Rolling on the Back Kriya Golakara-kriyya

: 1 min

: 15 score

: 2 kcal

Reclining Poses

Dynamic

Favorable effect

Gently stretches the back muscles
Improves spinal mobility
Boosts energy

Contraindications

Pregnancy

Technique of execution

Lie on your back and hold your knees. Gently roll along your back from your tailbone toward the base of your neck and back again. Keep breathing, then stop and rest with your arms and legs by your sides.

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

Use a strap around your legs if you cannot comfortably hold your knees.

Where can I meet

Lesson search

Challenges

Rolling on the Back Kriya occurs 185 times in ready-made lessons

Theme	Title	Time
Blood pressure	A. Shishonin's Routine 10 min	10 min
Blood pressure	A. Shishonin's Routine 15 min	15 min
Blood pressure	A. Shishonin's Routine 25 min	25 min
Strength	Strength Routine 30 min	30 min
Strength	Strength Routine 60 min	60 min
Strength	Strength Routine 90 min	90 min
Energy	Tibetan Exercises 25 min	25 min
Joints	Joint Mobility 60 min	60 min
Joints	Joint Mobility 90 min	90 min
Immunity	Immune Support 45 min	45 min
Immunity	Immune Support 60 min	60 min
Immunity	Immune Support 90 min	90 min
Eyes	Better Vision 25 min	25 min
Eyes	Better Vision 30 min	30 min
Eyes	Better Vision 45 min	45 min
Eyes	Better Vision 60 min	60 min
Eyes	Better Vision 90 min	90 min
Pregnancy	Preparing for Pregnancy 90 min	90 min
Menstruation	Yoga During Your Period 15 min	15 min
Menstruation	Yoga During Your Period 20 min	20 min
Menstruation	Yoga During Your Period 25 min	25 min
Menstruation	Yoga During Your Period 30 min	30 min
Menstruation	Yoga During Your Period 45 min	45 min
Menstruation	Yoga During Your Period 60 min	60 min
Menstruation	Yoga During Your Period 90 min	90 min
Relaxation	Stress Relief 25 min	25 min
Relaxation	Stress Relief 30 min	30 min
Relaxation	Stress Relief 45 min	45 min
Relaxation	Stress Relief 60 min	60 min
Relaxation	Stress Relief 90 min	90 min
Energy	Active Morning 45 min	45 min
Energy	Active Morning 60 min	60 min
Energy	Active Morning 90 min	90 min
Energy	Energizing Morning 60 min	60 min
Energy	Energizing Morning 90 min	90 min
Energy	Lift Your Spirits 60 min	60 min
Energy	Lift Your Spirits 90 min	90 min
Sleep	Evening Routine 10 min	10 min
Sleep	Evening Routine 15 min	15 min
Sleep	Evening Routine 20 min	20 min
Sleep	Evening Routine 25 min	25 min
Sleep	Evening Routine 30 min	30 min
Sleep	Evening Routine 45 min	45 min
Sleep	Evening Routine 60 min	60 min
Sleep	Evening Routine 90 min	90 min
Energy	Restore Your Energy 60 min	60 min
Energy	Restore Your Energy 90 min	90 min
Energy	Dynamic Routine 45 min	45 min
Energy	Dynamic Routine 60 min	60 min
Energy	Dynamic Routine 90 min	90 min
Running	Yoga Before Running 25 min	25 min
Running	Yoga Before Running 30 min	30 min
Running	Yoga Before Running 45 min	45 min
Running	Yoga Before Running 60 min	60 min
Running	Yoga Before Running 90 min	90 min
Back	Healthy Neck 90 min	90 min
Kidneys	Yoga for the Kidneys 60 min	60 min
Kidneys	Yoga for the Kidneys 90 min	90 min
Back	Yoga for the Lower Back 15 min	15 min
Back	Yoga for the Lower Back 20 min	20 min
Back	Yoga for the Lower Back 25 min	25 min
Back	Yoga for the Lower Back 30 min	30 min
Back	Yoga for the Lower Back 45 min	45 min
Back	Yoga for the Lower Back 60 min	60 min
Back	Yoga for the Lower Back 90 min	90 min
Back	Yoga for the Back 30 min	30 min
Back	Yoga for the Back 45 min	45 min
Back	Yoga for the Back 60 min	60 min
Back	Yoga for the Back 90 min	90 min
Sports	Yoga for Swimmers 10 min	10 min
Sports	Yoga for Swimmers 15 min	15 min
Sports	Yoga for Swimmers 20 min	20 min
Sports	Yoga for Swimmers 25 min	25 min
Sports	Yoga for Swimmers 30 min	30 min
Sports	Yoga for Swimmers 60 min	60 min
Sports	Yoga for Swimmers 45 min	45 min
Sports	Yoga for Swimmers 90 min	90 min
Sports	Yoga for Snowboarders 10 min	10 min
Sports	Yoga for Snowboarders 15 min	15 min
Sports	Yoga for Snowboarders 20 min	20 min
Sports	Yoga for Snowboarders 25 min	25 min
Sports	Yoga for Snowboarders 30 min	30 min
Sports	Yoga for Snowboarders 45 min	45 min
Sports	Yoga for Snowboarders 60 min	60 min
Sports	Yoga for Snowboarders 90 min	90 min
Sports	Yoga for Tennis Players 30 min	30 min
Sports	Yoga for Tennis Players 45 min	45 min
Sports	Yoga for Tennis Players 60 min	60 min
Sports	Yoga for Tennis Players 90 min	90 min
Sports	Yoga for Skiers 45 min	45 min
Sports	Yoga for Skiers 60 min	60 min
Sports	Yoga for Skiers 90 min	90 min
Active ageing	Yoga 60+: Back and Posture 25 min	25 min
Active ageing	Yoga 60+: Back and Posture 30 min	30 min
Active ageing	Yoga 60+ for High Blood Pressure 20 min	20 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 Calm 20 min	20 min
Active ageing	Yoga 60+ for Calm 25 min	25 min
Active ageing	Yoga 60+ for Calm 30 min	30 min
Weight loss	Cardio Yoga 10 min	10 min
Weight loss	Cardio Yoga 15 min	15 min
Weight loss	Cardio Yoga 20 min	20 min
Weight loss	Cardio Yoga 45 min	45 min
Weight loss	Cardio Yoga 60 min	60 min
Chest	Yoga for the Chest and Posture 45 min	45 min
Chest	Yoga for the Chest and Posture 60 min	60 min
Chest	Yoga for the Chest and Posture 90 min	90 min
Sleep	Sound Sleep 90 min	90 min
Lungs	Yoga for Easier Breathing 90 min	90 min
Sexual health	Men's Strength 90 min	90 min
Headache	Yoga for the Neck and Shoulders 45 min	45 min
Headache	Yoga for the Neck and Shoulders 60 min	60 min
Travel	Yoga Before a Flight 20 min	20 min
Travel	Yoga Before a Flight 25 min	25 min
Travel	Yoga Before a Flight 30 min	30 min
Travel	Yoga Before a Flight 45 min	45 min
Travel	Yoga Before a Flight 60 min	60 min
Travel	Yoga Before a Flight 90 min	90 min
Blood pressure	Yoga for Low Blood Pressure 45 min	45 min
Blood pressure	Yoga for Low Blood Pressure 60 min	60 min
Blood pressure	Yoga for Low Blood Pressure 90 min	90 min
Flexibility	Preparing for Lotus Pose 90 min	90 min
Blood pressure	Yoga for High Blood Pressure 25 min	25 min
Blood pressure	Yoga for High Blood Pressure 30 min	30 min
Blood pressure	Yoga for High Blood Pressure 45 min	45 min
Blood pressure	Yoga for High Blood Pressure 60 min	60 min
Blood pressure	Yoga for High Blood Pressure 90 min	90 min
Running	Yoga After Running 10 min	10 min
Running	Yoga After Running 15 min	15 min
Running	Yoga After Running 20 min	20 min
Running	Yoga After Running 25 min	25 min
Running	Yoga After Running 30 min	30 min
Running	Yoga After Running 45 min	45 min
Running	Yoga After Running 60 min	60 min
Running	Yoga After Running 90 min	90 min
Back	Good Posture 45 min	45 min
Back	Good Posture 90 min	90 min
Relaxation	Relaxation 15 min	15 min
Relaxation	Relaxation 25 min	25 min
Relaxation	Relaxation 30 min	30 min
Relaxation	Relaxation 45 min	45 min
Relaxation	Relaxation 90 min	90 min
Relaxation	Relaxation 20 min	20 min
Energy	Awaken Your Strength 45 min	45 min
Energy	Awaken Your Strength 60 min	60 min
Energy	Awaken Your Strength 90 min	90 min
Travel	Yoga After a Long Journey 90 min	90 min
Weight loss	Intensive Weight Loss 90 min	90 min
Varicose veins	Varicose Vein Prevention 30 min	30 min
Varicose veins	Varicose Vein Prevention 45 min	45 min
Varicose veins	Varicose Vein Prevention 60 min	60 min
Varicose veins	Varicose Vein Prevention 90 min	90 min
Travel	Yoga After a Flight 10 min	10 min
Travel	Yoga After a Flight 15 min	15 min
Travel	Yoga After a Flight 20 min	20 min
Travel	Yoga After a Flight 25 min	25 min
Travel	Yoga After a Flight 45 min	45 min
Travel	Yoga After a Flight 60 min	60 min
Travel	Yoga After a Flight 90 min	90 min
Diabetes	Yoga for Diabetes 45 min	45 min
Diabetes	Yoga for Diabetes 60 min	60 min
Diabetes	Yoga for Diabetes 90 min	90 min
Lungs	Yoga When Quitting Smoking 60 min	60 min
Lungs	Yoga When Quitting Smoking 90 min	90 min
Energy	Tibetan Exercises 45 min	45 min
Energy	Tibetan Exercises 60 min	60 min
Energy	Tibetan Exercises 90 min	90 min
Energy	Muscle Tension Relief 45 min	45 min
Energy	Muscle Tension Relief 90 min	90 min
Beginners	Yoga for Beginners 60 min	60 min
Balance	Better Balance 90 min	90 min
Stress relief	Yoga After Work 45 min	45 min
Stress relief	Yoga After Work 90 min	90 min
Sports	Yoga for Football Players 45 min	45 min
Hips	Yoga for Pelvic Floor Strength 90 min	90 min
Stress relief	Yoga for ADHD 25 min	25 min
Stress relief	Yoga for ADHD 30 min	30 min
Stress relief	Yoga for ADHD 45 min	45 min
Stress relief	Yoga for ADHD 60 min	60 min
Stress relief	Yoga for ADHD 90 min	90 min
Sports	Yoga for Golfers 30 min	30 min
Sports	Yoga for Golfers 45 min	45 min
Sports	Yoga for Golfers 60 min	60 min
Sports	Yoga for Golfers 90 min	90 min

Rolling on the Back Kriya occurs 96 times in ready-made courses

Theme	Title	Duration	Day
Beginners	First Steps in Meditation 1 w. Day: 1, 2, 3, 4, 6, 7	1 w.	1, 2, 3, 4, 6, 7
Whole body	Strong Arms 2 w. Day: 6, 7, 8, 10, 12, 14	2 w.	6, 7, 8, 10, 12, 14
Stress relief	Overcoming Depression 2 w. Day: 1, 2, 4, 5, 8, 9, 11, 14	2 w.	1, 2, 4, 5, 8, 9, 11, 14
Sleep	Healthy Sleep 2 w. Day: 11	2 w.	11
Stress relief	Stress Relief 2 w. Day: 5, 7, 8, 9, 10, 11, 12, 13, 14	2 w.	5, 7, 8, 9, 10, 11, 12, 13, 14
Back	Relief from Lower Back Pain 2 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14	2 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14
Energy	Energizing Morning 2 w. Day: 2, 8, 9, 13	2 w.	2, 8, 9, 13
Whole body	Middle Splits 2 w. Day: 1, 2, 3, 4, 5, 6, 8, 10, 13	2 w.	1, 2, 3, 4, 5, 6, 8, 10, 13
Whole body	Front Splits 2 w. Day: 1, 2, 3, 4, 5, 6, 8, 10, 11, 13	2 w.	1, 2, 3, 4, 5, 6, 8, 10, 11, 13
Back	Regal Posture 2 w. Day: 1, 2, 5, 6, 7, 8, 9, 10, 11, 13, 14	2 w.	1, 2, 5, 6, 7, 8, 9, 10, 11, 13, 14
Back	Healthy Back 2 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14	2 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14
Whole body	Healthy Joints 2 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14	2 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14
Whole body	Flexible Body 2 w. Day: 1, 2, 3, 4, 6, 10, 11	2 w.	1, 2, 3, 4, 6, 10, 11
Stress relief	Relaxation 1 w. Day: 4, 5, 6, 7	1 w.	4, 5, 6, 7
Back	Relief from Lower Back Pain 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Whole body	Strong Arms 1 w. Day: 7	1 w.	7
Confidence	Boost Your Self-Esteem 1 w. Day: 5	1 w.	5
Whole body	Front Splits 1 w. Day: 4, 6	1 w.	4, 6
Energy	Energizing Morning 1 w. Day: 1, 2, 3, 4, 6	1 w.	1, 2, 3, 4, 6
Whole body	Build Your Balance 1 w. Day: 7	1 w.	7
Whole body	Healthy Joints 1 w. Day: 7	1 w.	7
Back	Healthy Back 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Weight loss	Awaken Your Strength 2 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 13, 14	2 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 13, 14
Whole body	Build Your Balance 2 w. Day: 1, 2, 6	2 w.	1, 2, 6
Whole body	Touch the Floor 2 w. Day: 1, 2, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14	2 w.	1, 2, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14
Confidence	Boost Your Self-Esteem 2 w. Day: 4, 5, 6, 7, 9	2 w.	4, 5, 6, 7, 9
Stress relief	Relaxation 2 w. Day: 1, 2, 4, 5, 6, 10, 12, 14	2 w.	1, 2, 4, 5, 6, 10, 12, 14
Health	Strengthen Your Immunity 2 w. Day: 2, 4, 5, 9, 10, 12	2 w.	2, 4, 5, 9, 10, 12
Health	Strengthen Your Immunity 3 w. Day: 9, 11, 12, 16, 17, 19	3 w.	9, 11, 12, 16, 17, 19
Whole body	Flexible Body 3 w. Day: 8, 9, 10, 11, 13, 17, 18	3 w.	8, 9, 10, 11, 13, 17, 18
Stress relief	Stress Relief 3 w. Day: 12, 14, 15, 16, 17, 18, 19, 20, 21	3 w.	12, 14, 15, 16, 17, 18, 19, 20, 21
Whole body	Front Splits 3 w. Day: 4, 6, 8, 9, 10, 11, 12, 13, 15, 17, 18, 20	3 w.	4, 6, 8, 9, 10, 11, 12, 13, 15, 17, 18, 20
Stress relief	Overcoming Depression 3 w. Day: 8, 9, 11, 12, 15, 16, 18, 21	3 w.	8, 9, 11, 12, 15, 16, 18, 21
Whole body	Healthy Joints 3 w. Day: 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21	3 w.	7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21
Weight loss	Awaken Your Strength 3 w. Day: 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 20, 21	3 w.	8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 20, 21
Sleep	Healthy Sleep 3 w. Day: 18	3 w.	18
Whole body	Build Your Balance 3 w. Day: 7, 8, 9, 13	3 w.	7, 8, 9, 13
Back	Regal Posture 3 w. Day: 8, 9, 12, 13, 14, 15, 16, 17, 18, 20, 21	3 w.	8, 9, 12, 13, 14, 15, 16, 17, 18, 20, 21
Whole body	Touch the Floor 3 w. Day: 8, 9, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21	3 w.	8, 9, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21
Energy	Energizing Morning 3 w. Day: 1, 2, 3, 4, 6, 9, 15, 16, 20	3 w.	1, 2, 3, 4, 6, 9, 15, 16, 20
Beginners	First Steps in Meditation 3 w. Day: 1, 2, 3, 4, 6, 7	3 w.	1, 2, 3, 4, 6, 7
Confidence	Boost Your Self-Esteem 3 w. Day: 5, 11, 12, 13, 14, 16	3 w.	5, 11, 12, 13, 14, 16
Whole body	Strong Arms 3 w. Day: 7, 13, 14, 15, 17, 19, 21	3 w.	7, 13, 14, 15, 17, 19, 21
Back	Relief from Lower Back Pain 3 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21	3 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21
Stress relief	Relaxation 3 w. Day: 4, 5, 6, 7, 8, 9, 11, 12, 13, 17, 19, 21	3 w.	4, 5, 6, 7, 8, 9, 11, 12, 13, 17, 19, 21
Whole body	Middle Splits 3 w. Day: 8, 9, 10, 11, 12, 13, 15, 17, 20	3 w.	8, 9, 10, 11, 12, 13, 15, 17, 20
Back	Healthy Back 3 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21	3 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21
Health	Quit Drinking 1 w. Day: 3	1 w.	3
Health	Quit Drinking 3 w. Day: 8, 13, 17, 20, 21	3 w.	8, 13, 17, 20, 21
Health	Quit Drinking 4 w. Day: 3, 6, 12, 15, 17	4 w.	3, 6, 12, 15, 17
Stress relief	Relief from Anxiety 1 w. Day: 7	1 w.	7
Men's health	Prolong Sexual Pleasure 12 w. Day: 13, 70, 77	12 w.	13, 70, 77
Whole body	Front Splits 4 w. Day: 7, 14, 21, 27	4 w.	7, 14, 21, 27
Whole body	Middle Splits 4 w. Day: 28	4 w.	28
Whole body	Middle Splits 5 w. Day: 14, 23	5 w.	14, 23
Health	Reduce Puffiness 2 w. Day: 3	2 w.	3
Health	Reduce Puffiness 3 w. Day: 12, 15, 17	3 w.	12, 15, 17
Whole body	Open Your Hips 3 w. Day: 14, 21	3 w.	14, 21
Whole body	Open Your Hips 4 w. Day: 21	4 w.	21
Stress relief	Inner Harmony 4 w. Day: 21	4 w.	21
Health	Healthy Heart 2 w. Day: 7	2 w.	7
Health	Healthy Heart 3 w. Day: 18, 19	3 w.	18, 19
Whole body	Advanced Yoga 3 w. Day: 11, 14, 21	3 w.	11, 14, 21
Whole body	Advanced Yoga 5 w. Day: 4, 14, 15	5 w.	4, 14, 15
Women's health	Postpartum Recovery 1 w. Day: 2	1 w.	2
Women's health	Postpartum Recovery 3 w. Day: 7, 14	3 w.	7, 14
Women's health	Postpartum Recovery 4 w. Day: 7, 19, 21, 28	4 w.	7, 19, 21, 28
Back	Healthy Neck 1 w. Day: 1, 5, 6	1 w.	1, 5, 6
Back	Healthy Neck 2 w. Day: 1, 13	2 w.	1, 13
Back	Healthy Neck 3 w. Day: 1, 5, 11, 12, 18, 20	3 w.	1, 5, 11, 12, 18, 20
Back	Healthy Neck 4 w. Day: 6, 9, 14, 21	4 w.	6, 9, 14, 21
Health	Headache Relief 3 w. Day: 12, 14, 21	3 w.	12, 14, 21
Health	Headache Relief 4 w. Day: 7, 11, 14, 15, 21, 24, 28	4 w.	7, 11, 14, 15, 21, 24, 28
Weight loss	Lean Body 4 w. Day: 11, 17, 26	4 w.	11, 17, 26
Whole body	Beautiful Bust 3 w. Day: 12	3 w.	12
Whole body	Beautiful Bust 4 w. Day: 7, 14, 21, 28	4 w.	7, 14, 21, 28
Health	Healthy Digestion 1 w. Day: 4	1 w.	4
Health	Healthy Digestion 3 w. Day: 4, 6, 7, 8, 14	3 w.	4, 6, 7, 8, 14
Men's health	Prolong Sexual Pleasure 3 w. Day: 7, 14, 21	3 w.	7, 14, 21
Men's health	Prolong Sexual Pleasure 4 w. Day: 7, 14	4 w.	7, 14
Stress relief	Yoga in the Big City 2 w. Day: 4	2 w.	4
Stress relief	Yoga in the Big City 4 w. Day: 23	4 w.	23
Back	Atlas Stands Tall 1 w. Day: 1	1 w.	1
Back	Atlas Stands Tall 2 w. Day: 1, 13	2 w.	1, 13
Back	Atlas Stands Tall 3 w. Day: 1, 13, 16, 17, 18, 19	3 w.	1, 13, 16, 17, 18, 19
Back	Atlas Stands Tall 4 w. Day: 1, 13, 16, 17, 18, 19, 26	4 w.	1, 13, 16, 17, 18, 19, 26
Stress relief	The Calm Formula 1 w. Day: 1	1 w.	1
Stress relief	The Calm Formula 2 w. Day: 1, 8, 10	2 w.	1, 8, 10
Stress relief	The Calm Formula 3 w. Day: 1, 8, 16, 19	3 w.	1, 8, 16, 19
Stress relief	The Calm Formula 4 w. Day: 1, 8, 16, 19, 25	4 w.	1, 8, 16, 19, 25
Whole body	Flexibility Whisperer 1 w. Day: 1, 3, 6	1 w.	1, 3, 6
Whole body	Flexibility Whisperer 2 w. Day: 1, 3, 6, 10, 13	2 w.	1, 3, 6, 10, 13
Whole body	Flexibility Whisperer 3 w. Day: 1, 3, 6, 10, 13, 17, 21	3 w.	1, 3, 6, 10, 13, 17, 21
Whole body	Flexibility Whisperer 4 w. Day: 1, 3, 6, 10, 13, 17, 21, 22, 26, 27, 28	4 w.	1, 3, 6, 10, 13, 17, 21, 22, 26, 27, 28
Weight loss	Intensive Weight Loss 3 w. Day: 15	3 w.	15
Weight loss	Intensive Weight Loss 4 w. Day: 15, 23	4 w.	15, 23

Details of the exercise

Where can I meet

Lesson search

Challenges

Rolling on the Back Kriya occurs 185 times in ready-made lessons

Lesson	Duration
A. Shishonin's Routine	10 min
A. Shishonin's Routine	15 min
A. Shishonin's Routine	25 min
Strength Routine	30 min
Strength Routine	60 min
Strength Routine	90 min
Tibetan Exercises	25 min
Joint Mobility	60 min
Joint Mobility	90 min
Immune Support	45 min
Immune Support	60 min
Immune Support	90 min
Better Vision	25 min
Better Vision	30 min
Better Vision	45 min
Better Vision	60 min
Better Vision	90 min
Preparing for Pregnancy	90 min
Yoga During Your Period	15 min
Yoga During Your Period	20 min
Yoga During Your Period	25 min
Yoga During Your Period	30 min
Yoga During Your Period	45 min
Yoga During Your Period	60 min
Yoga During Your Period	90 min
Stress Relief	25 min
Stress Relief	30 min
Stress Relief	45 min
Stress Relief	60 min
Stress Relief	90 min
Active Morning	45 min
Active Morning	60 min
Active Morning	90 min
Energizing Morning	60 min
Energizing Morning	90 min
Lift Your Spirits	60 min
Lift Your Spirits	90 min
Evening Routine	10 min
Evening Routine	15 min
Evening Routine	20 min
Evening Routine	25 min
Evening Routine	30 min
Evening Routine	45 min
Evening Routine	60 min
Evening Routine	90 min
Restore Your Energy	60 min
Restore Your Energy	90 min
Dynamic Routine	45 min
Dynamic Routine	60 min
Dynamic Routine	90 min
Yoga Before Running	25 min
Yoga Before Running	30 min
Yoga Before Running	45 min
Yoga Before Running	60 min
Yoga Before Running	90 min
Healthy Neck	90 min
Yoga for the Kidneys	60 min
Yoga for the Kidneys	90 min
Yoga for the Lower Back	15 min
Yoga for the Lower Back	20 min
Yoga for the Lower Back	25 min
Yoga for the Lower Back	30 min
Yoga for the Lower Back	45 min
Yoga for the Lower Back	60 min
Yoga for the Lower Back	90 min
Yoga for the Back	30 min
Yoga for the Back	45 min
Yoga for the Back	60 min
Yoga for the Back	90 min
Yoga for Swimmers	10 min
Yoga for Swimmers	15 min
Yoga for Swimmers	20 min
Yoga for Swimmers	25 min
Yoga for Swimmers	30 min
Yoga for Swimmers	60 min
Yoga for Swimmers	45 min
Yoga for Swimmers	90 min
Yoga for Snowboarders	10 min
Yoga for Snowboarders	15 min
Yoga for Snowboarders	20 min
Yoga for Snowboarders	25 min
Yoga for Snowboarders	30 min
Yoga for Snowboarders	45 min
Yoga for Snowboarders	60 min
Yoga for Snowboarders	90 min
Yoga for Tennis Players	30 min
Yoga for Tennis Players	45 min
Yoga for Tennis Players	60 min
Yoga for Tennis Players	90 min
Yoga for Skiers	45 min
Yoga for Skiers	60 min
Yoga for Skiers	90 min
Yoga 60+: Back and Posture	25 min
Yoga 60+: Back and Posture	30 min
Yoga 60+ for High Blood Pressure	20 min
Yoga 60+ for High Blood Pressure	25 min
Yoga 60+ for High Blood Pressure	30 min
Yoga 60+ for Calm	20 min
Yoga 60+ for Calm	25 min
Yoga 60+ for Calm	30 min
Cardio Yoga	10 min
Cardio Yoga	15 min
Cardio Yoga	20 min
Cardio Yoga	45 min
Cardio Yoga	60 min
Yoga for the Chest and Posture	45 min
Yoga for the Chest and Posture	60 min
Yoga for the Chest and Posture	90 min
Sound Sleep	90 min
Yoga for Easier Breathing	90 min
Men's Strength	90 min
Yoga for the Neck and Shoulders	45 min
Yoga for the Neck and Shoulders	60 min
Yoga Before a Flight	20 min
Yoga Before a Flight	25 min
Yoga Before a Flight	30 min
Yoga Before a Flight	45 min
Yoga Before a Flight	60 min
Yoga Before a Flight	90 min
Yoga for Low Blood Pressure	45 min
Yoga for Low Blood Pressure	60 min
Yoga for Low Blood Pressure	90 min
Preparing for Lotus Pose	90 min
Yoga for High Blood Pressure	25 min
Yoga for High Blood Pressure	30 min
Yoga for High Blood Pressure	45 min
Yoga for High Blood Pressure	60 min
Yoga for High Blood Pressure	90 min
Yoga After Running	10 min
Yoga After Running	15 min
Yoga After Running	20 min
Yoga After Running	25 min
Yoga After Running	30 min
Yoga After Running	45 min
Yoga After Running	60 min
Yoga After Running	90 min
Good Posture	45 min
Good Posture	90 min
Relaxation	15 min
Relaxation	25 min
Relaxation	30 min
Relaxation	45 min
Relaxation	90 min
Relaxation	20 min
Awaken Your Strength	45 min
Awaken Your Strength	60 min
Awaken Your Strength	90 min
Yoga After a Long Journey	90 min
Intensive Weight Loss	90 min
Varicose Vein Prevention	30 min
Varicose Vein Prevention	45 min
Varicose Vein Prevention	60 min
Varicose Vein Prevention	90 min
Yoga After a Flight	10 min
Yoga After a Flight	15 min
Yoga After a Flight	20 min
Yoga After a Flight	25 min
Yoga After a Flight	45 min
Yoga After a Flight	60 min
Yoga After a Flight	90 min
Yoga for Diabetes	45 min
Yoga for Diabetes	60 min
Yoga for Diabetes	90 min
Yoga When Quitting Smoking	60 min
Yoga When Quitting Smoking	90 min
Tibetan Exercises	45 min
Tibetan Exercises	60 min
Tibetan Exercises	90 min
Muscle Tension Relief	45 min
Muscle Tension Relief	90 min
Yoga for Beginners	60 min
Better Balance	90 min
Yoga After Work	45 min
Yoga After Work	90 min
Yoga for Football Players	45 min
Yoga for Pelvic Floor Strength	90 min
Yoga for ADHD	25 min
Yoga for ADHD	30 min
Yoga for ADHD	45 min
Yoga for ADHD	60 min
Yoga for ADHD	90 min
Yoga for Golfers	30 min
Yoga for Golfers	45 min
Yoga for Golfers	60 min
Yoga for Golfers	90 min

Rolling on the Back Kriya occurs 96 times in ready-made courses

Theme	Title	Duration	Day
Beginners	First Steps in Meditation 1 w. Day: 1, 2, 3, 4, 6, 7	1 w.	1, 2, 3, 4, 6, 7
Whole body	Strong Arms 2 w. Day: 6, 7, 8, 10, 12, 14	2 w.	6, 7, 8, 10, 12, 14
Stress relief	Overcoming Depression 2 w. Day: 1, 2, 4, 5, 8, 9, 11, 14	2 w.	1, 2, 4, 5, 8, 9, 11, 14
Sleep	Healthy Sleep 2 w. Day: 11	2 w.	11
Stress relief	Stress Relief 2 w. Day: 5, 7, 8, 9, 10, 11, 12, 13, 14	2 w.	5, 7, 8, 9, 10, 11, 12, 13, 14
Back	Relief from Lower Back Pain 2 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14	2 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14
Energy	Energizing Morning 2 w. Day: 2, 8, 9, 13	2 w.	2, 8, 9, 13
Whole body	Middle Splits 2 w. Day: 1, 2, 3, 4, 5, 6, 8, 10, 13	2 w.	1, 2, 3, 4, 5, 6, 8, 10, 13
Whole body	Front Splits 2 w. Day: 1, 2, 3, 4, 5, 6, 8, 10, 11, 13	2 w.	1, 2, 3, 4, 5, 6, 8, 10, 11, 13
Back	Regal Posture 2 w. Day: 1, 2, 5, 6, 7, 8, 9, 10, 11, 13, 14	2 w.	1, 2, 5, 6, 7, 8, 9, 10, 11, 13, 14
Back	Healthy Back 2 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14	2 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14
Whole body	Healthy Joints 2 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14	2 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14
Whole body	Flexible Body 2 w. Day: 1, 2, 3, 4, 6, 10, 11	2 w.	1, 2, 3, 4, 6, 10, 11
Stress relief	Relaxation 1 w. Day: 4, 5, 6, 7	1 w.	4, 5, 6, 7
Back	Relief from Lower Back Pain 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Whole body	Strong Arms 1 w. Day: 7	1 w.	7
Confidence	Boost Your Self-Esteem 1 w. Day: 5	1 w.	5
Whole body	Front Splits 1 w. Day: 4, 6	1 w.	4, 6
Energy	Energizing Morning 1 w. Day: 1, 2, 3, 4, 6	1 w.	1, 2, 3, 4, 6
Whole body	Build Your Balance 1 w. Day: 7	1 w.	7
Whole body	Healthy Joints 1 w. Day: 7	1 w.	7
Back	Healthy Back 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Weight loss	Awaken Your Strength 2 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 13, 14	2 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 13, 14
Whole body	Build Your Balance 2 w. Day: 1, 2, 6	2 w.	1, 2, 6
Whole body	Touch the Floor 2 w. Day: 1, 2, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14	2 w.	1, 2, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14
Confidence	Boost Your Self-Esteem 2 w. Day: 4, 5, 6, 7, 9	2 w.	4, 5, 6, 7, 9
Stress relief	Relaxation 2 w. Day: 1, 2, 4, 5, 6, 10, 12, 14	2 w.	1, 2, 4, 5, 6, 10, 12, 14
Health	Strengthen Your Immunity 2 w. Day: 2, 4, 5, 9, 10, 12	2 w.	2, 4, 5, 9, 10, 12
Health	Strengthen Your Immunity 3 w. Day: 9, 11, 12, 16, 17, 19	3 w.	9, 11, 12, 16, 17, 19
Whole body	Flexible Body 3 w. Day: 8, 9, 10, 11, 13, 17, 18	3 w.	8, 9, 10, 11, 13, 17, 18
Stress relief	Stress Relief 3 w. Day: 12, 14, 15, 16, 17, 18, 19, 20, 21	3 w.	12, 14, 15, 16, 17, 18, 19, 20, 21
Whole body	Front Splits 3 w. Day: 4, 6, 8, 9, 10, 11, 12, 13, 15, 17, 18, 20	3 w.	4, 6, 8, 9, 10, 11, 12, 13, 15, 17, 18, 20
Stress relief	Overcoming Depression 3 w. Day: 8, 9, 11, 12, 15, 16, 18, 21	3 w.	8, 9, 11, 12, 15, 16, 18, 21
Whole body	Healthy Joints 3 w. Day: 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21	3 w.	7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21
Weight loss	Awaken Your Strength 3 w. Day: 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 20, 21	3 w.	8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 20, 21
Sleep	Healthy Sleep 3 w. Day: 18	3 w.	18
Whole body	Build Your Balance 3 w. Day: 7, 8, 9, 13	3 w.	7, 8, 9, 13
Back	Regal Posture 3 w. Day: 8, 9, 12, 13, 14, 15, 16, 17, 18, 20, 21	3 w.	8, 9, 12, 13, 14, 15, 16, 17, 18, 20, 21
Whole body	Touch the Floor 3 w. Day: 8, 9, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21	3 w.	8, 9, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21
Energy	Energizing Morning 3 w. Day: 1, 2, 3, 4, 6, 9, 15, 16, 20	3 w.	1, 2, 3, 4, 6, 9, 15, 16, 20
Beginners	First Steps in Meditation 3 w. Day: 1, 2, 3, 4, 6, 7	3 w.	1, 2, 3, 4, 6, 7
Confidence	Boost Your Self-Esteem 3 w. Day: 5, 11, 12, 13, 14, 16	3 w.	5, 11, 12, 13, 14, 16
Whole body	Strong Arms 3 w. Day: 7, 13, 14, 15, 17, 19, 21	3 w.	7, 13, 14, 15, 17, 19, 21
Back	Relief from Lower Back Pain 3 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21	3 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21
Stress relief	Relaxation 3 w. Day: 4, 5, 6, 7, 8, 9, 11, 12, 13, 17, 19, 21	3 w.	4, 5, 6, 7, 8, 9, 11, 12, 13, 17, 19, 21
Whole body	Middle Splits 3 w. Day: 8, 9, 10, 11, 12, 13, 15, 17, 20	3 w.	8, 9, 10, 11, 12, 13, 15, 17, 20
Back	Healthy Back 3 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21	3 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21
Health	Quit Drinking 1 w. Day: 3	1 w.	3
Health	Quit Drinking 3 w. Day: 8, 13, 17, 20, 21	3 w.	8, 13, 17, 20, 21
Health	Quit Drinking 4 w. Day: 3, 6, 12, 15, 17	4 w.	3, 6, 12, 15, 17
Stress relief	Relief from Anxiety 1 w. Day: 7	1 w.	7
Men's health	Prolong Sexual Pleasure 12 w. Day: 13, 70, 77	12 w.	13, 70, 77
Whole body	Front Splits 4 w. Day: 7, 14, 21, 27	4 w.	7, 14, 21, 27
Whole body	Middle Splits 4 w. Day: 28	4 w.	28
Whole body	Middle Splits 5 w. Day: 14, 23	5 w.	14, 23
Health	Reduce Puffiness 2 w. Day: 3	2 w.	3
Health	Reduce Puffiness 3 w. Day: 12, 15, 17	3 w.	12, 15, 17
Whole body	Open Your Hips 3 w. Day: 14, 21	3 w.	14, 21
Whole body	Open Your Hips 4 w. Day: 21	4 w.	21
Stress relief	Inner Harmony 4 w. Day: 21	4 w.	21
Health	Healthy Heart 2 w. Day: 7	2 w.	7
Health	Healthy Heart 3 w. Day: 18, 19	3 w.	18, 19
Whole body	Advanced Yoga 3 w. Day: 11, 14, 21	3 w.	11, 14, 21
Whole body	Advanced Yoga 5 w. Day: 4, 14, 15	5 w.	4, 14, 15
Women's health	Postpartum Recovery 1 w. Day: 2	1 w.	2
Women's health	Postpartum Recovery 3 w. Day: 7, 14	3 w.	7, 14
Women's health	Postpartum Recovery 4 w. Day: 7, 19, 21, 28	4 w.	7, 19, 21, 28
Back	Healthy Neck 1 w. Day: 1, 5, 6	1 w.	1, 5, 6
Back	Healthy Neck 2 w. Day: 1, 13	2 w.	1, 13
Back	Healthy Neck 3 w. Day: 1, 5, 11, 12, 18, 20	3 w.	1, 5, 11, 12, 18, 20
Back	Healthy Neck 4 w. Day: 6, 9, 14, 21	4 w.	6, 9, 14, 21
Health	Headache Relief 3 w. Day: 12, 14, 21	3 w.	12, 14, 21
Health	Headache Relief 4 w. Day: 7, 11, 14, 15, 21, 24, 28	4 w.	7, 11, 14, 15, 21, 24, 28
Weight loss	Lean Body 4 w. Day: 11, 17, 26	4 w.	11, 17, 26
Whole body	Beautiful Bust 3 w. Day: 12	3 w.	12
Whole body	Beautiful Bust 4 w. Day: 7, 14, 21, 28	4 w.	7, 14, 21, 28
Health	Healthy Digestion 1 w. Day: 4	1 w.	4
Health	Healthy Digestion 3 w. Day: 4, 6, 7, 8, 14	3 w.	4, 6, 7, 8, 14
Men's health	Prolong Sexual Pleasure 3 w. Day: 7, 14, 21	3 w.	7, 14, 21
Men's health	Prolong Sexual Pleasure 4 w. Day: 7, 14	4 w.	7, 14
Stress relief	Yoga in the Big City 2 w. Day: 4	2 w.	4
Stress relief	Yoga in the Big City 4 w. Day: 23	4 w.	23
Back	Atlas Stands Tall 1 w. Day: 1	1 w.	1
Back	Atlas Stands Tall 2 w. Day: 1, 13	2 w.	1, 13
Back	Atlas Stands Tall 3 w. Day: 1, 13, 16, 17, 18, 19	3 w.	1, 13, 16, 17, 18, 19
Back	Atlas Stands Tall 4 w. Day: 1, 13, 16, 17, 18, 19, 26	4 w.	1, 13, 16, 17, 18, 19, 26
Stress relief	The Calm Formula 1 w. Day: 1	1 w.	1
Stress relief	The Calm Formula 2 w. Day: 1, 8, 10	2 w.	1, 8, 10
Stress relief	The Calm Formula 3 w. Day: 1, 8, 16, 19	3 w.	1, 8, 16, 19
Stress relief	The Calm Formula 4 w. Day: 1, 8, 16, 19, 25	4 w.	1, 8, 16, 19, 25
Whole body	Flexibility Whisperer 1 w. Day: 1, 3, 6	1 w.	1, 3, 6
Whole body	Flexibility Whisperer 2 w. Day: 1, 3, 6, 10, 13	2 w.	1, 3, 6, 10, 13
Whole body	Flexibility Whisperer 3 w. Day: 1, 3, 6, 10, 13, 17, 21	3 w.	1, 3, 6, 10, 13, 17, 21
Whole body	Flexibility Whisperer 4 w. Day: 1, 3, 6, 10, 13, 17, 21, 22, 26, 27, 28	4 w.	1, 3, 6, 10, 13, 17, 21, 22, 26, 27, 28
Weight loss	Intensive Weight Loss 3 w. Day: 15	3 w.	15
Weight loss	Intensive Weight Loss 4 w. Day: 15, 23	4 w.	15, 23

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Rolling on the Back Kriya Golakara-kriyya

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Rolling on the Back Kriya Golakara-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

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Rolling on the Back Kriya: Video & Guide | Unagrande

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