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Horseman Pose 3 Hajarut hasana 3

1 min
29 score
4 kcal
Standing Poses
Static
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

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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:2025-09-22T10:11:25+00:00

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 38 times in ready-made lessons

Theme Title Time
Pregnancy
Prenatal Yoga 60 min
60 min
Blood Pressure
A. Shishonin's Yoga for Hypertension 30 min
30 min
Vision
Visual Clarity 60 min
60 min
Vision
Visual Clarity 90 min
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
Yoga 75+ for Blood Pressure Depression 10 min
10 min
Aging
Yoga 75+ for Blood Pressure Depression 15 min
15 min
Aging
Yoga 75+ for Blood Pressure Depression 20 min
20 min
Lungs
Lungs Lymphatic Drainage 90 min
90 min
Head
Headache Relief 90 min
90 min
Blood Pressure
Blood Pressure Booster 90 min
90 min
Energy
Tibetan gymnastics 20 min
20 min
Energy
Tibetan gymnastics 10 min
10 min
Energy
Tibetan gymnastics 30 min
30 min
Energy
Tibetan gymnastics 45 min
45 min
Energy
Tibetan gymnastics 60 min
60 min
Energy
Tibetan gymnastics 90 min
90 min
Depression
Release from anxiety 90 min
90 min
Energy
Static Complex 20 min
20 min
Energy
Static Complex 45 min
45 min
Back
Yoga for Scoliosis 25 min
25 min
Back
Yoga for Scoliosis 45 min
45 min
Back
Yoga for Scoliosis 60 min
60 min
Back
Yoga for Scoliosis 90 min
90 min
Joints
Opening of the hip joints 45 min
45 min
Relax
Releasing Muscle Blocks 90 min
90 min
Relax
Yin yoga 90 min
90 min
Joints
Graceful Wrists and Hands 15 min
15 min
Joints
Graceful Wrists and Hands 20 min
20 min
Joints
Graceful Wrists and Hands 25 min
25 min
Joints
Graceful Wrists and Hands 30 min
30 min
Joints
Graceful Wrists and Hands 45 min
45 min
Joints
Graceful Wrists and Hands 60 min
60 min
Joints
Graceful Wrists and Hands 90 min
90 min
Back
Yoga for Shoulders and Shoulder Blades 60 min
60 min

Horseman Pose 3 occurs 72 times in ready-made courses

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
Self-Esteem Boost in 28 Days 4 w.
Day: 3
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
Royal Posture in 7 Days 1 w.
Day: 3
1 w. 3
Glutes
Tight Butt Challenge in 14 days 2 w.
Day: 6, 10
2 w. 6, 10
Legs
Slender Legs in 14 Days 2 w.
Day: 6
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
Royal Posture in 21 Days 3 w.
Day: 3
3 w. 3
Glutes
Tight Butt in 21 Days 3 w.
Day: 13, 17
3 w. 13, 17
Legs
Slender Legs in 21 Days 3 w.
Day: 13
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
Stop Drinking in 21 Days 3 w.
Day: 1
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
Static complex in 28 days 4 w.
Day: 8
4 w. 8
Stress
Release from anxiety in 14 days 2 w.
Day: 9
2 w. 9
Stress
Release from anxiety in 21 days 3 w.
Day: 3, 9
3 w. 3, 9
Stress
Release from anxiety in 28 days 4 w.
Day: 9
4 w. 9
Back
Yoga for Scoliosis in 14 Days 2 w.
Day: 5
2 w. 5
Back
Yoga for Scoliosis in 28 Days 4 w.
Day: 22, 28
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
Edema Reduction in 28 Days 4 w.
Day: 26
4 w. 26
Joints
Hip Opening in 14 Days 2 w.
Day: 5
2 w. 5
Joints
Hip Opening in 21 Days 3 w.
Day: 4
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
Healthy Heart in 21 Days 3 w.
Day: 2
3 w. 2
Cardio
Healthy Heart in 28 Days 4 w.
Day: 26
4 w. 26
Advanced
Yoga for Advanced in 14 days 2 w.
Day: 5
2 w. 5
Advanced
Yoga for Advanced in 28 days 4 w.
Day: 2, 4, 19, 22
4 w. 2, 4, 19, 22
Advanced
Yoga for Advanced in 35 days 5 w.
Day: 17
5 w. 17
After Pregnancy
Recovery After Childbirth in 14 Days 2 w.
Day: 7
2 w. 7
After Pregnancy
Recovery After Childbirth in 21 Days 3 w.
Day: 4
3 w. 4
After Pregnancy
Recovery After Childbirth in 28 Days 4 w.
Day: 12
4 w. 12
Neck
Healthy Neck in 7 Days 1 w.
Day: 2
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
Head
Relief from headache in 7 days 1 w.
Day: 2
1 w. 2
Head
Relief from headache in 14 days 2 w.
Day: 1
2 w. 1
Head
Relief from headache in 21 days 3 w.
Day: 3, 10, 11, 20
3 w. 3, 10, 11, 20
Head
Relief from headache in 28 days 4 w.
Day: 4, 15, 23, 24
4 w. 4, 15, 23, 24
Weight Loss
Slim Body in 21 Days 3 w.
Day: 18
3 w. 18
Weight Loss
Slim Body in 28 Days 4 w.
Day: 24
4 w. 24
Breasts
Beautiful Chest in 7 Days 1 w.
Day: 1
1 w. 1
Breasts
Beautiful Chest in 14 Days 2 w.
Day: 10, 12
2 w. 10, 12
Breasts
Beautiful Chest in 21 Days 3 w.
Day: 12, 13
3 w. 12, 13
Breasts
Beautiful Chest in 28 Days 4 w.
Day: 4, 9, 12
4 w. 4, 9, 12
Digestion
Healthy Digestion in 14 Days 2 w.
Day: 1
2 w. 1
Digestion
Healthy Digestion in 28 Days 4 w.
Day: 15
4 w. 15
Sex
The prolongation of sexual pleasure for 14 days 2 w.
Day: 6
2 w. 6

Details of the exercise

Category
Standing Poses
Mechanics
Static
Complexity
For Beginners
Duration
1 minute
Energy consumption
4 kcal
Popularity
157 out of 441

Where can I meet

Lesson search
Challenges

Horseman Pose 3 occurs 38 times in ready-made lessons

Lesson Duration
Prenatal Yoga 60 min
A. Shishonin's Yoga for Hypertension 30 min
Visual Clarity 60 min
Visual Clarity 90 min
Healthy Neck 30 min
Healthy Neck 45 min
Healthy Neck 60 min
Healthy Neck 90 min
Yoga 75+ for Blood Pressure Depression 10 min
Yoga 75+ for Blood Pressure Depression 15 min
Yoga 75+ for Blood Pressure Depression 20 min
Lungs Lymphatic Drainage 90 min
Headache Relief 90 min
Blood Pressure Booster 90 min
Tibetan gymnastics 20 min
Tibetan gymnastics 10 min
Tibetan gymnastics 30 min
Tibetan gymnastics 45 min
Tibetan gymnastics 60 min
Tibetan gymnastics 90 min
Release from anxiety 90 min
Static Complex 20 min
Static Complex 45 min
Yoga for Scoliosis 25 min
Yoga for Scoliosis 45 min
Yoga for Scoliosis 60 min
Yoga for Scoliosis 90 min
Opening of the hip joints 45 min
Releasing Muscle Blocks 90 min
Yin yoga 90 min
Graceful Wrists and Hands 15 min
Graceful Wrists and Hands 20 min
Graceful Wrists and Hands 25 min
Graceful Wrists and Hands 30 min
Graceful Wrists and Hands 45 min
Graceful Wrists and Hands 60 min
Graceful Wrists and Hands 90 min
Yoga for Shoulders and Shoulder Blades 60 min

Horseman Pose 3 occurs 72 times in ready-made courses

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
Self-Esteem Boost in 28 Days 4 w.
Day: 3
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
Royal Posture in 7 Days 1 w.
Day: 3
1 w. 3
Glutes
Tight Butt Challenge in 14 days 2 w.
Day: 6, 10
2 w. 6, 10
Legs
Slender Legs in 14 Days 2 w.
Day: 6
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
Royal Posture in 21 Days 3 w.
Day: 3
3 w. 3
Glutes
Tight Butt in 21 Days 3 w.
Day: 13, 17
3 w. 13, 17
Legs
Slender Legs in 21 Days 3 w.
Day: 13
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
Stop Drinking in 21 Days 3 w.
Day: 1
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
Static complex in 28 days 4 w.
Day: 8
4 w. 8
Stress
Release from anxiety in 14 days 2 w.
Day: 9
2 w. 9
Stress
Release from anxiety in 21 days 3 w.
Day: 3, 9
3 w. 3, 9
Stress
Release from anxiety in 28 days 4 w.
Day: 9
4 w. 9
Back
Yoga for Scoliosis in 14 Days 2 w.
Day: 5
2 w. 5
Back
Yoga for Scoliosis in 28 Days 4 w.
Day: 22, 28
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
Edema Reduction in 28 Days 4 w.
Day: 26
4 w. 26
Joints
Hip Opening in 14 Days 2 w.
Day: 5
2 w. 5
Joints
Hip Opening in 21 Days 3 w.
Day: 4
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
Healthy Heart in 21 Days 3 w.
Day: 2
3 w. 2
Cardio
Healthy Heart in 28 Days 4 w.
Day: 26
4 w. 26
Advanced
Yoga for Advanced in 14 days 2 w.
Day: 5
2 w. 5
Advanced
Yoga for Advanced in 28 days 4 w.
Day: 2, 4, 19, 22
4 w. 2, 4, 19, 22
Advanced
Yoga for Advanced in 35 days 5 w.
Day: 17
5 w. 17
After Pregnancy
Recovery After Childbirth in 14 Days 2 w.
Day: 7
2 w. 7
After Pregnancy
Recovery After Childbirth in 21 Days 3 w.
Day: 4
3 w. 4
After Pregnancy
Recovery After Childbirth in 28 Days 4 w.
Day: 12
4 w. 12
Neck
Healthy Neck in 7 Days 1 w.
Day: 2
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
Head
Relief from headache in 7 days 1 w.
Day: 2
1 w. 2
Head
Relief from headache in 14 days 2 w.
Day: 1
2 w. 1
Head
Relief from headache in 21 days 3 w.
Day: 3, 10, 11, 20
3 w. 3, 10, 11, 20
Head
Relief from headache in 28 days 4 w.
Day: 4, 15, 23, 24
4 w. 4, 15, 23, 24
Weight Loss
Slim Body in 21 Days 3 w.
Day: 18
3 w. 18
Weight Loss
Slim Body in 28 Days 4 w.
Day: 24
4 w. 24
Breasts
Beautiful Chest in 7 Days 1 w.
Day: 1
1 w. 1
Breasts
Beautiful Chest in 14 Days 2 w.
Day: 10, 12
2 w. 10, 12
Breasts
Beautiful Chest in 21 Days 3 w.
Day: 12, 13
3 w. 12, 13
Breasts
Beautiful Chest in 28 Days 4 w.
Day: 4, 9, 12
4 w. 4, 9, 12
Digestion
Healthy Digestion in 14 Days 2 w.
Day: 1
2 w. 1
Digestion
Healthy Digestion in 28 Days 4 w.
Day: 15
4 w. 15
Sex
The prolongation of sexual pleasure for 14 days 2 w.
Day: 6
2 w. 6

Reward

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

Все уроки
в мобильном приложении

В приложении Unagrande YogaClub доступны готовые уроки йоги, медитации и интенсивные курсы для решения самых разных задач.
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В приложении Unagrande YogaClub доступны готовые уроки йоги, медитации и интенсивные курсы для решения самых разных задач.
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Horseman Pose 3 : video with the correct technique of performing the asana

Information about asana
Technique of execution

Horseman Pose 3 : 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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