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Hare Pose 2 Sphuta shashakasana

1 min
37 score
5 kcal
Hare Pose 2
hourglass-icon 1 min
asana miniature
00:56
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

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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.

Upload date:2024-04-18T20:26:56+03:00

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

1
Keep your legs engaged while holding this pose, so that you have a stable base.
2
Focus on lengthening your spine, stretching upwards through the crown of your head.
3
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 25 times in 25 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

Hare Pose 2 occurs 35 times in 35 challenges

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

Category
Seated Poses
Duration
1 minute
Energy consumption
5 kcal

Reward

Flexibility
4
Stamina
7
Focus
5
Strength
7
Mobility
6
Balance
8

Popularity 253 out of 442

Rarely used
in ready-made lessons
25 lessons
Rarely used
in ready-made courses
35 challenges

Where can I meet

Lesson search
Challenges

Hare Pose 2 occurs 25 times in 25 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

Hare Pose 2 occurs 35 times in 35 challenges

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
Урок 201 ( Hare Pose 2 )

1 / 1 асан
asana
00:56
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

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

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Technique of execution

Hare Pose 2 : video with the correct technique of performing the asana and a description of the asana. Watch free video tutorials online at home by Unagrande YogaClub. Install the application, it offers much more new, useful, and intensive yoga challenges!

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