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Wide-Legged Forward Bend Pose 4 Shirshalamba prasarita padottanasana

1 min
31 score
4 kcal
Wide-Legged Forward Bend Pose 4
hourglass-icon 1 min
asana miniature
01:07
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!

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This lesson is available to club members
This lesson is available by subscription

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.

Upload date:2024-06-06T12:53:56+03:00

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

1
If you can't reach the floor, place your hands on blocks or stacks of books.
2
If you feel too much tension in your hamstrings, bend your legs.
3
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 141 time in 140 lesson

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

Wide-Legged Forward Bend Pose 4 occurs 106 times in 106 challenges

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
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Day: 1, 2, 4, 5, 6, 7, 8
2 w. 1, 2, 4, 5, 6, 7, 8
Lower back
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Day: 6, 8
2 w. 6, 8
Energy
Cheerful Morning in 14 Days 2 w.
Day: 3, 9
2 w. 3, 9
Split
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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

Category
Standing Poses
Duration
1 minute
Energy consumption
4 kcal

Reward

Flexibility
7
Stamina
2
Focus
5
Strength
5
Mobility
6
Balance
6

Popularity 33 out of 442

Often used
in ready-made lessons
140 lessons
Often used
in ready-made courses
106 challenges

Where can I meet

Lesson search
Challenges

Wide-Legged Forward Bend Pose 4 occurs 141 time in 140 lesson

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

Wide-Legged Forward Bend Pose 4 occurs 106 times in 106 challenges

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
Урок 581 ( Wide-Legged Forward Bend Pose 4 )

1 / 1 асан
asana
01:07
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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Wide-Legged Forward Bend Pose 4: video with the correct technique of performing the asana

Information about asana
Technique of execution

Wide-Legged Forward Bend Pose 4: video with the correct technique of performing the asana and a description of the asana. Watch free video tutorials online at home by Unagrande YogaClub. Install the application, it offers much more new, useful, and intensive yoga challenges!

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