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Standing Back Strengthening Pose Ayatasamalambasana

1 min
24 score
3 kcal
Standing Poses
Static
Standing Back Strengthening Pose
hourglass-icon 1 min
asana miniature
00:51
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

  • Strengthens the muscles around the knees
  • Strengthens the back muscles
  • Strengthens the lower back muscles
  • Strengthens the leg muscles
  • Improves control of leg movements

Contraindications

No flags recorded

Technique of execution

Bend your knees into a small squat and lean forward until your shoulders are above your toes. Keep your back straight from your lower back through your shoulder blades, with your arms reaching alongside your body. Breathe freely, then rise slowly.

Upload date:2026-10-09T17:29:56+00:00

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

1
Rest your hands on your thighs or reach toward a stable support if keeping them alongside your body is difficult.

Where can I meet

Lesson search
Challenges

Standing Back Strengthening Pose occurs 15 times in ready-made lessons

Theme Title Time
Waist
Slim Waist 45 min
45 min
Waist
Slim Waist 60 min
60 min
Waist
Slim Waist 90 min
90 min
Kidneys
Yoga for the Kidneys 20 min
20 min
Kidneys
Yoga for the Kidneys 25 min
25 min
Kidneys
Yoga for the Kidneys 30 min
30 min
Kidneys
Yoga for the Kidneys 45 min
45 min
Kidneys
Yoga for the Kidneys 90 min
90 min
Weight loss
Yoga for Weight Loss 90 min
90 min
Back
Good Posture 60 min
60 min
Flexibility
Swelling Relief 60 min
60 min
Energy
Lasting Pleasure 30 min
30 min
Energy
Lasting Pleasure 90 min
90 min
Energy
Hormonal Yoga 25 min
25 min
Relaxation
Yin Yoga 90 min
90 min

Standing Back Strengthening Pose occurs 64 times in ready-made courses

Theme Title Duration Day
Back
Healthy Back 4 w.
Day: 1, 3, 4, 5, 9, 13
4 w. 1, 3, 4, 5, 9, 13
Stress relief
Stress Relief 4 w.
Day: 14, 15, 17
4 w. 14, 15, 17
Beginners
First Steps in Meditation 2 w.
Day: 8
2 w. 8
Weight loss
Slim Waist 4 w.
Day: 1, 9, 11, 14
4 w. 1, 9, 11, 14
Back
Regal Posture 2 w.
Day: 3
2 w. 3
Back
Healthy Back 2 w.
Day: 7, 10, 12
2 w. 7, 10, 12
Back
Relief from Lower Back Pain 1 w.
Day: 7
1 w. 7
Whole body
Front Splits 1 w.
Day: 5
1 w. 5
Weight loss
Awaken Your Strength 1 w.
Day: 6
1 w. 6
Weight loss
Lean Legs 2 w.
Day: 7
2 w. 7
Confidence
Boost Your Self-Esteem 2 w.
Day: 10
2 w. 10
Health
Strengthen Your Immunity 2 w.
Day: 5
2 w. 5
Health
Strengthen Your Immunity 3 w.
Day: 12
3 w. 12
Whole body
Front Splits 3 w.
Day: 5
3 w. 5
Weight loss
Awaken Your Strength 3 w.
Day: 6
3 w. 6
Back
Regal Posture 3 w.
Day: 10
3 w. 10
Beginners
First Steps in Meditation 3 w.
Day: 15
3 w. 15
Weight loss
Lean Legs 3 w.
Day: 14
3 w. 14
Confidence
Boost Your Self-Esteem 3 w.
Day: 17
3 w. 17
Back
Relief from Lower Back Pain 3 w.
Day: 7
3 w. 7
Back
Healthy Back 3 w.
Day: 15, 17, 19
3 w. 15, 17, 19
Health
Quit Smoking 1 w.
Day: 2, 5
1 w. 2, 5
Health
Quit Smoking 2 w.
Day: 1
2 w. 1
Health
Quit Smoking 3 w.
Day: 11
3 w. 11
Health
Quit Drinking 3 w.
Day: 7, 11
3 w. 7, 11
Health
Quit Drinking 4 w.
Day: 11
4 w. 11
Whole body
Static Practice 1 w.
Day: 5
1 w. 5
Whole body
Static Practice 2 w.
Day: 4, 6
2 w. 4, 6
Whole body
Static Practice 3 w.
Day: 4, 10
3 w. 4, 10
Whole body
Static Practice 4 w.
Day: 2
4 w. 2
Stress relief
Relief from Anxiety 3 w.
Day: 7
3 w. 7
Stress relief
Relief from Anxiety 4 w.
Day: 4
4 w. 4
Men's health
Prolong Sexual Pleasure 12 w.
Day: 12, 39, 45, 60, 61, 62, 74
12 w. 12, 39, 45, 60, 61, 62, 74
Health
Reduce Puffiness 2 w.
Day: 8
2 w. 8
Health
Reduce Puffiness 4 w.
Day: 9, 13, 17
4 w. 9, 13, 17
Stress relief
Inner Harmony 1 w.
Day: 2
1 w. 2
Stress relief
Inner Harmony 2 w.
Day: 12
2 w. 12
Stress relief
Inner Harmony 3 w.
Day: 5, 12, 14, 17
3 w. 5, 12, 14, 17
Stress relief
Inner Harmony 4 w.
Day: 17
4 w. 17
Health
Healthy Heart 3 w.
Day: 11, 18
3 w. 11, 18
Whole body
Advanced Yoga 1 w.
Day: 3
1 w. 3
Whole body
Advanced Yoga 2 w.
Day: 9
2 w. 9
Whole body
Advanced Yoga 3 w.
Day: 4, 15
3 w. 4, 15
Women's health
Postpartum Recovery 2 w.
Day: 12
2 w. 12
Women's health
Postpartum Recovery 3 w.
Day: 2
3 w. 2
Women's health
Postpartum Recovery 4 w.
Day: 20
4 w. 20
Back
Healthy Neck 1 w.
Day: 5, 7
1 w. 5, 7
Back
Healthy Neck 2 w.
Day: 3, 5, 11, 12
2 w. 3, 5, 11, 12
Back
Healthy Neck 3 w.
Day: 5
3 w. 5
Back
Healthy Neck 4 w.
Day: 9, 20, 26
4 w. 9, 20, 26
Health
Headache Relief 2 w.
Day: 1, 2, 13
2 w. 1, 2, 13
Health
Headache Relief 3 w.
Day: 8, 13, 16
3 w. 8, 13, 16
Health
Headache Relief 4 w.
Day: 1, 18, 22
4 w. 1, 18, 22
Weight loss
Lean Body 2 w.
Day: 1, 7
2 w. 1, 7
Weight loss
Lean Body 4 w.
Day: 8
4 w. 8
Health
Healthy Digestion 4 w.
Day: 12
4 w. 12
Men's health
Prolong Sexual Pleasure 3 w.
Day: 20
3 w. 20
Stress relief
Yoga in the Big City 2 w.
Day: 5
2 w. 5
Back
Atlas Stands Tall 3 w.
Day: 17, 19
3 w. 17, 19
Back
Atlas Stands Tall 4 w.
Day: 17, 19, 23
4 w. 17, 19, 23
Stress relief
The Calm Formula 3 w.
Day: 17
3 w. 17
Stress relief
The Calm Formula 4 w.
Day: 17
4 w. 17
Whole body
Flexibility Whisperer 3 w.
Day: 21
3 w. 21
Whole body
Flexibility Whisperer 4 w.
Day: 21
4 w. 21

Details of the exercise

Category
Standing Poses
Mechanics
Static
Complexity
For Beginners
Duration
1 minute
Energy consumption
3 kcal
Popularity
248 out of 442

Where can I meet

Lesson search
Challenges

Standing Back Strengthening Pose occurs 15 times in ready-made lessons

Lesson Duration
Slim Waist 45 min
Slim Waist 60 min
Slim Waist 90 min
Yoga for the Kidneys 20 min
Yoga for the Kidneys 25 min
Yoga for the Kidneys 30 min
Yoga for the Kidneys 45 min
Yoga for the Kidneys 90 min
Yoga for Weight Loss 90 min
Good Posture 60 min
Swelling Relief 60 min
Lasting Pleasure 30 min
Lasting Pleasure 90 min
Hormonal Yoga 25 min
Yin Yoga 90 min

Standing Back Strengthening Pose occurs 64 times in ready-made courses

Theme Title Duration Day
Back
Healthy Back 4 w.
Day: 1, 3, 4, 5, 9, 13
4 w. 1, 3, 4, 5, 9, 13
Stress relief
Stress Relief 4 w.
Day: 14, 15, 17
4 w. 14, 15, 17
Beginners
First Steps in Meditation 2 w.
Day: 8
2 w. 8
Weight loss
Slim Waist 4 w.
Day: 1, 9, 11, 14
4 w. 1, 9, 11, 14
Back
Regal Posture 2 w.
Day: 3
2 w. 3
Back
Healthy Back 2 w.
Day: 7, 10, 12
2 w. 7, 10, 12
Back
Relief from Lower Back Pain 1 w.
Day: 7
1 w. 7
Whole body
Front Splits 1 w.
Day: 5
1 w. 5
Weight loss
Awaken Your Strength 1 w.
Day: 6
1 w. 6
Weight loss
Lean Legs 2 w.
Day: 7
2 w. 7
Confidence
Boost Your Self-Esteem 2 w.
Day: 10
2 w. 10
Health
Strengthen Your Immunity 2 w.
Day: 5
2 w. 5
Health
Strengthen Your Immunity 3 w.
Day: 12
3 w. 12
Whole body
Front Splits 3 w.
Day: 5
3 w. 5
Weight loss
Awaken Your Strength 3 w.
Day: 6
3 w. 6
Back
Regal Posture 3 w.
Day: 10
3 w. 10
Beginners
First Steps in Meditation 3 w.
Day: 15
3 w. 15
Weight loss
Lean Legs 3 w.
Day: 14
3 w. 14
Confidence
Boost Your Self-Esteem 3 w.
Day: 17
3 w. 17
Back
Relief from Lower Back Pain 3 w.
Day: 7
3 w. 7
Back
Healthy Back 3 w.
Day: 15, 17, 19
3 w. 15, 17, 19
Health
Quit Smoking 1 w.
Day: 2, 5
1 w. 2, 5
Health
Quit Smoking 2 w.
Day: 1
2 w. 1
Health
Quit Smoking 3 w.
Day: 11
3 w. 11
Health
Quit Drinking 3 w.
Day: 7, 11
3 w. 7, 11
Health
Quit Drinking 4 w.
Day: 11
4 w. 11
Whole body
Static Practice 1 w.
Day: 5
1 w. 5
Whole body
Static Practice 2 w.
Day: 4, 6
2 w. 4, 6
Whole body
Static Practice 3 w.
Day: 4, 10
3 w. 4, 10
Whole body
Static Practice 4 w.
Day: 2
4 w. 2
Stress relief
Relief from Anxiety 3 w.
Day: 7
3 w. 7
Stress relief
Relief from Anxiety 4 w.
Day: 4
4 w. 4
Men's health
Prolong Sexual Pleasure 12 w.
Day: 12, 39, 45, 60, 61, 62, 74
12 w. 12, 39, 45, 60, 61, 62, 74
Health
Reduce Puffiness 2 w.
Day: 8
2 w. 8
Health
Reduce Puffiness 4 w.
Day: 9, 13, 17
4 w. 9, 13, 17
Stress relief
Inner Harmony 1 w.
Day: 2
1 w. 2
Stress relief
Inner Harmony 2 w.
Day: 12
2 w. 12
Stress relief
Inner Harmony 3 w.
Day: 5, 12, 14, 17
3 w. 5, 12, 14, 17
Stress relief
Inner Harmony 4 w.
Day: 17
4 w. 17
Health
Healthy Heart 3 w.
Day: 11, 18
3 w. 11, 18
Whole body
Advanced Yoga 1 w.
Day: 3
1 w. 3
Whole body
Advanced Yoga 2 w.
Day: 9
2 w. 9
Whole body
Advanced Yoga 3 w.
Day: 4, 15
3 w. 4, 15
Women's health
Postpartum Recovery 2 w.
Day: 12
2 w. 12
Women's health
Postpartum Recovery 3 w.
Day: 2
3 w. 2
Women's health
Postpartum Recovery 4 w.
Day: 20
4 w. 20
Back
Healthy Neck 1 w.
Day: 5, 7
1 w. 5, 7
Back
Healthy Neck 2 w.
Day: 3, 5, 11, 12
2 w. 3, 5, 11, 12
Back
Healthy Neck 3 w.
Day: 5
3 w. 5
Back
Healthy Neck 4 w.
Day: 9, 20, 26
4 w. 9, 20, 26
Health
Headache Relief 2 w.
Day: 1, 2, 13
2 w. 1, 2, 13
Health
Headache Relief 3 w.
Day: 8, 13, 16
3 w. 8, 13, 16
Health
Headache Relief 4 w.
Day: 1, 18, 22
4 w. 1, 18, 22
Weight loss
Lean Body 2 w.
Day: 1, 7
2 w. 1, 7
Weight loss
Lean Body 4 w.
Day: 8
4 w. 8
Health
Healthy Digestion 4 w.
Day: 12
4 w. 12
Men's health
Prolong Sexual Pleasure 3 w.
Day: 20
3 w. 20
Stress relief
Yoga in the Big City 2 w.
Day: 5
2 w. 5
Back
Atlas Stands Tall 3 w.
Day: 17, 19
3 w. 17, 19
Back
Atlas Stands Tall 4 w.
Day: 17, 19, 23
4 w. 17, 19, 23
Stress relief
The Calm Formula 3 w.
Day: 17
3 w. 17
Stress relief
The Calm Formula 4 w.
Day: 17
4 w. 17
Whole body
Flexibility Whisperer 3 w.
Day: 21
3 w. 21
Whole body
Flexibility Whisperer 4 w.
Day: 21
4 w. 21

Reward

Flexibility
1
Stamina
7
Focus
3
Strength
8
Mobility
3
Balance
2
Урок 161 ( Standing Back Strengthening Pose )

1 / 1 асан
asana
00:51
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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Standing Back Strengthening Pose: Video & Guide | Unagrande

Information about asana
Technique of execution

Standing Back Strengthening Pose: Bend your knees into a small squat and lean forward until your shoulders are above your toes.

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