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Sphere Rotation Golabhrama-kriyya

1 min
28 points
3 kcal
Warm-Ups
Dynamic
Sphere Rotation
hourglass-icon 1 min
asana miniature
01:15
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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Benefits

  • Improves back flexibility
  • Improves shoulder joint mobility
  • Strengthens the chest muscles

Contraindications

Pregnancy
Lower back injuries

Technique

Step your feet wide with your toes turned out and lower into a squat. Circle your arms and torso anticlockwise as if holding a large ball. Breathe freely, then circle in the other direction. Straighten your back, lower your arms and bring your feet together.

Upload date:2026-10-16T17:45:35+00:00

If It’s Difficult

1
Avoid arching your back too deeply.

Where It Appears

Yoga
Challenges

Sphere Rotation appears 47 time in yoga classes

Topic Title Time
Cystitis
Yoga for Cystitis 45 min
45 min
Cystitis
Yoga for Cystitis 60 min
60 min
Cystitis
Yoga for Cystitis 90 min
90 min
Relaxation
Stress Relief 30 min
30 min
Relaxation
Stress Relief 45 min
45 min
Relaxation
Stress Relief 60 min
60 min
Relaxation
Stress Relief 90 min
90 min
Flexibility
Flexible Body 30 min
30 min
Flexibility
Flexible Body 45 min
45 min
Flexibility
Flexible Body 60 min
60 min
Flexibility
Flexible Body 90 min
90 min
Running
Before Your Run 60 min
60 min
Running
Before Your Run 90 min
90 min
Sports
Yoga for Tennis Players 15 min
15 min
Sports
Yoga for Tennis Players 20 min
20 min
Sports
Yoga for Tennis Players 25 min
25 min
Sports
Yoga for Tennis Players 30 min
30 min
Sports
Yoga for Tennis Players 45 min
45 min
Sports
Yoga for Tennis Players 60 min
60 min
Sports
Yoga for Tennis Players 10 min
10 min
Sports
Yoga for Tennis Players 90 min
90 min
Sports
Yoga for Skiers 90 min
90 min
Chest
Yoga for the Chest and Posture 15 min
15 min
Chest
Yoga for the Chest and Posture 20 min
20 min
Chest
Yoga for the Chest and Posture 25 min
25 min
Chest
Yoga for the Chest and Posture 30 min
30 min
Chest
Yoga for the Chest and Posture 45 min
45 min
Chest
Yoga for the Chest and Posture 60 min
60 min
Chest
Yoga for the Chest and Posture 90 min
90 min
Lungs
Yoga for Lung Health 25 min
25 min
Lungs
Yoga for Lung Health 30 min
30 min
Lungs
Yoga for Lung Health 45 min
45 min
Lungs
Yoga for Lung Health 60 min
60 min
Lungs
Yoga for Lung Health 90 min
90 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
Flexibility
Stretching 90 min
90 min
Energy
Tibetan Exercises 45 min
45 min
Energy
Tibetan Exercises 60 min
60 min
Energy
Tibetan Exercises 90 min
90 min
Energy
Longer-Lasting Pleasure 30 min
30 min
Energy
Longer-Lasting Pleasure 45 min
45 min
Back
Shoulders and Shoulder Blades 60 min
60 min
Back
Shoulders and Shoulder Blades 90 min
90 min

Sphere Rotation appears 55 time in challenges

Topic Title Duration Day
Health
Strengthen Your Immunity 4 wk
Day: 24
4 wk 24
Whole body
Flexible Body 4 wk
Day: 9, 10, 11
4 wk 9, 10, 11
Back
Regal Posture 4 wk
Day: 5, 11, 23
4 wk 5, 11, 23
Energy
Energizing Morning 4 wk
Day: 17, 24, 28
4 wk 17, 24, 28
Weight loss
Slim Waist 4 wk
Day: 2, 3, 4, 5, 8, 11, 16, 17, 23, 28
4 wk 2, 3, 4, 5, 8, 11, 16, 17, 23, 28
Whole body
Strong Arms 2 wk
Day: 9
2 wk 9
Sleep
Healthy Sleep 2 wk
Day: 4
2 wk 4
Weight loss
Slim Waist 2 wk
Day: 5, 12
2 wk 5, 12
Weight loss
Awaken Your Strength 2 wk
Day: 2, 3
2 wk 2, 3
Whole body
Firm Glutes 2 wk
Day: 10
2 wk 10
Whole body
Build Your Balance 2 wk
Day: 10, 12, 13
2 wk 10, 12, 13
Confidence
Boost Your Self-Esteem 2 wk
Day: 8, 9, 10, 12, 14
2 wk 8, 9, 10, 12, 14
Stress relief
Relaxation 2 wk
Day: 7, 9
2 wk 7, 9
Health
Strengthen Your Immunity 2 wk
Day: 5, 6, 7, 8, 10, 11, 12, 14
2 wk 5, 6, 7, 8, 10, 11, 12, 14
Health
Strengthen Your Immunity 3 wk
Day: 12, 13, 14, 15, 17, 18, 19, 21
3 wk 12, 13, 14, 15, 17, 18, 19, 21
Weight loss
Awaken Your Strength 3 wk
Day: 9, 10
3 wk 9, 10
Sleep
Healthy Sleep 3 wk
Day: 11
3 wk 11
Whole body
Build Your Balance 3 wk
Day: 17, 19, 20
3 wk 17, 19, 20
Weight loss
Slim Waist 3 wk
Day: 12, 19
3 wk 12, 19
Whole body
Firm Glutes 3 wk
Day: 17
3 wk 17
Confidence
Boost Your Self-Esteem 3 wk
Day: 15, 16, 17, 19, 21
3 wk 15, 16, 17, 19, 21
Whole body
Strong Arms 3 wk
Day: 16
3 wk 16
Stress relief
Relaxation 3 wk
Day: 14, 16
3 wk 14, 16
Health
Quit Drinking 4 wk
Day: 4, 5, 11, 13, 18
4 wk 4, 5, 11, 13, 18
Men's health
Prolong Sexual Pleasure 12 wk
Day: 4, 52
12 wk 4, 52
Whole body
Front Splits 4 wk
Day: 11
4 wk 11
Whole body
Middle Splits 4 wk
Day: 6
4 wk 6
Health
Reduce Puffiness 2 wk
Day: 12
2 wk 12
Health
Reduce Puffiness 3 wk
Day: 5
3 wk 5
Whole body
Open Your Hips 4 wk
Day: 20
4 wk 20
Health
Healthy Heart 1 wk
Day: 6
1 wk 6
Health
Healthy Heart 2 wk
Day: 5
2 wk 5
Health
Healthy Heart 3 wk
Day: 4, 6
3 wk 4, 6
Health
Healthy Heart 4 wk
Day: 2, 3, 9, 12
4 wk 2, 3, 9, 12
Whole body
Advanced Yoga 3 wk
Day: 21
3 wk 21
Whole body
Advanced Yoga 4 wk
Day: 2, 6
4 wk 2, 6
Women's health
Postpartum Recovery 2 wk
Day: 7
2 wk 7
Back
Healthy Neck 3 wk
Day: 7
3 wk 7
Whole body
Beautiful Bust 2 wk
Day: 9, 10, 12
2 wk 9, 10, 12
Whole body
Beautiful Bust 3 wk
Day: 3
3 wk 3
Whole body
Beautiful Bust 4 wk
Day: 12
4 wk 12
Health
Healthy Digestion 3 wk
Day: 18
3 wk 18
Health
Healthy Digestion 4 wk
Day: 12
4 wk 12
Stress relief
Yoga in the Big City 2 wk
Day: 3, 7
2 wk 3, 7
Stress relief
Yoga in the Big City 3 wk
Day: 21
3 wk 21
Stress relief
Yoga in the Big City 4 wk
Day: 21, 24, 26
4 wk 21, 24, 26
Back
Atlas Stands Tall 3 wk
Day: 19
3 wk 19
Back
Atlas Stands Tall 4 wk
Day: 19
4 wk 19
Stress relief
The Calm Formula 4 wk
Day: 28
4 wk 28
Whole body
Flexibility Whisperer 3 wk
Day: 20
3 wk 20
Whole body
Flexibility Whisperer 4 wk
Day: 20
4 wk 20
Weight loss
Intensive Weight Loss 1 wk
Day: 7
1 wk 7
Weight loss
Intensive Weight Loss 2 wk
Day: 7, 9
2 wk 7, 9
Weight loss
Intensive Weight Loss 3 wk
Day: 7, 9
3 wk 7, 9
Weight loss
Intensive Weight Loss 4 wk
Day: 7, 9, 26
4 wk 7, 9, 26

Exercise Details

Category
Warm-Ups
Movement type
Dynamic
Difficulty
For beginners
Duration
1 minute
Energy expenditure
3 kcal
Popularity
208 of 442

Where It Appears

Yoga
Challenges

Sphere Rotation appears 47 time in yoga classes

Class Duration
Yoga for Cystitis 45 min
Yoga for Cystitis 60 min
Yoga for Cystitis 90 min
Stress Relief 30 min
Stress Relief 45 min
Stress Relief 60 min
Stress Relief 90 min
Flexible Body 30 min
Flexible Body 45 min
Flexible Body 60 min
Flexible Body 90 min
Before Your Run 60 min
Before Your Run 90 min
Yoga for Tennis Players 15 min
Yoga for Tennis Players 20 min
Yoga for Tennis Players 25 min
Yoga for Tennis Players 30 min
Yoga for Tennis Players 45 min
Yoga for Tennis Players 60 min
Yoga for Tennis Players 10 min
Yoga for Tennis Players 90 min
Yoga for Skiers 90 min
Yoga for the Chest and Posture 15 min
Yoga for the Chest and Posture 20 min
Yoga for the Chest and Posture 25 min
Yoga for the Chest and Posture 30 min
Yoga for the Chest and Posture 45 min
Yoga for the Chest and Posture 60 min
Yoga for the Chest and Posture 90 min
Yoga for Lung Health 25 min
Yoga for Lung Health 30 min
Yoga for Lung Health 45 min
Yoga for Lung Health 60 min
Yoga for Lung Health 90 min
Stretching 20 min
Stretching 25 min
Stretching 30 min
Stretching 45 min
Stretching 60 min
Stretching 90 min
Tibetan Exercises 45 min
Tibetan Exercises 60 min
Tibetan Exercises 90 min
Longer-Lasting Pleasure 30 min
Longer-Lasting Pleasure 45 min
Shoulders and Shoulder Blades 60 min
Shoulders and Shoulder Blades 90 min

Sphere Rotation appears 55 time in challenges

Topic Title Duration Day
Health
Strengthen Your Immunity 4 wk
Day: 24
4 wk 24
Whole body
Flexible Body 4 wk
Day: 9, 10, 11
4 wk 9, 10, 11
Back
Regal Posture 4 wk
Day: 5, 11, 23
4 wk 5, 11, 23
Energy
Energizing Morning 4 wk
Day: 17, 24, 28
4 wk 17, 24, 28
Weight loss
Slim Waist 4 wk
Day: 2, 3, 4, 5, 8, 11, 16, 17, 23, 28
4 wk 2, 3, 4, 5, 8, 11, 16, 17, 23, 28
Whole body
Strong Arms 2 wk
Day: 9
2 wk 9
Sleep
Healthy Sleep 2 wk
Day: 4
2 wk 4
Weight loss
Slim Waist 2 wk
Day: 5, 12
2 wk 5, 12
Weight loss
Awaken Your Strength 2 wk
Day: 2, 3
2 wk 2, 3
Whole body
Firm Glutes 2 wk
Day: 10
2 wk 10
Whole body
Build Your Balance 2 wk
Day: 10, 12, 13
2 wk 10, 12, 13
Confidence
Boost Your Self-Esteem 2 wk
Day: 8, 9, 10, 12, 14
2 wk 8, 9, 10, 12, 14
Stress relief
Relaxation 2 wk
Day: 7, 9
2 wk 7, 9
Health
Strengthen Your Immunity 2 wk
Day: 5, 6, 7, 8, 10, 11, 12, 14
2 wk 5, 6, 7, 8, 10, 11, 12, 14
Health
Strengthen Your Immunity 3 wk
Day: 12, 13, 14, 15, 17, 18, 19, 21
3 wk 12, 13, 14, 15, 17, 18, 19, 21
Weight loss
Awaken Your Strength 3 wk
Day: 9, 10
3 wk 9, 10
Sleep
Healthy Sleep 3 wk
Day: 11
3 wk 11
Whole body
Build Your Balance 3 wk
Day: 17, 19, 20
3 wk 17, 19, 20
Weight loss
Slim Waist 3 wk
Day: 12, 19
3 wk 12, 19
Whole body
Firm Glutes 3 wk
Day: 17
3 wk 17
Confidence
Boost Your Self-Esteem 3 wk
Day: 15, 16, 17, 19, 21
3 wk 15, 16, 17, 19, 21
Whole body
Strong Arms 3 wk
Day: 16
3 wk 16
Stress relief
Relaxation 3 wk
Day: 14, 16
3 wk 14, 16
Health
Quit Drinking 4 wk
Day: 4, 5, 11, 13, 18
4 wk 4, 5, 11, 13, 18
Men's health
Prolong Sexual Pleasure 12 wk
Day: 4, 52
12 wk 4, 52
Whole body
Front Splits 4 wk
Day: 11
4 wk 11
Whole body
Middle Splits 4 wk
Day: 6
4 wk 6
Health
Reduce Puffiness 2 wk
Day: 12
2 wk 12
Health
Reduce Puffiness 3 wk
Day: 5
3 wk 5
Whole body
Open Your Hips 4 wk
Day: 20
4 wk 20
Health
Healthy Heart 1 wk
Day: 6
1 wk 6
Health
Healthy Heart 2 wk
Day: 5
2 wk 5
Health
Healthy Heart 3 wk
Day: 4, 6
3 wk 4, 6
Health
Healthy Heart 4 wk
Day: 2, 3, 9, 12
4 wk 2, 3, 9, 12
Whole body
Advanced Yoga 3 wk
Day: 21
3 wk 21
Whole body
Advanced Yoga 4 wk
Day: 2, 6
4 wk 2, 6
Women's health
Postpartum Recovery 2 wk
Day: 7
2 wk 7
Back
Healthy Neck 3 wk
Day: 7
3 wk 7
Whole body
Beautiful Bust 2 wk
Day: 9, 10, 12
2 wk 9, 10, 12
Whole body
Beautiful Bust 3 wk
Day: 3
3 wk 3
Whole body
Beautiful Bust 4 wk
Day: 12
4 wk 12
Health
Healthy Digestion 3 wk
Day: 18
3 wk 18
Health
Healthy Digestion 4 wk
Day: 12
4 wk 12
Stress relief
Yoga in the Big City 2 wk
Day: 3, 7
2 wk 3, 7
Stress relief
Yoga in the Big City 3 wk
Day: 21
3 wk 21
Stress relief
Yoga in the Big City 4 wk
Day: 21, 24, 26
4 wk 21, 24, 26
Back
Atlas Stands Tall 3 wk
Day: 19
3 wk 19
Back
Atlas Stands Tall 4 wk
Day: 19
4 wk 19
Stress relief
The Calm Formula 4 wk
Day: 28
4 wk 28
Whole body
Flexibility Whisperer 3 wk
Day: 20
3 wk 20
Whole body
Flexibility Whisperer 4 wk
Day: 20
4 wk 20
Weight loss
Intensive Weight Loss 1 wk
Day: 7
1 wk 7
Weight loss
Intensive Weight Loss 2 wk
Day: 7, 9
2 wk 7, 9
Weight loss
Intensive Weight Loss 3 wk
Day: 7, 9
3 wk 7, 9
Weight loss
Intensive Weight Loss 4 wk
Day: 7, 9, 26
4 wk 7, 9, 26

Reward

Flexibility
5
Endurance
3
Focus
3
Strength
7
Mobility
8
Balance
2
Урок 167 ( Sphere Rotation )

1 / 1 асан
asana
01:15
Detailed Voice Instructions
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

We hope you enjoyed it!

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Sphere Rotation: Video & Guide | Unagrande

Exercise Details
Technique

Sphere Rotation: Step your feet wide with your toes turned out and lower into a squat. Circle your arms and torso anticlockwise as if holding a large ball.

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