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Seated Hero Stretch Pose Saralamarichyasana

2 min
31 score
6 kcal
Seated Hero Stretch Pose
hourglass-icon 2 min
asana miniature
01:35
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 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.

Upload date:2024-04-18T20:26:56+03:00

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

1
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 57 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 57 challenges

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

Category
Seated Poses
Duration
2 minutes
Energy consumption
6 kcal

Reward

Flexibility
9
Stamina
3
Focus
5
Strength
4
Mobility
7
Balance
3

Popularity 148 out of 442

Often used
in ready-made lessons
57 lessons
Often used
in ready-made courses
57 challenges

Where can I meet

Lesson search
Challenges

Seated Hero Stretch Pose occurs 57 times in 57 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 57 challenges

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
Урок 573 ( Seated Hero Stretch Pose )

1 / 1 асан
asana
01:35
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
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в мобильном приложении

В приложении Unagrande YogaClub доступны готовые уроки йоги, медитации и интенсивные курсы для решения самых разных задач.
app-store button google-play button
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Seated Hero Stretch Pose: video with the correct technique of performing the asana

Information about asana
Technique of execution

Seated Hero 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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