1 min
17 score
4 kcal
Squat Pose
hourglass-icon 1 min
asana miniature
01:00
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

  • Activates the respiratory system
  • Strengthens the knees
  • Stimulates the cardiovascular system
  • Develops balance and coordination
  • Strengthens the back muscles
  • Strengthens the hip muscles

Contraindications

Pregnancy

Technique of execution

Stand with your feet shoulder feet apart. Bend your arms and lift your elbows to shoulder height. Join your palms. Squat down as low as you can. Align your pelvis, back and head. Breath evenly. Keep your back straight. Then bring your arms down to your sides. Straighten your legs. Bring your feet together.

Upload date:2024-04-18T20:26:51+03:00

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

1
Lean on the chair to decrease loading onto your lags and back.

Where can I meet

Lesson search
Challenges

Squat Pose occurs 72 times in 72 lessons

Theme Title Time
Strength
Power Body 90 min
90 min
Glutes
Tight Butt 10 min
10 min
Glutes
Tight Butt 15 min
15 min
Glutes
Tight Butt 20 min
20 min
Glutes
Tight Butt 25 min
25 min
Glutes
Tight Butt 30 min
30 min
Glutes
Tight Butt 45 min
45 min
Glutes
Tight Butt 60 min
60 min
Glutes
Tight Butt 90 min
90 min
Flexibility
The Splits 25 min
25 min
Flexibility
The Splits 30 min
30 min
Flexibility
The Splits 45 min
45 min
Flexibility
The Splits 60 min
60 min
Flexibility
The Splits 90 min
90 min
Energy 90 min
Energy
Cheer U Up 10 min
10 min
Energy
Cheer U Up 15 min
15 min
Energy
Cheer U Up 20 min
20 min
Energy
Cheer U Up 25 min
25 min
Energy
Cheer U Up 30 min
30 min
Energy
Cheer U Up 45 min
45 min
Energy
Cheer U Up 60 min
60 min
Energy
Cheer U Up 90 min
90 min
Back 30 min
Back 45 min
Back 60 min
Back 90 min
Sports 10 min
Sports 15 min
Sports 20 min
Sports 25 min
Sports 30 min
Sports 45 min
Sports 60 min
Sports 90 min
Sports 15 min
Sports 20 min
Sports 25 min
Sports 30 min
Sports 45 min
Sports 60 min
Sports 90 min
Aging 20 min
Aging 25 min
Aging 30 min
Aging 10 min
Blood Pressure 30 min
Blood Pressure 45 min
Blood Pressure 60 min
Blood Pressure 90 min
Energy 90 min
Flexibility
Stretching 90 min
90 min
Diabetes 45 min
Diabetes 60 min
Diabetes 90 min
Liver
Quit Drinking 90 min
90 min
Habits
Quit Smoking 25 min
25 min
Liver
Quit Drinking 10 min
10 min
Energy 45 min
Energy 90 min
Kidneys 30 min
Sex 10 min
Sex 30 min
Stress
Inner Harmony 90 min
90 min
Energy 10 min
Energy 15 min
Energy 20 min
Energy 25 min
Energy 30 min
Energy 45 min
Energy 60 min
Energy 90 min

Squat Pose occurs 73 times in 77 challenges

Theme Title Duration Day
Flexibility 4 w. 25
Weight Loss
Weight Loss in 28 Days 4 w.
Day: 2, 4, 5, 9, 10, 11, 16
4 w. 2, 4, 5, 9, 10, 11, 16
Back 4 w. 7
Depression
Overcoming Depression in 28 Days 4 w.
Day: 3, 7, 14, 15, 16, 19, 20, 21, 22, 28
4 w. 3, 7, 14, 15, 16, 19, 20, 21, 22, 28
Balance 4 w. 5
Back
Royal Posture in 28 Days 4 w.
Day: 2, 3, 4, 5, 15, 16, 17, 20, 21, 22, 27
4 w. 2, 3, 4, 5, 15, 16, 17, 20, 21, 22, 27
Abs
6-Pack in 28 Days 4 w.
Day: 9, 10
4 w. 9, 10
Flexibility
Bend Over and Reach the Floor in 28 Days 4 w.
Day: 9, 11, 14, 15, 16, 17, 22
4 w. 9, 11, 14, 15, 16, 17, 22
Weight Loss 2 w. 9
Weight Loss
Weight Loss in 21 Days 3 w.
Day: 15
3 w. 15
Self-Esteem
Self-Esteem Boost in 28 Days 4 w.
Day: 15, 17, 22, 25, 28
4 w. 15, 17, 22, 25, 28
Legs 4 w. 10
Glutes 4 w. 2, 24
Waist 2 w. 8, 9
Split
Front split in 14 Days 2 w.
Day: 6, 13
2 w. 6, 13
Flexibility 2 w. 10
Lower back 1 w. 4
Split
Front split in 7 Days 1 w.
Day: 1, 6
1 w. 1, 6
Legs 1 w. 5
Glutes
Tight Butt in 7 Days 1 w.
Day: 4, 6, 7
1 w. 4, 6, 7
Waist 1 w. 6
Energy 1 w. 4
Energy 2 w. 11
Glutes 2 w. 2
Flexibility 2 w. 9
Legs
Slender Legs in 14 Days 2 w.
Day: 2, 5, 7, 9, 13
2 w. 2, 5, 7, 9, 13
Self-Esteem
Self-Esteem Boost in 7 Days 2 w.
Day: 5, 10
2 w. 5, 10
Immunity 2 w. 4, 8
Immunity
Boost Your Immune in 21 Days 3 w.
Day: 11, 15
3 w. 11, 15
Flexibility 3 w. 17
Split
Front split in 21 Days 3 w.
Day: 1, 6, 13, 20
3 w. 1, 6, 13, 20
Energy
Energy Wake Up in 7 Days 3 w.
Day: 4, 18
3 w. 4, 18
Flexibility 3 w. 16
Waist
Slim Waist in 21 Days 3 w.
Day: 6, 15, 16
3 w. 6, 15, 16
Glutes
Tight Butt in 21 Days 3 w.
Day: 4, 6, 7, 9
3 w. 4, 6, 7, 9
Legs
Slender Legs in 21 Days 3 w.
Day: 5, 9, 12, 14, 16, 20
3 w. 5, 9, 12, 14, 16, 20
Self-Esteem
Self-Esteem Boost in 21 Days 3 w.
Day: 12, 17
3 w. 12, 17
Lower back 3 w. 4
Habits
Quit Smoking in 14 Days 2 w.
Day: 1, 14
2 w. 1, 14
Habits
Quit Smoking in 21 Days 3 w.
Day: 1, 13
3 w. 1, 13
Habits
Quit Smoking in 28 Days 4 w.
Day: 1, 6
4 w. 1, 6
Habits 1 w. 7
Habits 2 w. 13
Habits
Stop Drinking in 21 Days 3 w.
Day: 9, 10, 16, 21
3 w. 9, 10, 16, 21
Habits
Stop Drinking in 28 Days 4 w.
Day: 6, 22
4 w. 6, 22
Energy
Static complex in 7 days 1 w.
Day: 1, 4
1 w. 1, 4
Energy
Static complex in 14 days 2 w.
Day: 3, 4, 5, 12
2 w. 3, 4, 5, 12
Energy
Static complex in 21 days 3 w.
Day: 2, 12, 14, 16, 21
3 w. 2, 12, 14, 16, 21
Energy
Static complex in 28 days 4 w.
Day: 2, 6, 9, 16
4 w. 2, 6, 9, 16
Stress 1 w. 3
Stress 2 w. 1
Stress 3 w. 10, 20
Stress
Release from anxiety in 28 days 4 w.
Day: 13, 16, 22
4 w. 13, 16, 22
Back 1 w. 1
Back 2 w. 2
Back
Yoga for Scoliosis in 28 Days 4 w.
Day: 5, 14, 24
4 w. 5, 14, 24
Sex
The prolongation of sexual pleasure for 3 months 12 w.
Day: 25, 41, 45, 50, 51, 54, 57, 62, 64, 65, 68, 76, 79, 82, 83
12 w. 25, 41, 45, 50, 51, 54, 57, 62, 64, 65, 68, 76, 79, 82, 83
Split
Front split in 28 Days 4 w.
Day: 8, 11, 17, 25
4 w. 8, 11, 17, 25
Split
Side split in 28 days 4 w.
Day: 17
4 w. 17
Split
Side split in 35 days 5 w.
Day: 13
5 w. 13
Weight Loss
Edema Reduction in 14 Days 2 w.
Day: 3, 8, 13
2 w. 3, 8, 13
Weight Loss 3 w. 16
Weight Loss
Edema Reduction in 28 Days 4 w.
Day: 2, 15, 18
4 w. 2, 15, 18
Joints
Hip Opening in 21 Days 3 w.
Day: 19
3 w. 19
Joints
Hip Opening in 28 Days 4 w.
Day: 18
4 w. 18
Harmony
Inner Harmony in 7 Days 1 w.
Day: 1, 2, 4, 6
1 w. 1, 2, 4, 6
Harmony
Inner Harmony in 14 Days 2 w.
Day: 1, 2, 5
2 w. 1, 2, 5
Harmony
Inner Harmony in 21 Days 3 w.
Day: 5, 17
3 w. 5, 17
Harmony
Inner Harmony in 28 Days 4 w.
Day: 6, 9, 11, 15, 20
4 w. 6, 9, 11, 15, 20
Cardio
Healthy Heart in 7 Days 1 w.
Day: 1, 5, 7
1 w. 1, 5, 7
Cardio
Healthy Heart in 14 Days 2 w.
Day: 4, 8
2 w. 4, 8
Cardio
Healthy Heart in 21 Days 3 w.
Day: 9, 12, 17
3 w. 9, 12, 17
Cardio
Healthy Heart in 28 Days 4 w.
Day: 5, 16, 22
4 w. 5, 16, 22

Details of the exercise

Category
Standing Poses
Duration
1 minute
Energy consumption
4 kcal

Reward

Flexibility
1
Stamina
4
Focus
3
Strength
4
Mobility
2
Balance
3

Popularity 69 out of 444

Often used
in ready-made lessons
72 lessons
Often used
in ready-made courses
77 challenges

Where can I meet

Lesson search
Challenges

Squat Pose occurs 72 times in 72 lessons

Theme Title Time
Strength
Power Body 90 min
90 min
Glutes
Tight Butt 10 min
10 min
Glutes
Tight Butt 15 min
15 min
Glutes
Tight Butt 20 min
20 min
Glutes
Tight Butt 25 min
25 min
Glutes
Tight Butt 30 min
30 min
Glutes
Tight Butt 45 min
45 min
Glutes
Tight Butt 60 min
60 min
Glutes
Tight Butt 90 min
90 min
Flexibility
The Splits 25 min
25 min
Flexibility
The Splits 30 min
30 min
Flexibility
The Splits 45 min
45 min
Flexibility
The Splits 60 min
60 min
Flexibility
The Splits 90 min
90 min
Energy 90 min
Energy
Cheer U Up 10 min
10 min
Energy
Cheer U Up 15 min
15 min
Energy
Cheer U Up 20 min
20 min
Energy
Cheer U Up 25 min
25 min
Energy
Cheer U Up 30 min
30 min
Energy
Cheer U Up 45 min
45 min
Energy
Cheer U Up 60 min
60 min
Energy
Cheer U Up 90 min
90 min
Back 30 min
Back 45 min
Back 60 min
Back 90 min
Sports 10 min
Sports 15 min
Sports 20 min
Sports 25 min
Sports 30 min
Sports 45 min
Sports 60 min
Sports 90 min
Sports 15 min
Sports 20 min
Sports 25 min
Sports 30 min
Sports 45 min
Sports 60 min
Sports 90 min
Aging 20 min
Aging 25 min
Aging 30 min
Aging 10 min
Blood Pressure 30 min
Blood Pressure 45 min
Blood Pressure 60 min
Blood Pressure 90 min
Energy 90 min
Flexibility
Stretching 90 min
90 min
Diabetes 45 min
Diabetes 60 min
Diabetes 90 min
Liver
Quit Drinking 90 min
90 min
Habits
Quit Smoking 25 min
25 min
Liver
Quit Drinking 10 min
10 min
Energy 45 min
Energy 90 min
Kidneys 30 min
Sex 10 min
Sex 30 min
Stress
Inner Harmony 90 min
90 min
Energy 10 min
Energy 15 min
Energy 20 min
Energy 25 min
Energy 30 min
Energy 45 min
Energy 60 min
Energy 90 min

Squat Pose occurs 73 times in 77 challenges

Theme Title Duration Day
Flexibility 4 w. 25
Weight Loss
Weight Loss in 28 Days 4 w.
Day: 2, 4, 5, 9, 10, 11, 16
4 w. 2, 4, 5, 9, 10, 11, 16
Back 4 w. 7
Depression
Overcoming Depression in 28 Days 4 w.
Day: 3, 7, 14, 15, 16, 19, 20, 21, 22, 28
4 w. 3, 7, 14, 15, 16, 19, 20, 21, 22, 28
Balance 4 w. 5
Back
Royal Posture in 28 Days 4 w.
Day: 2, 3, 4, 5, 15, 16, 17, 20, 21, 22, 27
4 w. 2, 3, 4, 5, 15, 16, 17, 20, 21, 22, 27
Abs
6-Pack in 28 Days 4 w.
Day: 9, 10
4 w. 9, 10
Flexibility
Bend Over and Reach the Floor in 28 Days 4 w.
Day: 9, 11, 14, 15, 16, 17, 22
4 w. 9, 11, 14, 15, 16, 17, 22
Weight Loss 2 w. 9
Weight Loss
Weight Loss in 21 Days 3 w.
Day: 15
3 w. 15
Self-Esteem
Self-Esteem Boost in 28 Days 4 w.
Day: 15, 17, 22, 25, 28
4 w. 15, 17, 22, 25, 28
Legs 4 w. 10
Glutes 4 w. 2, 24
Waist 2 w. 8, 9
Split
Front split in 14 Days 2 w.
Day: 6, 13
2 w. 6, 13
Flexibility 2 w. 10
Lower back 1 w. 4
Split
Front split in 7 Days 1 w.
Day: 1, 6
1 w. 1, 6
Legs 1 w. 5
Glutes
Tight Butt in 7 Days 1 w.
Day: 4, 6, 7
1 w. 4, 6, 7
Waist 1 w. 6
Energy 1 w. 4
Energy 2 w. 11
Glutes 2 w. 2
Flexibility 2 w. 9
Legs
Slender Legs in 14 Days 2 w.
Day: 2, 5, 7, 9, 13
2 w. 2, 5, 7, 9, 13
Self-Esteem
Self-Esteem Boost in 7 Days 2 w.
Day: 5, 10
2 w. 5, 10
Immunity 2 w. 4, 8
Immunity
Boost Your Immune in 21 Days 3 w.
Day: 11, 15
3 w. 11, 15
Flexibility 3 w. 17
Split
Front split in 21 Days 3 w.
Day: 1, 6, 13, 20
3 w. 1, 6, 13, 20
Energy
Energy Wake Up in 7 Days 3 w.
Day: 4, 18
3 w. 4, 18
Flexibility 3 w. 16
Waist
Slim Waist in 21 Days 3 w.
Day: 6, 15, 16
3 w. 6, 15, 16
Glutes
Tight Butt in 21 Days 3 w.
Day: 4, 6, 7, 9
3 w. 4, 6, 7, 9
Legs
Slender Legs in 21 Days 3 w.
Day: 5, 9, 12, 14, 16, 20
3 w. 5, 9, 12, 14, 16, 20
Self-Esteem
Self-Esteem Boost in 21 Days 3 w.
Day: 12, 17
3 w. 12, 17
Lower back 3 w. 4
Habits
Quit Smoking in 14 Days 2 w.
Day: 1, 14
2 w. 1, 14
Habits
Quit Smoking in 21 Days 3 w.
Day: 1, 13
3 w. 1, 13
Habits
Quit Smoking in 28 Days 4 w.
Day: 1, 6
4 w. 1, 6
Habits 1 w. 7
Habits 2 w. 13
Habits
Stop Drinking in 21 Days 3 w.
Day: 9, 10, 16, 21
3 w. 9, 10, 16, 21
Habits
Stop Drinking in 28 Days 4 w.
Day: 6, 22
4 w. 6, 22
Energy
Static complex in 7 days 1 w.
Day: 1, 4
1 w. 1, 4
Energy
Static complex in 14 days 2 w.
Day: 3, 4, 5, 12
2 w. 3, 4, 5, 12
Energy
Static complex in 21 days 3 w.
Day: 2, 12, 14, 16, 21
3 w. 2, 12, 14, 16, 21
Energy
Static complex in 28 days 4 w.
Day: 2, 6, 9, 16
4 w. 2, 6, 9, 16
Stress 1 w. 3
Stress 2 w. 1
Stress 3 w. 10, 20
Stress
Release from anxiety in 28 days 4 w.
Day: 13, 16, 22
4 w. 13, 16, 22
Back 1 w. 1
Back 2 w. 2
Back
Yoga for Scoliosis in 28 Days 4 w.
Day: 5, 14, 24
4 w. 5, 14, 24
Sex
The prolongation of sexual pleasure for 3 months 12 w.
Day: 25, 41, 45, 50, 51, 54, 57, 62, 64, 65, 68, 76, 79, 82, 83
12 w. 25, 41, 45, 50, 51, 54, 57, 62, 64, 65, 68, 76, 79, 82, 83
Split
Front split in 28 Days 4 w.
Day: 8, 11, 17, 25
4 w. 8, 11, 17, 25
Split
Side split in 28 days 4 w.
Day: 17
4 w. 17
Split
Side split in 35 days 5 w.
Day: 13
5 w. 13
Weight Loss
Edema Reduction in 14 Days 2 w.
Day: 3, 8, 13
2 w. 3, 8, 13
Weight Loss 3 w. 16
Weight Loss
Edema Reduction in 28 Days 4 w.
Day: 2, 15, 18
4 w. 2, 15, 18
Joints
Hip Opening in 21 Days 3 w.
Day: 19
3 w. 19
Joints
Hip Opening in 28 Days 4 w.
Day: 18
4 w. 18
Harmony
Inner Harmony in 7 Days 1 w.
Day: 1, 2, 4, 6
1 w. 1, 2, 4, 6
Harmony
Inner Harmony in 14 Days 2 w.
Day: 1, 2, 5
2 w. 1, 2, 5
Harmony
Inner Harmony in 21 Days 3 w.
Day: 5, 17
3 w. 5, 17
Harmony
Inner Harmony in 28 Days 4 w.
Day: 6, 9, 11, 15, 20
4 w. 6, 9, 11, 15, 20
Cardio
Healthy Heart in 7 Days 1 w.
Day: 1, 5, 7
1 w. 1, 5, 7
Cardio
Healthy Heart in 14 Days 2 w.
Day: 4, 8
2 w. 4, 8
Cardio
Healthy Heart in 21 Days 3 w.
Day: 9, 12, 17
3 w. 9, 12, 17
Cardio
Healthy Heart in 28 Days 4 w.
Day: 5, 16, 22
4 w. 5, 16, 22
Урок 382 ( Squat Pose )

1 / 1 асан
asana
01:00
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