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Pelvic Floor Stretch Prapidana kriya

1 min
27 score
3 kcal
Pelvic Floor Stretch
hourglass-icon 1 min
asana miniature
00:53
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

  • 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.

Upload date:2024-06-06T12:53:56+03:00

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

1
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 46 times in 46 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

Pelvic Floor Stretch occurs 63 times in 63 challenges

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

Details of the exercise

Category
Standing Poses
Duration
1 minute
Energy consumption
3 kcal

Reward

Flexibility
7
Stamina
4
Focus
3
Strength
5
Mobility
5
Balance
3

Popularity 149 out of 442

Rarely used
in ready-made lessons
46 lessons
Often used
in ready-made courses
63 challenges

Where can I meet

Lesson search
Challenges

Pelvic Floor Stretch occurs 46 times in 46 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

Pelvic Floor Stretch occurs 63 times in 63 challenges

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
Урок 157 ( Pelvic Floor Stretch )

1 / 1 асан
asana
00:53
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

Все уроки
в мобильном приложении

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в мобильном приложении

В приложении Unagrande YogaClub доступны готовые уроки йоги, медитации и интенсивные курсы для решения самых разных задач.
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Pelvic Floor Stretch: video with the correct technique of performing the asana

Information about asana
Technique of execution

Pelvic Floor Stretch: 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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