Wide-Legged Forward Bend Pose 4 Shirshalamba prasarita padottanasana

: 1 min

: 31 score

: 4 kcal

Standing Poses

Static

Favorable effect

Stretches the spine
Develops balance and coordination
Relieves fatigue in the whole body
Relaxes the back muscles
Develops flexibility in the back surface of the legs
Strengthens the leg muscles

Contraindications

Low blood pressure

Dizziness

Technique of execution

Stand with your feet wide apart. Turn your heels out. Slowly bent down. Try to place your palms and head on the floor in line with your feet. Keep your legs straight. Breathe evenly. Keep your shoulders loose and your back straight. Then let your torso up. Bring your feet together.

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

If you can't reach the floor, place your hands on blocks or stacks of books.

If you feel too much tension in your hamstrings, bend your legs.

Don't overload yourself, and listen to your body. If you feel any discomfort, slowly get out of the posture.

Where can I meet

Lesson search

Challenges

Wide-Legged Forward Bend Pose 4 occurs 153 times in ready-made lessons

Theme	Title	Time
Strength	Power Body 25 min	25 min
Strength	Power Body 30 min	30 min
Strength	Power Body 45 min	45 min
Strength	Power Body 60 min	60 min
Strength	Power Body 90 min	90 min
Legs	Slender Legs 90 min	90 min
Joints	Healthy Joints 60 min	60 min
Joints	Healthy Joints 90 min	90 min
Vision	Visual Clarity 25 min	25 min
Vision	Visual Clarity 30 min	30 min
Vision	Visual Clarity 45 min	45 min
Vision	Visual Clarity 60 min	60 min
Vision	Visual Clarity 90 min	90 min
Pregnancy	Post Delivery 10 min	10 min
Pregnancy	Post Delivery 15 min	15 min
Pregnancy	Post Delivery 20 min	20 min
Pregnancy	Post Delivery 25 min	25 min
Pregnancy	Post Delivery 30 min	30 min
Pregnancy	Post Delivery 45 min	45 min
Pregnancy	Post Delivery 60 min	60 min
Cystitis	Cystitis Prevention 60 min	60 min
Cystitis	Cystitis Prevention 90 min	90 min
Relax	Anti-Stress 60 min	60 min
Relax	Anti-Stress 90 min	90 min
Depression	Depression Avoider 10 min	10 min
Depression	Depression Avoider 15 min	15 min
Depression	Depression Avoider 20 min	20 min
Depression	Depression Avoider 25 min	25 min
Depression	Depression Avoider 30 min	30 min
Depression	Depression Avoider 45 min	45 min
Depression	Depression Avoider 60 min	60 min
Depression	Depression Avoider 90 min	90 min
Flexibility	Flexible Body 15 min	15 min
Flexibility	Flexible Body 20 min	20 min
Flexibility	Flexible Body 25 min	25 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
Sports	Pre-Run 60 min	60 min
Sports	Pre-Run 90 min	90 min
Sex	Feminine Power 90 min	90 min
Head	Healthy Neck 10 min	10 min
Head	Healthy Neck 15 min	15 min
Head	Healthy Neck 20 min	20 min
Head	Healthy Neck 25 min	25 min
Head	Healthy Neck 30 min	30 min
Head	Healthy Neck 45 min	45 min
Head	Healthy Neck 60 min	60 min
Head	Healthy Neck 90 min	90 min
Back	Back Pain Relief 45 min	45 min
Back	Back Pain Relief 60 min	60 min
Back	Back Pain Relief 90 min	90 min
Aging	Yoga 60+ for Immune Boost 30 min	30 min
Sleep	Healthy Sleep 45 min	45 min
Sleep	Healthy Sleep 60 min	60 min
Sleep	Healthy Sleep 90 min	90 min
Abs	6-Pack 25 min	25 min
Abs	6-Pack 30 min	30 min
Abs	6-Pack 45 min	45 min
Abs	6-Pack 60 min	60 min
Abs	6-Pack 90 min	90 min
Relax	Moon Yoga 10 min	10 min
Relax	Moon Yoga 15 min	15 min
Relax	Moon Yoga 20 min	20 min
Relax	Moon Yoga 25 min	25 min
Relax	Moon Yoga 30 min	30 min
Relax	Moon Yoga 45 min	45 min
Relax	Moon Yoga 60 min	60 min
Relax	Moon Yoga 90 min	90 min
Head	Headache Relief 30 min	30 min
Head	Headache Relief 45 min	45 min
Head	Headache Relief 60 min	60 min
Head	Headache Relief 90 min	90 min
Flexibility	Lotus Pose Sequence 20 min	20 min
Flexibility	Lotus Pose Sequence 25 min	25 min
Flexibility	Lotus Pose Sequence 30 min	30 min
Flexibility	Lotus Pose Sequence 45 min	45 min
Flexibility	Lotus Pose Sequence 60 min	60 min
Flexibility	Lotus Pose Sequence 90 min	90 min
Blood Pressure	Blood Pressure Depressor 15 min	15 min
Blood Pressure	Blood Pressure Depressor 20 min	20 min
Blood Pressure	Blood Pressure Reduction 25 min	25 min
Blood Pressure	Blood Pressure Depressor 30 min	30 min
Blood Pressure	Blood Pressure Depressor 45 min	45 min
Blood Pressure	Blood Pressure Depressor 60 min	60 min
Blood Pressure	Blood Pressure Depressor 90 min	90 min
Sports	Post-Run 45 min	45 min
Sports	Post-Run 60 min	60 min
Sports	Post-Run 90 min	90 min
Back	Posture Correction 25 min	25 min
Back	Posture Correction 30 min	30 min
Back	Posture Correction 45 min	45 min
Back	Posture Correction 60 min	60 min
Back	Posture Correction 90 min	90 min
Relax	Relaxation 25 min	25 min
Relax	Relaxation 30 min	30 min
Relax	Relaxation 45 min	45 min
Relax	Relaxation 60 min	60 min
Relax	Relaxation 90 min	90 min
Relax	Relaxation 20 min	20 min
Traveling	Post Roadtrip 25 min	25 min
Traveling	Post Roadtrip 30 min	30 min
Traveling	Post Roadtrip 45 min	45 min
Traveling	Post Roadtrip 60 min	60 min
Traveling	Post Roadtrip 90 min	90 min
Weight Loss	Weight Loss II 20 min	20 min
Weight Loss	Weight Loss II 25 min	25 min
Weight Loss	Weight Loss II 30 min	30 min
Weight Loss	Weight Loss II 45 min	45 min
Weight Loss	Weight Loss II 60 min	60 min
Weight Loss	Weight Loss II 90 min	90 min
Liver	Quit Drinking 60 min	60 min
Habits	Quit Smoking 45 min	45 min
Energy	Tibetan gymnastics 15 min	15 min
Energy	Tibetan gymnastics 30 min	30 min
Energy	Tibetan gymnastics 45 min	45 min
Energy	Tibetan gymnastics 90 min	90 min
Depression	Release from anxiety 90 min	90 min
Energy	Static Complex 10 min	10 min
Energy	Static Complex 45 min	45 min
Energy	Static Complex 60 min	60 min
Kidneys	Swelling removal 45 min	45 min
Sex	Prolongation of pleasure 15 min	15 min
Sex	Prolongation of pleasure 25 min	25 min
Sex	Prolongation of pleasure 30 min	30 min
Sex	Prolongation of pleasure 90 min	90 min
Joints	Opening of the hip joints 90 min	90 min
Stress	Inner Harmony 20 min	20 min
Stress	Inner Harmony 30 min	30 min
Stress	Inner Harmony 90 min	90 min
Balance	Balance Development 10 min	10 min
Balance	Balance Development 45 min	45 min
Balance	Balance Development 90 min	90 min
Relax	Yin yoga 25 min	25 min
Relax	Yin yoga 90 min	90 min
Joints	Healthy Knees 45 min	45 min
Joints	Healthy Knees 90 min	90 min
Sports	Yoga for Cyclists 60 min	60 min
Sports	Yoga for Cyclists 90 min	90 min
Sports	Yoga for Football Players 90 min	90 min
Aging	Yoga During Menopause 30 min	30 min
Aging	Yoga During Menopause 90 min	90 min
Breath	Yoga for Vegetative-vascular dystonia 15 min	15 min
Pelvis	Pelvic Floor Strengthening Yoga 15 min	15 min
Pelvis	Pelvic Floor Strengthening Yoga — yoga lesson 20 minutes 20 min	20 min
Pelvis	Pelvic Floor Strengthening Yoga — yoga lesson 25 minutes 25 min	25 min
Pelvis	Pelvic Floor Strengthening Yoga 30 min	30 min
Pelvis	Pelvic Floor Strengthening Yoga 45 min	45 min
Pelvis	Pelvic Floor Strengthening Yoga 60 min	60 min
Pelvis	Pelvic Floor Strengthening Yoga 90 min	90 min
Creativity	Yoga for the Office 10 min	10 min
Creativity	Yoga for the Office 15 min	15 min

Wide-Legged Forward Bend Pose 4 occurs 106 times in ready-made courses

Theme	Title	Duration	Day
Arms	Strong Arms in 14 Days 2 w. Day: 3, 6	2 w.	3, 6
Depression	Overcoming Depression in 14 Days 2 w. Day: 12	2 w.	12
Sleep	Healthy Sleep in 14 Days 2 w. Day: 1, 2, 4, 5, 6, 7, 8	2 w.	1, 2, 4, 5, 6, 7, 8
Lower back	Lower Back Pain Relief Challenge in 14 days 2 w. Day: 6, 8	2 w.	6, 8
Energy	Cheerful Morning in 14 Days 2 w. Day: 3, 9	2 w.	3, 9
Split	Side split in 14 Days 2 w. Day: 1, 2, 3, 5, 6, 7, 13, 14	2 w.	1, 2, 3, 5, 6, 7, 13, 14
Back	Royal Posture in 14 Days 2 w. Day: 1, 2, 3, 6, 7, 10	2 w.	1, 2, 3, 6, 7, 10
Back	Healthy Spine in 14 Days 2 w. Day: 13	2 w.	13
Joints	Healthy Joints in 14 Days 2 w. Day: 5	2 w.	5
Lower back	Lower Back Pain Relief Challenge in 7 days 1 w. Day: 3	1 w.	3
Split	Side split in 7 Days 1 w. Day: 6	1 w.	6
Self-Esteem	Self-Esteem Boost in 7 Days 1 w. Day: 1, 2, 4, 5	1 w.	1, 2, 4, 5
Sleep	Healthy Sleep in 7 Days 1 w. Day: 2	1 w.	2
Energy	Cheerful Morning in 7 Days 1 w. Day: 1	1 w.	1
Legs	Slender Legs in 7 Days 1 w. Day: 1, 6, 7	1 w.	1, 6, 7
Glutes	Tight Butt in 7 Days 1 w. Day: 2, 3, 4, 5	1 w.	2, 3, 4, 5
Balance	Improve Your Balance in 7 Days 1 w. Day: 4, 5, 6	1 w.	4, 5, 6
Immunity	Boost Your Immune in 7 Days 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Energy	Energy Wake Up in 14 Days 2 w. Day: 4, 13	2 w.	4, 13
Glutes	Tight Butt Challenge in 14 days 2 w. Day: 7, 8, 9, 11, 12	2 w.	7, 8, 9, 11, 12
Balance	Improve Your Balance in 14 Days 2 w. Day: 7	2 w.	7
Legs	Slender Legs in 14 Days 2 w. Day: 3, 4, 6, 12, 14	2 w.	3, 4, 6, 12, 14
Self-Esteem	Self-Esteem Boost in 7 Days 2 w. Day: 2, 8	2 w.	2, 8
Relax	Relaxation in 14 Days 2 w. Day: 6, 7, 8, 11, 12, 14	2 w.	6, 7, 8, 11, 12, 14
Immunity	Boost Your Immune in 14 Days 2 w. Day: 5, 7, 11, 12	2 w.	5, 7, 11, 12
Immunity	Boost Your Immune in 21 Days 3 w. Day: 1, 2, 3, 4, 5, 6, 7, 12, 14, 18, 19	3 w.	1, 2, 3, 4, 5, 6, 7, 12, 14, 18, 19
Depression	Overcoming Depression in 21 Days 3 w. Day: 19	3 w.	19
Joints	Healthy Joints in 21 Days 3 w. Day: 12	3 w.	12
Energy	Energy Wake Up in 7 Days 3 w. Day: 11, 20	3 w.	11, 20
Sleep	Healthy Sleep in 21 Days 3 w. Day: 2, 8, 9, 11, 12, 13, 14, 15	3 w.	2, 8, 9, 11, 12, 13, 14, 15
Balance	Improve Your Balance in 21 Days 3 w. Day: 4, 5, 6, 14	3 w.	4, 5, 6, 14
Back	Royal Posture in 21 Days 3 w. Day: 8, 9, 10, 13, 14, 17	3 w.	8, 9, 10, 13, 14, 17
Energy	Cheerful Morning in 21 Days 3 w. Day: 1, 10, 16	3 w.	1, 10, 16
Glutes	Tight Butt in 21 Days 3 w. Day: 2, 3, 4, 5, 14, 15, 16, 18, 19	3 w.	2, 3, 4, 5, 14, 15, 16, 18, 19
Legs	Slender Legs in 21 Days 3 w. Day: 1, 6, 7, 10, 11, 13, 19, 21	3 w.	1, 6, 7, 10, 11, 13, 19, 21
Self-Esteem	Self-Esteem Boost in 21 Days 3 w. Day: 1, 2, 4, 5, 9, 15	3 w.	1, 2, 4, 5, 9, 15
Arms	Strong Arms in 21 Days 3 w. Day: 10, 13	3 w.	10, 13
Lower back	Lower Back Pain Relief in 21 days 3 w. Day: 3, 13, 15	3 w.	3, 13, 15
Relax	Relaxation in 21 Days 3 w. Day: 13, 14, 15, 18, 19, 21	3 w.	13, 14, 15, 18, 19, 21
Split	Side split in 21 Days 3 w. Day: 6, 8, 9, 10, 12, 13, 14, 20, 21	3 w.	6, 8, 9, 10, 12, 13, 14, 20, 21
Back	Healthy Spine in 21 Days 3 w. Day: 20	3 w.	20
Habits	Quit Smoking in 14 Days 2 w. Day: 5, 7	2 w.	5, 7
Habits	Quit Smoking in 28 Days 4 w. Day: 5	4 w.	5
Habits	Stop Drinking in 7 Days 1 w. Day: 4	1 w.	4
Habits	Stop Drinking in 21 Days 3 w. Day: 20	3 w.	20
Habits	Stop Drinking in 28 Days 4 w. Day: 18, 25, 26	4 w.	18, 25, 26
Energy	Static complex in 7 days 1 w. Day: 2, 3, 4	1 w.	2, 3, 4
Energy	Static complex in 14 days 2 w. Day: 1, 8, 13	2 w.	1, 8, 13
Energy	Static complex in 21 days 3 w. Day: 5, 13	3 w.	5, 13
Energy	Static complex in 28 days 4 w. Day: 4, 5, 11, 17, 20, 24, 27	4 w.	4, 5, 11, 17, 20, 24, 27
Stress	Release from anxiety in 7 days 1 w. Day: 1	1 w.	1
Stress	Release from anxiety in 14 days 2 w. Day: 7	2 w.	7
Stress	Release from anxiety in 21 days 3 w. Day: 5, 11, 15, 18, 21	3 w.	5, 11, 15, 18, 21
Stress	Release from anxiety in 28 days 4 w. Day: 3, 8, 9, 15, 17, 24	4 w.	3, 8, 9, 15, 17, 24
Back	Yoga for Scoliosis in 7 Days 1 w. Day: 3, 5	1 w.	3, 5
Back	Yoga for Scoliosis in 14 Days 2 w. Day: 5	2 w.	5
Back	Yoga for Scoliosis in 21 Days 3 w. Day: 1, 4, 12, 15, 19	3 w.	1, 4, 12, 15, 19
Back	Yoga for Scoliosis in 28 Days 4 w. Day: 4, 9, 13, 17, 21	4 w.	4, 9, 13, 17, 21
Sex	The prolongation of sexual pleasure for 3 months 12 w. Day: 16, 18, 31, 43, 53, 64, 69, 72, 82	12 w.	16, 18, 31, 43, 53, 64, 69, 72, 82
Split	Front split in 28 Days 4 w. Day: 11, 16, 20	4 w.	11, 16, 20
Split	Side split in 28 days 4 w. Day: 3, 17, 19, 22, 23, 26	4 w.	3, 17, 19, 22, 23, 26
Split	Side split in 35 days 5 w. Day: 3, 5, 8, 12, 15, 20, 23, 29, 31, 32	5 w.	3, 5, 8, 12, 15, 20, 23, 29, 31, 32
Weight Loss	Edema Reduction in 7 Days 1 w. Day: 2	1 w.	2
Weight Loss	Edema Reduction in 14 Days 2 w. Day: 5, 12	2 w.	5, 12
Weight Loss	Edema Reduction in 21 Days 3 w. Day: 3	3 w.	3
Weight Loss	Edema Reduction in 28 Days 4 w. Day: 8, 27	4 w.	8, 27
Joints	Hip Opening in 7 Days 1 w. Day: 2, 6	1 w.	2, 6
Joints	Hip Opening in 14 Days 2 w. Day: 2, 13	2 w.	2, 13
Joints	Hip Opening in 21 Days 3 w. Day: 4, 6, 17	3 w.	4, 6, 17
Joints	Hip Opening in 28 Days 4 w. Day: 1, 2, 4, 11, 15, 20, 22	4 w.	1, 2, 4, 11, 15, 20, 22
Harmony	Inner Harmony in 7 Days 1 w. Day: 4, 6, 7	1 w.	4, 6, 7
Harmony	Inner Harmony in 14 Days 2 w. Day: 3, 8, 9, 11	2 w.	3, 8, 9, 11
Harmony	Inner Harmony in 21 Days 3 w. Day: 11, 13, 16	3 w.	11, 13, 16
Harmony	Inner Harmony in 28 Days 4 w. Day: 2, 18, 24, 25	4 w.	2, 18, 24, 25
Cardio	Healthy Heart in 21 Days 3 w. Day: 2, 5	3 w.	2, 5
Cardio	Healthy Heart in 28 Days 4 w. Day: 9, 23, 26	4 w.	9, 23, 26
Advanced	Yoga for Advanced in 7 days 1 w. Day: 4, 5	1 w.	4, 5
Advanced	Yoga for Advanced in 14 days 2 w. Day: 2, 5, 14	2 w.	2, 5, 14
Advanced	Yoga for Advanced in 21 days 3 w. Day: 3, 8, 12, 17	3 w.	3, 8, 12, 17
Advanced	Yoga for Advanced in 28 days 4 w. Day: 2, 4, 19, 24, 27	4 w.	2, 4, 19, 24, 27
Advanced	Yoga for Advanced in 35 days 5 w. Day: 2, 13, 17, 19, 22, 24, 32	5 w.	2, 13, 17, 19, 22, 24, 32
After Pregnancy	Recovery After Childbirth in 7 Days 1 w. Day: 1, 6	1 w.	1, 6
After Pregnancy	Recovery After Childbirth in 14 Days 2 w. Day: 1, 2, 7, 8, 14	2 w.	1, 2, 7, 8, 14
After Pregnancy	Recovery After Childbirth in 21 Days 3 w. Day: 4, 18, 19	3 w.	4, 18, 19
After Pregnancy	Recovery After Childbirth in 28 Days 4 w. Day: 2, 12, 16, 18, 26	4 w.	2, 12, 16, 18, 26
Neck	Healthy Neck in 14 Days 2 w. Day: 1, 3, 8, 10, 13, 14	2 w.	1, 3, 8, 10, 13, 14
Neck	Healthy Neck in 21 Days 3 w. Day: 1, 9, 15, 19	3 w.	1, 9, 15, 19
Neck	Healthy Neck in 28 Days 4 w. Day: 1, 4, 11, 22, 26	4 w.	1, 4, 11, 22, 26
Head	Relief from headache in 7 days 1 w. Day: 6	1 w.	6
Head	Relief from headache in 14 days 2 w. Day: 8, 11, 12	2 w.	8, 11, 12
Head	Relief from headache in 21 days 3 w. Day: 1, 3, 4, 11, 16, 20	3 w.	1, 3, 4, 11, 16, 20
Head	Relief from headache in 28 days 4 w. Day: 3, 4, 8, 12, 17, 23, 24	4 w.	3, 4, 8, 12, 17, 23, 24
Weight Loss	Slim Body in 7 Days 1 w. Day: 5	1 w.	5
Weight Loss	Slim Body in 14 Days 2 w. Day: 5, 10, 12	2 w.	5, 10, 12
Weight Loss	Slim Body in 21 Days 3 w. Day: 11, 18	3 w.	11, 18
Weight Loss	Slim Body in 28 Days 4 w. Day: 13, 20, 22, 24	4 w.	13, 20, 22, 24
Breasts	Beautiful Chest in 7 Days 1 w. Day: 1, 2, 4, 7	1 w.	1, 2, 4, 7
Breasts	Beautiful Chest in 14 Days 2 w. Day: 4, 6, 7, 11, 14	2 w.	4, 6, 7, 11, 14
Breasts	Beautiful Chest in 21 Days 3 w. Day: 4, 8, 15	3 w.	4, 8, 15
Breasts	Beautiful Chest in 28 Days 4 w. Day: 2, 9, 11, 25	4 w.	2, 9, 11, 25
Digestion	Healthy Digestion in 7 Days 1 w. Day: 1	1 w.	1
Digestion	Healthy Digestion in 21 Days 3 w. Day: 1	3 w.	1
Digestion	Healthy Digestion in 28 Days 4 w. Day: 17, 23	4 w.	17, 23
Sex	The prolongation of sexual pleasure for 7 days 1 w. Day: 5	1 w.	5
Sex	The prolongation of sexual pleasure for 21 days 3 w. Day: 19	3 w.	19
Sex	The prolongation of sexual pleasure for 28 days 4 w. Day: 3, 17, 19, 20	4 w.	3, 17, 19, 20

Details of the exercise

Where can I meet

Lesson search

Challenges

Wide-Legged Forward Bend Pose 4 occurs 153 times in ready-made lessons

Lesson	Duration
Power Body	25 min
Power Body	30 min
Power Body	45 min
Power Body	60 min
Power Body	90 min
Slender Legs	90 min
Healthy Joints	60 min
Healthy Joints	90 min
Visual Clarity	25 min
Visual Clarity	30 min
Visual Clarity	45 min
Visual Clarity	60 min
Visual Clarity	90 min
Post Delivery	10 min
Post Delivery	15 min
Post Delivery	20 min
Post Delivery	25 min
Post Delivery	30 min
Post Delivery	45 min
Post Delivery	60 min
Cystitis Prevention	60 min
Cystitis Prevention	90 min
Anti-Stress	60 min
Anti-Stress	90 min
Depression Avoider	10 min
Depression Avoider	15 min
Depression Avoider	20 min
Depression Avoider	25 min
Depression Avoider	30 min
Depression Avoider	45 min
Depression Avoider	60 min
Depression Avoider	90 min
Flexible Body	15 min
Flexible Body	20 min
Flexible Body	25 min
Flexible Body	30 min
Flexible Body	45 min
Flexible Body	60 min
Flexible Body	90 min
Pre-Run	60 min
Pre-Run	90 min
Feminine Power	90 min
Healthy Neck	10 min
Healthy Neck	15 min
Healthy Neck	20 min
Healthy Neck	25 min
Healthy Neck	30 min
Healthy Neck	45 min
Healthy Neck	60 min
Healthy Neck	90 min
Back Pain Relief	45 min
Back Pain Relief	60 min
Back Pain Relief	90 min
Yoga 60+ for Immune Boost	30 min
Healthy Sleep	45 min
Healthy Sleep	60 min
Healthy Sleep	90 min
6-Pack	25 min
6-Pack	30 min
6-Pack	45 min
6-Pack	60 min
6-Pack	90 min
Moon Yoga	10 min
Moon Yoga	15 min
Moon Yoga	20 min
Moon Yoga	25 min
Moon Yoga	30 min
Moon Yoga	45 min
Moon Yoga	60 min
Moon Yoga	90 min
Headache Relief	30 min
Headache Relief	45 min
Headache Relief	60 min
Headache Relief	90 min
Lotus Pose Sequence	20 min
Lotus Pose Sequence	25 min
Lotus Pose Sequence	30 min
Lotus Pose Sequence	45 min
Lotus Pose Sequence	60 min
Lotus Pose Sequence	90 min
Blood Pressure Depressor	15 min
Blood Pressure Depressor	20 min
Blood Pressure Reduction	25 min
Blood Pressure Depressor	30 min
Blood Pressure Depressor	45 min
Blood Pressure Depressor	60 min
Blood Pressure Depressor	90 min
Post-Run	45 min
Post-Run	60 min
Post-Run	90 min
Posture Correction	25 min
Posture Correction	30 min
Posture Correction	45 min
Posture Correction	60 min
Posture Correction	90 min
Relaxation	25 min
Relaxation	30 min
Relaxation	45 min
Relaxation	60 min
Relaxation	90 min
Relaxation	20 min
Post Roadtrip	25 min
Post Roadtrip	30 min
Post Roadtrip	45 min
Post Roadtrip	60 min
Post Roadtrip	90 min
Weight Loss II	20 min
Weight Loss II	25 min
Weight Loss II	30 min
Weight Loss II	45 min
Weight Loss II	60 min
Weight Loss II	90 min
Quit Drinking	60 min
Quit Smoking	45 min
Tibetan gymnastics	15 min
Tibetan gymnastics	30 min
Tibetan gymnastics	45 min
Tibetan gymnastics	90 min
Release from anxiety	90 min
Static Complex	10 min
Static Complex	45 min
Static Complex	60 min
Swelling removal	45 min
Prolongation of pleasure	15 min
Prolongation of pleasure	25 min
Prolongation of pleasure	30 min
Prolongation of pleasure	90 min
Opening of the hip joints	90 min
Inner Harmony	20 min
Inner Harmony	30 min
Inner Harmony	90 min
Balance Development	10 min
Balance Development	45 min
Balance Development	90 min
Yin yoga	25 min
Yin yoga	90 min
Healthy Knees	45 min
Healthy Knees	90 min
Yoga for Cyclists	60 min
Yoga for Cyclists	90 min
Yoga for Football Players	90 min
Yoga During Menopause	30 min
Yoga During Menopause	90 min
Yoga for Vegetative-vascular dystonia	15 min
Pelvic Floor Strengthening Yoga	15 min
Pelvic Floor Strengthening Yoga — yoga lesson 20 minutes	20 min
Pelvic Floor Strengthening Yoga — yoga lesson 25 minutes	25 min
Pelvic Floor Strengthening Yoga	30 min
Pelvic Floor Strengthening Yoga	45 min
Pelvic Floor Strengthening Yoga	60 min
Pelvic Floor Strengthening Yoga	90 min
Yoga for the Office	10 min
Yoga for the Office	15 min

Wide-Legged Forward Bend Pose 4 occurs 106 times in ready-made courses

Theme	Title	Duration	Day
Arms	Strong Arms in 14 Days 2 w. Day: 3, 6	2 w.	3, 6
Depression	Overcoming Depression in 14 Days 2 w. Day: 12	2 w.	12
Sleep	Healthy Sleep in 14 Days 2 w. Day: 1, 2, 4, 5, 6, 7, 8	2 w.	1, 2, 4, 5, 6, 7, 8
Lower back	Lower Back Pain Relief Challenge in 14 days 2 w. Day: 6, 8	2 w.	6, 8
Energy	Cheerful Morning in 14 Days 2 w. Day: 3, 9	2 w.	3, 9
Split	Side split in 14 Days 2 w. Day: 1, 2, 3, 5, 6, 7, 13, 14	2 w.	1, 2, 3, 5, 6, 7, 13, 14
Back	Royal Posture in 14 Days 2 w. Day: 1, 2, 3, 6, 7, 10	2 w.	1, 2, 3, 6, 7, 10
Back	Healthy Spine in 14 Days 2 w. Day: 13	2 w.	13
Joints	Healthy Joints in 14 Days 2 w. Day: 5	2 w.	5
Lower back	Lower Back Pain Relief Challenge in 7 days 1 w. Day: 3	1 w.	3
Split	Side split in 7 Days 1 w. Day: 6	1 w.	6
Self-Esteem	Self-Esteem Boost in 7 Days 1 w. Day: 1, 2, 4, 5	1 w.	1, 2, 4, 5
Sleep	Healthy Sleep in 7 Days 1 w. Day: 2	1 w.	2
Energy	Cheerful Morning in 7 Days 1 w. Day: 1	1 w.	1
Legs	Slender Legs in 7 Days 1 w. Day: 1, 6, 7	1 w.	1, 6, 7
Glutes	Tight Butt in 7 Days 1 w. Day: 2, 3, 4, 5	1 w.	2, 3, 4, 5
Balance	Improve Your Balance in 7 Days 1 w. Day: 4, 5, 6	1 w.	4, 5, 6
Immunity	Boost Your Immune in 7 Days 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Energy	Energy Wake Up in 14 Days 2 w. Day: 4, 13	2 w.	4, 13
Glutes	Tight Butt Challenge in 14 days 2 w. Day: 7, 8, 9, 11, 12	2 w.	7, 8, 9, 11, 12
Balance	Improve Your Balance in 14 Days 2 w. Day: 7	2 w.	7
Legs	Slender Legs in 14 Days 2 w. Day: 3, 4, 6, 12, 14	2 w.	3, 4, 6, 12, 14
Self-Esteem	Self-Esteem Boost in 7 Days 2 w. Day: 2, 8	2 w.	2, 8
Relax	Relaxation in 14 Days 2 w. Day: 6, 7, 8, 11, 12, 14	2 w.	6, 7, 8, 11, 12, 14
Immunity	Boost Your Immune in 14 Days 2 w. Day: 5, 7, 11, 12	2 w.	5, 7, 11, 12
Immunity	Boost Your Immune in 21 Days 3 w. Day: 1, 2, 3, 4, 5, 6, 7, 12, 14, 18, 19	3 w.	1, 2, 3, 4, 5, 6, 7, 12, 14, 18, 19
Depression	Overcoming Depression in 21 Days 3 w. Day: 19	3 w.	19
Joints	Healthy Joints in 21 Days 3 w. Day: 12	3 w.	12
Energy	Energy Wake Up in 7 Days 3 w. Day: 11, 20	3 w.	11, 20
Sleep	Healthy Sleep in 21 Days 3 w. Day: 2, 8, 9, 11, 12, 13, 14, 15	3 w.	2, 8, 9, 11, 12, 13, 14, 15
Balance	Improve Your Balance in 21 Days 3 w. Day: 4, 5, 6, 14	3 w.	4, 5, 6, 14
Back	Royal Posture in 21 Days 3 w. Day: 8, 9, 10, 13, 14, 17	3 w.	8, 9, 10, 13, 14, 17
Energy	Cheerful Morning in 21 Days 3 w. Day: 1, 10, 16	3 w.	1, 10, 16
Glutes	Tight Butt in 21 Days 3 w. Day: 2, 3, 4, 5, 14, 15, 16, 18, 19	3 w.	2, 3, 4, 5, 14, 15, 16, 18, 19
Legs	Slender Legs in 21 Days 3 w. Day: 1, 6, 7, 10, 11, 13, 19, 21	3 w.	1, 6, 7, 10, 11, 13, 19, 21
Self-Esteem	Self-Esteem Boost in 21 Days 3 w. Day: 1, 2, 4, 5, 9, 15	3 w.	1, 2, 4, 5, 9, 15
Arms	Strong Arms in 21 Days 3 w. Day: 10, 13	3 w.	10, 13
Lower back	Lower Back Pain Relief in 21 days 3 w. Day: 3, 13, 15	3 w.	3, 13, 15
Relax	Relaxation in 21 Days 3 w. Day: 13, 14, 15, 18, 19, 21	3 w.	13, 14, 15, 18, 19, 21
Split	Side split in 21 Days 3 w. Day: 6, 8, 9, 10, 12, 13, 14, 20, 21	3 w.	6, 8, 9, 10, 12, 13, 14, 20, 21
Back	Healthy Spine in 21 Days 3 w. Day: 20	3 w.	20
Habits	Quit Smoking in 14 Days 2 w. Day: 5, 7	2 w.	5, 7
Habits	Quit Smoking in 28 Days 4 w. Day: 5	4 w.	5
Habits	Stop Drinking in 7 Days 1 w. Day: 4	1 w.	4
Habits	Stop Drinking in 21 Days 3 w. Day: 20	3 w.	20
Habits	Stop Drinking in 28 Days 4 w. Day: 18, 25, 26	4 w.	18, 25, 26
Energy	Static complex in 7 days 1 w. Day: 2, 3, 4	1 w.	2, 3, 4
Energy	Static complex in 14 days 2 w. Day: 1, 8, 13	2 w.	1, 8, 13
Energy	Static complex in 21 days 3 w. Day: 5, 13	3 w.	5, 13
Energy	Static complex in 28 days 4 w. Day: 4, 5, 11, 17, 20, 24, 27	4 w.	4, 5, 11, 17, 20, 24, 27
Stress	Release from anxiety in 7 days 1 w. Day: 1	1 w.	1
Stress	Release from anxiety in 14 days 2 w. Day: 7	2 w.	7
Stress	Release from anxiety in 21 days 3 w. Day: 5, 11, 15, 18, 21	3 w.	5, 11, 15, 18, 21
Stress	Release from anxiety in 28 days 4 w. Day: 3, 8, 9, 15, 17, 24	4 w.	3, 8, 9, 15, 17, 24
Back	Yoga for Scoliosis in 7 Days 1 w. Day: 3, 5	1 w.	3, 5
Back	Yoga for Scoliosis in 14 Days 2 w. Day: 5	2 w.	5
Back	Yoga for Scoliosis in 21 Days 3 w. Day: 1, 4, 12, 15, 19	3 w.	1, 4, 12, 15, 19
Back	Yoga for Scoliosis in 28 Days 4 w. Day: 4, 9, 13, 17, 21	4 w.	4, 9, 13, 17, 21
Sex	The prolongation of sexual pleasure for 3 months 12 w. Day: 16, 18, 31, 43, 53, 64, 69, 72, 82	12 w.	16, 18, 31, 43, 53, 64, 69, 72, 82
Split	Front split in 28 Days 4 w. Day: 11, 16, 20	4 w.	11, 16, 20
Split	Side split in 28 days 4 w. Day: 3, 17, 19, 22, 23, 26	4 w.	3, 17, 19, 22, 23, 26
Split	Side split in 35 days 5 w. Day: 3, 5, 8, 12, 15, 20, 23, 29, 31, 32	5 w.	3, 5, 8, 12, 15, 20, 23, 29, 31, 32
Weight Loss	Edema Reduction in 7 Days 1 w. Day: 2	1 w.	2
Weight Loss	Edema Reduction in 14 Days 2 w. Day: 5, 12	2 w.	5, 12
Weight Loss	Edema Reduction in 21 Days 3 w. Day: 3	3 w.	3
Weight Loss	Edema Reduction in 28 Days 4 w. Day: 8, 27	4 w.	8, 27
Joints	Hip Opening in 7 Days 1 w. Day: 2, 6	1 w.	2, 6
Joints	Hip Opening in 14 Days 2 w. Day: 2, 13	2 w.	2, 13
Joints	Hip Opening in 21 Days 3 w. Day: 4, 6, 17	3 w.	4, 6, 17
Joints	Hip Opening in 28 Days 4 w. Day: 1, 2, 4, 11, 15, 20, 22	4 w.	1, 2, 4, 11, 15, 20, 22
Harmony	Inner Harmony in 7 Days 1 w. Day: 4, 6, 7	1 w.	4, 6, 7
Harmony	Inner Harmony in 14 Days 2 w. Day: 3, 8, 9, 11	2 w.	3, 8, 9, 11
Harmony	Inner Harmony in 21 Days 3 w. Day: 11, 13, 16	3 w.	11, 13, 16
Harmony	Inner Harmony in 28 Days 4 w. Day: 2, 18, 24, 25	4 w.	2, 18, 24, 25
Cardio	Healthy Heart in 21 Days 3 w. Day: 2, 5	3 w.	2, 5
Cardio	Healthy Heart in 28 Days 4 w. Day: 9, 23, 26	4 w.	9, 23, 26
Advanced	Yoga for Advanced in 7 days 1 w. Day: 4, 5	1 w.	4, 5
Advanced	Yoga for Advanced in 14 days 2 w. Day: 2, 5, 14	2 w.	2, 5, 14
Advanced	Yoga for Advanced in 21 days 3 w. Day: 3, 8, 12, 17	3 w.	3, 8, 12, 17
Advanced	Yoga for Advanced in 28 days 4 w. Day: 2, 4, 19, 24, 27	4 w.	2, 4, 19, 24, 27
Advanced	Yoga for Advanced in 35 days 5 w. Day: 2, 13, 17, 19, 22, 24, 32	5 w.	2, 13, 17, 19, 22, 24, 32
After Pregnancy	Recovery After Childbirth in 7 Days 1 w. Day: 1, 6	1 w.	1, 6
After Pregnancy	Recovery After Childbirth in 14 Days 2 w. Day: 1, 2, 7, 8, 14	2 w.	1, 2, 7, 8, 14
After Pregnancy	Recovery After Childbirth in 21 Days 3 w. Day: 4, 18, 19	3 w.	4, 18, 19
After Pregnancy	Recovery After Childbirth in 28 Days 4 w. Day: 2, 12, 16, 18, 26	4 w.	2, 12, 16, 18, 26
Neck	Healthy Neck in 14 Days 2 w. Day: 1, 3, 8, 10, 13, 14	2 w.	1, 3, 8, 10, 13, 14
Neck	Healthy Neck in 21 Days 3 w. Day: 1, 9, 15, 19	3 w.	1, 9, 15, 19
Neck	Healthy Neck in 28 Days 4 w. Day: 1, 4, 11, 22, 26	4 w.	1, 4, 11, 22, 26
Head	Relief from headache in 7 days 1 w. Day: 6	1 w.	6
Head	Relief from headache in 14 days 2 w. Day: 8, 11, 12	2 w.	8, 11, 12
Head	Relief from headache in 21 days 3 w. Day: 1, 3, 4, 11, 16, 20	3 w.	1, 3, 4, 11, 16, 20
Head	Relief from headache in 28 days 4 w. Day: 3, 4, 8, 12, 17, 23, 24	4 w.	3, 4, 8, 12, 17, 23, 24
Weight Loss	Slim Body in 7 Days 1 w. Day: 5	1 w.	5
Weight Loss	Slim Body in 14 Days 2 w. Day: 5, 10, 12	2 w.	5, 10, 12
Weight Loss	Slim Body in 21 Days 3 w. Day: 11, 18	3 w.	11, 18
Weight Loss	Slim Body in 28 Days 4 w. Day: 13, 20, 22, 24	4 w.	13, 20, 22, 24
Breasts	Beautiful Chest in 7 Days 1 w. Day: 1, 2, 4, 7	1 w.	1, 2, 4, 7
Breasts	Beautiful Chest in 14 Days 2 w. Day: 4, 6, 7, 11, 14	2 w.	4, 6, 7, 11, 14
Breasts	Beautiful Chest in 21 Days 3 w. Day: 4, 8, 15	3 w.	4, 8, 15
Breasts	Beautiful Chest in 28 Days 4 w. Day: 2, 9, 11, 25	4 w.	2, 9, 11, 25
Digestion	Healthy Digestion in 7 Days 1 w. Day: 1	1 w.	1
Digestion	Healthy Digestion in 21 Days 3 w. Day: 1	3 w.	1
Digestion	Healthy Digestion in 28 Days 4 w. Day: 17, 23	4 w.	17, 23
Sex	The prolongation of sexual pleasure for 7 days 1 w. Day: 5	1 w.	5
Sex	The prolongation of sexual pleasure for 21 days 3 w. Day: 19	3 w.	19
Sex	The prolongation of sexual pleasure for 28 days 4 w. Day: 3, 17, 19, 20	4 w.	3, 17, 19, 20

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Wide-Legged Forward Bend Pose 4 Shirshalamba prasarita padottanasana

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Wide-Legged Forward Bend Pose 4 Shirshalamba prasarita padottanasana

don't give up!

Favorable effect

Contraindications

Technique of execution

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

Where can I meet

Details of the exercise

Where can I meet

Reward

Try the Mobile App of the Yoga Club

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Wide-Legged Forward Bend Pose 4: video with the correct technique of performing the asana

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