Half-Side Split Pose Vakrita skandasana

2 min
46 score
6 kcal
Half-Side Split Pose
hourglass-icon 2 min
asana miniature
01:44
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 minute

Favorable effect

  • Stimulates the functioning of the urinary bladder
  • Stimulates the functioning of the prostate gland
  • Improves mobility of the hip joints
  • Develops flexibility in the inner surface of the legs
  • Improves flexibility of the ankle joints

Contraindications

None

Technique of execution

Come up into a kneeling position. Place your elbows on the floor. Keep your knees shoulder-width apart. Straighten your right leg and stretch it out to the side. Press your right foot firmly into the floor. Increase the distance between your left knee and your right foot, stretching out the muscles in your right leg. Breathe evenly. Then bend your right leg. Sit back on your heels. Repeat on the other leg. Come up into a kneeling position. Place your elbows on the floor. Keep your knees shoulder-width apart. Straighten your left leg and stretch it out to the side. Press your left foot firmly into the floor. Increase the distance between your right knee and your left foot, stretching out the muscles in your left leg. Breathe evenly. Then bend your left leg. Sit back on your heels. Keep your back straight. Let your palms rest on your thighs.

Upload date:2024-04-18T20:17:29+03:00

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

1
If you feel any discomfort in your knees, try placing a folded blanket underneath for a soft support.
2
Make sure the knee of your extended leg is engaged and straightened.
3
Try to relax into this stretch. Focus on the flow of your breath.

Where can I meet

Lesson search
Challenges

Half-Side Split Pose occurs 79 times in 79 lessons

Theme Title Time
Pregnancy
Prenatal Yoga 15 min
15 min
Pregnancy
Prenatal Yoga 60 min
60 min
Arms
Strong Arms 45 min
45 min
Arms
Strong Arms 60 min
60 min
Arms
Strong Arms 90 min
90 min
Joints 30 min
Joints 60 min
Joints 90 min
Flexibility
The Splits 45 min
45 min
Flexibility
The Splits 60 min
60 min
Flexibility
The Splits 90 min
90 min
Pregnancy 15 min
Pregnancy 20 min
Pregnancy 25 min
Pregnancy 30 min
Pregnancy 45 min
Pregnancy 60 min
Pregnancy 90 min
Cystitis 45 min
Cystitis 60 min
Cystitis 90 min
Relax
Night Yoga 90 min
90 min
Depression 60 min
Depression 90 min
Flexibility
Flexible Body 30 min
30 min
Flexibility
Flexible Body 45 min
45 min
Flexibility
Flexible Body 60 min
60 min
Flexibility
Flexible Body 90 min
90 min
Sex 60 min
Sex 90 min
Sex 30 min
Sex 60 min
Sex 90 min
Aging 15 min
Aging 20 min
Aging 25 min
Aging 30 min
Relax
Moon Yoga 60 min
60 min
Relax
Moon Yoga 90 min
90 min
Head 60 min
Head 90 min
Traveling
Pre-Flight 90 min
90 min
Flexibility 15 min
Flexibility 20 min
Flexibility 25 min
Flexibility 30 min
Flexibility 45 min
Flexibility 60 min
Flexibility 90 min
Sports
Post-Run 30 min
30 min
Sports
Post-Run 45 min
45 min
Sports
Post-Run 60 min
60 min
Sports
Post-Run 90 min
90 min
Traveling
Post Roadtrip 30 min
30 min
Traveling
Post Roadtrip 45 min
45 min
Traveling
Post Roadtrip 60 min
60 min
Traveling
Post Roadtrip 90 min
90 min
Varicose Veins 30 min
Varicose Veins 45 min
Varicose Veins 60 min
Varicose Veins 90 min
Flexibility
Stretching 45 min
45 min
Flexibility
Stretching 60 min
60 min
Flexibility
Stretching 90 min
90 min
Diabetes 30 min
Diabetes 45 min
Diabetes 60 min
Diabetes 90 min
Energy 60 min
Energy 90 min
Depression 90 min
Kidneys 45 min
Kidneys 90 min
Sex 90 min
Joints 25 min
Joints 60 min
Joints 90 min
Relax 90 min
Energy 60 min

Half-Side Split Pose occurs 78 times in 78 challenges

Theme Title Duration Day
Flexibility
Flexible Body in 28 Days 4 w.
Day: 5, 17, 27
4 w. 5, 17, 27
Split
Front split in 35 Days 5 w.
Day: 4, 9, 11, 13, 20, 23, 26, 27
5 w. 4, 9, 11, 13, 20, 23, 26, 27
Depression 4 w. 5
Joints
Healthy Joints in 28 Days 4 w.
Day: 11, 19, 20
4 w. 11, 19, 20
Flexibility
Yoga Start in 21 Days 3 w.
Day: 10, 11, 20
3 w. 10, 11, 20
Sleep 4 w. 5
Flexibility 4 w. 27
Meditation 2 w. 6
Weight Loss
Weight Loss in 21 Days 3 w.
Day: 12
3 w. 12
Legs
Slender Legs in 28 Days 4 w.
Day: 11, 17, 21, 22, 23
4 w. 11, 17, 21, 22, 23
Glutes 4 w. 21
Lower back 4 w. 22, 28
Relax
Relaxation in 28 Days 4 w.
Day: 13, 17, 19, 27
4 w. 13, 17, 19, 27
Depression 2 w. 1, 2, 4
Sleep
Healthy Sleep in 14 Days 2 w.
Day: 1, 5
2 w. 1, 5
Stress
Anti-Stress in 14 Days 2 w.
Day: 3, 4
2 w. 3, 4
Split
Side split in 14 Days 2 w.
Day: 10, 11, 12, 13, 14
2 w. 10, 11, 12, 13, 14
Joints
Healthy Joints in 14 Days 2 w.
Day: 4, 5, 8
2 w. 4, 5, 8
Flexibility 2 w. 10
Split
Side split in 7 Days 1 w.
Day: 1, 2, 3
1 w. 1, 2, 3
Energy 1 w. 7
Legs
Slender Legs in 7 Days 1 w.
Day: 1, 2
1 w. 1, 2
Energy 1 w. 7
Joints
Healthy Joints in 7 Days 1 w.
Day: 4, 5, 6
1 w. 4, 5, 6
Energy 2 w. 13
Glutes 2 w. 5, 6, 7
Legs
Slender Legs in 14 Days 2 w.
Day: 10, 12
2 w. 10, 12
Self-Esteem 2 w. 11
Relax
Relaxation in 14 Days 2 w.
Day: 12, 14
2 w. 12, 14
Immunity 2 w. 2
Immunity 3 w. 9
Flexibility 3 w. 17
Stress
Anti-Stress in 21 Days 3 w.
Day: 10, 11
3 w. 10, 11
Depression 3 w. 8, 9, 11
Joints
Healthy Joints in 21 Days 3 w.
Day: 4, 5, 6, 11, 12, 15
3 w. 4, 5, 6, 11, 12, 15
Energy
Energy Wake Up in 7 Days 3 w.
Day: 7, 20
3 w. 7, 20
Sleep
Healthy Sleep in 21 Days 3 w.
Day: 8, 12
3 w. 8, 12
Energy 3 w. 7
Meditation 3 w. 13
Glutes
Tight Butt in 21 Days 3 w.
Day: 12, 13, 14
3 w. 12, 13, 14
Legs
Slender Legs in 21 Days 3 w.
Day: 1, 2, 17, 19
3 w. 1, 2, 17, 19
Self-Esteem 3 w. 18
Relax
Relaxation in 21 Days 3 w.
Day: 19, 21
3 w. 19, 21
Split
Side split in 21 Days 3 w.
Day: 1, 2, 3, 17, 18, 19, 20, 21
3 w. 1, 2, 3, 17, 18, 19, 20, 21
Habits 4 w. 24
Habits 4 w. 23
Energy 1 w. 2
Energy
Static complex in 14 days 2 w.
Day: 2, 14
2 w. 2, 14
Energy
Static complex in 21 days 3 w.
Day: 3, 16
3 w. 3, 16
Energy
Static complex in 28 days 4 w.
Day: 4, 11, 12
4 w. 4, 11, 12
Stress 2 w. 6, 8
Stress 3 w. 7
Back
Yoga for Scoliosis in 21 Days 3 w.
Day: 8, 11, 16
3 w. 8, 11, 16
Back 4 w. 1, 2
Sex 12 w. 9, 18, 33, 43, 73
Split
Front split in 28 Days 4 w.
Day: 6, 25
4 w. 6, 25
Split
Side split in 28 days 4 w.
Day: 1, 9, 10, 22, 24, 26
4 w. 1, 9, 10, 22, 24, 26
Split
Side split in 35 days 5 w.
Day: 10, 16, 22, 27
5 w. 10, 16, 22, 27
Weight Loss 1 w. 7
Weight Loss
Edema Reduction in 14 Days 2 w.
Day: 6, 9, 12
2 w. 6, 9, 12
Weight Loss
Edema Reduction in 21 Days 3 w.
Day: 1, 5, 11
3 w. 1, 5, 11
Weight Loss 4 w. 2
Joints
Hip Opening in 7 Days 1 w.
Day: 6, 7
1 w. 6, 7
Joints
Hip Opening in 14 Days 2 w.
Day: 2, 6, 8
2 w. 2, 6, 8
Joints
Hip Opening in 21 Days 3 w.
Day: 2, 5, 12, 20
3 w. 2, 5, 12, 20
Joints
Hip Opening in 28 Days 4 w.
Day: 3, 6, 15, 18, 25
4 w. 3, 6, 15, 18, 25
Harmony 2 w. 14
Harmony
Inner Harmony in 21 Days 3 w.
Day: 2, 8, 10, 21
3 w. 2, 8, 10, 21
Harmony
Inner Harmony in 28 Days 4 w.
Day: 3, 11
4 w. 3, 11
Cardio 3 w. 10
Productivity 1 w. 4
Productivity 2 w. 7, 13
Productivity
Yoga for Advanced in 21 days 3 w.
Day: 12, 18
3 w. 12, 18
Productivity 4 w. 16
Productivity
Yoga for Advanced in 35 days 5 w.
Day: 3, 8, 15, 22
5 w. 3, 8, 15, 22
After Pregnancy 2 w. 5, 8
After Pregnancy 3 w. 12
After Pregnancy 4 w. 11, 26

Details of the exercise

Category
Plank Variations
Duration
2 minutes
Energy consumption
6 kcal

Reward

Flexibility
16
Stamina
4
Focus
4
Strength
4
Mobility
10
Balance
8

Popularity 66 out of 442

Often used
in ready-made lessons
79 lessons
Often used
in ready-made courses
78 challenges

Where can I meet

Lesson search
Challenges

Half-Side Split Pose occurs 79 times in 79 lessons

Theme Title Time
Pregnancy
Prenatal Yoga 15 min
15 min
Pregnancy
Prenatal Yoga 60 min
60 min
Arms
Strong Arms 45 min
45 min
Arms
Strong Arms 60 min
60 min
Arms
Strong Arms 90 min
90 min
Joints 30 min
Joints 60 min
Joints 90 min
Flexibility
The Splits 45 min
45 min
Flexibility
The Splits 60 min
60 min
Flexibility
The Splits 90 min
90 min
Pregnancy 15 min
Pregnancy 20 min
Pregnancy 25 min
Pregnancy 30 min
Pregnancy 45 min
Pregnancy 60 min
Pregnancy 90 min
Cystitis 45 min
Cystitis 60 min
Cystitis 90 min
Relax
Night Yoga 90 min
90 min
Depression 60 min
Depression 90 min
Flexibility
Flexible Body 30 min
30 min
Flexibility
Flexible Body 45 min
45 min
Flexibility
Flexible Body 60 min
60 min
Flexibility
Flexible Body 90 min
90 min
Sex 60 min
Sex 90 min
Sex 30 min
Sex 60 min
Sex 90 min
Aging 15 min
Aging 20 min
Aging 25 min
Aging 30 min
Relax
Moon Yoga 60 min
60 min
Relax
Moon Yoga 90 min
90 min
Head 60 min
Head 90 min
Traveling
Pre-Flight 90 min
90 min
Flexibility 15 min
Flexibility 20 min
Flexibility 25 min
Flexibility 30 min
Flexibility 45 min
Flexibility 60 min
Flexibility 90 min
Sports
Post-Run 30 min
30 min
Sports
Post-Run 45 min
45 min
Sports
Post-Run 60 min
60 min
Sports
Post-Run 90 min
90 min
Traveling
Post Roadtrip 30 min
30 min
Traveling
Post Roadtrip 45 min
45 min
Traveling
Post Roadtrip 60 min
60 min
Traveling
Post Roadtrip 90 min
90 min
Varicose Veins 30 min
Varicose Veins 45 min
Varicose Veins 60 min
Varicose Veins 90 min
Flexibility
Stretching 45 min
45 min
Flexibility
Stretching 60 min
60 min
Flexibility
Stretching 90 min
90 min
Diabetes 30 min
Diabetes 45 min
Diabetes 60 min
Diabetes 90 min
Energy 60 min
Energy 90 min
Depression 90 min
Kidneys 45 min
Kidneys 90 min
Sex 90 min
Joints 25 min
Joints 60 min
Joints 90 min
Relax 90 min
Energy 60 min

Half-Side Split Pose occurs 78 times in 78 challenges

Theme Title Duration Day
Flexibility
Flexible Body in 28 Days 4 w.
Day: 5, 17, 27
4 w. 5, 17, 27
Split
Front split in 35 Days 5 w.
Day: 4, 9, 11, 13, 20, 23, 26, 27
5 w. 4, 9, 11, 13, 20, 23, 26, 27
Depression 4 w. 5
Joints
Healthy Joints in 28 Days 4 w.
Day: 11, 19, 20
4 w. 11, 19, 20
Flexibility
Yoga Start in 21 Days 3 w.
Day: 10, 11, 20
3 w. 10, 11, 20
Sleep 4 w. 5
Flexibility 4 w. 27
Meditation 2 w. 6
Weight Loss
Weight Loss in 21 Days 3 w.
Day: 12
3 w. 12
Legs
Slender Legs in 28 Days 4 w.
Day: 11, 17, 21, 22, 23
4 w. 11, 17, 21, 22, 23
Glutes 4 w. 21
Lower back 4 w. 22, 28
Relax
Relaxation in 28 Days 4 w.
Day: 13, 17, 19, 27
4 w. 13, 17, 19, 27
Depression 2 w. 1, 2, 4
Sleep
Healthy Sleep in 14 Days 2 w.
Day: 1, 5
2 w. 1, 5
Stress
Anti-Stress in 14 Days 2 w.
Day: 3, 4
2 w. 3, 4
Split
Side split in 14 Days 2 w.
Day: 10, 11, 12, 13, 14
2 w. 10, 11, 12, 13, 14
Joints
Healthy Joints in 14 Days 2 w.
Day: 4, 5, 8
2 w. 4, 5, 8
Flexibility 2 w. 10
Split
Side split in 7 Days 1 w.
Day: 1, 2, 3
1 w. 1, 2, 3
Energy 1 w. 7
Legs
Slender Legs in 7 Days 1 w.
Day: 1, 2
1 w. 1, 2
Energy 1 w. 7
Joints
Healthy Joints in 7 Days 1 w.
Day: 4, 5, 6
1 w. 4, 5, 6
Energy 2 w. 13
Glutes 2 w. 5, 6, 7
Legs
Slender Legs in 14 Days 2 w.
Day: 10, 12
2 w. 10, 12
Self-Esteem 2 w. 11
Relax
Relaxation in 14 Days 2 w.
Day: 12, 14
2 w. 12, 14
Immunity 2 w. 2
Immunity 3 w. 9
Flexibility 3 w. 17
Stress
Anti-Stress in 21 Days 3 w.
Day: 10, 11
3 w. 10, 11
Depression 3 w. 8, 9, 11
Joints
Healthy Joints in 21 Days 3 w.
Day: 4, 5, 6, 11, 12, 15
3 w. 4, 5, 6, 11, 12, 15
Energy
Energy Wake Up in 7 Days 3 w.
Day: 7, 20
3 w. 7, 20
Sleep
Healthy Sleep in 21 Days 3 w.
Day: 8, 12
3 w. 8, 12
Energy 3 w. 7
Meditation 3 w. 13
Glutes
Tight Butt in 21 Days 3 w.
Day: 12, 13, 14
3 w. 12, 13, 14
Legs
Slender Legs in 21 Days 3 w.
Day: 1, 2, 17, 19
3 w. 1, 2, 17, 19
Self-Esteem 3 w. 18
Relax
Relaxation in 21 Days 3 w.
Day: 19, 21
3 w. 19, 21
Split
Side split in 21 Days 3 w.
Day: 1, 2, 3, 17, 18, 19, 20, 21
3 w. 1, 2, 3, 17, 18, 19, 20, 21
Habits 4 w. 24
Habits 4 w. 23
Energy 1 w. 2
Energy
Static complex in 14 days 2 w.
Day: 2, 14
2 w. 2, 14
Energy
Static complex in 21 days 3 w.
Day: 3, 16
3 w. 3, 16
Energy
Static complex in 28 days 4 w.
Day: 4, 11, 12
4 w. 4, 11, 12
Stress 2 w. 6, 8
Stress 3 w. 7
Back
Yoga for Scoliosis in 21 Days 3 w.
Day: 8, 11, 16
3 w. 8, 11, 16
Back 4 w. 1, 2
Sex 12 w. 9, 18, 33, 43, 73
Split
Front split in 28 Days 4 w.
Day: 6, 25
4 w. 6, 25
Split
Side split in 28 days 4 w.
Day: 1, 9, 10, 22, 24, 26
4 w. 1, 9, 10, 22, 24, 26
Split
Side split in 35 days 5 w.
Day: 10, 16, 22, 27
5 w. 10, 16, 22, 27
Weight Loss 1 w. 7
Weight Loss
Edema Reduction in 14 Days 2 w.
Day: 6, 9, 12
2 w. 6, 9, 12
Weight Loss
Edema Reduction in 21 Days 3 w.
Day: 1, 5, 11
3 w. 1, 5, 11
Weight Loss 4 w. 2
Joints
Hip Opening in 7 Days 1 w.
Day: 6, 7
1 w. 6, 7
Joints
Hip Opening in 14 Days 2 w.
Day: 2, 6, 8
2 w. 2, 6, 8
Joints
Hip Opening in 21 Days 3 w.
Day: 2, 5, 12, 20
3 w. 2, 5, 12, 20
Joints
Hip Opening in 28 Days 4 w.
Day: 3, 6, 15, 18, 25
4 w. 3, 6, 15, 18, 25
Harmony 2 w. 14
Harmony
Inner Harmony in 21 Days 3 w.
Day: 2, 8, 10, 21
3 w. 2, 8, 10, 21
Harmony
Inner Harmony in 28 Days 4 w.
Day: 3, 11
4 w. 3, 11
Cardio 3 w. 10
Productivity 1 w. 4
Productivity 2 w. 7, 13
Productivity
Yoga for Advanced in 21 days 3 w.
Day: 12, 18
3 w. 12, 18
Productivity 4 w. 16
Productivity
Yoga for Advanced in 35 days 5 w.
Day: 3, 8, 15, 22
5 w. 3, 8, 15, 22
After Pregnancy 2 w. 5, 8
After Pregnancy 3 w. 12
After Pregnancy 4 w. 11, 26
Урок 217 ( Half-Side Split Pose )

1 / 1 асан
asana
01:44
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