Seated Hero Stretch Pose Saralamarichyasana

: 2 min

: 31 score

: 6 kcal

Seated Poses

Static

Favorable effect

Stimulates blood circulation in the pelvic area
Improves mobility of the hip joints
Develops flexibility in the front surface of the legs
Tones the leg muscles
Improves flexibility of the ankle joints

Contraindications

Pregnancy

Knee injuries

Technique of execution

Bend your right leg. Pulling your heels towards your right buttock and bring it down to the floor. Bend your left leg. Grab your left knee and pull your knee towards your belly. Breathe evenly. Straighten your legs. Bring your feet together. Straighten your back. Repeat on the other side. Bend your left leg pulling your heel towards your left buttock. Grab your right knee and pull your knee towards your belly. Breathe evenly. Straighten your legs.

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

Try placing a pillow or a folded blanket under your buttocks for a better support.

Where can I meet

Lesson search

Challenges

Seated Hero Stretch Pose occurs 57 times in ready-made lessons

Theme	Title	Time
Strength	Power Body 90 min	90 min
Joints	Healthy Joints 90 min	90 min
Menstruation	Female Period 20 min	20 min
Menstruation	Female Period 25 min	25 min
Menstruation	Female Period 30 min	30 min
Menstruation	Female Period 45 min	45 min
Menstruation	Female Period 60 min	60 min
Menstruation	Female Period 90 min	90 min
Relax	Anti-Stress 90 min	90 min
Relax	Night Yoga 10 min	10 min
Relax	Night Yoga 15 min	15 min
Relax	Night Yoga 20 min	20 min
Relax	Night Yoga 25 min	25 min
Relax	Night Yoga 30 min	30 min
Relax	Night Yoga 45 min	45 min
Relax	Night Yoga 60 min	60 min
Relax	Night Yoga 90 min	90 min
Digestion	Healthy Digestion 30 min	30 min
Digestion	Healthy Digestion 45 min	45 min
Digestion	Healthy Digestion 60 min	60 min
Digestion	Healthy Digestion 90 min	90 min
Sex	Healthy Prostate 15 min	15 min
Sex	Healthy Prostate 20 min	20 min
Sex	Healthy Prostate 25 min	25 min
Sex	Healthy Prostate 30 min	30 min
Sex	Healthy Prostate 45 min	45 min
Sex	Healthy Prostate 60 min	60 min
Sex	Healthy Prostate 90 min	90 min
Sleep	Healthy Sleep 90 min	90 min
Blood Pressure	Blood Pressure Booster 45 min	45 min
Blood Pressure	Blood Pressure Booster 60 min	60 min
Blood Pressure	Blood Pressure Booster 90 min	90 min
Sports	Post-Run 20 min	20 min
Sports	Post-Run 25 min	25 min
Sports	Post-Run 30 min	30 min
Sports	Post-Run 45 min	45 min
Sports	Post-Run 60 min	60 min
Sports	Post-Run 90 min	90 min
Relax	Relaxation 90 min	90 min
Traveling	Post Roadtrip 90 min	90 min
Traveling	Postflight 90 min	90 min
Energy	Tibetan gymnastics 45 min	45 min
Energy	Tibetan gymnastics 60 min	60 min
Energy	Tibetan gymnastics 90 min	90 min
Energy	Static Complex 60 min	60 min
Joints	Healthy Knees 20 min	20 min
Joints	Healthy Knees 30 min	30 min
Joints	Healthy Knees 45 min	45 min
Joints	Healthy Knees 60 min	60 min
Sports	Yoga for Cyclists 30 min	30 min
Sports	Yoga for Cyclists 45 min	45 min
Sports	Yoga for Cyclists 90 min	90 min
Sports	Yoga for Football Players 45 min	45 min
Joints	Yoga for Feet and Ankles 30 min	30 min
Joints	Yoga for Feet and Ankles 45 min	45 min
Joints	Yoga for Feet and Ankles 65 min	65 min
Joints	Yoga for Feet and Ankles 90 min	90 min

Seated Hero Stretch Pose occurs 57 times in ready-made courses

Theme	Title	Duration	Day
Sleep	Healthy Sleep in 14 Days 2 w. Day: 8, 14	2 w.	8, 14
Stress	Anti-Stress in 14 Days 2 w. Day: 11	2 w.	11
Split	Front split in 14 Days 2 w. Day: 1, 2, 3, 4, 5	2 w.	1, 2, 3, 4, 5
Joints	Healthy Joints in 14 Days 2 w. Day: 6, 9	2 w.	6, 9
Flexibility	Flexible Body in 14 Days 2 w. Day: 8, 9, 12	2 w.	8, 9, 12
Relax	Relaxation in 7 Days 1 w. Day: 1, 2, 3, 4, 5	1 w.	1, 2, 3, 4, 5
Sleep	Healthy Sleep in 7 Days 1 w. Day: 2	1 w.	2
Split	Front split in 7 Days 1 w. Day: 3	1 w.	3
Flexibility	Bend Over and Reach the Floor in 7 Days 1 w. Day: 2	1 w.	2
Depression	Overcoming Depression in 7 Days 1 w. Day: 5	1 w.	5
Joints	Healthy Joints in 7 Days 1 w. Day: 6	1 w.	6
Relax	Relaxation in 14 Days 2 w. Day: 3, 4, 7, 14	2 w.	3, 4, 7, 14
Flexibility	Flexible Body in 21 Days 3 w. Day: 15, 16, 19	3 w.	15, 16, 19
Stress	Anti-Stress in 21 Days 3 w. Day: 18	3 w.	18
Split	Front split in 21 Days 3 w. Day: 3, 8, 9, 10, 11, 12	3 w.	3, 8, 9, 10, 11, 12
Depression	Overcoming Depression in 21 Days 3 w. Day: 5	3 w.	5
Joints	Healthy Joints in 21 Days 3 w. Day: 6, 13, 16	3 w.	6, 13, 16
Sleep	Healthy Sleep in 21 Days 3 w. Day: 2, 15, 21	3 w.	2, 15, 21
Flexibility	Bend Over and Reach the Floor in 21 Days 3 w. Day: 2	3 w.	2
Relax	Relaxation in 21 Days 3 w. Day: 1, 2, 3, 4, 5, 10, 11, 14, 21	3 w.	1, 2, 3, 4, 5, 10, 11, 14, 21
Habits	Stop Drinking in 21 Days 3 w. Day: 15, 18	3 w.	15, 18
Habits	Stop Drinking in 28 Days 4 w. Day: 17	4 w.	17
Energy	Static complex in 7 days 1 w. Day: 4	1 w.	4
Energy	Static complex in 14 days 2 w. Day: 12	2 w.	12
Energy	Static complex in 21 days 3 w. Day: 6, 9, 13, 19	3 w.	6, 9, 13, 19
Energy	Static complex in 28 days 4 w. Day: 17, 24	4 w.	17, 24
Stress	Release from anxiety in 7 days 1 w. Day: 5	1 w.	5
Stress	Release from anxiety in 21 days 3 w. Day: 3, 8	3 w.	3, 8
Stress	Release from anxiety in 28 days 4 w. Day: 4, 9, 20	4 w.	4, 9, 20
Back	Yoga for Scoliosis in 21 Days 3 w. Day: 7	3 w.	7
Back	Yoga for Scoliosis in 28 Days 4 w. Day: 1, 12, 15, 22	4 w.	1, 12, 15, 22
Sex	The prolongation of sexual pleasure for 3 months 12 w. Day: 19, 23, 31, 38, 48, 60, 83	12 w.	19, 23, 31, 38, 48, 60, 83
Split	Front split in 28 Days 4 w. Day: 6, 9, 13, 19	4 w.	6, 9, 13, 19
Weight Loss	Edema Reduction in 14 Days 2 w. Day: 4	2 w.	4
Weight Loss	Edema Reduction in 21 Days 3 w. Day: 17	3 w.	17
Weight Loss	Edema Reduction in 28 Days 4 w. Day: 16, 24	4 w.	16, 24
Harmony	Inner Harmony in 21 Days 3 w. Day: 7	3 w.	7
Harmony	Inner Harmony in 28 Days 4 w. Day: 1, 6, 23	4 w.	1, 6, 23
Advanced	Yoga for Advanced in 7 days 1 w. Day: 2	1 w.	2
Advanced	Yoga for Advanced in 14 days 2 w. Day: 3, 8	2 w.	3, 8
Advanced	Yoga for Advanced in 21 days 3 w. Day: 6, 10	3 w.	6, 10
Advanced	Yoga for Advanced in 28 days 4 w. Day: 8, 17	4 w.	8, 17
Advanced	Yoga for Advanced in 35 days 5 w. Day: 9, 18, 23, 24, 29, 31	5 w.	9, 18, 23, 24, 29, 31
After Pregnancy	Recovery After Childbirth in 7 Days 1 w. Day: 6	1 w.	6
After Pregnancy	Recovery After Childbirth in 14 Days 2 w. Day: 4	2 w.	4
After Pregnancy	Recovery After Childbirth in 21 Days 3 w. Day: 5, 17	3 w.	5, 17
After Pregnancy	Recovery After Childbirth in 28 Days 4 w. Day: 3, 6, 17, 23, 24	4 w.	3, 6, 17, 23, 24
Neck	Healthy Neck in 7 Days 1 w. Day: 5	1 w.	5
Weight Loss	Slim Body in 14 Days 2 w. Day: 5	2 w.	5
Weight Loss	Slim Body in 21 Days 3 w. Day: 5, 15	3 w.	5, 15
Weight Loss	Slim Body in 28 Days 4 w. Day: 23	4 w.	23
Digestion	Healthy Digestion in 14 Days 2 w. Day: 14	2 w.	14
Digestion	Healthy Digestion in 21 Days 3 w. Day: 8	3 w.	8
Digestion	Healthy Digestion in 28 Days 4 w. Day: 6, 25	4 w.	6, 25
Sex	The prolongation of sexual pleasure for 14 days 2 w. Day: 5, 8	2 w.	5, 8
Sex	The prolongation of sexual pleasure for 21 days 3 w. Day: 5	3 w.	5
Sex	The prolongation of sexual pleasure for 28 days 4 w. Day: 26	4 w.	26

Details of the exercise

Where can I meet

Lesson search

Challenges

Seated Hero Stretch Pose occurs 57 times in ready-made lessons

Lesson	Duration
Power Body	90 min
Healthy Joints	90 min
Female Period	20 min
Female Period	25 min
Female Period	30 min
Female Period	45 min
Female Period	60 min
Female Period	90 min
Anti-Stress	90 min
Night Yoga	10 min
Night Yoga	15 min
Night Yoga	20 min
Night Yoga	25 min
Night Yoga	30 min
Night Yoga	45 min
Night Yoga	60 min
Night Yoga	90 min
Healthy Digestion	30 min
Healthy Digestion	45 min
Healthy Digestion	60 min
Healthy Digestion	90 min
Healthy Prostate	15 min
Healthy Prostate	20 min
Healthy Prostate	25 min
Healthy Prostate	30 min
Healthy Prostate	45 min
Healthy Prostate	60 min
Healthy Prostate	90 min
Healthy Sleep	90 min
Blood Pressure Booster	45 min
Blood Pressure Booster	60 min
Blood Pressure Booster	90 min
Post-Run	20 min
Post-Run	25 min
Post-Run	30 min
Post-Run	45 min
Post-Run	60 min
Post-Run	90 min
Relaxation	90 min
Post Roadtrip	90 min
Postflight	90 min
Tibetan gymnastics	45 min
Tibetan gymnastics	60 min
Tibetan gymnastics	90 min
Static Complex	60 min
Healthy Knees	20 min
Healthy Knees	30 min
Healthy Knees	45 min
Healthy Knees	60 min
Yoga for Cyclists	30 min
Yoga for Cyclists	45 min
Yoga for Cyclists	90 min
Yoga for Football Players	45 min
Yoga for Feet and Ankles	30 min
Yoga for Feet and Ankles	45 min
Yoga for Feet and Ankles	65 min
Yoga for Feet and Ankles	90 min

Seated Hero Stretch Pose occurs 57 times in ready-made courses

Theme	Title	Duration	Day
Sleep	Healthy Sleep in 14 Days 2 w. Day: 8, 14	2 w.	8, 14
Stress	Anti-Stress in 14 Days 2 w. Day: 11	2 w.	11
Split	Front split in 14 Days 2 w. Day: 1, 2, 3, 4, 5	2 w.	1, 2, 3, 4, 5
Joints	Healthy Joints in 14 Days 2 w. Day: 6, 9	2 w.	6, 9
Flexibility	Flexible Body in 14 Days 2 w. Day: 8, 9, 12	2 w.	8, 9, 12
Relax	Relaxation in 7 Days 1 w. Day: 1, 2, 3, 4, 5	1 w.	1, 2, 3, 4, 5
Sleep	Healthy Sleep in 7 Days 1 w. Day: 2	1 w.	2
Split	Front split in 7 Days 1 w. Day: 3	1 w.	3
Flexibility	Bend Over and Reach the Floor in 7 Days 1 w. Day: 2	1 w.	2
Depression	Overcoming Depression in 7 Days 1 w. Day: 5	1 w.	5
Joints	Healthy Joints in 7 Days 1 w. Day: 6	1 w.	6
Relax	Relaxation in 14 Days 2 w. Day: 3, 4, 7, 14	2 w.	3, 4, 7, 14
Flexibility	Flexible Body in 21 Days 3 w. Day: 15, 16, 19	3 w.	15, 16, 19
Stress	Anti-Stress in 21 Days 3 w. Day: 18	3 w.	18
Split	Front split in 21 Days 3 w. Day: 3, 8, 9, 10, 11, 12	3 w.	3, 8, 9, 10, 11, 12
Depression	Overcoming Depression in 21 Days 3 w. Day: 5	3 w.	5
Joints	Healthy Joints in 21 Days 3 w. Day: 6, 13, 16	3 w.	6, 13, 16
Sleep	Healthy Sleep in 21 Days 3 w. Day: 2, 15, 21	3 w.	2, 15, 21
Flexibility	Bend Over and Reach the Floor in 21 Days 3 w. Day: 2	3 w.	2
Relax	Relaxation in 21 Days 3 w. Day: 1, 2, 3, 4, 5, 10, 11, 14, 21	3 w.	1, 2, 3, 4, 5, 10, 11, 14, 21
Habits	Stop Drinking in 21 Days 3 w. Day: 15, 18	3 w.	15, 18
Habits	Stop Drinking in 28 Days 4 w. Day: 17	4 w.	17
Energy	Static complex in 7 days 1 w. Day: 4	1 w.	4
Energy	Static complex in 14 days 2 w. Day: 12	2 w.	12
Energy	Static complex in 21 days 3 w. Day: 6, 9, 13, 19	3 w.	6, 9, 13, 19
Energy	Static complex in 28 days 4 w. Day: 17, 24	4 w.	17, 24
Stress	Release from anxiety in 7 days 1 w. Day: 5	1 w.	5
Stress	Release from anxiety in 21 days 3 w. Day: 3, 8	3 w.	3, 8
Stress	Release from anxiety in 28 days 4 w. Day: 4, 9, 20	4 w.	4, 9, 20
Back	Yoga for Scoliosis in 21 Days 3 w. Day: 7	3 w.	7
Back	Yoga for Scoliosis in 28 Days 4 w. Day: 1, 12, 15, 22	4 w.	1, 12, 15, 22
Sex	The prolongation of sexual pleasure for 3 months 12 w. Day: 19, 23, 31, 38, 48, 60, 83	12 w.	19, 23, 31, 38, 48, 60, 83
Split	Front split in 28 Days 4 w. Day: 6, 9, 13, 19	4 w.	6, 9, 13, 19
Weight Loss	Edema Reduction in 14 Days 2 w. Day: 4	2 w.	4
Weight Loss	Edema Reduction in 21 Days 3 w. Day: 17	3 w.	17
Weight Loss	Edema Reduction in 28 Days 4 w. Day: 16, 24	4 w.	16, 24
Harmony	Inner Harmony in 21 Days 3 w. Day: 7	3 w.	7
Harmony	Inner Harmony in 28 Days 4 w. Day: 1, 6, 23	4 w.	1, 6, 23
Advanced	Yoga for Advanced in 7 days 1 w. Day: 2	1 w.	2
Advanced	Yoga for Advanced in 14 days 2 w. Day: 3, 8	2 w.	3, 8
Advanced	Yoga for Advanced in 21 days 3 w. Day: 6, 10	3 w.	6, 10
Advanced	Yoga for Advanced in 28 days 4 w. Day: 8, 17	4 w.	8, 17
Advanced	Yoga for Advanced in 35 days 5 w. Day: 9, 18, 23, 24, 29, 31	5 w.	9, 18, 23, 24, 29, 31
After Pregnancy	Recovery After Childbirth in 7 Days 1 w. Day: 6	1 w.	6
After Pregnancy	Recovery After Childbirth in 14 Days 2 w. Day: 4	2 w.	4
After Pregnancy	Recovery After Childbirth in 21 Days 3 w. Day: 5, 17	3 w.	5, 17
After Pregnancy	Recovery After Childbirth in 28 Days 4 w. Day: 3, 6, 17, 23, 24	4 w.	3, 6, 17, 23, 24
Neck	Healthy Neck in 7 Days 1 w. Day: 5	1 w.	5
Weight Loss	Slim Body in 14 Days 2 w. Day: 5	2 w.	5
Weight Loss	Slim Body in 21 Days 3 w. Day: 5, 15	3 w.	5, 15
Weight Loss	Slim Body in 28 Days 4 w. Day: 23	4 w.	23
Digestion	Healthy Digestion in 14 Days 2 w. Day: 14	2 w.	14
Digestion	Healthy Digestion in 21 Days 3 w. Day: 8	3 w.	8
Digestion	Healthy Digestion in 28 Days 4 w. Day: 6, 25	4 w.	6, 25
Sex	The prolongation of sexual pleasure for 14 days 2 w. Day: 5, 8	2 w.	5, 8
Sex	The prolongation of sexual pleasure for 21 days 3 w. Day: 5	3 w.	5
Sex	The prolongation of sexual pleasure for 28 days 4 w. Day: 26	4 w.	26

Reward

Flexibility

Stamina

Focus

Strength

Mobility

Balance

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Seated Hero Stretch Pose Saralamarichyasana

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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Thank you!

Congratulations!

Seated Hero Stretch Pose Saralamarichyasana

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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Seated Hero Stretch Pose: video with the correct technique of performing the asana

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