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Dynamic Forward Bend Paschimottanotthita supta kriya

: 1 min

: 40 score

: 7 kcal

Favorable effect

Stretches the spine
Improves hip mobility
Strengthens the hip muscles
Develops flexibility in the back surface of the legs
Reduces fat deposits around the waist
Strengthens the core

Contraindications

Pregnancy

Menstruation

Lower back injuries

Digestive issues

Technique of execution

On the exhale slowly let your feet up off the floor. Straighten your legs. Raise your shoulder blades, arms and head off the floor. Then on the inhale bring your feet down to the floor. On the exhale slowly bend down towards your legs. Try to grab your feet. Then on the exhale activating your abdominal muscles. Let your feet up off the floor. Continue this movement. Breathe evenly. Then stop this movement. Bring your hands and head back down to the floor. Place your arms next to your body.

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

1

If you are unable to keep your legs straight in Angle Pose without straining, try bending your knees.

2

If you can't grab your toes comfortably in Forward Bend, trying using a strap. Straighten your spine and try to bring your belly towards your thighs, stopping at the point when you begin to curve. Avoid pain and tension in your hamstrings.

3

Bend your legs and grab your toes. Make sure your belly is resting on your thighs. Slowly start walking your heels forwards in small increments, eventually until the moment the belly is getting off your thighs. Try to stay here with your spine straight and relax here. Avoid pain and tension in your hamstrings.

4

Bend forwards and place your hands wherever they rest naturally. Bring your belly towards your thighs and try to relax in the posture. Avoid pain and tension in your hamstrings.

Where can I meet

Lesson search

Challenges

Dynamic Forward Bend occurs 17 times in 17 lessons

Theme	Title	Time
Sex	Healthy Prostate 15 min	15 min
Sex	Healthy Prostate 20 min	20 min
Sex	Healthy Prostate 25 min	25 min
Sex	Healthy Prostate 30 min	30 min
Sex	Healthy Prostate 45 min	45 min
Sex	Healthy Prostate 60 min	60 min
Sex	Healthy Prostate 90 min	90 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
Cardio	Cardio 60 min	60 min
Abs	6-Pack 45 min	45 min
Abs	6-Pack 90 min	90 min
Energy	Energy Wake Up 45 min	45 min
Energy	Energy Wake Up 60 min	60 min
Energy	Energy Wake Up 90 min	90 min
Sex	Prolongation of pleasure 45 min	45 min

Dynamic Forward Bend occurs 18 times in 18 challenges

Theme	Title	Duration	Day
Abs	6-Pack in 14 Days 2 w. Day: 1, 9	2 w.	1, 9
Stress	Anti-Stress in 14 Days 2 w. Day: 12, 13	2 w.	12, 13
Lower back	Lower Back Pain Relief Challenge in 14 days 2 w. Day: 5, 7, 12	2 w.	5, 7, 12
Energy	Cheerful Morning in 14 Days 2 w. Day: 7	2 w.	7
Back	Healthy Spine in 14 Days 2 w. Day: 9, 10, 12, 13, 14	2 w.	9, 10, 12, 13, 14
Joints	Healthy Joints in 14 Days 2 w. Day: 13, 14	2 w.	13, 14
Energy	Energy Wake Up in 14 Days 2 w. Day: 2, 3, 8	2 w.	2, 3, 8
Stress	Anti-Stress in 21 Days 3 w. Day: 19, 20	3 w.	19, 20
Joints	Healthy Joints in 21 Days 3 w. Day: 20, 21	3 w.	20, 21
Energy	Energy Wake Up in 7 Days 3 w. Day: 9, 10, 15	3 w.	9, 10, 15
Abs	6-Pack in 21 Days 3 w. Day: 8, 16	3 w.	8, 16
Energy	Cheerful Morning in 21 Days 3 w. Day: 14	3 w.	14
Lower back	Lower Back Pain Relief in 21 days 3 w. Day: 12, 14, 19	3 w.	12, 14, 19
Back	Healthy Spine in 21 Days 3 w. Day: 16, 17, 19, 20, 21	3 w.	16, 17, 19, 20, 21
Back	Yoga for Scoliosis in 21 Days 3 w. Day: 5	3 w.	5
Sex	The prolongation of sexual pleasure for 3 months 12 w. Day: 18, 82	12 w.	18, 82
Cardio	Healthy Heart in 14 Days 2 w. Day: 2, 10	2 w.	2, 10
Cardio	Healthy Heart in 21 Days 3 w. Day: 10	3 w.	10

Details of the exercise

Category

Supine Poses

Duration

: 1 minute

Energy consumption

: 7 kcal

Reward

Flexibility

10

Stamina

6

Focus

7

Strength

5

Mobility

6

Balance

6

Popularity 310 out of 444

Rarely used
in ready-made lessons

17 lessons

Rarely used
in ready-made courses

18 challenges

Where can I meet

Lesson search

Challenges

Dynamic Forward Bend occurs 17 times in 17 lessons

Theme	Title	Time
Sex	Healthy Prostate 15 min	15 min
Sex	Healthy Prostate 20 min	20 min
Sex	Healthy Prostate 25 min	25 min
Sex	Healthy Prostate 30 min	30 min
Sex	Healthy Prostate 45 min	45 min
Sex	Healthy Prostate 60 min	60 min
Sex	Healthy Prostate 90 min	90 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
Cardio	Cardio 60 min	60 min
Abs	6-Pack 45 min	45 min
Abs	6-Pack 90 min	90 min
Energy	Energy Wake Up 45 min	45 min
Energy	Energy Wake Up 60 min	60 min
Energy	Energy Wake Up 90 min	90 min
Sex	Prolongation of pleasure 45 min	45 min

Dynamic Forward Bend occurs 18 times in 18 challenges

Theme	Title	Duration	Day
Abs	6-Pack in 14 Days 2 w. Day: 1, 9	2 w.	1, 9
Stress	Anti-Stress in 14 Days 2 w. Day: 12, 13	2 w.	12, 13
Lower back	Lower Back Pain Relief Challenge in 14 days 2 w. Day: 5, 7, 12	2 w.	5, 7, 12
Energy	Cheerful Morning in 14 Days 2 w. Day: 7	2 w.	7
Back	Healthy Spine in 14 Days 2 w. Day: 9, 10, 12, 13, 14	2 w.	9, 10, 12, 13, 14
Joints	Healthy Joints in 14 Days 2 w. Day: 13, 14	2 w.	13, 14
Energy	Energy Wake Up in 14 Days 2 w. Day: 2, 3, 8	2 w.	2, 3, 8
Stress	Anti-Stress in 21 Days 3 w. Day: 19, 20	3 w.	19, 20
Joints	Healthy Joints in 21 Days 3 w. Day: 20, 21	3 w.	20, 21
Energy	Energy Wake Up in 7 Days 3 w. Day: 9, 10, 15	3 w.	9, 10, 15
Abs	6-Pack in 21 Days 3 w. Day: 8, 16	3 w.	8, 16
Energy	Cheerful Morning in 21 Days 3 w. Day: 14	3 w.	14
Lower back	Lower Back Pain Relief in 21 days 3 w. Day: 12, 14, 19	3 w.	12, 14, 19
Back	Healthy Spine in 21 Days 3 w. Day: 16, 17, 19, 20, 21	3 w.	16, 17, 19, 20, 21
Back	Yoga for Scoliosis in 21 Days 3 w. Day: 5	3 w.	5
Sex	The prolongation of sexual pleasure for 3 months 12 w. Day: 18, 82	12 w.	18, 82
Cardio	Healthy Heart in 14 Days 2 w. Day: 2, 10	2 w.	2, 10
Cardio	Healthy Heart in 21 Days 3 w. Day: 10	3 w.	10