Horseman Pose 4 Hajarut hasana 4

: 1 min

: 30 score

: 3 kcal

Standing Poses

Static

Favorable effect

Increases mobility of the shoulder joints
Strengthens the hip muscles
Intensively massages the toes
Strengthens the ankle joints
Strengthens the tendons

Contraindications

Pregnancy

Technique of execution

Stand with your feet wide apart. Point your feet outwards. Squat down. Raise your heels. Stand up on the balls of your feet. Lift your arms up, parallel to each other. Keep your balance. Breathe evenly. Bring your heels down to the floor, and bring your arms down to your sides. Straighten your legs. Bring your feet together. Stand up straight.

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

If you are unable to keep your back straight without strain, try resting your hands on your hips to reduce loading.

If you are unable to balance in this posture, try bringing your heels down to the floor.

If you are unable to hold your hands up without strain, try joining your palms together in front of your chest.

If you feel too much loading in your legs, come up and straighten your legs slightly.

Focus on lengthening your spine, stretching upwards through the crown of your head. Align your spine, from your tailbone to the head.

Where can I meet

Lesson search

Challenges

Horseman Pose 4 occurs 61 time in ready-made lessons

Theme	Title	Time
Strength	Power Body 60 min	60 min
Vision	Visual Clarity 90 min	90 min
Pregnancy	Post Delivery 10 min	10 min
Pregnancy	Post Delivery 15 min	15 min
Pregnancy	Post Delivery 20 min	20 min
Pregnancy	Post Delivery 25 min	25 min
Pregnancy	Post Delivery 30 min	30 min
Pregnancy	Post Delivery 45 min	45 min
Pregnancy	Post Delivery 60 min	60 min
Relax	Anti-Stress 90 min	90 min
Sports	Pre-Run 25 min	25 min
Sports	Pre-Run 30 min	30 min
Sports	Pre-Run 45 min	45 min
Sports	Pre-Run 60 min	60 min
Sports	Pre-Run 90 min	90 min
Sex	Feminine Power 60 min	60 min
Sex	Feminine Power 90 min	90 min
Aging	Yoga 75+ Cardio 10 min	10 min
Aging	Yoga 75+ Cardio 15 min	15 min
Aging	Yoga 75+ Cardio 20 min	20 min
Abs	6-Pack 90 min	90 min
Lungs	Lungs Lymphatic Drainage 25 min	25 min
Lungs	Lungs Lymphatic Drainage 30 min	30 min
Lungs	Lungs Lymphatic Drainage 45 min	45 min
Lungs	Lungs Lymphatic Drainage 60 min	60 min
Lungs	Lungs Lymphatic Drainage 90 min	90 min
Relax	Moon Yoga 90 min	90 min
Head	Headache Relief 30 min	30 min
Head	Headache Relief 45 min	45 min
Head	Headache Relief 60 min	60 min
Head	Headache Relief 90 min	90 min
Energy	Energy Wake Up 45 min	45 min
Flexibility	Stretching 20 min	20 min
Flexibility	Stretching 25 min	25 min
Flexibility	Stretching 30 min	30 min
Flexibility	Stretching 45 min	45 min
Flexibility	Stretching 60 min	60 min
Flexibility	Stretching 90 min	90 min
Diabetes	Diabetes Prevention 25 min	25 min
Diabetes	Diabetes Prevention 30 min	30 min
Diabetes	Diabetes Prevention 45 min	45 min
Diabetes	Diabetes Prevention 60 min	60 min
Diabetes	Diabetes Prevention 90 min	90 min
Liver	Quit Drinking 25 min	25 min
Liver	Quit Drinking 60 min	60 min
Liver	Quit Drinking 90 min	90 min
Habits	Quit Smoking 45 min	45 min
Energy	Static Complex 25 min	25 min
Energy	Static Complex 45 min	45 min
Joints	Opening of the hip joints 25 min	25 min
Joints	Opening of the hip joints 60 min	60 min
Joints	Opening of the hip joints 90 min	90 min
Balance	Balance Development 10 min	10 min
Balance	Balance Development 15 min	15 min
Balance	Balance Development 30 min	30 min
Balance	Balance Development 45 min	45 min
Balance	Balance Development 90 min	90 min
Back	Yoga for Hyperkyphosis 45 min	45 min
Back	Yoga for Hyperkyphosis 60 min	60 min
Joints	Yoga for Feet and Ankles 65 min	65 min
Joints	Yoga for Feet and Ankles 90 min	90 min

Horseman Pose 4 occurs 81 time in ready-made courses

Theme	Title	Duration	Day
Flexibility	Flexible Body in 28 Days 4 w. Day: 3, 5, 23	4 w.	3, 5, 23
Weight Loss	Weight Loss in 28 Days 4 w. Day: 1	4 w.	1
Split	Front split in 35 Days 5 w. Day: 29	5 w.	29
Energy	Energy Wake Up in 28 Days 4 w. Day: 3, 4, 5	4 w.	3, 4, 5
Balance	Improve Your Balance in 28 Days 4 w. Day: 8, 10, 11, 27	4 w.	8, 10, 11, 27
Arms	Strong Arms in 28 Days 4 w. Day: 8	4 w.	8
Legs	Slender Legs in 28 Days 4 w. Day: 9, 16	4 w.	9, 16
Arms	Strong Arms in 14 Days 2 w. Day: 6	2 w.	6
Energy	Cheerful Morning in 14 Days 2 w. Day: 3	2 w.	3
Split	Side split in 14 Days 2 w. Day: 5, 7	2 w.	5, 7
Back	Royal Posture in 14 Days 2 w. Day: 2, 13	2 w.	2, 13
Flexibility	Flexible Body in 14 Days 2 w. Day: 12	2 w.	12
Split	Side split in 7 Days 1 w. Day: 1, 2, 7	1 w.	1, 2, 7
Self-Esteem	Self-Esteem Boost in 7 Days 1 w. Day: 1, 4, 5, 6, 7	1 w.	1, 4, 5, 6, 7
Back	Royal Posture in 7 Days 1 w. Day: 2	1 w.	2
Balance	Improve Your Balance in 7 Days 1 w. Day: 2, 3, 4, 5, 6, 7	1 w.	2, 3, 4, 5, 6, 7
Energy	Energy Wake Up in 14 Days 2 w. Day: 4	2 w.	4
Glutes	Tight Butt Challenge in 14 days 2 w. Day: 8, 11, 14	2 w.	8, 11, 14
Balance	Improve Your Balance in 14 Days 2 w. Day: 7, 11	2 w.	7, 11
Legs	Slender Legs in 14 Days 2 w. Day: 3, 4, 6, 10, 14	2 w.	3, 4, 6, 10, 14
Self-Esteem	Self-Esteem Boost in 7 Days 2 w. Day: 8	2 w.	8
Flexibility	Flexible Body in 21 Days 3 w. Day: 19	3 w.	19
Energy	Energy Wake Up in 7 Days 3 w. Day: 11	3 w.	11
Balance	Improve Your Balance in 21 Days 3 w. Day: 2, 3, 4, 5, 6, 7, 14, 18	3 w.	2, 3, 4, 5, 6, 7, 14, 18
Back	Royal Posture in 21 Days 3 w. Day: 2, 9, 20	3 w.	2, 9, 20
Energy	Cheerful Morning in 21 Days 3 w. Day: 10	3 w.	10
Glutes	Tight Butt in 21 Days 3 w. Day: 15, 18, 21	3 w.	15, 18, 21
Legs	Slender Legs in 21 Days 3 w. Day: 10, 11, 13, 17, 21	3 w.	10, 11, 13, 17, 21
Self-Esteem	Self-Esteem Boost in 21 Days 3 w. Day: 1, 4, 5, 6, 7, 15	3 w.	1, 4, 5, 6, 7, 15
Arms	Strong Arms in 21 Days 3 w. Day: 13	3 w.	13
Split	Side split in 21 Days 3 w. Day: 1, 2, 7, 12, 14	3 w.	1, 2, 7, 12, 14
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, 4, 6	3 w.	3, 4, 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, 2, 3, 13, 20	3 w.	1, 2, 3, 13, 20
Habits	Stop Drinking in 28 Days 4 w. Day: 26	4 w.	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	2 w.	3
Energy	Static complex in 21 days 3 w. Day: 7, 15, 19	3 w.	7, 15, 19
Energy	Static complex in 28 days 4 w. Day: 5, 12, 26	4 w.	5, 12, 26
Stress	Release from anxiety in 7 days 1 w. Day: 7	1 w.	7
Sex	The prolongation of sexual pleasure for 3 months 12 w. Day: 47	12 w.	47
Split	Side split in 28 days 4 w. Day: 16, 19, 22	4 w.	16, 19, 22
Split	Side split in 35 days 5 w. Day: 4, 12	5 w.	4, 12
Weight Loss	Edema Reduction in 28 Days 4 w. Day: 10	4 w.	10
Joints	Hip Opening in 7 Days 1 w. Day: 5	1 w.	5
Joints	Hip Opening in 21 Days 3 w. Day: 3, 10, 12, 13	3 w.	3, 10, 12, 13
Joints	Hip Opening in 28 Days 4 w. Day: 4, 16	4 w.	4, 16
Harmony	Inner Harmony in 7 Days 1 w. Day: 6	1 w.	6
Harmony	Inner Harmony in 14 Days 2 w. Day: 8, 9	2 w.	8, 9
Harmony	Inner Harmony in 21 Days 3 w. Day: 2, 3, 9, 16, 19	3 w.	2, 3, 9, 16, 19
Harmony	Inner Harmony in 28 Days 4 w. Day: 10	4 w.	10
Cardio	Healthy Heart in 14 Days 2 w. Day: 2, 5	2 w.	2, 5
Cardio	Healthy Heart in 21 Days 3 w. Day: 13	3 w.	13
Cardio	Healthy Heart in 28 Days 4 w. Day: 9	4 w.	9
Advanced	Yoga for Advanced in 28 days 4 w. Day: 4, 19	4 w.	4, 19
Advanced	Yoga for Advanced in 35 days 5 w. Day: 2, 3	5 w.	2, 3
After Pregnancy	Recovery After Childbirth in 14 Days 2 w. Day: 8	2 w.	8
After Pregnancy	Recovery After Childbirth in 21 Days 3 w. Day: 4, 19	3 w.	4, 19
After Pregnancy	Recovery After Childbirth in 28 Days 4 w. Day: 2	4 w.	2
Neck	Healthy Neck in 7 Days 1 w. Day: 4	1 w.	4
Neck	Healthy Neck in 14 Days 2 w. Day: 3, 4, 7, 8	2 w.	3, 4, 7, 8
Neck	Healthy Neck in 28 Days 4 w. Day: 13	4 w.	13
Head	Relief from headache in 14 days 2 w. Day: 11	2 w.	11
Head	Relief from headache in 21 days 3 w. Day: 12, 20	3 w.	12, 20
Head	Relief from headache in 28 days 4 w. Day: 15, 23, 24	4 w.	15, 23, 24
Weight Loss	Slim Body in 7 Days 1 w. Day: 6	1 w.	6
Weight Loss	Slim Body in 14 Days 2 w. Day: 2	2 w.	2
Weight Loss	Slim Body in 21 Days 3 w. Day: 1	3 w.	1
Weight Loss	Slim Body in 28 Days 4 w. Day: 17, 19, 25	4 w.	17, 19, 25
Breasts	Beautiful Chest in 7 Days 1 w. Day: 1, 7	1 w.	1, 7
Breasts	Beautiful Chest in 14 Days 2 w. Day: 6, 13	2 w.	6, 13
Breasts	Beautiful Chest in 21 Days 3 w. Day: 1, 7, 12, 16	3 w.	1, 7, 12, 16
Breasts	Beautiful Chest in 28 Days 4 w. Day: 4, 6, 9, 13, 22, 24	4 w.	4, 6, 9, 13, 22, 24
Digestion	Healthy Digestion in 14 Days 2 w. Day: 9	2 w.	9
Digestion	Healthy Digestion in 21 Days 3 w. Day: 12, 19	3 w.	12, 19
Digestion	Healthy Digestion in 28 Days 4 w. Day: 2, 17	4 w.	2, 17
Sex	The prolongation of sexual pleasure for 7 days 1 w. Day: 5	1 w.	5
Sex	The prolongation of sexual pleasure for 14 days 2 w. Day: 6, 8	2 w.	6, 8
Sex	The prolongation of sexual pleasure for 21 days 3 w. Day: 2, 6, 8, 12, 18	3 w.	2, 6, 8, 12, 18
Sex	The prolongation of sexual pleasure for 28 days 4 w. Day: 3, 6, 8, 20, 22	4 w.	3, 6, 8, 20, 22

Details of the exercise

Where can I meet

Lesson search

Challenges

Horseman Pose 4 occurs 61 time in ready-made lessons

Lesson	Duration
Power Body	60 min
Visual Clarity	90 min
Post Delivery	10 min
Post Delivery	15 min
Post Delivery	20 min
Post Delivery	25 min
Post Delivery	30 min
Post Delivery	45 min
Post Delivery	60 min
Anti-Stress	90 min
Pre-Run	25 min
Pre-Run	30 min
Pre-Run	45 min
Pre-Run	60 min
Pre-Run	90 min
Feminine Power	60 min
Feminine Power	90 min
Yoga 75+ Cardio	10 min
Yoga 75+ Cardio	15 min
Yoga 75+ Cardio	20 min
6-Pack	90 min
Lungs Lymphatic Drainage	25 min
Lungs Lymphatic Drainage	30 min
Lungs Lymphatic Drainage	45 min
Lungs Lymphatic Drainage	60 min
Lungs Lymphatic Drainage	90 min
Moon Yoga	90 min
Headache Relief	30 min
Headache Relief	45 min
Headache Relief	60 min
Headache Relief	90 min
Energy Wake Up	45 min
Stretching	20 min
Stretching	25 min
Stretching	30 min
Stretching	45 min
Stretching	60 min
Stretching	90 min
Diabetes Prevention	25 min
Diabetes Prevention	30 min
Diabetes Prevention	45 min
Diabetes Prevention	60 min
Diabetes Prevention	90 min
Quit Drinking	25 min
Quit Drinking	60 min
Quit Drinking	90 min
Quit Smoking	45 min
Static Complex	25 min
Static Complex	45 min
Opening of the hip joints	25 min
Opening of the hip joints	60 min
Opening of the hip joints	90 min
Balance Development	10 min
Balance Development	15 min
Balance Development	30 min
Balance Development	45 min
Balance Development	90 min
Yoga for Hyperkyphosis	45 min
Yoga for Hyperkyphosis	60 min
Yoga for Feet and Ankles	65 min
Yoga for Feet and Ankles	90 min

Horseman Pose 4 occurs 81 time in ready-made courses

Theme	Title	Duration	Day
Flexibility	Flexible Body in 28 Days 4 w. Day: 3, 5, 23	4 w.	3, 5, 23
Weight Loss	Weight Loss in 28 Days 4 w. Day: 1	4 w.	1
Split	Front split in 35 Days 5 w. Day: 29	5 w.	29
Energy	Energy Wake Up in 28 Days 4 w. Day: 3, 4, 5	4 w.	3, 4, 5
Balance	Improve Your Balance in 28 Days 4 w. Day: 8, 10, 11, 27	4 w.	8, 10, 11, 27
Arms	Strong Arms in 28 Days 4 w. Day: 8	4 w.	8
Legs	Slender Legs in 28 Days 4 w. Day: 9, 16	4 w.	9, 16
Arms	Strong Arms in 14 Days 2 w. Day: 6	2 w.	6
Energy	Cheerful Morning in 14 Days 2 w. Day: 3	2 w.	3
Split	Side split in 14 Days 2 w. Day: 5, 7	2 w.	5, 7
Back	Royal Posture in 14 Days 2 w. Day: 2, 13	2 w.	2, 13
Flexibility	Flexible Body in 14 Days 2 w. Day: 12	2 w.	12
Split	Side split in 7 Days 1 w. Day: 1, 2, 7	1 w.	1, 2, 7
Self-Esteem	Self-Esteem Boost in 7 Days 1 w. Day: 1, 4, 5, 6, 7	1 w.	1, 4, 5, 6, 7
Back	Royal Posture in 7 Days 1 w. Day: 2	1 w.	2
Balance	Improve Your Balance in 7 Days 1 w. Day: 2, 3, 4, 5, 6, 7	1 w.	2, 3, 4, 5, 6, 7
Energy	Energy Wake Up in 14 Days 2 w. Day: 4	2 w.	4
Glutes	Tight Butt Challenge in 14 days 2 w. Day: 8, 11, 14	2 w.	8, 11, 14
Balance	Improve Your Balance in 14 Days 2 w. Day: 7, 11	2 w.	7, 11
Legs	Slender Legs in 14 Days 2 w. Day: 3, 4, 6, 10, 14	2 w.	3, 4, 6, 10, 14
Self-Esteem	Self-Esteem Boost in 7 Days 2 w. Day: 8	2 w.	8
Flexibility	Flexible Body in 21 Days 3 w. Day: 19	3 w.	19
Energy	Energy Wake Up in 7 Days 3 w. Day: 11	3 w.	11
Balance	Improve Your Balance in 21 Days 3 w. Day: 2, 3, 4, 5, 6, 7, 14, 18	3 w.	2, 3, 4, 5, 6, 7, 14, 18
Back	Royal Posture in 21 Days 3 w. Day: 2, 9, 20	3 w.	2, 9, 20
Energy	Cheerful Morning in 21 Days 3 w. Day: 10	3 w.	10
Glutes	Tight Butt in 21 Days 3 w. Day: 15, 18, 21	3 w.	15, 18, 21
Legs	Slender Legs in 21 Days 3 w. Day: 10, 11, 13, 17, 21	3 w.	10, 11, 13, 17, 21
Self-Esteem	Self-Esteem Boost in 21 Days 3 w. Day: 1, 4, 5, 6, 7, 15	3 w.	1, 4, 5, 6, 7, 15
Arms	Strong Arms in 21 Days 3 w. Day: 13	3 w.	13
Split	Side split in 21 Days 3 w. Day: 1, 2, 7, 12, 14	3 w.	1, 2, 7, 12, 14
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, 4, 6	3 w.	3, 4, 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, 2, 3, 13, 20	3 w.	1, 2, 3, 13, 20
Habits	Stop Drinking in 28 Days 4 w. Day: 26	4 w.	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	2 w.	3
Energy	Static complex in 21 days 3 w. Day: 7, 15, 19	3 w.	7, 15, 19
Energy	Static complex in 28 days 4 w. Day: 5, 12, 26	4 w.	5, 12, 26
Stress	Release from anxiety in 7 days 1 w. Day: 7	1 w.	7
Sex	The prolongation of sexual pleasure for 3 months 12 w. Day: 47	12 w.	47
Split	Side split in 28 days 4 w. Day: 16, 19, 22	4 w.	16, 19, 22
Split	Side split in 35 days 5 w. Day: 4, 12	5 w.	4, 12
Weight Loss	Edema Reduction in 28 Days 4 w. Day: 10	4 w.	10
Joints	Hip Opening in 7 Days 1 w. Day: 5	1 w.	5
Joints	Hip Opening in 21 Days 3 w. Day: 3, 10, 12, 13	3 w.	3, 10, 12, 13
Joints	Hip Opening in 28 Days 4 w. Day: 4, 16	4 w.	4, 16
Harmony	Inner Harmony in 7 Days 1 w. Day: 6	1 w.	6
Harmony	Inner Harmony in 14 Days 2 w. Day: 8, 9	2 w.	8, 9
Harmony	Inner Harmony in 21 Days 3 w. Day: 2, 3, 9, 16, 19	3 w.	2, 3, 9, 16, 19
Harmony	Inner Harmony in 28 Days 4 w. Day: 10	4 w.	10
Cardio	Healthy Heart in 14 Days 2 w. Day: 2, 5	2 w.	2, 5
Cardio	Healthy Heart in 21 Days 3 w. Day: 13	3 w.	13
Cardio	Healthy Heart in 28 Days 4 w. Day: 9	4 w.	9
Advanced	Yoga for Advanced in 28 days 4 w. Day: 4, 19	4 w.	4, 19
Advanced	Yoga for Advanced in 35 days 5 w. Day: 2, 3	5 w.	2, 3
After Pregnancy	Recovery After Childbirth in 14 Days 2 w. Day: 8	2 w.	8
After Pregnancy	Recovery After Childbirth in 21 Days 3 w. Day: 4, 19	3 w.	4, 19
After Pregnancy	Recovery After Childbirth in 28 Days 4 w. Day: 2	4 w.	2
Neck	Healthy Neck in 7 Days 1 w. Day: 4	1 w.	4
Neck	Healthy Neck in 14 Days 2 w. Day: 3, 4, 7, 8	2 w.	3, 4, 7, 8
Neck	Healthy Neck in 28 Days 4 w. Day: 13	4 w.	13
Head	Relief from headache in 14 days 2 w. Day: 11	2 w.	11
Head	Relief from headache in 21 days 3 w. Day: 12, 20	3 w.	12, 20
Head	Relief from headache in 28 days 4 w. Day: 15, 23, 24	4 w.	15, 23, 24
Weight Loss	Slim Body in 7 Days 1 w. Day: 6	1 w.	6
Weight Loss	Slim Body in 14 Days 2 w. Day: 2	2 w.	2
Weight Loss	Slim Body in 21 Days 3 w. Day: 1	3 w.	1
Weight Loss	Slim Body in 28 Days 4 w. Day: 17, 19, 25	4 w.	17, 19, 25
Breasts	Beautiful Chest in 7 Days 1 w. Day: 1, 7	1 w.	1, 7
Breasts	Beautiful Chest in 14 Days 2 w. Day: 6, 13	2 w.	6, 13
Breasts	Beautiful Chest in 21 Days 3 w. Day: 1, 7, 12, 16	3 w.	1, 7, 12, 16
Breasts	Beautiful Chest in 28 Days 4 w. Day: 4, 6, 9, 13, 22, 24	4 w.	4, 6, 9, 13, 22, 24
Digestion	Healthy Digestion in 14 Days 2 w. Day: 9	2 w.	9
Digestion	Healthy Digestion in 21 Days 3 w. Day: 12, 19	3 w.	12, 19
Digestion	Healthy Digestion in 28 Days 4 w. Day: 2, 17	4 w.	2, 17
Sex	The prolongation of sexual pleasure for 7 days 1 w. Day: 5	1 w.	5
Sex	The prolongation of sexual pleasure for 14 days 2 w. Day: 6, 8	2 w.	6, 8
Sex	The prolongation of sexual pleasure for 21 days 3 w. Day: 2, 6, 8, 12, 18	3 w.	2, 6, 8, 12, 18
Sex	The prolongation of sexual pleasure for 28 days 4 w. Day: 3, 6, 8, 20, 22	4 w.	3, 6, 8, 20, 22

Reward

Flexibility

Stamina

Focus

Strength

Mobility

Balance

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Horseman Pose 4 Hajarut hasana 4

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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Thank you!

Congratulations!

Horseman Pose 4 Hajarut hasana 4

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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Horseman Pose 4 : video with the correct technique of performing the asana

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