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Seated Hip Warm-Up Upavishta parshva januchalana-kriyya

1 min
21 score
2 kcal
Seated Poses
Dynamic
Seated Hip Warm-Up
hourglass-icon 1 min
asana miniature
00:59
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

  • Improves hip mobility
  • Strengthens the thigh muscles
  • Improves hip joint mobility
  • Strengthens the gluteus minimus

Contraindications

Hip injuries
Knee injuries

Technique of execution

Sit with your hands behind you, fingers pointing back. Alternately bend each knee, drawing the foot toward your pelvis and letting the knee move toward the floor. Move gently and breathe freely. Finish with your legs straight, feet together and hands beside your hips.

Upload date:2026-10-09T17:28:09+00:00

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

1
Use your hands to help the movement and go at a comfortable pace if your knees or hips feel sensitive.

Where can I meet

Lesson search
Challenges

Seated Hip Warm-Up occurs 38 times in ready-made lessons

Theme Title Time
Pregnancy
Prenatal Yoga 45 min
45 min
Glutes
Firm Glutes 60 min
60 min
Glutes
Firm Glutes 90 min
90 min
Pregnancy
Preparing for Pregnancy 15 min
15 min
Pregnancy
Preparing for Pregnancy 20 min
20 min
Pregnancy
Preparing for Pregnancy 25 min
25 min
Pregnancy
Preparing for Pregnancy 30 min
30 min
Pregnancy
Preparing for Pregnancy 45 min
45 min
Pregnancy
Preparing for Pregnancy 60 min
60 min
Pregnancy
Preparing for Pregnancy 90 min
90 min
Running
Yoga Before Running 20 min
20 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
Flexibility
Preparing for Lotus Pose 90 min
90 min
Flexibility
Stretching 15 min
15 min
Flexibility
Stretching 20 min
20 min
Flexibility
Stretching 25 min
25 min
Flexibility
Stretching 30 min
30 min
Flexibility
Stretching 45 min
45 min
Flexibility
Stretching 60 min
60 min
Energy
Lasting Pleasure 60 min
60 min
Flexibility
Hip Mobility 10 min
10 min
Flexibility
Hip Mobility 15 min
15 min
Energy
Muscle Tension Relief 60 min
60 min
Energy
Muscle Tension Relief 90 min
90 min
Stress relief
Yoga After Work 60 min
60 min
Stress relief
Yoga After Work 90 min
90 min
Back
Yoga Lying Down 30 min
30 min
Back
Yoga Lying Down 45 min
45 min
Flexibility
Gentle Yoga 15 min
15 min
Flexibility
Gentle Yoga 20 min
20 min
Flexibility
Gentle Yoga 25 min
25 min
Flexibility
Gentle Yoga 30 min
30 min
Flexibility
Gentle Yoga 45 min
45 min
Flexibility
Gentle Yoga 60 min
60 min

Seated Hip Warm-Up occurs 40 times in ready-made courses

Theme Title Duration Day
Beginners
Yoga for Beginners 1 w.
Day: 2
1 w. 2
Beginners
Yoga for Beginners 2 w.
Day: 4
2 w. 4
Weight loss
Lean Legs 4 w.
Day: 7
4 w. 7
Whole body
Firm Glutes 4 w.
Day: 9, 17, 22
4 w. 9, 17, 22
Stress relief
Relaxation 4 w.
Day: 2, 3, 5, 9, 10, 11
4 w. 2, 3, 5, 9, 10, 11
Whole body
Healthy Joints 2 w.
Day: 4, 5, 11
2 w. 4, 5, 11
Whole body
Flexible Body 2 w.
Day: 3, 4
2 w. 3, 4
Whole body
Healthy Joints 1 w.
Day: 1, 2
1 w. 1, 2
Weight loss
Awaken Your Strength 2 w.
Day: 1, 3, 4, 7
2 w. 1, 3, 4, 7
Whole body
Touch the Floor 2 w.
Day: 2, 3, 4
2 w. 2, 3, 4
Stress relief
Relaxation 2 w.
Day: 1, 2, 3
2 w. 1, 2, 3
Whole body
Flexible Body 3 w.
Day: 10, 11
3 w. 10, 11
Whole body
Healthy Joints 3 w.
Day: 1, 2, 11, 12, 18
3 w. 1, 2, 11, 12, 18
Weight loss
Awaken Your Strength 3 w.
Day: 8, 10, 11, 14
3 w. 8, 10, 11, 14
Whole body
Touch the Floor 3 w.
Day: 9, 10, 11
3 w. 9, 10, 11
Stress relief
Relaxation 3 w.
Day: 8, 9, 10
3 w. 8, 9, 10
Stress relief
Relief from Anxiety 2 w.
Day: 3
2 w. 3
Stress relief
Relief from Anxiety 3 w.
Day: 18
3 w. 18
Stress relief
Relief from Anxiety 4 w.
Day: 8
4 w. 8
Men's health
Prolong Sexual Pleasure 12 w.
Day: 47, 76
12 w. 47, 76
Whole body
Middle Splits 4 w.
Day: 1, 5, 7, 9, 12, 23, 25
4 w. 1, 5, 7, 9, 12, 23, 25
Whole body
Middle Splits 5 w.
Day: 7
5 w. 7
Whole body
Open Your Hips 1 w.
Day: 1, 2, 3
1 w. 1, 2, 3
Whole body
Open Your Hips 2 w.
Day: 4, 7, 12
2 w. 4, 7, 12
Whole body
Open Your Hips 3 w.
Day: 1, 11
3 w. 1, 11
Whole body
Open Your Hips 4 w.
Day: 7
4 w. 7
Whole body
Advanced Yoga 4 w.
Day: 7
4 w. 7
Whole body
Advanced Yoga 5 w.
Day: 2
5 w. 2
Women's health
Postpartum Recovery 3 w.
Day: 7
3 w. 7
Men's health
Prolong Sexual Pleasure 3 w.
Day: 7, 14
3 w. 7, 14
Stress relief
Yoga in the Big City 1 w.
Day: 2
1 w. 2
Stress relief
Yoga in the Big City 2 w.
Day: 9
2 w. 9
Stress relief
Yoga in the Big City 3 w.
Day: 2, 9, 17
3 w. 2, 9, 17
Stress relief
Yoga in the Big City 4 w.
Day: 2, 9, 17
4 w. 2, 9, 17
Whole body
Flexibility Whisperer 1 w.
Day: 4
1 w. 4
Whole body
Flexibility Whisperer 2 w.
Day: 4
2 w. 4
Whole body
Flexibility Whisperer 3 w.
Day: 4
3 w. 4
Whole body
Flexibility Whisperer 4 w.
Day: 4, 23, 26
4 w. 4, 23, 26
Weight loss
Intensive Weight Loss 3 w.
Day: 15
3 w. 15
Weight loss
Intensive Weight Loss 4 w.
Day: 15
4 w. 15

Details of the exercise

Category
Seated Poses
Mechanics
Dynamic
Complexity
For Beginners
Duration
1 minute
Energy consumption
2 kcal
Popularity
246 out of 442

Where can I meet

Lesson search
Challenges

Seated Hip Warm-Up occurs 38 times in ready-made lessons

Lesson Duration
Prenatal Yoga 45 min
Firm Glutes 60 min
Firm Glutes 90 min
Preparing for Pregnancy 15 min
Preparing for Pregnancy 20 min
Preparing for Pregnancy 25 min
Preparing for Pregnancy 30 min
Preparing for Pregnancy 45 min
Preparing for Pregnancy 60 min
Preparing for Pregnancy 90 min
Yoga Before Running 20 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
Preparing for Lotus Pose 90 min
Stretching 15 min
Stretching 20 min
Stretching 25 min
Stretching 30 min
Stretching 45 min
Stretching 60 min
Lasting Pleasure 60 min
Hip Mobility 10 min
Hip Mobility 15 min
Muscle Tension Relief 60 min
Muscle Tension Relief 90 min
Yoga After Work 60 min
Yoga After Work 90 min
Yoga Lying Down 30 min
Yoga Lying Down 45 min
Gentle Yoga 15 min
Gentle Yoga 20 min
Gentle Yoga 25 min
Gentle Yoga 30 min
Gentle Yoga 45 min
Gentle Yoga 60 min

Seated Hip Warm-Up occurs 40 times in ready-made courses

Theme Title Duration Day
Beginners
Yoga for Beginners 1 w.
Day: 2
1 w. 2
Beginners
Yoga for Beginners 2 w.
Day: 4
2 w. 4
Weight loss
Lean Legs 4 w.
Day: 7
4 w. 7
Whole body
Firm Glutes 4 w.
Day: 9, 17, 22
4 w. 9, 17, 22
Stress relief
Relaxation 4 w.
Day: 2, 3, 5, 9, 10, 11
4 w. 2, 3, 5, 9, 10, 11
Whole body
Healthy Joints 2 w.
Day: 4, 5, 11
2 w. 4, 5, 11
Whole body
Flexible Body 2 w.
Day: 3, 4
2 w. 3, 4
Whole body
Healthy Joints 1 w.
Day: 1, 2
1 w. 1, 2
Weight loss
Awaken Your Strength 2 w.
Day: 1, 3, 4, 7
2 w. 1, 3, 4, 7
Whole body
Touch the Floor 2 w.
Day: 2, 3, 4
2 w. 2, 3, 4
Stress relief
Relaxation 2 w.
Day: 1, 2, 3
2 w. 1, 2, 3
Whole body
Flexible Body 3 w.
Day: 10, 11
3 w. 10, 11
Whole body
Healthy Joints 3 w.
Day: 1, 2, 11, 12, 18
3 w. 1, 2, 11, 12, 18
Weight loss
Awaken Your Strength 3 w.
Day: 8, 10, 11, 14
3 w. 8, 10, 11, 14
Whole body
Touch the Floor 3 w.
Day: 9, 10, 11
3 w. 9, 10, 11
Stress relief
Relaxation 3 w.
Day: 8, 9, 10
3 w. 8, 9, 10
Stress relief
Relief from Anxiety 2 w.
Day: 3
2 w. 3
Stress relief
Relief from Anxiety 3 w.
Day: 18
3 w. 18
Stress relief
Relief from Anxiety 4 w.
Day: 8
4 w. 8
Men's health
Prolong Sexual Pleasure 12 w.
Day: 47, 76
12 w. 47, 76
Whole body
Middle Splits 4 w.
Day: 1, 5, 7, 9, 12, 23, 25
4 w. 1, 5, 7, 9, 12, 23, 25
Whole body
Middle Splits 5 w.
Day: 7
5 w. 7
Whole body
Open Your Hips 1 w.
Day: 1, 2, 3
1 w. 1, 2, 3
Whole body
Open Your Hips 2 w.
Day: 4, 7, 12
2 w. 4, 7, 12
Whole body
Open Your Hips 3 w.
Day: 1, 11
3 w. 1, 11
Whole body
Open Your Hips 4 w.
Day: 7
4 w. 7
Whole body
Advanced Yoga 4 w.
Day: 7
4 w. 7
Whole body
Advanced Yoga 5 w.
Day: 2
5 w. 2
Women's health
Postpartum Recovery 3 w.
Day: 7
3 w. 7
Men's health
Prolong Sexual Pleasure 3 w.
Day: 7, 14
3 w. 7, 14
Stress relief
Yoga in the Big City 1 w.
Day: 2
1 w. 2
Stress relief
Yoga in the Big City 2 w.
Day: 9
2 w. 9
Stress relief
Yoga in the Big City 3 w.
Day: 2, 9, 17
3 w. 2, 9, 17
Stress relief
Yoga in the Big City 4 w.
Day: 2, 9, 17
4 w. 2, 9, 17
Whole body
Flexibility Whisperer 1 w.
Day: 4
1 w. 4
Whole body
Flexibility Whisperer 2 w.
Day: 4
2 w. 4
Whole body
Flexibility Whisperer 3 w.
Day: 4
3 w. 4
Whole body
Flexibility Whisperer 4 w.
Day: 4, 23, 26
4 w. 4, 23, 26
Weight loss
Intensive Weight Loss 3 w.
Day: 15
3 w. 15
Weight loss
Intensive Weight Loss 4 w.
Day: 15
4 w. 15

Reward

Flexibility
5
Stamina
7
Focus
3
Strength
2
Mobility
1
Balance
3
Урок 494 ( Seated Hip Warm-Up )

1 / 1 асан
asana
00:59
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 Hip Warm-Up: Video & Guide | Unagrande

Information about asana
Technique of execution

Seated Hip Warm-Up: alternately bend each leg and move its knee outward while supporting yourself with your hands.

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