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Dynamic Extended Reclining Spinal Twist Supta vakra kriya 2

1 min
22 score
3 kcal
Dynamic Extended Reclining Spinal Twist
hourglass-icon 1 min
asana miniature
01:04
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

  • Relaxes the lower back
  • Improves spinal mobility
  • Improves mobility of the hip joints
  • Stimulates digestion
  • Tones the organs of the abdominal cavity

Contraindications

Pregnancy

Technique of execution

Stretch your arms out to the sides. Press your hands firmly to the floor. Bend your right leg and place your right foot on your left thigh. Bring your right knee to the left. Turn your head to the right. Place your pelvis on the floor. Straighten your right leg. Bend your left leg and place your left foot on your right thigh. Bring your left knee to the right. Turn your head to the left. Place your pelvis on the floor. Straighten your left leg. Continue this twisting movement from left to right. Do this exercise smoothly, stretching as far as is comfortable. Avoid pain. Breathe evenly. Then place your pelvis on the floor. Keep your legs shoulder-width apart. Keep your hands a comfortable distance from your body. Relax your hands on the floor at a comfortable distance from your body.

Upload date:2024-04-18T20:17:09+03:00

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

1
If you are unable to bring your knee to the floor, it’s okay. Keep practicing and the ability will develop overtime.

Where can I meet

Lesson search
Challenges

Dynamic Extended Reclining Spinal Twist occurs 50 times in 50 lessons

Theme Title Time
Blood Pressure
A. Shishonin's Yoga for Hypertension 25 min
25 min
Energy
Tibetan gymnastics 25 min
25 min
Joints
Healthy Joints 30 min
30 min
Joints
Healthy Joints 45 min
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Joints
Healthy Joints 60 min
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Joints
Healthy Joints 90 min
90 min
Vision
Visual Clarity 45 min
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Vision
Visual Clarity 60 min
60 min
Vision
Visual Clarity 90 min
90 min
Glutes
Tight Butt 45 min
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Glutes
Tight Butt 60 min
60 min
Glutes
Tight Butt 90 min
90 min
Pregnancy
Post Delivery 60 min
60 min
Cystitis
Cystitis Prevention 60 min
60 min
Cystitis
Cystitis Prevention 90 min
90 min
Energy
Active Morning 60 min
60 min
Energy
Active Morning 90 min
90 min
Energy
Cheer U Up 60 min
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Energy
Cheer U Up 90 min
90 min
Relax
Night Yoga 30 min
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Relax
Night Yoga 45 min
45 min
Relax
Night Yoga 60 min
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Relax
Night Yoga 90 min
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Back
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Back
Lower Back Pain Relief 60 min
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Back
Lower Back Pain Relief 90 min
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Back
Back Pain Relief 60 min
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Sports
Swimming Sequence 30 min
30 min
Sports
Swimming Sequence 60 min
60 min
Sports
Swimming Sequence 45 min
45 min
Sports
Swimming Sequence 90 min
90 min
Sports
Tennis Sequence 20 min
20 min
Sports
Tennis Sequence 25 min
25 min
Sports
Tennis Sequence 30 min
30 min
Sports
Tennis Sequence 45 min
45 min
Sports
Tennis Sequence 60 min
60 min
Sports
Tennis Sequence 90 min
90 min
Aging
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Yoga 60+ Cardio 15 min
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Aging
Yoga 60+ Cardio 20 min
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Yoga 60+ Cardio 25 min
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Yoga 60+ for Immune Boost 25 min
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Aging
Yoga 60+ for Immune Boost 30 min
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Depression
Release from anxiety 25 min
25 min
Depression
Release from anxiety 20 min
20 min
Kidneys
Swelling removal 45 min
45 min
Back
Yoga for Scoliosis 90 min
90 min
Sex
Prolongation of pleasure 25 min
25 min

Dynamic Extended Reclining Spinal Twist occurs 72 times in 72 challenges

Theme Title Duration Day
Immunity
Boost Your Immune in 28 Days 4 w.
Day: 22, 23
4 w. 22, 23
Flexibility
Flexible Body in 28 Days 4 w.
Day: 8
4 w. 8
Weight Loss
Weight Loss in 28 Days 4 w.
Day: 26
4 w. 26
Stress
Anti-Stress in 28 Days 4 w.
Day: 2, 5
4 w. 2, 5
Depression
Overcoming Depression in 28 Days 4 w.
Day: 14
4 w. 14
Joints
Healthy Joints in 28 Days 4 w.
Day: 15
4 w. 15
Flexibility
Yoga Start in 21 Days 3 w.
Day: 13
3 w. 13
Sleep
Healthy Sleep in 28 Days 4 w.
Day: 4
4 w. 4
Balance
Improve Your Balance in 28 Days 4 w.
Day: 23
4 w. 23
Back
Royal Posture in 28 Days 4 w.
Day: 4, 7, 24
4 w. 4, 7, 24
Abs
6-Pack in 28 Days 4 w.
Day: 13, 14, 20, 22, 25
4 w. 13, 14, 20, 22, 25
Flexibility
Bend Over and Reach the Floor in 28 Days 4 w.
Day: 8, 15
4 w. 8, 15
Energy
Cheerful Morning in 28 Days 4 w.
Day: 8, 12, 17, 22
4 w. 8, 12, 17, 22
Meditation
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Day: 5, 14
2 w. 5, 14
Self-Esteem
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Day: 19, 21, 28
4 w. 19, 21, 28
Glutes
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Day: 22
4 w. 22
Depression
Overcoming Depression in 14 Days 2 w.
Day: 2, 3, 5, 11
2 w. 2, 3, 5, 11
Sleep
Healthy Sleep in 14 Days 2 w.
Day: 3
2 w. 3
Stress
Anti-Stress in 14 Days 2 w.
Day: 8, 9
2 w. 8, 9
Lower back
Lower Back Pain Relief Challenge in 14 days 2 w.
Day: 1, 2, 3, 4, 5, 7, 10, 14
2 w. 1, 2, 3, 4, 5, 7, 10, 14
Energy
Cheerful Morning in 14 Days 2 w.
Day: 9
2 w. 9
Back
Royal Posture in 14 Days 2 w.
Day: 2, 8
2 w. 2, 8
Back
Healthy Spine in 14 Days 2 w.
Day: 1, 2, 3, 5, 8, 9, 10, 11
2 w. 1, 2, 3, 5, 8, 9, 10, 11
Joints
Healthy Joints in 14 Days 2 w.
Day: 3, 9, 10
2 w. 3, 9, 10
Flexibility
Flexible Body in 14 Days 2 w.
Day: 7
2 w. 7
Energy
Cheerful Morning in 7 Days 1 w.
Day: 4
1 w. 4
Abs
6-Pack in 7 Days 1 w.
Day: 4
1 w. 4
Back
Healthy Spine in 7 Days 1 w.
Day: 2, 3
1 w. 2, 3
Energy
Energy Wake Up in 14 Days 2 w.
Day: 1, 2, 3, 5, 8
2 w. 1, 2, 3, 5, 8
Glutes
Tight Butt Challenge in 14 days 2 w.
Day: 5
2 w. 5
Flexibility
Bend Over and Reach the Floor in 14 Days 2 w.
Day: 2, 3, 6, 7, 9
2 w. 2, 3, 6, 7, 9
Self-Esteem
Self-Esteem Boost in 7 Days 2 w.
Day: 3, 10
2 w. 3, 10
Relax
Relaxation in 14 Days 2 w.
Day: 4, 5
2 w. 4, 5
Immunity
Boost Your Immune in 14 Days 2 w.
Day: 4
2 w. 4
Immunity
Boost Your Immune in 21 Days 3 w.
Day: 11
3 w. 11
Flexibility
Flexible Body in 21 Days 3 w.
Day: 14
3 w. 14
Stress
Anti-Stress in 21 Days 3 w.
Day: 15, 16
3 w. 15, 16
Depression
Overcoming Depression in 21 Days 3 w.
Day: 9, 10, 12, 18
3 w. 9, 10, 12, 18
Joints
Healthy Joints in 21 Days 3 w.
Day: 10, 16, 17
3 w. 10, 16, 17
Energy
Energy Wake Up in 7 Days 3 w.
Day: 8, 9, 10, 12, 15
3 w. 8, 9, 10, 12, 15
Sleep
Healthy Sleep in 21 Days 3 w.
Day: 10
3 w. 10
Back
Royal Posture in 21 Days 3 w.
Day: 9, 15
3 w. 9, 15
Abs
6-Pack in 21 Days 3 w.
Day: 4
3 w. 4
Flexibility
Bend Over and Reach the Floor in 21 Days 3 w.
Day: 9, 10, 13, 14, 16
3 w. 9, 10, 13, 14, 16
Energy
Cheerful Morning in 21 Days 3 w.
Day: 4, 16
3 w. 4, 16
Meditation
Meditation for Beginners in 21 Days 3 w.
Day: 12, 21
3 w. 12, 21
Glutes
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Day: 12
3 w. 12
Self-Esteem
Self-Esteem Boost in 21 Days 3 w.
Day: 10, 17
3 w. 10, 17
Lower back
Lower Back Pain Relief in 21 days 3 w.
Day: 8, 9, 10, 11, 12, 14, 17, 21
3 w. 8, 9, 10, 11, 12, 14, 17, 21
Relax
Relaxation in 21 Days 3 w.
Day: 11, 12
3 w. 11, 12
Back
Healthy Spine in 21 Days 3 w.
Day: 2, 3, 8, 9, 10, 12, 14, 16, 17, 18
3 w. 2, 3, 8, 9, 10, 12, 14, 16, 17, 18
Habits
Stop Drinking in 21 Days 3 w.
Day: 8, 15
3 w. 8, 15
Habits
Stop Drinking in 28 Days 4 w.
Day: 6
4 w. 6
Stress
Release from anxiety in 14 days 2 w.
Day: 1, 12
2 w. 1, 12
Back
Yoga for Scoliosis in 14 Days 2 w.
Day: 12
2 w. 12
Back
Yoga for Scoliosis in 21 Days 3 w.
Day: 3
3 w. 3
Back
Yoga for Scoliosis in 28 Days 4 w.
Day: 12
4 w. 12
Sex
The prolongation of sexual pleasure for 3 months 12 w.
Day: 1, 16, 22, 51, 63
12 w. 1, 16, 22, 51, 63
Split
Front split in 28 Days 4 w.
Day: 14
4 w. 14
Split
Side split in 28 days 4 w.
Day: 5
4 w. 5
Split
Side split in 35 days 5 w.
Day: 14, 35
5 w. 14, 35
Weight Loss
Edema Reduction in 14 Days 2 w.
Day: 7
2 w. 7
Weight Loss
Edema Reduction in 21 Days 3 w.
Day: 5
3 w. 5
Joints
Hip Opening in 21 Days 3 w.
Day: 7, 14, 16
3 w. 7, 14, 16
Joints
Hip Opening in 28 Days 4 w.
Day: 14, 21, 28
4 w. 14, 21, 28
Harmony
Inner Harmony in 28 Days 4 w.
Day: 14
4 w. 14
Cardio
Healthy Heart in 7 Days 1 w.
Day: 1
1 w. 1
Cardio
Healthy Heart in 21 Days 3 w.
Day: 8
3 w. 8
Cardio
Healthy Heart in 28 Days 4 w.
Day: 26
4 w. 26
Productivity
Yoga for Advanced in 21 days 3 w.
Day: 7, 14
3 w. 7, 14
Productivity
Yoga for Advanced in 28 days 4 w.
Day: 20
4 w. 20
Productivity
Yoga for Advanced in 35 days 5 w.
Day: 27
5 w. 27

Details of the exercise

Category
Supine Poses
Duration
1 minute
Energy consumption
3 kcal

Reward

Flexibility
5
Stamina
1
Focus
3
Strength
1
Mobility
8
Balance
4

Popularity 106 out of 444

Rarely used
in ready-made lessons
50 lessons
Often used
in ready-made courses
72 challenges

Where can I meet

Lesson search
Challenges

Dynamic Extended Reclining Spinal Twist occurs 50 times in 50 lessons

Theme Title Time
Blood Pressure
A. Shishonin's Yoga for Hypertension 25 min
25 min
Energy
Tibetan gymnastics 25 min
25 min
Joints
Healthy Joints 30 min
30 min
Joints
Healthy Joints 45 min
45 min
Joints
Healthy Joints 60 min
60 min
Joints
Healthy Joints 90 min
90 min
Vision
Visual Clarity 45 min
45 min
Vision
Visual Clarity 60 min
60 min
Vision
Visual Clarity 90 min
90 min
Glutes
Tight Butt 45 min
45 min
Glutes
Tight Butt 60 min
60 min
Glutes
Tight Butt 90 min
90 min
Pregnancy
Post Delivery 60 min
60 min
Cystitis
Cystitis Prevention 60 min
60 min
Cystitis
Cystitis Prevention 90 min
90 min
Energy
Active Morning 60 min
60 min
Energy
Active Morning 90 min
90 min
Energy
Cheer U Up 60 min
60 min
Energy
Cheer U Up 90 min
90 min
Relax
Night Yoga 30 min
30 min
Relax
Night Yoga 45 min
45 min
Relax
Night Yoga 60 min
60 min
Relax
Night Yoga 90 min
90 min
Back
Lower Back Pain Relief 45 min
45 min
Back
Lower Back Pain Relief 60 min
60 min
Back
Lower Back Pain Relief 90 min
90 min
Back
Back Pain Relief 60 min
60 min
Sports
Swimming Sequence 30 min
30 min
Sports
Swimming Sequence 60 min
60 min
Sports
Swimming Sequence 45 min
45 min
Sports
Swimming Sequence 90 min
90 min
Sports
Tennis Sequence 20 min
20 min
Sports
Tennis Sequence 25 min
25 min
Sports
Tennis Sequence 30 min
30 min
Sports
Tennis Sequence 45 min
45 min
Sports
Tennis Sequence 60 min
60 min
Sports
Tennis Sequence 90 min
90 min
Aging
Yoga 60+ Cardio 10 min
10 min
Aging
Yoga 60+ Cardio 15 min
15 min
Aging
Yoga 60+ Cardio 20 min
20 min
Aging
Yoga 60+ Cardio 25 min
25 min
Aging
Yoga 60+ Cardio 30 min
30 min
Aging
Yoga 60+ for Immune Boost 20 min
20 min
Aging
Yoga 60+ for Immune Boost 25 min
25 min
Aging
Yoga 60+ for Immune Boost 30 min
30 min
Depression
Release from anxiety 25 min
25 min
Depression
Release from anxiety 20 min
20 min
Kidneys
Swelling removal 45 min
45 min
Back
Yoga for Scoliosis 90 min
90 min
Sex
Prolongation of pleasure 25 min
25 min

Dynamic Extended Reclining Spinal Twist occurs 72 times in 72 challenges

Theme Title Duration Day
Immunity
Boost Your Immune in 28 Days 4 w.
Day: 22, 23
4 w. 22, 23
Flexibility
Flexible Body in 28 Days 4 w.
Day: 8
4 w. 8
Weight Loss
Weight Loss in 28 Days 4 w.
Day: 26
4 w. 26
Stress
Anti-Stress in 28 Days 4 w.
Day: 2, 5
4 w. 2, 5
Depression
Overcoming Depression in 28 Days 4 w.
Day: 14
4 w. 14
Joints
Healthy Joints in 28 Days 4 w.
Day: 15
4 w. 15
Flexibility
Yoga Start in 21 Days 3 w.
Day: 13
3 w. 13
Sleep
Healthy Sleep in 28 Days 4 w.
Day: 4
4 w. 4
Balance
Improve Your Balance in 28 Days 4 w.
Day: 23
4 w. 23
Back
Royal Posture in 28 Days 4 w.
Day: 4, 7, 24
4 w. 4, 7, 24
Abs
6-Pack in 28 Days 4 w.
Day: 13, 14, 20, 22, 25
4 w. 13, 14, 20, 22, 25
Flexibility
Bend Over and Reach the Floor in 28 Days 4 w.
Day: 8, 15
4 w. 8, 15
Energy
Cheerful Morning in 28 Days 4 w.
Day: 8, 12, 17, 22
4 w. 8, 12, 17, 22
Meditation
Meditation for Beginners in 14 Days 2 w.
Day: 5, 14
2 w. 5, 14
Self-Esteem
Self-Esteem Boost in 28 Days 4 w.
Day: 19, 21, 28
4 w. 19, 21, 28
Glutes
Tight Butt Challenge in 28 Days 4 w.
Day: 22
4 w. 22
Depression
Overcoming Depression in 14 Days 2 w.
Day: 2, 3, 5, 11
2 w. 2, 3, 5, 11
Sleep
Healthy Sleep in 14 Days 2 w.
Day: 3
2 w. 3
Stress
Anti-Stress in 14 Days 2 w.
Day: 8, 9
2 w. 8, 9
Lower back
Lower Back Pain Relief Challenge in 14 days 2 w.
Day: 1, 2, 3, 4, 5, 7, 10, 14
2 w. 1, 2, 3, 4, 5, 7, 10, 14
Energy
Cheerful Morning in 14 Days 2 w.
Day: 9
2 w. 9
Back
Royal Posture in 14 Days 2 w.
Day: 2, 8
2 w. 2, 8
Back
Healthy Spine in 14 Days 2 w.
Day: 1, 2, 3, 5, 8, 9, 10, 11
2 w. 1, 2, 3, 5, 8, 9, 10, 11
Joints
Healthy Joints in 14 Days 2 w.
Day: 3, 9, 10
2 w. 3, 9, 10
Flexibility
Flexible Body in 14 Days 2 w.
Day: 7
2 w. 7
Energy
Cheerful Morning in 7 Days 1 w.
Day: 4
1 w. 4
Abs
6-Pack in 7 Days 1 w.
Day: 4
1 w. 4
Back
Healthy Spine in 7 Days 1 w.
Day: 2, 3
1 w. 2, 3
Energy
Energy Wake Up in 14 Days 2 w.
Day: 1, 2, 3, 5, 8
2 w. 1, 2, 3, 5, 8
Glutes
Tight Butt Challenge in 14 days 2 w.
Day: 5
2 w. 5
Flexibility
Bend Over and Reach the Floor in 14 Days 2 w.
Day: 2, 3, 6, 7, 9
2 w. 2, 3, 6, 7, 9
Self-Esteem
Self-Esteem Boost in 7 Days 2 w.
Day: 3, 10
2 w. 3, 10
Relax
Relaxation in 14 Days 2 w.
Day: 4, 5
2 w. 4, 5
Immunity
Boost Your Immune in 14 Days 2 w.
Day: 4
2 w. 4
Immunity
Boost Your Immune in 21 Days 3 w.
Day: 11
3 w. 11
Flexibility
Flexible Body in 21 Days 3 w.
Day: 14
3 w. 14
Stress
Anti-Stress in 21 Days 3 w.
Day: 15, 16
3 w. 15, 16
Depression
Overcoming Depression in 21 Days 3 w.
Day: 9, 10, 12, 18
3 w. 9, 10, 12, 18
Joints
Healthy Joints in 21 Days 3 w.
Day: 10, 16, 17
3 w. 10, 16, 17
Energy
Energy Wake Up in 7 Days 3 w.
Day: 8, 9, 10, 12, 15
3 w. 8, 9, 10, 12, 15
Sleep
Healthy Sleep in 21 Days 3 w.
Day: 10
3 w. 10
Back
Royal Posture in 21 Days 3 w.
Day: 9, 15
3 w. 9, 15
Abs
6-Pack in 21 Days 3 w.
Day: 4
3 w. 4
Flexibility
Bend Over and Reach the Floor in 21 Days 3 w.
Day: 9, 10, 13, 14, 16
3 w. 9, 10, 13, 14, 16
Energy
Cheerful Morning in 21 Days 3 w.
Day: 4, 16
3 w. 4, 16
Meditation
Meditation for Beginners in 21 Days 3 w.
Day: 12, 21
3 w. 12, 21
Glutes
Tight Butt in 21 Days 3 w.
Day: 12
3 w. 12
Self-Esteem
Self-Esteem Boost in 21 Days 3 w.
Day: 10, 17
3 w. 10, 17
Lower back
Lower Back Pain Relief in 21 days 3 w.
Day: 8, 9, 10, 11, 12, 14, 17, 21
3 w. 8, 9, 10, 11, 12, 14, 17, 21
Relax
Relaxation in 21 Days 3 w.
Day: 11, 12
3 w. 11, 12
Back
Healthy Spine in 21 Days 3 w.
Day: 2, 3, 8, 9, 10, 12, 14, 16, 17, 18
3 w. 2, 3, 8, 9, 10, 12, 14, 16, 17, 18
Habits
Stop Drinking in 21 Days 3 w.
Day: 8, 15
3 w. 8, 15
Habits
Stop Drinking in 28 Days 4 w.
Day: 6
4 w. 6
Stress
Release from anxiety in 14 days 2 w.
Day: 1, 12
2 w. 1, 12
Back
Yoga for Scoliosis in 14 Days 2 w.
Day: 12
2 w. 12
Back
Yoga for Scoliosis in 21 Days 3 w.
Day: 3
3 w. 3
Back
Yoga for Scoliosis in 28 Days 4 w.
Day: 12
4 w. 12
Sex
The prolongation of sexual pleasure for 3 months 12 w.
Day: 1, 16, 22, 51, 63
12 w. 1, 16, 22, 51, 63
Split
Front split in 28 Days 4 w.
Day: 14
4 w. 14
Split
Side split in 28 days 4 w.
Day: 5
4 w. 5
Split
Side split in 35 days 5 w.
Day: 14, 35
5 w. 14, 35
Weight Loss
Edema Reduction in 14 Days 2 w.
Day: 7
2 w. 7
Weight Loss
Edema Reduction in 21 Days 3 w.
Day: 5
3 w. 5
Joints
Hip Opening in 21 Days 3 w.
Day: 7, 14, 16
3 w. 7, 14, 16
Joints
Hip Opening in 28 Days 4 w.
Day: 14, 21, 28
4 w. 14, 21, 28
Harmony
Inner Harmony in 28 Days 4 w.
Day: 14
4 w. 14
Cardio
Healthy Heart in 7 Days 1 w.
Day: 1
1 w. 1
Cardio
Healthy Heart in 21 Days 3 w.
Day: 8
3 w. 8
Cardio
Healthy Heart in 28 Days 4 w.
Day: 26
4 w. 26
Productivity
Yoga for Advanced in 21 days 3 w.
Day: 7, 14
3 w. 7, 14
Productivity
Yoga for Advanced in 28 days 4 w.
Day: 20
4 w. 20
Productivity
Yoga for Advanced in 35 days 5 w.
Day: 27
5 w. 27
Урок 263 ( Dynamic Extended Reclining Spinal Twist )

1 / 1 асан
asana
01:04
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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Dynamic Extended Reclining Spinal Twist : video with the correct technique of performing the asana

Information about asana
Technique of execution

Dynamic Extended Reclining Spinal Twist : 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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