Pelvic Floor Strengthening and Stretching Prapidana kriyya

: 1 min

: 27 score

: 2 kcal

Standing Poses

Dynamic

Favorable effect

Improves hip joint mobility
Improves leg flexibility
Strengthens the leg muscles

Contraindications

No flags recorded

Technique of execution

Step your feet wide and turn your toes out. Squat until your hips are roughly level with your knees. Rest your elbows against your thighs and let your fingertips touch. Keeping your arms supported, gently lift and lower your hips. Breathe freely, then stand up and bring your feet together.

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

Stop if you feel discomfort.

Where can I meet

Lesson search

Challenges

Pelvic Floor Strengthening and Stretching occurs 75 times in ready-made lessons

Theme	Title	Time
Pregnancy	Prenatal Yoga 20 min	20 min
Glutes	Firm Glutes 90 min	90 min
Flexibility	Splits 25 min	25 min
Flexibility	Splits 30 min	30 min
Flexibility	Splits 45 min	45 min
Flexibility	Splits 60 min	60 min
Flexibility	Splits 90 min	90 min
Cystitis	Yoga for the Pelvis 10 min	10 min
Cystitis	Yoga for the Pelvis 15 min	15 min
Cystitis	Yoga for the Pelvis 20 min	20 min
Health	Yoga for the Pelvis 25 min	25 min
Cystitis	Yoga for the Pelvis 30 min	30 min
Cystitis	Yoga for the Pelvis 45 min	45 min
Cystitis	Yoga for the Pelvis 60 min	60 min
Cystitis	Yoga for the Pelvis 90 min	90 min
Men's health	Yoga for the Prostate 90 min	90 min
Active ageing	Yoga 60+ for High Blood Pressure 25 min	25 min
Active ageing	Yoga 60+ for High Blood Pressure 30 min	30 min
Active ageing	Yoga 60+ for Immune Support 30 min	30 min
Active ageing	Cardio Yoga 75+ 10 min	10 min
Active ageing	Cardio Yoga 75+ 15 min	15 min
Active ageing	Cardio Yoga 75+ 20 min	20 min
Active ageing	Yoga 75+ for Calm 10 min	10 min
Active ageing	Yoga 75+ for Calm 15 min	15 min
Active ageing	Yoga 75+ for Calm 20 min	20 min
Flexibility	Preparing for Lotus Pose 90 min	90 min
Relaxation	Relaxation 25 min	25 min
Relaxation	Relaxation 30 min	30 min
Relaxation	Relaxation 45 min	45 min
Relaxation	Relaxation 60 min	60 min
Relaxation	Relaxation 90 min	90 min
Diabetes	Yoga for Diabetes 10 min	10 min
Diabetes	Yoga for Diabetes 15 min	15 min
Diabetes	Yoga for Diabetes 20 min	20 min
Diabetes	Yoga for Diabetes 25 min	25 min
Diabetes	Yoga for Diabetes 30 min	30 min
Diabetes	Yoga for Diabetes 45 min	45 min
Diabetes	Yoga for Diabetes 90 min	90 min
Flexibility	Swelling Relief 20 min	20 min
Sexual health	Lasting Pleasure 25 min	25 min
Energy	Lasting Pleasure 30 min	30 min
Energy	Lasting Pleasure 60 min	60 min
Energy	Lasting Pleasure 90 min	90 min
Flexibility	Hip Mobility 10 min	10 min
Flexibility	Hip Mobility 15 min	15 min
Beginners	Yoga for Beginners 90 min	90 min
Stress relief	Yoga After Work 45 min	45 min
Stress relief	Yoga After Work 60 min	60 min
Stress relief	Yoga After Work 90 min	90 min
Legs	Yoga for the Knees 25 min	25 min
Whole body	Yoga for the Knees 30 min	30 min
Legs	Yoga for the Knees 45 min	45 min
Legs	Yoga for the Knees 90 min	90 min
Sports	Yoga for Cyclists 60 min	60 min
Sports	Yoga for Cyclists 90 min	90 min
Sports	Yoga for Football Players 25 min	25 min
Sports	Yoga for Football Players 30 min	30 min
Active ageing	Yoga During Menopause 20 min	20 min
Active ageing	Yoga During Menopause 30 min	30 min
Active ageing	Yoga During Menopause 45 min	45 min
Active ageing	Yoga During Menopause 60 min	60 min
Active ageing	Yoga During Menopause 90 min	90 min
Cardio	Yoga for Calm and Muscle Tone 90 min	90 min
Hips	Yoga for Pelvic Floor Strength 10 min	10 min
Women's health	Yoga for Pelvic Floor Strength 15 min	15 min
Women's health	Yoga for Pelvic Floor Strength 20 min	20 min
Women's health	Yoga for Pelvic Floor Strength 25 min	25 min
Hips	Yoga for Pelvic Floor Strength 30 min	30 min
Hips	Yoga for Pelvic Floor Strength 45 min	45 min
Hips	Yoga for Pelvic Floor Strength 60 min	60 min
Women's health	Yoga for Pelvic Floor Strength 90 min	90 min
Whole body	Office Yoga 10 min	10 min
Relaxation	Office Yoga 15 min	15 min
Relaxation	Office Yoga 45 min	45 min
Relaxation	Office Yoga 60 min	60 min

Pelvic Floor Strengthening and Stretching occurs 79 times in ready-made courses

Theme	Title	Duration	Day
Whole body	Front Splits 5 w. Day: 25	5 w.	25
Whole body	Healthy Joints 4 w. Day: 5, 11, 23, 28	4 w.	5, 11, 23, 28
Sleep	Healthy Sleep 4 w. Day: 5	4 w.	5
Whole body	Touch the Floor 4 w. Day: 11, 16, 17, 21, 25, 27, 28	4 w.	11, 16, 17, 21, 25, 27, 28
Energy	Energizing Morning 4 w. Day: 9, 13, 16, 24, 28	4 w.	9, 13, 16, 24, 28
Beginners	Yoga for Beginners 1 w. Day: 2	1 w.	2
Beginners	Yoga for Beginners 2 w. Day: 6, 7, 8, 9, 11, 12	2 w.	6, 7, 8, 9, 11, 12
Weight loss	Weight Loss 3 w. Day: 20	3 w.	20
Weight loss	Lean Legs 4 w. Day: 16, 17, 22	4 w.	16, 17, 22
Whole body	Firm Glutes 4 w. Day: 9, 14, 21, 25	4 w.	9, 14, 21, 25
Stress relief	Relaxation 4 w. Day: 5, 8, 9, 10, 11, 15, 16, 17, 21, 22, 23, 27, 28	4 w.	5, 8, 9, 10, 11, 15, 16, 17, 21, 22, 23, 27, 28
Energy	Energizing Morning 2 w. Day: 4	2 w.	4
Whole body	Healthy Joints 2 w. Day: 11	2 w.	11
Whole body	Flexible Body 2 w. Day: 9, 11, 12	2 w.	9, 11, 12
Whole body	Middle Splits 1 w. Day: 1, 7	1 w.	1, 7
Whole body	Firm Glutes 1 w. Day: 2, 3, 4, 5	1 w.	2, 3, 4, 5
Whole body	Healthy Joints 1 w. Day: 1, 2	1 w.	1, 2
Weight loss	Awaken Your Strength 2 w. Day: 3	2 w.	3
Whole body	Firm Glutes 2 w. Day: 6, 8, 12, 14	2 w.	6, 8, 12, 14
Weight loss	Lean Legs 2 w. Day: 6, 10	2 w.	6, 10
Confidence	Boost Your Self-Esteem 2 w. Day: 2	2 w.	2
Stress relief	Relaxation 2 w. Day: 12, 14	2 w.	12, 14
Whole body	Flexible Body 3 w. Day: 16, 18, 19	3 w.	16, 18, 19
Whole body	Healthy Joints 3 w. Day: 1, 2, 18	3 w.	1, 2, 18
Weight loss	Awaken Your Strength 3 w. Day: 10	3 w.	10
Energy	Energizing Morning 3 w. Day: 11	3 w.	11
Whole body	Firm Glutes 3 w. Day: 2, 3, 4, 5, 13, 15, 19, 21	3 w.	2, 3, 4, 5, 13, 15, 19, 21
Weight loss	Lean Legs 3 w. Day: 13, 17	3 w.	13, 17
Confidence	Boost Your Self-Esteem 3 w. Day: 9	3 w.	9
Stress relief	Relaxation 3 w. Day: 19, 21	3 w.	19, 21
Whole body	Middle Splits 3 w. Day: 1, 7	3 w.	1, 7
Health	Quit Drinking 2 w. Day: 2	2 w.	2
Health	Quit Drinking 3 w. Day: 2, 13	3 w.	2, 13
Health	Quit Drinking 4 w. Day: 12	4 w.	12
Stress relief	Relief from Anxiety 3 w. Day: 2, 9, 13, 18	3 w.	2, 9, 13, 18
Stress relief	Relief from Anxiety 4 w. Day: 8	4 w.	8
Back	Yoga for Scoliosis 2 w. Day: 9	2 w.	9
Back	Yoga for Scoliosis 3 w. Day: 8	3 w.	8
Back	Yoga for Scoliosis 4 w. Day: 1, 15, 17	4 w.	1, 15, 17
Men's health	Prolong Sexual Pleasure 12 w. Day: 1, 10, 17, 32, 40, 55	12 w.	1, 10, 17, 32, 40, 55
Whole body	Front Splits 4 w. Day: 1, 22, 27	4 w.	1, 22, 27
Whole body	Middle Splits 4 w. Day: 3, 8	4 w.	3, 8
Whole body	Middle Splits 5 w. Day: 1, 29	5 w.	1, 29
Health	Reduce Puffiness 1 w. Day: 2	1 w.	2
Health	Reduce Puffiness 2 w. Day: 4, 9	2 w.	4, 9
Health	Reduce Puffiness 3 w. Day: 1	3 w.	1
Health	Reduce Puffiness 4 w. Day: 25	4 w.	25
Whole body	Open Your Hips 1 w. Day: 1, 4	1 w.	1, 4
Whole body	Open Your Hips 2 w. Day: 1, 10	2 w.	1, 10
Whole body	Open Your Hips 3 w. Day: 1, 3, 9	3 w.	1, 3, 9
Whole body	Open Your Hips 4 w. Day: 1, 11, 16	4 w.	1, 11, 16
Health	Healthy Heart 3 w. Day: 6	3 w.	6
Health	Healthy Heart 4 w. Day: 2, 9, 19	4 w.	2, 9, 19
Whole body	Advanced Yoga 1 w. Day: 2	1 w.	2
Whole body	Advanced Yoga 2 w. Day: 13	2 w.	13
Whole body	Advanced Yoga 3 w. Day: 2, 8, 12	3 w.	2, 8, 12
Whole body	Advanced Yoga 4 w. Day: 4, 10	4 w.	4, 10
Whole body	Advanced Yoga 5 w. Day: 2, 19, 22, 30	5 w.	2, 19, 22, 30
Women's health	Postpartum Recovery 2 w. Day: 1, 5, 10	2 w.	1, 5, 10
Women's health	Postpartum Recovery 3 w. Day: 12	3 w.	12
Women's health	Postpartum Recovery 4 w. Day: 2, 25	4 w.	2, 25
Back	Healthy Neck 3 w. Day: 1	3 w.	1
Weight loss	Lean Body 4 w. Day: 9, 18	4 w.	9, 18
Men's health	Prolong Sexual Pleasure 1 w. Day: 3, 5	1 w.	3, 5
Men's health	Prolong Sexual Pleasure 2 w. Day: 10, 11	2 w.	10, 11
Men's health	Prolong Sexual Pleasure 3 w. Day: 11, 19	3 w.	11, 19
Men's health	Prolong Sexual Pleasure 4 w. Day: 19, 23	4 w.	19, 23
Stress relief	Yoga in the Big City 2 w. Day: 14	2 w.	14
Stress relief	Yoga in the Big City 3 w. Day: 14, 16	3 w.	14, 16
Stress relief	Yoga in the Big City 4 w. Day: 14, 16, 22	4 w.	14, 16, 22
Stress relief	The Calm Formula 2 w. Day: 13	2 w.	13
Stress relief	The Calm Formula 3 w. Day: 13	3 w.	13
Stress relief	The Calm Formula 4 w. Day: 13, 25	4 w.	13, 25
Whole body	Flexibility Whisperer 1 w. Day: 3	1 w.	3
Whole body	Flexibility Whisperer 2 w. Day: 3, 9	2 w.	3, 9
Whole body	Flexibility Whisperer 3 w. Day: 3, 9, 21	3 w.	3, 9, 21
Whole body	Flexibility Whisperer 4 w. Day: 3, 9, 21	4 w.	3, 9, 21
Weight loss	Intensive Weight Loss 3 w. Day: 20	3 w.	20
Weight loss	Intensive Weight Loss 4 w. Day: 20	4 w.	20

Details of the exercise

Where can I meet

Lesson search

Challenges

Pelvic Floor Strengthening and Stretching occurs 75 times in ready-made lessons

Lesson	Duration
Prenatal Yoga	20 min
Firm Glutes	90 min
Splits	25 min
Splits	30 min
Splits	45 min
Splits	60 min
Splits	90 min
Yoga for the Pelvis	10 min
Yoga for the Pelvis	15 min
Yoga for the Pelvis	20 min
Yoga for the Pelvis	25 min
Yoga for the Pelvis	30 min
Yoga for the Pelvis	45 min
Yoga for the Pelvis	60 min
Yoga for the Pelvis	90 min
Yoga for the Prostate	90 min
Yoga 60+ for High Blood Pressure	25 min
Yoga 60+ for High Blood Pressure	30 min
Yoga 60+ for Immune Support	30 min
Cardio Yoga 75+	10 min
Cardio Yoga 75+	15 min
Cardio Yoga 75+	20 min
Yoga 75+ for Calm	10 min
Yoga 75+ for Calm	15 min
Yoga 75+ for Calm	20 min
Preparing for Lotus Pose	90 min
Relaxation	25 min
Relaxation	30 min
Relaxation	45 min
Relaxation	60 min
Relaxation	90 min
Yoga for Diabetes	10 min
Yoga for Diabetes	15 min
Yoga for Diabetes	20 min
Yoga for Diabetes	25 min
Yoga for Diabetes	30 min
Yoga for Diabetes	45 min
Yoga for Diabetes	90 min
Swelling Relief	20 min
Lasting Pleasure	25 min
Lasting Pleasure	30 min
Lasting Pleasure	60 min
Lasting Pleasure	90 min
Hip Mobility	10 min
Hip Mobility	15 min
Yoga for Beginners	90 min
Yoga After Work	45 min
Yoga After Work	60 min
Yoga After Work	90 min
Yoga for the Knees	25 min
Yoga for the Knees	30 min
Yoga for the Knees	45 min
Yoga for the Knees	90 min
Yoga for Cyclists	60 min
Yoga for Cyclists	90 min
Yoga for Football Players	25 min
Yoga for Football Players	30 min
Yoga During Menopause	20 min
Yoga During Menopause	30 min
Yoga During Menopause	45 min
Yoga During Menopause	60 min
Yoga During Menopause	90 min
Yoga for Calm and Muscle Tone	90 min
Yoga for Pelvic Floor Strength	10 min
Yoga for Pelvic Floor Strength	15 min
Yoga for Pelvic Floor Strength	20 min
Yoga for Pelvic Floor Strength	25 min
Yoga for Pelvic Floor Strength	30 min
Yoga for Pelvic Floor Strength	45 min
Yoga for Pelvic Floor Strength	60 min
Yoga for Pelvic Floor Strength	90 min
Office Yoga	10 min
Office Yoga	15 min
Office Yoga	45 min
Office Yoga	60 min

Pelvic Floor Strengthening and Stretching occurs 79 times in ready-made courses

Theme	Title	Duration	Day
Whole body	Front Splits 5 w. Day: 25	5 w.	25
Whole body	Healthy Joints 4 w. Day: 5, 11, 23, 28	4 w.	5, 11, 23, 28
Sleep	Healthy Sleep 4 w. Day: 5	4 w.	5
Whole body	Touch the Floor 4 w. Day: 11, 16, 17, 21, 25, 27, 28	4 w.	11, 16, 17, 21, 25, 27, 28
Energy	Energizing Morning 4 w. Day: 9, 13, 16, 24, 28	4 w.	9, 13, 16, 24, 28
Beginners	Yoga for Beginners 1 w. Day: 2	1 w.	2
Beginners	Yoga for Beginners 2 w. Day: 6, 7, 8, 9, 11, 12	2 w.	6, 7, 8, 9, 11, 12
Weight loss	Weight Loss 3 w. Day: 20	3 w.	20
Weight loss	Lean Legs 4 w. Day: 16, 17, 22	4 w.	16, 17, 22
Whole body	Firm Glutes 4 w. Day: 9, 14, 21, 25	4 w.	9, 14, 21, 25
Stress relief	Relaxation 4 w. Day: 5, 8, 9, 10, 11, 15, 16, 17, 21, 22, 23, 27, 28	4 w.	5, 8, 9, 10, 11, 15, 16, 17, 21, 22, 23, 27, 28
Energy	Energizing Morning 2 w. Day: 4	2 w.	4
Whole body	Healthy Joints 2 w. Day: 11	2 w.	11
Whole body	Flexible Body 2 w. Day: 9, 11, 12	2 w.	9, 11, 12
Whole body	Middle Splits 1 w. Day: 1, 7	1 w.	1, 7
Whole body	Firm Glutes 1 w. Day: 2, 3, 4, 5	1 w.	2, 3, 4, 5
Whole body	Healthy Joints 1 w. Day: 1, 2	1 w.	1, 2
Weight loss	Awaken Your Strength 2 w. Day: 3	2 w.	3
Whole body	Firm Glutes 2 w. Day: 6, 8, 12, 14	2 w.	6, 8, 12, 14
Weight loss	Lean Legs 2 w. Day: 6, 10	2 w.	6, 10
Confidence	Boost Your Self-Esteem 2 w. Day: 2	2 w.	2
Stress relief	Relaxation 2 w. Day: 12, 14	2 w.	12, 14
Whole body	Flexible Body 3 w. Day: 16, 18, 19	3 w.	16, 18, 19
Whole body	Healthy Joints 3 w. Day: 1, 2, 18	3 w.	1, 2, 18
Weight loss	Awaken Your Strength 3 w. Day: 10	3 w.	10
Energy	Energizing Morning 3 w. Day: 11	3 w.	11
Whole body	Firm Glutes 3 w. Day: 2, 3, 4, 5, 13, 15, 19, 21	3 w.	2, 3, 4, 5, 13, 15, 19, 21
Weight loss	Lean Legs 3 w. Day: 13, 17	3 w.	13, 17
Confidence	Boost Your Self-Esteem 3 w. Day: 9	3 w.	9
Stress relief	Relaxation 3 w. Day: 19, 21	3 w.	19, 21
Whole body	Middle Splits 3 w. Day: 1, 7	3 w.	1, 7
Health	Quit Drinking 2 w. Day: 2	2 w.	2
Health	Quit Drinking 3 w. Day: 2, 13	3 w.	2, 13
Health	Quit Drinking 4 w. Day: 12	4 w.	12
Stress relief	Relief from Anxiety 3 w. Day: 2, 9, 13, 18	3 w.	2, 9, 13, 18
Stress relief	Relief from Anxiety 4 w. Day: 8	4 w.	8
Back	Yoga for Scoliosis 2 w. Day: 9	2 w.	9
Back	Yoga for Scoliosis 3 w. Day: 8	3 w.	8
Back	Yoga for Scoliosis 4 w. Day: 1, 15, 17	4 w.	1, 15, 17
Men's health	Prolong Sexual Pleasure 12 w. Day: 1, 10, 17, 32, 40, 55	12 w.	1, 10, 17, 32, 40, 55
Whole body	Front Splits 4 w. Day: 1, 22, 27	4 w.	1, 22, 27
Whole body	Middle Splits 4 w. Day: 3, 8	4 w.	3, 8
Whole body	Middle Splits 5 w. Day: 1, 29	5 w.	1, 29
Health	Reduce Puffiness 1 w. Day: 2	1 w.	2
Health	Reduce Puffiness 2 w. Day: 4, 9	2 w.	4, 9
Health	Reduce Puffiness 3 w. Day: 1	3 w.	1
Health	Reduce Puffiness 4 w. Day: 25	4 w.	25
Whole body	Open Your Hips 1 w. Day: 1, 4	1 w.	1, 4
Whole body	Open Your Hips 2 w. Day: 1, 10	2 w.	1, 10
Whole body	Open Your Hips 3 w. Day: 1, 3, 9	3 w.	1, 3, 9
Whole body	Open Your Hips 4 w. Day: 1, 11, 16	4 w.	1, 11, 16
Health	Healthy Heart 3 w. Day: 6	3 w.	6
Health	Healthy Heart 4 w. Day: 2, 9, 19	4 w.	2, 9, 19
Whole body	Advanced Yoga 1 w. Day: 2	1 w.	2
Whole body	Advanced Yoga 2 w. Day: 13	2 w.	13
Whole body	Advanced Yoga 3 w. Day: 2, 8, 12	3 w.	2, 8, 12
Whole body	Advanced Yoga 4 w. Day: 4, 10	4 w.	4, 10
Whole body	Advanced Yoga 5 w. Day: 2, 19, 22, 30	5 w.	2, 19, 22, 30
Women's health	Postpartum Recovery 2 w. Day: 1, 5, 10	2 w.	1, 5, 10
Women's health	Postpartum Recovery 3 w. Day: 12	3 w.	12
Women's health	Postpartum Recovery 4 w. Day: 2, 25	4 w.	2, 25
Back	Healthy Neck 3 w. Day: 1	3 w.	1
Weight loss	Lean Body 4 w. Day: 9, 18	4 w.	9, 18
Men's health	Prolong Sexual Pleasure 1 w. Day: 3, 5	1 w.	3, 5
Men's health	Prolong Sexual Pleasure 2 w. Day: 10, 11	2 w.	10, 11
Men's health	Prolong Sexual Pleasure 3 w. Day: 11, 19	3 w.	11, 19
Men's health	Prolong Sexual Pleasure 4 w. Day: 19, 23	4 w.	19, 23
Stress relief	Yoga in the Big City 2 w. Day: 14	2 w.	14
Stress relief	Yoga in the Big City 3 w. Day: 14, 16	3 w.	14, 16
Stress relief	Yoga in the Big City 4 w. Day: 14, 16, 22	4 w.	14, 16, 22
Stress relief	The Calm Formula 2 w. Day: 13	2 w.	13
Stress relief	The Calm Formula 3 w. Day: 13	3 w.	13
Stress relief	The Calm Formula 4 w. Day: 13, 25	4 w.	13, 25
Whole body	Flexibility Whisperer 1 w. Day: 3	1 w.	3
Whole body	Flexibility Whisperer 2 w. Day: 3, 9	2 w.	3, 9
Whole body	Flexibility Whisperer 3 w. Day: 3, 9, 21	3 w.	3, 9, 21
Whole body	Flexibility Whisperer 4 w. Day: 3, 9, 21	4 w.	3, 9, 21
Weight loss	Intensive Weight Loss 3 w. Day: 20	3 w.	20
Weight loss	Intensive Weight Loss 4 w. Day: 20	4 w.	20

Reward

Flexibility

Stamina

Focus

Strength

Mobility

Balance

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Pelvic Floor Strengthening and Stretching Prapidana kriyya

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

Thank you!

Congratulations!

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Instructions for deleting your account have been sent to your email

Subscription is available in the mobile app

Instructions for deleting your account have been sent to your email

Pelvic Floor Strengthening and Stretching Prapidana kriyya

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

How was your practice?

Thank you!

Congratulations!

Pelvic Floor Strengthening and Stretching: Video & Guide | Unagrande

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