Hare Pose 2 Sphuta shashakasana

: 1 min

: 37 score

: 3 kcal

Seated Poses

Static

Favorable effect

Strengthens the knees
Develops balance and coordination
Strengthens the back muscles
Strengthens the hip muscles
Intensively massages the toes

Contraindications

Knee injuries

Technique of execution

Keep your heels together and spread your toes out slightly to the sides. Squat down while raising your heels up. Spread your knees out to the sides, as far as possible. Rest your hands on your knees, with your palms facing up. Join your thumbs and index fingers. Keep your back straight. Balance on the balls of your feet. Extend up through the crown of your head. Breathe evenly. Bring your knees back together. Slowly lift yourself up.

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

Keep your legs engaged while holding this pose, so that you have a stable base.

Focus on lengthening your spine, stretching upwards through the crown of your head.

If you are having a hard time balancing on your toes, trying to place a block or folded blanket under your heels for a stable support.

Where can I meet

Lesson search

Challenges

Hare Pose 2 occurs 36 times in ready-made lessons

Theme	Title	Time
Pregnancy	Prenatal Yoga 15 min	15 min
Pregnancy	Prenatal Yoga 30 min	30 min
Pregnancy	Prenatal Yoga 45 min	45 min
Sex	Feminine Power 90 min	90 min
Sports	Tennis Sequence 25 min	25 min
Sports	Tennis Sequence 30 min	30 min
Sports	Tennis Sequence 45 min	45 min
Sports	Tennis Sequence 60 min	60 min
Sports	Tennis Sequence 90 min	90 min
Blood Pressure	Blood Pressure Booster 30 min	30 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
Diabetes	Diabetes Prevention 60 min	60 min
Diabetes	Diabetes Prevention 90 min	90 min
Energy	Tibetan gymnastics 30 min	30 min
Energy	Tibetan gymnastics 45 min	45 min
Energy	Tibetan gymnastics 60 min	60 min
Energy	Static Complex 20 min	20 min
Energy	Static Complex 60 min	60 min
Balance	Balance Development 15 min	15 min
Balance	Balance Development 25 min	25 min
Balance	Balance Development 45 min	45 min
Balance	Balance Development 60 min	60 min
Balance	Balance Development 90 min	90 min
Joints	Healthy Knees 90 min	90 min
Joints	Yoga for Feet and Ankles 15 min	15 min
Joints	Yoga for Feet and Ankles 20 min	20 min
Joints	Yoga for Feet and Ankles 25 min	25 min
Joints	Yoga for Feet and Ankles 30 min	30 min
Joints	Yoga for Feet and Ankles 45 min	45 min
Joints	Yoga for Feet and Ankles 65 min	65 min
Joints	Yoga for Feet and Ankles 90 min	90 min
Focus	Yoga for ADHD 25 min	25 min
Focus	Yoga for ADHD 60 min	60 min
Focus	Yoga for ADHD 90 min	90 min

Hare Pose 2 occurs 35 times in ready-made courses

Theme	Title	Duration	Day
Joints	Healthy Joints in 28 Days 4 w. Day: 2, 7, 17, 22, 25	4 w.	2, 7, 17, 22, 25
Energy	Energy Wake Up in 28 Days 4 w. Day: 2, 10	4 w.	2, 10
Flexibility	Yoga Start in 21 Days 3 w. Day: 7	3 w.	7
Balance	Improve Your Balance in 28 Days 4 w. Day: 3, 24	4 w.	3, 24
Self-Esteem	Self-Esteem Boost in 28 Days 4 w. Day: 17	4 w.	17
Meditation	Meditation for Beginners in 7 Days 1 w. Day: 5	1 w.	5
Arms	Strong Arms in 14 Days 2 w. Day: 14	2 w.	14
Arms	Strong Arms in 7 Days 1 w. Day: 5, 7	1 w.	5, 7
Self-Esteem	Self-Esteem Boost in 7 Days 1 w. Day: 1	1 w.	1
Balance	Improve Your Balance in 7 Days 1 w. Day: 2, 6	1 w.	2, 6
Energy	Energy Wake Up in 7 Days 1 w. Day: 7	1 w.	7
Energy	Energy Wake Up in 14 Days 2 w. Day: 6	2 w.	6
Glutes	Tight Butt Challenge in 14 days 2 w. Day: 11, 12	2 w.	11, 12
Balance	Improve Your Balance in 14 Days 2 w. Day: 2, 11	2 w.	2, 11
Self-Esteem	Self-Esteem Boost in 7 Days 2 w. Day: 5	2 w.	5
Energy	Energy Wake Up in 7 Days 3 w. Day: 7, 13	3 w.	7, 13
Balance	Improve Your Balance in 21 Days 3 w. Day: 2, 6, 9, 18	3 w.	2, 6, 9, 18
Meditation	Meditation for Beginners in 21 Days 3 w. Day: 5	3 w.	5
Glutes	Tight Butt in 21 Days 3 w. Day: 18, 19	3 w.	18, 19
Self-Esteem	Self-Esteem Boost in 21 Days 3 w. Day: 1, 12	3 w.	1, 12
Arms	Strong Arms in 21 Days 3 w. Day: 5, 7, 21	3 w.	5, 7, 21
Habits	Stop Drinking in 28 Days 4 w. Day: 9, 18	4 w.	9, 18
Energy	Static complex in 21 days 3 w. Day: 17	3 w.	17
Energy	Static complex in 28 days 4 w. Day: 5, 11	4 w.	5, 11
Stress	Release from anxiety in 21 days 3 w. Day: 5	3 w.	5
Sex	The prolongation of sexual pleasure for 3 months 12 w. Day: 80	12 w.	80
Split	Side split in 28 days 4 w. Day: 5, 13	4 w.	5, 13
Joints	Hip Opening in 14 Days 2 w. Day: 9	2 w.	9
Harmony	Inner Harmony in 14 Days 2 w. Day: 1, 11	2 w.	1, 11
Harmony	Inner Harmony in 21 Days 3 w. Day: 5	3 w.	5
Harmony	Inner Harmony in 28 Days 4 w. Day: 2	4 w.	2
Advanced	Yoga for Advanced in 35 days 5 w. Day: 19, 27	5 w.	19, 27
After Pregnancy	Recovery After Childbirth in 14 Days 2 w. Day: 7	2 w.	7
Neck	Healthy Neck in 7 Days 1 w. Day: 4	1 w.	4
Breasts	Beautiful Chest in 14 Days 2 w. Day: 5, 14	2 w.	5, 14

Details of the exercise

Where can I meet

Lesson search

Challenges

Hare Pose 2 occurs 36 times in ready-made lessons

Lesson	Duration
Prenatal Yoga	15 min
Prenatal Yoga	30 min
Prenatal Yoga	45 min
Feminine Power	90 min
Tennis Sequence	25 min
Tennis Sequence	30 min
Tennis Sequence	45 min
Tennis Sequence	60 min
Tennis Sequence	90 min
Blood Pressure Booster	30 min
Blood Pressure Booster	45 min
Blood Pressure Booster	60 min
Blood Pressure Booster	90 min
Diabetes Prevention	60 min
Diabetes Prevention	90 min
Tibetan gymnastics	30 min
Tibetan gymnastics	45 min
Tibetan gymnastics	60 min
Static Complex	20 min
Static Complex	60 min
Balance Development	15 min
Balance Development	25 min
Balance Development	45 min
Balance Development	60 min
Balance Development	90 min
Healthy Knees	90 min
Yoga for Feet and Ankles	15 min
Yoga for Feet and Ankles	20 min
Yoga for Feet and Ankles	25 min
Yoga for Feet and Ankles	30 min
Yoga for Feet and Ankles	45 min
Yoga for Feet and Ankles	65 min
Yoga for Feet and Ankles	90 min
Yoga for ADHD	25 min
Yoga for ADHD	60 min
Yoga for ADHD	90 min

Hare Pose 2 occurs 35 times in ready-made courses

Theme	Title	Duration	Day
Joints	Healthy Joints in 28 Days 4 w. Day: 2, 7, 17, 22, 25	4 w.	2, 7, 17, 22, 25
Energy	Energy Wake Up in 28 Days 4 w. Day: 2, 10	4 w.	2, 10
Flexibility	Yoga Start in 21 Days 3 w. Day: 7	3 w.	7
Balance	Improve Your Balance in 28 Days 4 w. Day: 3, 24	4 w.	3, 24
Self-Esteem	Self-Esteem Boost in 28 Days 4 w. Day: 17	4 w.	17
Meditation	Meditation for Beginners in 7 Days 1 w. Day: 5	1 w.	5
Arms	Strong Arms in 14 Days 2 w. Day: 14	2 w.	14
Arms	Strong Arms in 7 Days 1 w. Day: 5, 7	1 w.	5, 7
Self-Esteem	Self-Esteem Boost in 7 Days 1 w. Day: 1	1 w.	1
Balance	Improve Your Balance in 7 Days 1 w. Day: 2, 6	1 w.	2, 6
Energy	Energy Wake Up in 7 Days 1 w. Day: 7	1 w.	7
Energy	Energy Wake Up in 14 Days 2 w. Day: 6	2 w.	6
Glutes	Tight Butt Challenge in 14 days 2 w. Day: 11, 12	2 w.	11, 12
Balance	Improve Your Balance in 14 Days 2 w. Day: 2, 11	2 w.	2, 11
Self-Esteem	Self-Esteem Boost in 7 Days 2 w. Day: 5	2 w.	5
Energy	Energy Wake Up in 7 Days 3 w. Day: 7, 13	3 w.	7, 13
Balance	Improve Your Balance in 21 Days 3 w. Day: 2, 6, 9, 18	3 w.	2, 6, 9, 18
Meditation	Meditation for Beginners in 21 Days 3 w. Day: 5	3 w.	5
Glutes	Tight Butt in 21 Days 3 w. Day: 18, 19	3 w.	18, 19
Self-Esteem	Self-Esteem Boost in 21 Days 3 w. Day: 1, 12	3 w.	1, 12
Arms	Strong Arms in 21 Days 3 w. Day: 5, 7, 21	3 w.	5, 7, 21
Habits	Stop Drinking in 28 Days 4 w. Day: 9, 18	4 w.	9, 18
Energy	Static complex in 21 days 3 w. Day: 17	3 w.	17
Energy	Static complex in 28 days 4 w. Day: 5, 11	4 w.	5, 11
Stress	Release from anxiety in 21 days 3 w. Day: 5	3 w.	5
Sex	The prolongation of sexual pleasure for 3 months 12 w. Day: 80	12 w.	80
Split	Side split in 28 days 4 w. Day: 5, 13	4 w.	5, 13
Joints	Hip Opening in 14 Days 2 w. Day: 9	2 w.	9
Harmony	Inner Harmony in 14 Days 2 w. Day: 1, 11	2 w.	1, 11
Harmony	Inner Harmony in 21 Days 3 w. Day: 5	3 w.	5
Harmony	Inner Harmony in 28 Days 4 w. Day: 2	4 w.	2
Advanced	Yoga for Advanced in 35 days 5 w. Day: 19, 27	5 w.	19, 27
After Pregnancy	Recovery After Childbirth in 14 Days 2 w. Day: 7	2 w.	7
Neck	Healthy Neck in 7 Days 1 w. Day: 4	1 w.	4
Breasts	Beautiful Chest in 14 Days 2 w. Day: 5, 14	2 w.	5, 14

Reward

Flexibility

Stamina

Focus

Strength

Mobility

Balance

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Hare Pose 2 Sphuta shashakasana

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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Hare Pose 2 Sphuta shashakasana

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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Hare Pose 2 : video with the correct technique of performing the asana

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