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Seated Hero Spinal Stretch Pose Gupta virasana

1 min
29 score
3 kcal
Seated Poses
Static
Seated Hero Spinal Stretch Pose
hourglass-icon 1 min
asana miniature
01:09
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

  • Stretches the spine
  • Improves mobility of the hip joints
  • Relaxes the neck muscles
  • Improves mobility of the ankle joints
  • Improves mobility of the leg joints

Contraindications

Knee injuries

Technique of execution

Come up slightly. Spread your feet out to the sides, and slowly bring your pelvis down to the floor. Keep your knees together. Grab your knees with your hands. Arch your back out backwards. Push your chin towards your chest. While staying in this position, activate your abdominal muscles. Push your shoulder blades out to the sides. Breathe evenly. Straighten your back. Come up slightly. Bring your feet together. Sit back on your heels. Keep your back straight. Let your palms rest on your thighs.

Upload date:2025-09-22T10:13:32+00:00

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

1
If you are unable to lower your buttocks to the floor without strain, try sitting on a block or folded blanket.
2
In case of any discomfort in your knees, stop immediately.

Where can I meet

Lesson search
Challenges

Seated Hero Spinal Stretch Pose occurs 12 times in ready-made lessons

Theme Title Time
Digestion
Healthy Digestion 45 min
45 min
Digestion
Healthy Digestion 60 min
60 min
Digestion
Healthy Digestion 90 min
90 min
Back
Lower Back Pain Relief 45 min
45 min
Back
Lower Back Pain Relief 60 min
60 min
Back
Lower Back Pain Relief 90 min
90 min
Energy
Tibetan gymnastics 30 min
30 min
Energy
Tibetan gymnastics 45 min
45 min
Energy
Tibetan gymnastics 60 min
60 min
Energy
Tibetan gymnastics 90 min
90 min
Relax
Yin yoga 60 min
60 min
Sports
Yoga for Cyclists 90 min
90 min

Seated Hero Spinal Stretch Pose occurs 29 times in ready-made courses

Theme Title Duration Day
Immunity
Boost Your Immune in 28 Days 4 w.
Day: 6, 8, 9, 12, 13, 14
4 w. 6, 8, 9, 12, 13, 14
Flexibility
Flexible Body in 28 Days 4 w.
Day: 7, 8
4 w. 7, 8
Joints
Healthy Joints in 28 Days 4 w.
Day: 23
4 w. 23
Abs
6-Pack in 28 Days 4 w.
Day: 6, 18, 24
4 w. 6, 18, 24
Relax
Relaxation in 28 Days 4 w.
Day: 11
4 w. 11
Meditation
Meditation for Beginners in 7 Days 1 w.
Day: 5
1 w. 5
Depression
Overcoming Depression in 14 Days 2 w.
Day: 1, 2, 3, 4, 11
2 w. 1, 2, 3, 4, 11
Stress
Anti-Stress in 14 Days 2 w.
Day: 8
2 w. 8
Flexibility
Bend Over and Reach the Floor in 14 Days 2 w.
Day: 10
2 w. 10
Relax
Relaxation in 14 Days 2 w.
Day: 4
2 w. 4
Stress
Anti-Stress in 21 Days 3 w.
Day: 15
3 w. 15
Depression
Overcoming Depression in 21 Days 3 w.
Day: 8, 9, 10, 11, 18
3 w. 8, 9, 10, 11, 18
Flexibility
Bend Over and Reach the Floor in 21 Days 3 w.
Day: 17, 18
3 w. 17, 18
Meditation
Meditation for Beginners in 21 Days 3 w.
Day: 5
3 w. 5
Relax
Relaxation in 21 Days 3 w.
Day: 11
3 w. 11
Habits
Quit Smoking in 28 Days 4 w.
Day: 1
4 w. 1
Energy
Static complex in 14 days 2 w.
Day: 9
2 w. 9
Stress
Release from anxiety in 14 days 2 w.
Day: 12
2 w. 12
Stress
Release from anxiety in 21 days 3 w.
Day: 20
3 w. 20
Split
Side split in 28 days 4 w.
Day: 20
4 w. 20
Weight Loss
Edema Reduction in 21 Days 3 w.
Day: 5
3 w. 5
Weight Loss
Edema Reduction in 28 Days 4 w.
Day: 6
4 w. 6
Cardio
Healthy Heart in 28 Days 4 w.
Day: 4
4 w. 4
Advanced
Yoga for Advanced in 35 days 5 w.
Day: 19
5 w. 19
Neck
Healthy Neck in 7 Days 1 w.
Day: 4
1 w. 4
Neck
Healthy Neck in 28 Days 4 w.
Day: 18
4 w. 18
Head
Relief from headache in 7 days 1 w.
Day: 7
1 w. 7
Breasts
Beautiful Chest in 28 Days 4 w.
Day: 2
4 w. 2
Digestion
Healthy Digestion in 28 Days 4 w.
Day: 12, 25, 27
4 w. 12, 25, 27

Details of the exercise

Category
Seated Poses
Mechanics
Static
Complexity
For Beginners
Duration
1 minute
Energy consumption
3 kcal
Popularity
315 out of 441

Where can I meet

Lesson search
Challenges

Seated Hero Spinal Stretch Pose occurs 12 times in ready-made lessons

Lesson Duration
Healthy Digestion 45 min
Healthy Digestion 60 min
Healthy Digestion 90 min
Lower Back Pain Relief 45 min
Lower Back Pain Relief 60 min
Lower Back Pain Relief 90 min
Tibetan gymnastics 30 min
Tibetan gymnastics 45 min
Tibetan gymnastics 60 min
Tibetan gymnastics 90 min
Yin yoga 60 min
Yoga for Cyclists 90 min

Seated Hero Spinal Stretch Pose occurs 29 times in ready-made courses

Theme Title Duration Day
Immunity
Boost Your Immune in 28 Days 4 w.
Day: 6, 8, 9, 12, 13, 14
4 w. 6, 8, 9, 12, 13, 14
Flexibility
Flexible Body in 28 Days 4 w.
Day: 7, 8
4 w. 7, 8
Joints
Healthy Joints in 28 Days 4 w.
Day: 23
4 w. 23
Abs
6-Pack in 28 Days 4 w.
Day: 6, 18, 24
4 w. 6, 18, 24
Relax
Relaxation in 28 Days 4 w.
Day: 11
4 w. 11
Meditation
Meditation for Beginners in 7 Days 1 w.
Day: 5
1 w. 5
Depression
Overcoming Depression in 14 Days 2 w.
Day: 1, 2, 3, 4, 11
2 w. 1, 2, 3, 4, 11
Stress
Anti-Stress in 14 Days 2 w.
Day: 8
2 w. 8
Flexibility
Bend Over and Reach the Floor in 14 Days 2 w.
Day: 10
2 w. 10
Relax
Relaxation in 14 Days 2 w.
Day: 4
2 w. 4
Stress
Anti-Stress in 21 Days 3 w.
Day: 15
3 w. 15
Depression
Overcoming Depression in 21 Days 3 w.
Day: 8, 9, 10, 11, 18
3 w. 8, 9, 10, 11, 18
Flexibility
Bend Over and Reach the Floor in 21 Days 3 w.
Day: 17, 18
3 w. 17, 18
Meditation
Meditation for Beginners in 21 Days 3 w.
Day: 5
3 w. 5
Relax
Relaxation in 21 Days 3 w.
Day: 11
3 w. 11
Habits
Quit Smoking in 28 Days 4 w.
Day: 1
4 w. 1
Energy
Static complex in 14 days 2 w.
Day: 9
2 w. 9
Stress
Release from anxiety in 14 days 2 w.
Day: 12
2 w. 12
Stress
Release from anxiety in 21 days 3 w.
Day: 20
3 w. 20
Split
Side split in 28 days 4 w.
Day: 20
4 w. 20
Weight Loss
Edema Reduction in 21 Days 3 w.
Day: 5
3 w. 5
Weight Loss
Edema Reduction in 28 Days 4 w.
Day: 6
4 w. 6
Cardio
Healthy Heart in 28 Days 4 w.
Day: 4
4 w. 4
Advanced
Yoga for Advanced in 35 days 5 w.
Day: 19
5 w. 19
Neck
Healthy Neck in 7 Days 1 w.
Day: 4
1 w. 4
Neck
Healthy Neck in 28 Days 4 w.
Day: 18
4 w. 18
Head
Relief from headache in 7 days 1 w.
Day: 7
1 w. 7
Breasts
Beautiful Chest in 28 Days 4 w.
Day: 2
4 w. 2
Digestion
Healthy Digestion in 28 Days 4 w.
Day: 12, 25, 27
4 w. 12, 25, 27

Reward

Flexibility
4
Stamina
3
Focus
8
Strength
4
Mobility
7
Balance
3
Урок 247 ( Seated Hero Spinal Stretch Pose )

1 / 1 асан
asana
01:09
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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Seated Hero Spinal Stretch Pose : video with the correct technique of performing the asana

Information about asana
Technique of execution

Seated Hero Spinal Stretch 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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