Self-Esteem 3 wk Day: 3, 4	3 wk	3, 4
Whole body	Strong Arms 3 wk Day: 7	3 wk	7
Back	Relief from Lower Back Pain 3 wk Day: 9, 10, 14, 19	3 wk	9, 10, 14, 19
Back	Healthy Back 3 wk Day: 19, 20, 21	3 wk	19, 20, 21
Health	Quit Smoking 2 wk Day: 3	2 wk	3
Health	Quit Drinking 3 wk Day: 17	3 wk	17
Health	Quit Drinking 4 wk Day: 25	4 wk	25
Stress relief	Relief from Anxiety 2 wk Day: 2	2 wk	2
Stress relief	Relief from Anxiety 3 wk Day: 11	3 wk	11
Stress relief	Relief from Anxiety 4 wk Day: 4	4 wk	4
Back	Yoga for Scoliosis 3 wk Day: 8, 18	3 wk	8, 18
Men's health	Prolong Sexual Pleasure 12 wk Day: 5, 40, 61, 82	12 wk	5, 40, 61, 82
Whole body	Front Splits 4 wk Day: 5	4 wk	5
Health	Reduce Puffiness 1 wk Day: 6	1 wk	6
Health	Reduce Puffiness 2 wk Day: 5, 7, 14	2 wk	5, 7, 14
Health	Reduce Puffiness 4 wk Day: 16	4 wk	16
Whole body	Open Your Hips 3 wk Day: 11	3 wk	11
Health	Healthy Heart 1 wk Day: 2	1 wk	2
Health	Healthy Heart 2 wk Day: 2, 6, 7, 13	2 wk	2, 6, 7, 13
Health	Healthy Heart 3 wk Day: 1	3 wk	1
Health	Healthy Heart 4 wk Day: 4, 17, 25	4 wk	4, 17, 25
Whole body	Advanced Yoga 2 wk Day: 1	2 wk	1
Whole body	Advanced Yoga 5 wk Day: 23	5 wk	23
Women's health	Postpartum Recovery 1 wk Day: 3, 5	1 wk	3, 5
Women's health	Postpartum Recovery 3 wk Day: 17	3 wk	17
Women's health	Postpartum Recovery 4 wk Day: 4, 11, 17	4 wk	4, 11, 17
Back	Healthy Neck 1 wk Day: 2	1 wk	2
Back	Healthy Neck 3 wk Day: 19, 20	3 wk	19, 20
Back	Healthy Neck 4 wk Day: 4, 6, 13, 18	4 wk	4, 6, 13, 18
Health	Headache Relief 2 wk Day: 2	2 wk	2
Health	Headache Relief 3 wk Day: 3	3 wk	3
Health	Headache Relief 4 wk Day: 4	4 wk	4
Weight loss	Lean Body 4 wk Day: 2	4 wk	2
Men's health	Prolong Sexual Pleasure 4 wk Day: 1, 5, 26	4 wk	1, 5, 26
Stress relief	Yoga in the Big City 1 wk Day: 4	1 wk	4
Stress relief	Yoga in the Big City 2 wk Day: 1, 10	2 wk	1, 10
Stress relief	Yoga in the Big City 3 wk Day: 4, 10, 15	3 wk	4, 10, 15
Stress relief	Yoga in the Big City 4 wk Day: 4, 10, 15	4 wk	4, 10, 15
Back	Atlas Stands Tall 1 wk Day: 5	1 wk	5
Back	Atlas Stands Tall 2 wk Day: 5, 11	2 wk	5, 11
Back	Atlas Stands Tall 3 wk Day: 5, 11, 17	3 wk	5, 11, 17
Back	Atlas Stands Tall 4 wk Day: 5, 11, 17	4 wk	5, 11, 17
Stress relief	The Calm Formula 2 wk Day: 11	2 wk	11
Stress relief	The Calm Formula 3 wk Day: 10, 11, 17	3 wk	10, 11, 17
Stress relief	The Calm Formula 4 wk Day: 10, 11, 17, 27	4 wk	10, 11, 17, 27
Whole body	Flexibility Whisperer 1 wk Day: 3	1 wk	3
Whole body	Flexibility Whisperer 2 wk Day: 3	2 wk	3
Whole body	Flexibility Whisperer 3 wk Day: 3	3 wk	3
Whole body	Flexibility Whisperer 4 wk Day: 3	4 wk	3
Weight loss	Intensive Weight Loss 1 wk Day: 2, 6	1 wk	2, 6
Weight loss	Intensive Weight Loss 2 wk Day: 2, 6, 10	2 wk	2, 6, 10
Weight loss	Intensive Weight Loss 3 wk Day: 2, 6, 10, 16, 18, 21	3 wk	2, 6, 10, 16, 18, 21
Weight loss	Intensive Weight Loss 4 wk Day: 2, 6, 10, 16, 18, 21, 27	4 wk	2, 6, 10, 16, 18, 21, 27

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Flexion-Extension Kriya Purnotpithika-chalana-kriyya

Benefits

Contraindications

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Where It Appears

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Where It Appears

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Flexion-Extension Kriya Purnotpithika-chalana-kriyya

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Benefits

Contraindications

Technique

If It’s Difficult

Where It Appears

Exercise Details

Where It Appears

Reward

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Flexion-Extension Kriya: Video & Guide | Unagrande

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