Seated Hero Spinal Stretch Pose Gupta virasana

1 min
29 score
4 kcal
Seated Hero Spinal Stretch Pose
hourglass-icon 1 min
Practice with video · 1.15 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

don't give up!

You've completed your lesson in 5 минут. To have your lesson counted and added to your statistics, you should practice for at least a minute

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:2024-09-22T22:45:20+03:00

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 10 times in 10 lessons

Theme Title Time
Digestion 45 min
Digestion 60 min
Digestion 90 min
Back 45 min
Back 60 min
Back 90 min
Energy 30 min
Energy 45 min
Energy 60 min
Energy 90 min

Seated Hero Spinal Stretch Pose occurs 27 times in 27 challenges

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 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 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 2 w. 8
Flexibility 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 3 w. 17, 18
Meditation 3 w. 5
Relax
Relaxation in 21 Days 3 w.
Day: 11
3 w. 11
Habits 4 w. 1
Energy 2 w. 9
Stress 2 w. 12
Stress 3 w. 20
Split
Side split in 28 days 4 w.
Day: 20
4 w. 20
Weight Loss 3 w. 5
Weight Loss 4 w. 6
Cardio 4 w. 4
Advanced 5 w. 19
Neck 1 w. 4
Neck 4 w. 18
Head 1 w. 7

Details of the exercise

Category
Seated Poses
Duration
1 minute
Energy consumption
4 kcal

Reward

Flexibility
4
Stamina
3
Focus
8
Strength
4
Mobility
7
Balance
3

Popularity 318 out of 442

Rarely used
in ready-made lessons
10 lessons
Rarely used
in ready-made courses
27 challenges

Where can I meet

Lesson search
Challenges

Seated Hero Spinal Stretch Pose occurs 10 times in 10 lessons

Theme Title Time
Digestion 45 min
Digestion 60 min
Digestion 90 min
Back 45 min
Back 60 min
Back 90 min
Energy 30 min
Energy 45 min
Energy 60 min
Energy 90 min

Seated Hero Spinal Stretch Pose occurs 27 times in 27 challenges

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 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 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 2 w. 8
Flexibility 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 3 w. 17, 18
Meditation 3 w. 5
Relax
Relaxation in 21 Days 3 w.
Day: 11
3 w. 11
Habits 4 w. 1
Energy 2 w. 9
Stress 2 w. 12
Stress 3 w. 20
Split
Side split in 28 days 4 w.
Day: 20
4 w. 20
Weight Loss 3 w. 5
Weight Loss 4 w. 6
Cardio 4 w. 4
Advanced 5 w. 19
Neck 1 w. 4
Neck 4 w. 18
Head 1 w. 7
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