Horseman Pose 4 Hajarut hasana 4

1 min
30 score
4 kcal
Horseman Pose 4
hourglass-icon 1 min
asana miniature
01:00
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 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.

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 without strain, try resting your hands on your hips to reduce loading.
2
If you are unable to balance in this posture, try bringing your heels down to the floor.
3
If you are unable to hold your hands up without strain, try joining your palms together in front of your chest.
4
If you feel too much loading in your legs, come up and straighten your legs slightly.
5
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 52 times in 52 lessons

Theme Title Time
Strength
Power Body 60 min
60 min
Vision 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 60 min
Sex 90 min
Aging 10 min
Aging 15 min
Aging 20 min
Abs
6-Pack 90 min
90 min
Lungs 25 min
Lungs 30 min
Lungs 45 min
Lungs 60 min
Lungs 90 min
Relax
Moon Yoga 90 min
90 min
Head 30 min
Head 45 min
Head 60 min
Head 90 min
Energy 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 25 min
Diabetes 30 min
Diabetes 45 min
Diabetes 60 min
Diabetes 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 25 min
Energy 45 min
Joints 25 min
Joints 60 min
Joints 90 min

Horseman Pose 4 occurs 63 times in 66 challenges

Theme Title Duration Day
Flexibility
Flexible Body in 28 Days 4 w.
Day: 3, 5, 23
4 w. 3, 5, 23
Weight Loss 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 4 w. 8
Legs
Slender Legs in 28 Days 4 w.
Day: 9, 16
4 w. 9, 16
Arms 2 w. 6
Energy 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 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 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 2 w. 4
Glutes
Tight Butt Challenge in 14 days 2 w.
Day: 8, 11, 14
2 w. 8, 11, 14
Balance 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 2 w. 8
Flexibility 3 w. 19
Energy 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 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 4 w. 26
Energy
Static complex in 7 days 1 w.
Day: 4, 6
1 w. 4, 6
Energy 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 1 w. 7
Sex 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 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 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 4 w. 10
Cardio
Healthy Heart in 14 Days 2 w.
Day: 2, 5
2 w. 2, 5
Cardio 3 w. 13
Cardio 4 w. 9
Productivity 4 w. 4, 19
Productivity 5 w. 2, 3
After Pregnancy 2 w. 8
After Pregnancy 3 w. 4, 19
After Pregnancy 4 w. 2
Neck 1 w. 4
Neck
Healthy Neck in 14 Days 2 w.
Day: 3, 4, 7, 8
2 w. 3, 4, 7, 8
Neck 4 w. 13

Details of the exercise

Category
Standing Poses
Duration
1 minute
Energy consumption
4 kcal

Reward

Flexibility
0
Stamina
9
Focus
6
Strength
7
Mobility
2
Balance
6

Popularity 118 out of 442

Often used
in ready-made lessons
52 lessons
Often used
in ready-made courses
66 challenges

Where can I meet

Lesson search
Challenges

Horseman Pose 4 occurs 52 times in 52 lessons

Theme Title Time
Strength
Power Body 60 min
60 min
Vision 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 60 min
Sex 90 min
Aging 10 min
Aging 15 min
Aging 20 min
Abs
6-Pack 90 min
90 min
Lungs 25 min
Lungs 30 min
Lungs 45 min
Lungs 60 min
Lungs 90 min
Relax
Moon Yoga 90 min
90 min
Head 30 min
Head 45 min
Head 60 min
Head 90 min
Energy 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 25 min
Diabetes 30 min
Diabetes 45 min
Diabetes 60 min
Diabetes 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 25 min
Energy 45 min
Joints 25 min
Joints 60 min
Joints 90 min

Horseman Pose 4 occurs 63 times in 66 challenges

Theme Title Duration Day
Flexibility
Flexible Body in 28 Days 4 w.
Day: 3, 5, 23
4 w. 3, 5, 23
Weight Loss 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 4 w. 8
Legs
Slender Legs in 28 Days 4 w.
Day: 9, 16
4 w. 9, 16
Arms 2 w. 6
Energy 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 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 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 2 w. 4
Glutes
Tight Butt Challenge in 14 days 2 w.
Day: 8, 11, 14
2 w. 8, 11, 14
Balance 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 2 w. 8
Flexibility 3 w. 19
Energy 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 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 4 w. 26
Energy
Static complex in 7 days 1 w.
Day: 4, 6
1 w. 4, 6
Energy 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 1 w. 7
Sex 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 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 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 4 w. 10
Cardio
Healthy Heart in 14 Days 2 w.
Day: 2, 5
2 w. 2, 5
Cardio 3 w. 13
Cardio 4 w. 9
Productivity 4 w. 4, 19
Productivity 5 w. 2, 3
After Pregnancy 2 w. 8
After Pregnancy 3 w. 4, 19
After Pregnancy 4 w. 2
Neck 1 w. 4
Neck
Healthy Neck in 14 Days 2 w.
Day: 3, 4, 7, 8
2 w. 3, 4, 7, 8
Neck 4 w. 13
Урок 230 ( Horseman Pose 4 )

1 / 1 асан
asana
01:00
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