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One-Legged Dolphin Pose Ardha pincha majurasana 2

1 min
62 score
10 kcal
Plank Variations
Static
One-Legged Dolphin Pose
hourglass-icon 1 min
asana miniature
01:18
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 hands
  • Stimulates the cardiovascular system
  • Strengthens the leg muscles
  • Promotes weight loss
  • Tones the abdominal muscles

Contraindications

Pregnancy
High blood pressure

Technique of execution

Come up into a kneeling position. Place your elbows on the floor. Straighten your legs and press your toes into the floor. Lift your right leg up. Point your toes back towards yourself. Keep your shoulders above your elbows. Keep your balance. Breathe evenly. Bring your right foot down to the floor. Lift your left leg up. Point your toes back towards yourself. Keep your shoulders above your elbows. Keep your balance. Breathe evenly. Bring your left leg down to the floor. Come up into a kneeling position. Sit back on your heels. Keep your back straight. Let your palms rest on your thighs.

Upload date:2025-09-22T10:13:01+00:00

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

1
If you are unable to hold the pose without strain, try bringing the knee of your supportive leg to the floor.
2
To create a stable support, make sure that your elbows are spread forearm width apart.
3
Make sure you are breathing deeply, without holding your breath.

Where can I meet

Lesson search
Challenges

One-Legged Dolphin Pose occurs 18 times in ready-made lessons

Theme Title Time
Glutes
Tight Butt 90 min
90 min
Waist
Slim Waist 45 min
45 min
Waist
Slim Waist 60 min
60 min
Waist
Slim Waist 90 min
90 min
Energy
Cheerful Morning 60 min
60 min
Energy
Cheerful Morning 90 min
90 min
Sex
Feminine Power 90 min
90 min
Abs
6-Pack 90 min
90 min
Weight Loss
Weight Loss I 60 min
60 min
Weight Loss
Weight Loss I 90 min
90 min
Energy
Energy Wake Up 90 min
90 min
Flexibility
Stretching 90 min
90 min
Habits
Quit Smoking 45 min
45 min
Habits
Quit Smoking 90 min
90 min
Depression
Release from anxiety 30 min
30 min
Depression
Release from anxiety 90 min
90 min
Weight Loss
Fit Body 60 min
60 min
Weight Loss
Fit Body 90 min
90 min

One-Legged Dolphin Pose occurs 50 times in ready-made courses

Theme Title Duration Day
Flexibility
Flexible Body in 28 Days 4 w.
Day: 17
4 w. 17
Weight Loss
Weight Loss in 28 Days 4 w.
Day: 3, 10, 11
4 w. 3, 10, 11
Stress
Anti-Stress in 28 Days 4 w.
Day: 22
4 w. 22
Energy
Energy Wake Up in 28 Days 4 w.
Day: 13, 21, 25
4 w. 13, 21, 25
Arms
Strong Arms in 28 Days 4 w.
Day: 8
4 w. 8
Glutes
Tight Butt Challenge in 28 Days 4 w.
Day: 14
4 w. 14
Abs
6-Pack in 14 Days 2 w.
Day: 6, 7, 14
2 w. 6, 7, 14
Arms
Strong Arms in 7 Days 1 w.
Day: 4, 5
1 w. 4, 5
Waist
Slim Waist Challenge in 7 Days 1 w.
Day: 6, 7
1 w. 6, 7
Legs
Slender Legs in 14 Days 2 w.
Day: 5
2 w. 5
Abs
6-Pack in 21 Days 3 w.
Day: 13, 14, 21
3 w. 13, 14, 21
Waist
Slim Waist in 21 Days 3 w.
Day: 6, 7
3 w. 6, 7
Legs
Slender Legs in 21 Days 3 w.
Day: 12
3 w. 12
Arms
Strong Arms in 21 Days 3 w.
Day: 4, 5
3 w. 4, 5
Habits
Quit Smoking in 7 Days 1 w.
Day: 7
1 w. 7
Habits
Quit Smoking in 14 Days 2 w.
Day: 1
2 w. 1
Habits
Quit Smoking in 21 Days 3 w.
Day: 17
3 w. 17
Habits
Quit Smoking in 28 Days 4 w.
Day: 4, 11
4 w. 4, 11
Habits
Stop Drinking in 28 Days 4 w.
Day: 20, 27
4 w. 20, 27
Energy
Static complex in 14 days 2 w.
Day: 9
2 w. 9
Energy
Static complex in 21 days 3 w.
Day: 7
3 w. 7
Energy
Static complex in 28 days 4 w.
Day: 13, 19, 20
4 w. 13, 19, 20
Stress
Release from anxiety in 14 days 2 w.
Day: 4
2 w. 4
Back
Yoga for Scoliosis in 21 Days 3 w.
Day: 10
3 w. 10
Back
Yoga for Scoliosis in 28 Days 4 w.
Day: 18
4 w. 18
Sex
The prolongation of sexual pleasure for 3 months 12 w.
Day: 60, 62, 73, 79
12 w. 60, 62, 73, 79
Split
Side split in 28 days 4 w.
Day: 20, 24
4 w. 20, 24
Split
Side split in 35 days 5 w.
Day: 22
5 w. 22
Weight Loss
Edema Reduction in 14 Days 2 w.
Day: 9
2 w. 9
Weight Loss
Edema Reduction in 21 Days 3 w.
Day: 11
3 w. 11
Weight Loss
Edema Reduction in 28 Days 4 w.
Day: 12
4 w. 12
Joints
Hip Opening in 21 Days 3 w.
Day: 6
3 w. 6
Joints
Hip Opening in 28 Days 4 w.
Day: 19
4 w. 19
Harmony
Inner Harmony in 14 Days 2 w.
Day: 6
2 w. 6
Cardio
Healthy Heart in 14 Days 2 w.
Day: 13
2 w. 13
Cardio
Healthy Heart in 21 Days 3 w.
Day: 18
3 w. 18
Cardio
Healthy Heart in 28 Days 4 w.
Day: 6
4 w. 6
Advanced
Yoga for Advanced in 7 days 1 w.
Day: 6
1 w. 6
Advanced
Yoga for Advanced in 14 days 2 w.
Day: 6
2 w. 6
Advanced
Yoga for Advanced in 21 days 3 w.
Day: 8, 15, 18
3 w. 8, 15, 18
Advanced
Yoga for Advanced in 28 days 4 w.
Day: 20, 25
4 w. 20, 25
Advanced
Yoga for Advanced in 35 days 5 w.
Day: 11, 25, 30
5 w. 11, 25, 30
After Pregnancy
Recovery After Childbirth in 14 Days 2 w.
Day: 5
2 w. 5
After Pregnancy
Recovery After Childbirth in 28 Days 4 w.
Day: 26
4 w. 26
Weight Loss
Slim Body in 21 Days 3 w.
Day: 11, 13, 19
3 w. 11, 13, 19
Weight Loss
Slim Body in 28 Days 4 w.
Day: 4
4 w. 4
Breasts
Beautiful Chest in 21 Days 3 w.
Day: 16, 18
3 w. 16, 18
Breasts
Beautiful Chest in 28 Days 4 w.
Day: 8, 19
4 w. 8, 19
Sex
The prolongation of sexual pleasure for 14 days 2 w.
Day: 11
2 w. 11
Sex
The prolongation of sexual pleasure for 21 days 3 w.
Day: 19
3 w. 19

Details of the exercise

Category
Plank Variations
Mechanics
Static
Complexity
For Advanced
Duration
1 minute
Energy consumption
10 kcal
Popularity
259 out of 441

Where can I meet

Lesson search
Challenges

One-Legged Dolphin Pose occurs 18 times in ready-made lessons

Lesson Duration
Tight Butt 90 min
Slim Waist 45 min
Slim Waist 60 min
Slim Waist 90 min
Cheerful Morning 60 min
Cheerful Morning 90 min
Feminine Power 90 min
6-Pack 90 min
Weight Loss I 60 min
Weight Loss I 90 min
Energy Wake Up 90 min
Stretching 90 min
Quit Smoking 45 min
Quit Smoking 90 min
Release from anxiety 30 min
Release from anxiety 90 min
Fit Body 60 min
Fit Body 90 min

One-Legged Dolphin Pose occurs 50 times in ready-made courses

Theme Title Duration Day
Flexibility
Flexible Body in 28 Days 4 w.
Day: 17
4 w. 17
Weight Loss
Weight Loss in 28 Days 4 w.
Day: 3, 10, 11
4 w. 3, 10, 11
Stress
Anti-Stress in 28 Days 4 w.
Day: 22
4 w. 22
Energy
Energy Wake Up in 28 Days 4 w.
Day: 13, 21, 25
4 w. 13, 21, 25
Arms
Strong Arms in 28 Days 4 w.
Day: 8
4 w. 8
Glutes
Tight Butt Challenge in 28 Days 4 w.
Day: 14
4 w. 14
Abs
6-Pack in 14 Days 2 w.
Day: 6, 7, 14
2 w. 6, 7, 14
Arms
Strong Arms in 7 Days 1 w.
Day: 4, 5
1 w. 4, 5
Waist
Slim Waist Challenge in 7 Days 1 w.
Day: 6, 7
1 w. 6, 7
Legs
Slender Legs in 14 Days 2 w.
Day: 5
2 w. 5
Abs
6-Pack in 21 Days 3 w.
Day: 13, 14, 21
3 w. 13, 14, 21
Waist
Slim Waist in 21 Days 3 w.
Day: 6, 7
3 w. 6, 7
Legs
Slender Legs in 21 Days 3 w.
Day: 12
3 w. 12
Arms
Strong Arms in 21 Days 3 w.
Day: 4, 5
3 w. 4, 5
Habits
Quit Smoking in 7 Days 1 w.
Day: 7
1 w. 7
Habits
Quit Smoking in 14 Days 2 w.
Day: 1
2 w. 1
Habits
Quit Smoking in 21 Days 3 w.
Day: 17
3 w. 17
Habits
Quit Smoking in 28 Days 4 w.
Day: 4, 11
4 w. 4, 11
Habits
Stop Drinking in 28 Days 4 w.
Day: 20, 27
4 w. 20, 27
Energy
Static complex in 14 days 2 w.
Day: 9
2 w. 9
Energy
Static complex in 21 days 3 w.
Day: 7
3 w. 7
Energy
Static complex in 28 days 4 w.
Day: 13, 19, 20
4 w. 13, 19, 20
Stress
Release from anxiety in 14 days 2 w.
Day: 4
2 w. 4
Back
Yoga for Scoliosis in 21 Days 3 w.
Day: 10
3 w. 10
Back
Yoga for Scoliosis in 28 Days 4 w.
Day: 18
4 w. 18
Sex
The prolongation of sexual pleasure for 3 months 12 w.
Day: 60, 62, 73, 79
12 w. 60, 62, 73, 79
Split
Side split in 28 days 4 w.
Day: 20, 24
4 w. 20, 24
Split
Side split in 35 days 5 w.
Day: 22
5 w. 22
Weight Loss
Edema Reduction in 14 Days 2 w.
Day: 9
2 w. 9
Weight Loss
Edema Reduction in 21 Days 3 w.
Day: 11
3 w. 11
Weight Loss
Edema Reduction in 28 Days 4 w.
Day: 12
4 w. 12
Joints
Hip Opening in 21 Days 3 w.
Day: 6
3 w. 6
Joints
Hip Opening in 28 Days 4 w.
Day: 19
4 w. 19
Harmony
Inner Harmony in 14 Days 2 w.
Day: 6
2 w. 6
Cardio
Healthy Heart in 14 Days 2 w.
Day: 13
2 w. 13
Cardio
Healthy Heart in 21 Days 3 w.
Day: 18
3 w. 18
Cardio
Healthy Heart in 28 Days 4 w.
Day: 6
4 w. 6
Advanced
Yoga for Advanced in 7 days 1 w.
Day: 6
1 w. 6
Advanced
Yoga for Advanced in 14 days 2 w.
Day: 6
2 w. 6
Advanced
Yoga for Advanced in 21 days 3 w.
Day: 8, 15, 18
3 w. 8, 15, 18
Advanced
Yoga for Advanced in 28 days 4 w.
Day: 20, 25
4 w. 20, 25
Advanced
Yoga for Advanced in 35 days 5 w.
Day: 11, 25, 30
5 w. 11, 25, 30
After Pregnancy
Recovery After Childbirth in 14 Days 2 w.
Day: 5
2 w. 5
After Pregnancy
Recovery After Childbirth in 28 Days 4 w.
Day: 26
4 w. 26
Weight Loss
Slim Body in 21 Days 3 w.
Day: 11, 13, 19
3 w. 11, 13, 19
Weight Loss
Slim Body in 28 Days 4 w.
Day: 4
4 w. 4
Breasts
Beautiful Chest in 21 Days 3 w.
Day: 16, 18
3 w. 16, 18
Breasts
Beautiful Chest in 28 Days 4 w.
Day: 8, 19
4 w. 8, 19
Sex
The prolongation of sexual pleasure for 14 days 2 w.
Day: 11
2 w. 11
Sex
The prolongation of sexual pleasure for 21 days 3 w.
Day: 19
3 w. 19

Reward

Flexibility
0
Stamina
18
Focus
12
Strength
16
Mobility
6
Balance
10
Урок 232 ( One-Legged Dolphin Pose )

1 / 1 асан
asana
01:18
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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В приложении Unagrande YogaClub доступны готовые уроки йоги, медитации и интенсивные курсы для решения самых разных задач.
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One-Legged Dolphin Pose : video with the correct technique of performing the asana

Information about asana
Technique of execution

One-Legged Dolphin Pose : 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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