Horseman Pose 3 Hajarut hasana 3

1 min
29 score
4 kcal
Horseman Pose 3
hourglass-icon 1 min
asana miniature
01:04
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

  • Increases mobility of the shoulder joints
  • Strengthens the back muscles
  • Strengthens the hip muscles
  • Strengthens the gluteus minimus
  • Develops chest cavity

Contraindications

None

Technique of execution

Stand with your feet wide apart. Point your toes outwards. Squat down slightly. Link your fingers behind your back, then turn your palms out, stretching your shoulders out. Extend up through the crown of your head. Keep your back straight. Breathe evenly. Straighten your legs. Release your hands. Bring your feet together.

Upload date:2024-06-06T12:53:56+03:00

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

1
If you are unable to keep your back straight, rest your hands on your hips to help reduce loading.
2
If you are having a hard time holding your hands up without strain, try joining your palms together in front of your chest.
3
If you feel too much loading in your legs, straighten your legs slightly.
4
Focus on lengthening your spine, stretching upwards through the crown of your head. Align your spine from your tailbone to your head.

Where can I meet

Lesson search
Challenges

Horseman Pose 3 occurs 29 times in 29 lessons

Theme Title Time
Pregnancy
Prenatal Yoga 60 min
60 min
Blood Pressure 30 min
Vision 60 min
Vision 90 min
Head
Healthy Neck 30 min
30 min
Head
Healthy Neck 45 min
45 min
Head
Healthy Neck 60 min
60 min
Head
Healthy Neck 90 min
90 min
Aging 10 min
Aging 15 min
Aging 20 min
Lungs 90 min
Head 90 min
Blood Pressure 90 min
Energy 20 min
Energy 10 min
Energy 30 min
Energy 45 min
Energy 60 min
Energy 90 min
Depression 90 min
Energy 20 min
Energy 45 min
Back 25 min
Back 45 min
Back 60 min
Back 90 min
Joints 45 min
Relax 90 min

Horseman Pose 3 occurs 59 times in 61 challenges

Theme Title Duration Day
Flexibility
Flexible Body in 28 Days 4 w.
Day: 16, 19, 20, 21, 22, 23, 28
4 w. 16, 19, 20, 21, 22, 23, 28
Back
Healthy Spine in 28 Days 4 w.
Day: 8, 9, 10, 14
4 w. 8, 9, 10, 14
Stress
Anti-Stress in 28 Days 4 w.
Day: 1, 3, 17, 22, 23, 27
4 w. 1, 3, 17, 22, 23, 27
Split
Front split in 35 Days 5 w.
Day: 22
5 w. 22
Joints
Healthy Joints in 28 Days 4 w.
Day: 11, 16, 17
4 w. 11, 16, 17
Back
Royal Posture in 28 Days 4 w.
Day: 1, 2, 3, 5, 8, 10, 11, 15, 22, 23, 25, 27, 28
4 w. 1, 2, 3, 5, 8, 10, 11, 15, 22, 23, 25, 27, 28
Self-Esteem 4 w. 3
Arms
Strong Arms in 28 Days 4 w.
Day: 3, 5, 7, 9, 11, 23
4 w. 3, 5, 7, 9, 11, 23
Glutes
Tight Butt Challenge in 28 Days 4 w.
Day: 5, 7, 9, 16
4 w. 5, 7, 9, 16
Arms
Strong Arms in 14 Days 2 w.
Day: 3, 4, 6, 8
2 w. 3, 4, 6, 8
Split
Side split in 14 Days 2 w.
Day: 3, 8, 10
2 w. 3, 8, 10
Split
Side split in 7 Days 1 w.
Day: 5
1 w. 5
Back 1 w. 3
Glutes 2 w. 6, 10
Legs 2 w. 6
Self-Esteem
Self-Esteem Boost in 7 Days 2 w.
Day: 8, 11
2 w. 8, 11
Immunity
Boost Your Immune in 14 Days 2 w.
Day: 5, 11, 14
2 w. 5, 11, 14
Immunity
Boost Your Immune in 21 Days 3 w.
Day: 12, 18, 21
3 w. 12, 18, 21
Back 3 w. 3
Glutes
Tight Butt in 21 Days 3 w.
Day: 13, 17
3 w. 13, 17
Legs 3 w. 13
Self-Esteem
Self-Esteem Boost in 21 Days 3 w.
Day: 15, 18
3 w. 15, 18
Arms
Strong Arms in 21 Days 3 w.
Day: 10, 11, 13, 15
3 w. 10, 11, 13, 15
Split
Side split in 21 Days 3 w.
Day: 5, 10, 15, 17
3 w. 5, 10, 15, 17
Habits
Quit Smoking in 14 Days 2 w.
Day: 5, 7
2 w. 5, 7
Habits
Quit Smoking in 21 Days 3 w.
Day: 3, 6
3 w. 3, 6
Habits
Quit Smoking in 28 Days 4 w.
Day: 2, 5
4 w. 2, 5
Habits 3 w. 1
Habits
Stop Drinking in 28 Days 4 w.
Day: 5, 26
4 w. 5, 26
Energy
Static complex in 7 days 1 w.
Day: 4, 6
1 w. 4, 6
Energy
Static complex in 14 days 2 w.
Day: 3, 13
2 w. 3, 13
Energy
Static complex in 21 days 3 w.
Day: 1, 5
3 w. 1, 5
Energy 4 w. 8
Stress 2 w. 9
Stress 3 w. 3, 9
Stress 4 w. 9
Back 2 w. 5
Back 4 w. 22, 28
Sex
The prolongation of sexual pleasure for 3 months 12 w.
Day: 10, 17, 43, 58, 72
12 w. 10, 17, 43, 58, 72
Split
Side split in 28 days 4 w.
Day: 4, 5, 8, 11
4 w. 4, 5, 8, 11
Split
Side split in 35 days 5 w.
Day: 2
5 w. 2
Weight Loss
Edema Reduction in 14 Days 2 w.
Day: 5, 11
2 w. 5, 11
Weight Loss 4 w. 26
Joints 2 w. 5
Joints 3 w. 4
Joints
Hip Opening in 28 Days 4 w.
Day: 2, 3
4 w. 2, 3
Harmony
Inner Harmony in 21 Days 3 w.
Day: 3, 9, 13, 16, 19
3 w. 3, 9, 13, 16, 19
Cardio 3 w. 2
Cardio 4 w. 26
Productivity 2 w. 5
Productivity
Yoga for Advanced in 28 days 4 w.
Day: 2, 4, 19, 22
4 w. 2, 4, 19, 22
Productivity 5 w. 17
After Pregnancy 2 w. 7
After Pregnancy 3 w. 4
After Pregnancy 4 w. 12
Neck 1 w. 2
Neck
Healthy Neck in 14 Days 2 w.
Day: 4, 7, 8, 10
2 w. 4, 7, 8, 10
Neck
Healthy Neck in 21 Days 3 w.
Day: 3, 9, 15
3 w. 3, 9, 15
Neck
Healthy Neck in 28 Days 4 w.
Day: 1, 5, 13, 25, 26
4 w. 1, 5, 13, 25, 26

Details of the exercise

Category
Standing Poses
Duration
1 minute
Energy consumption
4 kcal

Reward

Flexibility
4
Stamina
6
Focus
3
Strength
8
Mobility
5
Balance
3

Popularity 165 out of 442

Rarely used
in ready-made lessons
29 lessons
Often used
in ready-made courses
61 challenges

Where can I meet

Lesson search
Challenges

Horseman Pose 3 occurs 29 times in 29 lessons

Theme Title Time
Pregnancy
Prenatal Yoga 60 min
60 min
Blood Pressure 30 min
Vision 60 min
Vision 90 min
Head
Healthy Neck 30 min
30 min
Head
Healthy Neck 45 min
45 min
Head
Healthy Neck 60 min
60 min
Head
Healthy Neck 90 min
90 min
Aging 10 min
Aging 15 min
Aging 20 min
Lungs 90 min
Head 90 min
Blood Pressure 90 min
Energy 20 min
Energy 10 min
Energy 30 min
Energy 45 min
Energy 60 min
Energy 90 min
Depression 90 min
Energy 20 min
Energy 45 min
Back 25 min
Back 45 min
Back 60 min
Back 90 min
Joints 45 min
Relax 90 min

Horseman Pose 3 occurs 59 times in 61 challenges

Theme Title Duration Day
Flexibility
Flexible Body in 28 Days 4 w.
Day: 16, 19, 20, 21, 22, 23, 28
4 w. 16, 19, 20, 21, 22, 23, 28
Back
Healthy Spine in 28 Days 4 w.
Day: 8, 9, 10, 14
4 w. 8, 9, 10, 14
Stress
Anti-Stress in 28 Days 4 w.
Day: 1, 3, 17, 22, 23, 27
4 w. 1, 3, 17, 22, 23, 27
Split
Front split in 35 Days 5 w.
Day: 22
5 w. 22
Joints
Healthy Joints in 28 Days 4 w.
Day: 11, 16, 17
4 w. 11, 16, 17
Back
Royal Posture in 28 Days 4 w.
Day: 1, 2, 3, 5, 8, 10, 11, 15, 22, 23, 25, 27, 28
4 w. 1, 2, 3, 5, 8, 10, 11, 15, 22, 23, 25, 27, 28
Self-Esteem 4 w. 3
Arms
Strong Arms in 28 Days 4 w.
Day: 3, 5, 7, 9, 11, 23
4 w. 3, 5, 7, 9, 11, 23
Glutes
Tight Butt Challenge in 28 Days 4 w.
Day: 5, 7, 9, 16
4 w. 5, 7, 9, 16
Arms
Strong Arms in 14 Days 2 w.
Day: 3, 4, 6, 8
2 w. 3, 4, 6, 8
Split
Side split in 14 Days 2 w.
Day: 3, 8, 10
2 w. 3, 8, 10
Split
Side split in 7 Days 1 w.
Day: 5
1 w. 5
Back 1 w. 3
Glutes 2 w. 6, 10
Legs 2 w. 6
Self-Esteem
Self-Esteem Boost in 7 Days 2 w.
Day: 8, 11
2 w. 8, 11
Immunity
Boost Your Immune in 14 Days 2 w.
Day: 5, 11, 14
2 w. 5, 11, 14
Immunity
Boost Your Immune in 21 Days 3 w.
Day: 12, 18, 21
3 w. 12, 18, 21
Back 3 w. 3
Glutes
Tight Butt in 21 Days 3 w.
Day: 13, 17
3 w. 13, 17
Legs 3 w. 13
Self-Esteem
Self-Esteem Boost in 21 Days 3 w.
Day: 15, 18
3 w. 15, 18
Arms
Strong Arms in 21 Days 3 w.
Day: 10, 11, 13, 15
3 w. 10, 11, 13, 15
Split
Side split in 21 Days 3 w.
Day: 5, 10, 15, 17
3 w. 5, 10, 15, 17
Habits
Quit Smoking in 14 Days 2 w.
Day: 5, 7
2 w. 5, 7
Habits
Quit Smoking in 21 Days 3 w.
Day: 3, 6
3 w. 3, 6
Habits
Quit Smoking in 28 Days 4 w.
Day: 2, 5
4 w. 2, 5
Habits 3 w. 1
Habits
Stop Drinking in 28 Days 4 w.
Day: 5, 26
4 w. 5, 26
Energy
Static complex in 7 days 1 w.
Day: 4, 6
1 w. 4, 6
Energy
Static complex in 14 days 2 w.
Day: 3, 13
2 w. 3, 13
Energy
Static complex in 21 days 3 w.
Day: 1, 5
3 w. 1, 5
Energy 4 w. 8
Stress 2 w. 9
Stress 3 w. 3, 9
Stress 4 w. 9
Back 2 w. 5
Back 4 w. 22, 28
Sex
The prolongation of sexual pleasure for 3 months 12 w.
Day: 10, 17, 43, 58, 72
12 w. 10, 17, 43, 58, 72
Split
Side split in 28 days 4 w.
Day: 4, 5, 8, 11
4 w. 4, 5, 8, 11
Split
Side split in 35 days 5 w.
Day: 2
5 w. 2
Weight Loss
Edema Reduction in 14 Days 2 w.
Day: 5, 11
2 w. 5, 11
Weight Loss 4 w. 26
Joints 2 w. 5
Joints 3 w. 4
Joints
Hip Opening in 28 Days 4 w.
Day: 2, 3
4 w. 2, 3
Harmony
Inner Harmony in 21 Days 3 w.
Day: 3, 9, 13, 16, 19
3 w. 3, 9, 13, 16, 19
Cardio 3 w. 2
Cardio 4 w. 26
Productivity 2 w. 5
Productivity
Yoga for Advanced in 28 days 4 w.
Day: 2, 4, 19, 22
4 w. 2, 4, 19, 22
Productivity 5 w. 17
After Pregnancy 2 w. 7
After Pregnancy 3 w. 4
After Pregnancy 4 w. 12
Neck 1 w. 2
Neck
Healthy Neck in 14 Days 2 w.
Day: 4, 7, 8, 10
2 w. 4, 7, 8, 10
Neck
Healthy Neck in 21 Days 3 w.
Day: 3, 9, 15
3 w. 3, 9, 15
Neck
Healthy Neck in 28 Days 4 w.
Day: 1, 5, 13, 25, 26
4 w. 1, 5, 13, 25, 26
Урок 184 ( Horseman Pose 3 )

1 / 1 асан
asana
01:04
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