Pelvic Floor Stretch Prapidana kriya

: 1 min

: 27 score

: 2 kcal

Standing Poses

Dynamic

Favorable effect

Stimulates blood circulation in the pelvic area
Improves mobility of the hip joints
Develops flexibility in the legs
Strengthens the leg muscles

Contraindications

None

Technique of execution

Stand with your feet wide apart. Point your toes outwards. Squat down as low as you can. Rest your elbows on your thighs and join your fingers. Move your pelvis up and down, bracing your elbows against your thighs. Breathe evenly. Then raise your torso. Relax your hands at your sides. Bring your feet together.

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

Even though this is a fairly easy exercise, please stop if you experience any discomfort, and exclude this exercise from your routine.

Where can I meet

Lesson search

Challenges

Pelvic Floor Stretch occurs 75 times in ready-made lessons

Theme	Title	Time
Pregnancy	Prenatal Yoga 20 min	20 min
Glutes	Tight Butt 90 min	90 min
Flexibility	The Splits 25 min	25 min
Flexibility	The Splits 30 min	30 min
Flexibility	The Splits 45 min	45 min
Flexibility	The Splits 60 min	60 min
Flexibility	The Splits 90 min	90 min
Cystitis	Cystitis Prevention 10 min	10 min
Cystitis	Cystitis Prevention 15 min	15 min
Cystitis	Cystitis Prevention 20 min	20 min
Cystitis	Cystitis Prevention 25 min	25 min
Cystitis	Cystitis Prevention 30 min	30 min
Cystitis	Cystitis Prevention 45 min	45 min
Cystitis	Cystitis Prevention 60 min	60 min
Cystitis	Cystitis Prevention 90 min	90 min
Sex	Healthy Prostate 90 min	90 min
Aging	Yoga 60+ for Blood Pressure Depression 25 min	25 min
Aging	Yoga 60+ for Blood Pressure Depression 30 min	30 min
Aging	Yoga 60+ for Immune Boost 30 min	30 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
Aging	Yoga 75+ for Anxiety Release 10 min	10 min
Aging	Yoga 75+ for Anxiety Release 15 min	15 min
Aging	Yoga 75+ for Anxiety Release 20 min	20 min
Flexibility	Lotus Pose Sequence 90 min	90 min
Relax	Relaxation 25 min	25 min
Relax	Relaxation 30 min	30 min
Relax	Relaxation 45 min	45 min
Relax	Relaxation 60 min	60 min
Relax	Relaxation 90 min	90 min
Diabetes	Diabetes Prevention 10 min	10 min
Diabetes	Diabetes Prevention 15 min	15 min
Diabetes	Diabetes Prevention 20 min	20 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 90 min	90 min
Kidneys	Swelling removal 20 min	20 min
Sex	Prolongation of pleasure 25 min	25 min
Sex	Prolongation of pleasure 30 min	30 min
Sex	Prolongation of pleasure 60 min	60 min
Sex	Prolongation of pleasure 90 min	90 min
Joints	Opening of the hip joints 10 min	10 min
Joints	Opening of the hip joints 15 min	15 min
Begginer	Yoga for Beginners 90 min	90 min
Stress	Yoga after a workday 45 min	45 min
Stress	Yoga after a workday 60 min	60 min
Stress	Yoga after a workday 90 min	90 min
Joints	Healthy Knees 25 min	25 min
Joints	Healthy Knees 30 min	30 min
Joints	Healthy Knees 45 min	45 min
Joints	Healthy 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
Aging	Yoga During Menopause 20 min	20 min
Aging	Yoga During Menopause 30 min	30 min
Aging	Yoga During Menopause 45 min	45 min
Aging	Yoga During Menopause 60 min	60 min
Aging	Yoga During Menopause 90 min	90 min
Breath	Yoga for Vegetative-vascular dystonia 90 min	90 min
Pelvis	Pelvic Floor Strengthening Yoga 10 min	10 min
Pelvis	Pelvic Floor Strengthening Yoga 15 min	15 min
Pelvis	Pelvic Floor Strengthening Yoga — yoga lesson 20 minutes 20 min	20 min
Pelvis	Pelvic Floor Strengthening Yoga — yoga lesson 25 minutes 25 min	25 min
Pelvis	Pelvic Floor Strengthening Yoga 30 min	30 min
Pelvis	Pelvic Floor Strengthening Yoga 45 min	45 min
Pelvis	Pelvic Floor Strengthening Yoga 60 min	60 min
Pelvis	Pelvic Floor Strengthening Yoga 90 min	90 min
Creativity	Yoga for the Office 10 min	10 min
Creativity	Yoga for the Office 15 min	15 min
Creativity	Yoga for the Office 45 min	45 min
Creativity	Yoga for the Office 60 min	60 min

Pelvic Floor Stretch occurs 67 times in ready-made courses

Theme	Title	Duration	Day
Split	Front split in 35 Days 5 w. Day: 25	5 w.	25
Joints	Healthy Joints in 28 Days 4 w. Day: 5, 11, 23, 28	4 w.	5, 11, 23, 28
Sleep	Healthy Sleep in 28 Days 4 w. Day: 5	4 w.	5
Flexibility	Bend Over and Reach the Floor in 28 Days 4 w. Day: 11, 16, 17, 21, 25, 27, 28	4 w.	11, 16, 17, 21, 25, 27, 28
Energy	Cheerful Morning in 28 Days 4 w. Day: 9, 13, 16, 24, 28	4 w.	9, 13, 16, 24, 28
Flexibility	Yoga Start in 7 Days 1 w. Day: 2	1 w.	2
Flexibility	Yoga Start in 14 Days 2 w. Day: 6, 7, 8, 9, 11, 12	2 w.	6, 7, 8, 9, 11, 12
Weight Loss	Weight Loss in 21 Days 3 w. Day: 20	3 w.	20
Legs	Slender Legs in 28 Days 4 w. Day: 16, 17, 22	4 w.	16, 17, 22
Glutes	Tight Butt Challenge in 28 Days 4 w. Day: 9, 14, 21, 25	4 w.	9, 14, 21, 25
Relax	Relaxation in 28 Days 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	Cheerful Morning in 14 Days 2 w. Day: 4	2 w.	4
Joints	Healthy Joints in 14 Days 2 w. Day: 11	2 w.	11
Flexibility	Flexible Body in 14 Days 2 w. Day: 9, 11, 12	2 w.	9, 11, 12
Split	Side split in 7 Days 1 w. Day: 1, 7	1 w.	1, 7
Glutes	Tight Butt in 7 Days 1 w. Day: 2, 3, 4, 5	1 w.	2, 3, 4, 5
Joints	Healthy Joints in 7 Days 1 w. Day: 1, 2	1 w.	1, 2
Energy	Energy Wake Up in 14 Days 2 w. Day: 3	2 w.	3
Glutes	Tight Butt Challenge in 14 days 2 w. Day: 6, 8, 12, 14	2 w.	6, 8, 12, 14
Legs	Slender Legs in 14 Days 2 w. Day: 6, 10	2 w.	6, 10
Self-Esteem	Self-Esteem Boost in 7 Days 2 w. Day: 2	2 w.	2
Relax	Relaxation in 14 Days 2 w. Day: 12, 14	2 w.	12, 14
Flexibility	Flexible Body in 21 Days 3 w. Day: 16, 18, 19	3 w.	16, 18, 19
Joints	Healthy Joints in 21 Days 3 w. Day: 1, 2, 18	3 w.	1, 2, 18
Energy	Energy Wake Up in 7 Days 3 w. Day: 10	3 w.	10
Energy	Cheerful Morning in 21 Days 3 w. Day: 11	3 w.	11
Glutes	Tight Butt in 21 Days 3 w. Day: 2, 3, 4, 5, 13, 15, 19, 21	3 w.	2, 3, 4, 5, 13, 15, 19, 21
Legs	Slender Legs in 21 Days 3 w. Day: 13, 17	3 w.	13, 17
Self-Esteem	Self-Esteem Boost in 21 Days 3 w. Day: 9	3 w.	9
Relax	Relaxation in 21 Days 3 w. Day: 19, 21	3 w.	19, 21
Split	Side split in 21 Days 3 w. Day: 1, 7	3 w.	1, 7
Habits	Stop Drinking in 14 Days 2 w. Day: 2	2 w.	2
Habits	Stop Drinking in 21 Days 3 w. Day: 2, 13	3 w.	2, 13
Habits	Stop Drinking in 28 Days 4 w. Day: 12	4 w.	12
Stress	Release from anxiety in 21 days 3 w. Day: 2, 9, 13, 18	3 w.	2, 9, 13, 18
Stress	Release from anxiety in 28 days 4 w. Day: 8	4 w.	8
Back	Yoga for Scoliosis in 14 Days 2 w. Day: 9	2 w.	9
Back	Yoga for Scoliosis in 21 Days 3 w. Day: 8	3 w.	8
Back	Yoga for Scoliosis in 28 Days 4 w. Day: 1, 15, 17	4 w.	1, 15, 17
Sex	The prolongation of sexual pleasure for 3 months 12 w. Day: 1, 10, 17, 32, 40, 55	12 w.	1, 10, 17, 32, 40, 55
Split	Front split in 28 Days 4 w. Day: 1, 22, 27	4 w.	1, 22, 27
Split	Side split in 28 days 4 w. Day: 3, 8	4 w.	3, 8
Split	Side split in 35 days 5 w. Day: 1, 29	5 w.	1, 29
Weight Loss	Edema Reduction in 7 Days 1 w. Day: 2	1 w.	2
Weight Loss	Edema Reduction in 14 Days 2 w. Day: 4, 9	2 w.	4, 9
Weight Loss	Edema Reduction in 21 Days 3 w. Day: 1	3 w.	1
Weight Loss	Edema Reduction in 28 Days 4 w. Day: 25	4 w.	25
Joints	Hip Opening in 7 Days 1 w. Day: 1, 4	1 w.	1, 4
Joints	Hip Opening in 14 Days 2 w. Day: 1, 10	2 w.	1, 10
Joints	Hip Opening in 21 Days 3 w. Day: 1, 3, 9	3 w.	1, 3, 9
Joints	Hip Opening in 28 Days 4 w. Day: 1, 11, 16	4 w.	1, 11, 16
Cardio	Healthy Heart in 21 Days 3 w. Day: 6	3 w.	6
Cardio	Healthy Heart in 28 Days 4 w. Day: 2, 9, 19	4 w.	2, 9, 19
Advanced	Yoga for Advanced in 7 days 1 w. Day: 2	1 w.	2
Advanced	Yoga for Advanced in 14 days 2 w. Day: 13	2 w.	13
Advanced	Yoga for Advanced in 21 days 3 w. Day: 2, 8, 12	3 w.	2, 8, 12
Advanced	Yoga for Advanced in 28 days 4 w. Day: 4, 10	4 w.	4, 10
Advanced	Yoga for Advanced in 35 days 5 w. Day: 2, 19, 22, 30	5 w.	2, 19, 22, 30
After Pregnancy	Recovery After Childbirth in 14 Days 2 w. Day: 1, 5, 10	2 w.	1, 5, 10
After Pregnancy	Recovery After Childbirth in 21 Days 3 w. Day: 12	3 w.	12
After Pregnancy	Recovery After Childbirth in 28 Days 4 w. Day: 2, 25	4 w.	2, 25
Neck	Healthy Neck in 21 Days 3 w. Day: 1	3 w.	1
Weight Loss	Slim Body in 28 Days 4 w. Day: 9, 18	4 w.	9, 18
Sex	The prolongation of sexual pleasure for 7 days 1 w. Day: 3, 5	1 w.	3, 5
Sex	The prolongation of sexual pleasure for 14 days 2 w. Day: 10, 11	2 w.	10, 11
Sex	The prolongation of sexual pleasure for 21 days 3 w. Day: 11, 19	3 w.	11, 19
Sex	The prolongation of sexual pleasure for 28 days 4 w. Day: 19, 23	4 w.	19, 23

Details of the exercise

Where can I meet

Lesson search

Challenges

Pelvic Floor Stretch occurs 75 times in ready-made lessons

Lesson	Duration
Prenatal Yoga	20 min
Tight Butt	90 min
The Splits	25 min
The Splits	30 min
The Splits	45 min
The Splits	60 min
The Splits	90 min
Cystitis Prevention	10 min
Cystitis Prevention	15 min
Cystitis Prevention	20 min
Cystitis Prevention	25 min
Cystitis Prevention	30 min
Cystitis Prevention	45 min
Cystitis Prevention	60 min
Cystitis Prevention	90 min
Healthy Prostate	90 min
Yoga 60+ for Blood Pressure Depression	25 min
Yoga 60+ for Blood Pressure Depression	30 min
Yoga 60+ for Immune Boost	30 min
Yoga 75+ Cardio	10 min
Yoga 75+ Cardio	15 min
Yoga 75+ Cardio	20 min
Yoga 75+ for Anxiety Release	10 min
Yoga 75+ for Anxiety Release	15 min
Yoga 75+ for Anxiety Release	20 min
Lotus Pose Sequence	90 min
Relaxation	25 min
Relaxation	30 min
Relaxation	45 min
Relaxation	60 min
Relaxation	90 min
Diabetes Prevention	10 min
Diabetes Prevention	15 min
Diabetes Prevention	20 min
Diabetes Prevention	25 min
Diabetes Prevention	30 min
Diabetes Prevention	45 min
Diabetes Prevention	90 min
Swelling removal	20 min
Prolongation of pleasure	25 min
Prolongation of pleasure	30 min
Prolongation of pleasure	60 min
Prolongation of pleasure	90 min
Opening of the hip joints	10 min
Opening of the hip joints	15 min
Yoga for Beginners	90 min
Yoga after a workday	45 min
Yoga after a workday	60 min
Yoga after a workday	90 min
Healthy Knees	25 min
Healthy Knees	30 min
Healthy Knees	45 min
Healthy 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 Vegetative-vascular dystonia	90 min
Pelvic Floor Strengthening Yoga	10 min
Pelvic Floor Strengthening Yoga	15 min
Pelvic Floor Strengthening Yoga — yoga lesson 20 minutes	20 min
Pelvic Floor Strengthening Yoga — yoga lesson 25 minutes	25 min
Pelvic Floor Strengthening Yoga	30 min
Pelvic Floor Strengthening Yoga	45 min
Pelvic Floor Strengthening Yoga	60 min
Pelvic Floor Strengthening Yoga	90 min
Yoga for the Office	10 min
Yoga for the Office	15 min
Yoga for the Office	45 min
Yoga for the Office	60 min

Pelvic Floor Stretch occurs 67 times in ready-made courses

Theme	Title	Duration	Day
Split	Front split in 35 Days 5 w. Day: 25	5 w.	25
Joints	Healthy Joints in 28 Days 4 w. Day: 5, 11, 23, 28	4 w.	5, 11, 23, 28
Sleep	Healthy Sleep in 28 Days 4 w. Day: 5	4 w.	5
Flexibility	Bend Over and Reach the Floor in 28 Days 4 w. Day: 11, 16, 17, 21, 25, 27, 28	4 w.	11, 16, 17, 21, 25, 27, 28
Energy	Cheerful Morning in 28 Days 4 w. Day: 9, 13, 16, 24, 28	4 w.	9, 13, 16, 24, 28
Flexibility	Yoga Start in 7 Days 1 w. Day: 2	1 w.	2
Flexibility	Yoga Start in 14 Days 2 w. Day: 6, 7, 8, 9, 11, 12	2 w.	6, 7, 8, 9, 11, 12
Weight Loss	Weight Loss in 21 Days 3 w. Day: 20	3 w.	20
Legs	Slender Legs in 28 Days 4 w. Day: 16, 17, 22	4 w.	16, 17, 22
Glutes	Tight Butt Challenge in 28 Days 4 w. Day: 9, 14, 21, 25	4 w.	9, 14, 21, 25
Relax	Relaxation in 28 Days 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	Cheerful Morning in 14 Days 2 w. Day: 4	2 w.	4
Joints	Healthy Joints in 14 Days 2 w. Day: 11	2 w.	11
Flexibility	Flexible Body in 14 Days 2 w. Day: 9, 11, 12	2 w.	9, 11, 12
Split	Side split in 7 Days 1 w. Day: 1, 7	1 w.	1, 7
Glutes	Tight Butt in 7 Days 1 w. Day: 2, 3, 4, 5	1 w.	2, 3, 4, 5
Joints	Healthy Joints in 7 Days 1 w. Day: 1, 2	1 w.	1, 2
Energy	Energy Wake Up in 14 Days 2 w. Day: 3	2 w.	3
Glutes	Tight Butt Challenge in 14 days 2 w. Day: 6, 8, 12, 14	2 w.	6, 8, 12, 14
Legs	Slender Legs in 14 Days 2 w. Day: 6, 10	2 w.	6, 10
Self-Esteem	Self-Esteem Boost in 7 Days 2 w. Day: 2	2 w.	2
Relax	Relaxation in 14 Days 2 w. Day: 12, 14	2 w.	12, 14
Flexibility	Flexible Body in 21 Days 3 w. Day: 16, 18, 19	3 w.	16, 18, 19
Joints	Healthy Joints in 21 Days 3 w. Day: 1, 2, 18	3 w.	1, 2, 18
Energy	Energy Wake Up in 7 Days 3 w. Day: 10	3 w.	10
Energy	Cheerful Morning in 21 Days 3 w. Day: 11	3 w.	11
Glutes	Tight Butt in 21 Days 3 w. Day: 2, 3, 4, 5, 13, 15, 19, 21	3 w.	2, 3, 4, 5, 13, 15, 19, 21
Legs	Slender Legs in 21 Days 3 w. Day: 13, 17	3 w.	13, 17
Self-Esteem	Self-Esteem Boost in 21 Days 3 w. Day: 9	3 w.	9
Relax	Relaxation in 21 Days 3 w. Day: 19, 21	3 w.	19, 21
Split	Side split in 21 Days 3 w. Day: 1, 7	3 w.	1, 7
Habits	Stop Drinking in 14 Days 2 w. Day: 2	2 w.	2
Habits	Stop Drinking in 21 Days 3 w. Day: 2, 13	3 w.	2, 13
Habits	Stop Drinking in 28 Days 4 w. Day: 12	4 w.	12
Stress	Release from anxiety in 21 days 3 w. Day: 2, 9, 13, 18	3 w.	2, 9, 13, 18
Stress	Release from anxiety in 28 days 4 w. Day: 8	4 w.	8
Back	Yoga for Scoliosis in 14 Days 2 w. Day: 9	2 w.	9
Back	Yoga for Scoliosis in 21 Days 3 w. Day: 8	3 w.	8
Back	Yoga for Scoliosis in 28 Days 4 w. Day: 1, 15, 17	4 w.	1, 15, 17
Sex	The prolongation of sexual pleasure for 3 months 12 w. Day: 1, 10, 17, 32, 40, 55	12 w.	1, 10, 17, 32, 40, 55
Split	Front split in 28 Days 4 w. Day: 1, 22, 27	4 w.	1, 22, 27
Split	Side split in 28 days 4 w. Day: 3, 8	4 w.	3, 8
Split	Side split in 35 days 5 w. Day: 1, 29	5 w.	1, 29
Weight Loss	Edema Reduction in 7 Days 1 w. Day: 2	1 w.	2
Weight Loss	Edema Reduction in 14 Days 2 w. Day: 4, 9	2 w.	4, 9
Weight Loss	Edema Reduction in 21 Days 3 w. Day: 1	3 w.	1
Weight Loss	Edema Reduction in 28 Days 4 w. Day: 25	4 w.	25
Joints	Hip Opening in 7 Days 1 w. Day: 1, 4	1 w.	1, 4
Joints	Hip Opening in 14 Days 2 w. Day: 1, 10	2 w.	1, 10
Joints	Hip Opening in 21 Days 3 w. Day: 1, 3, 9	3 w.	1, 3, 9
Joints	Hip Opening in 28 Days 4 w. Day: 1, 11, 16	4 w.	1, 11, 16
Cardio	Healthy Heart in 21 Days 3 w. Day: 6	3 w.	6
Cardio	Healthy Heart in 28 Days 4 w. Day: 2, 9, 19	4 w.	2, 9, 19
Advanced	Yoga for Advanced in 7 days 1 w. Day: 2	1 w.	2
Advanced	Yoga for Advanced in 14 days 2 w. Day: 13	2 w.	13
Advanced	Yoga for Advanced in 21 days 3 w. Day: 2, 8, 12	3 w.	2, 8, 12
Advanced	Yoga for Advanced in 28 days 4 w. Day: 4, 10	4 w.	4, 10
Advanced	Yoga for Advanced in 35 days 5 w. Day: 2, 19, 22, 30	5 w.	2, 19, 22, 30
After Pregnancy	Recovery After Childbirth in 14 Days 2 w. Day: 1, 5, 10	2 w.	1, 5, 10
After Pregnancy	Recovery After Childbirth in 21 Days 3 w. Day: 12	3 w.	12
After Pregnancy	Recovery After Childbirth in 28 Days 4 w. Day: 2, 25	4 w.	2, 25
Neck	Healthy Neck in 21 Days 3 w. Day: 1	3 w.	1
Weight Loss	Slim Body in 28 Days 4 w. Day: 9, 18	4 w.	9, 18
Sex	The prolongation of sexual pleasure for 7 days 1 w. Day: 3, 5	1 w.	3, 5
Sex	The prolongation of sexual pleasure for 14 days 2 w. Day: 10, 11	2 w.	10, 11
Sex	The prolongation of sexual pleasure for 21 days 3 w. Day: 11, 19	3 w.	11, 19
Sex	The prolongation of sexual pleasure for 28 days 4 w. Day: 19, 23	4 w.	19, 23

Reward

Flexibility

Stamina

Focus

Strength

Mobility

Balance

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Pelvic Floor Stretch Prapidana kriya

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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Congratulations!

Pelvic Floor Stretch Prapidana kriya

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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Pelvic Floor Stretch: video with the correct technique of performing the asana

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