Sign in
  • More opportunities
    Sign in to the club to access lessons, meditations and challenges Sign in or Register
Language

Dynamic Knee-to-Chest Vaju mukta kriya

1 min
15 score
2 kcal
Dynamic Knee-to-Chest
hourglass-icon 1 min
asana miniature
00:58
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!

You've completed your lesson in 5 минут. To have your lesson counted and added to your statistics, you should practice for at least a few seconds
Join the Club to practice this lesson
This lesson is available by subscription

Favorable effect

  • Relieves fatigue in the whole body
  • Relaxes the back muscles
  • Relaxes the lower back
  • Improves spinal mobility
  • Stimulates digestion

Contraindications

Pregnancy

Technique of execution

Lay down on your back. Bend your legs. Grab your knees with your hands and pull them towards your belly. Begin rolling from side to side, activating your lower back. Repeat this movement several times. Breathe evenly. Then bring your legs back down to the floor. Relax your arms 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 grab your knees with your hands without strain, try using a strap.

Where can I meet

Lesson search
Challenges

Dynamic Knee-to-Chest occurs 36 times in 36 lessons

Theme Title Time
Energy
Tibetan gymnastics 25 min
25 min
Immunity
Immune Boost 60 min
60 min
Immunity
Immune Boost 90 min
90 min
Vision
Visual Clarity 90 min
90 min
Cystitis
Cystitis Prevention 90 min
90 min
Menstruation
Female Period 90 min
90 min
Energy
Active Morning 60 min
60 min
Energy
Active Morning 90 min
90 min
Relax
Night Yoga 60 min
60 min
Relax
Night Yoga 90 min
90 min
Energy
Get Dynamic 60 min
60 min
Energy
Get Dynamic 90 min
90 min
Digestion
Healthy Digestion 45 min
45 min
Digestion
Healthy Digestion 60 min
60 min
Digestion
Healthy Digestion 90 min
90 min
Kidneys
Healthy Kidneys 90 min
90 min
Back
Lower Back Pain Relief 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
Cardio
Cardio 60 min
60 min
Abs
6-Pack 90 min
90 min
Traveling
Pre-Flight 90 min
90 min
Blood Pressure
Blood Pressure Depressor 60 min
60 min
Traveling
Post Roadtrip 10 min
10 min
Traveling
Post Roadtrip 15 min
15 min
Traveling
Post Roadtrip 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
Traveling
Postflight 45 min
45 min
Traveling
Postflight 60 min
60 min
Traveling
Postflight 90 min
90 min
Kidneys
Swelling removal 90 min
90 min

Dynamic Knee-to-Chest occurs 57 times in 57 challenges

Theme Title Duration Day
Immunity
Boost Your Immune in 28 Days 4 w.
Day: 24
4 w. 24
Flexibility
Flexible Body in 28 Days 4 w.
Day: 2
4 w. 2
Weight Loss
Weight Loss in 28 Days 4 w.
Day: 11
4 w. 11
Back
Healthy Spine in 28 Days 4 w.
Day: 2, 3, 5, 23
4 w. 2, 3, 5, 23
Stress
Anti-Stress in 28 Days 4 w.
Day: 28
4 w. 28
Depression
Overcoming Depression in 28 Days 4 w.
Day: 5
4 w. 5
Back
Royal Posture in 28 Days 4 w.
Day: 2, 3, 5, 10, 12, 15, 18, 23, 28
4 w. 2, 3, 5, 10, 12, 15, 18, 23, 28
Abs
6-Pack in 28 Days 4 w.
Day: 5, 26, 28
4 w. 5, 26, 28
Flexibility
Bend Over and Reach the Floor in 28 Days 4 w.
Day: 12, 28
4 w. 12, 28
Energy
Cheerful Morning in 28 Days 4 w.
Day: 8, 14, 15, 22, 23, 24, 25, 26, 28
4 w. 8, 14, 15, 22, 23, 24, 25, 26, 28
Meditation
Meditation for Beginners in 14 Days 2 w.
Day: 3, 5, 9, 11, 13
2 w. 3, 5, 9, 11, 13
Flexibility
Yoga Start in 14 Days 2 w.
Day: 10
2 w. 10
Self-Esteem
Self-Esteem Boost in 28 Days 4 w.
Day: 23, 24, 28
4 w. 23, 24, 28
Waist
Slim Waist in 28 Days 4 w.
Day: 3, 4, 5
4 w. 3, 4, 5
Lower back
Lower Back Pain Relief Challenge in 28 days 4 w.
Day: 6, 11, 17, 18, 20, 23
4 w. 6, 11, 17, 18, 20, 23
Relax
Relaxation in 28 Days 4 w.
Day: 20, 27
4 w. 20, 27
Depression
Overcoming Depression in 14 Days 2 w.
Day: 1, 4, 5, 11
2 w. 1, 4, 5, 11
Sleep
Healthy Sleep in 14 Days 2 w.
Day: 4
2 w. 4
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, 7, 9, 10, 11, 13, 14
2 w. 1, 2, 3, 7, 9, 10, 11, 13, 14
Split
Front split in 14 Days 2 w.
Day: 13
2 w. 13
Back
Royal Posture in 14 Days 2 w.
Day: 9
2 w. 9
Back
Healthy Spine in 14 Days 2 w.
Day: 1, 3, 5, 8, 9, 10, 11
2 w. 1, 3, 5, 8, 9, 10, 11
Joints
Healthy Joints in 14 Days 2 w.
Day: 1, 3, 7, 8, 9, 10
2 w. 1, 3, 7, 8, 9, 10
Flexibility
Flexible Body in 14 Days 2 w.
Day: 2
2 w. 2
Relax
Relaxation in 7 Days 1 w.
Day: 4
1 w. 4
Lower back
Lower Back Pain Relief Challenge in 7 days 1 w.
Day: 4
1 w. 4
Energy
Energy Wake Up in 14 Days 2 w.
Day: 1, 2, 3, 8
2 w. 1, 2, 3, 8
Flexibility
Bend Over and Reach the Floor in 14 Days 2 w.
Day: 13
2 w. 13
Relax
Relaxation in 14 Days 2 w.
Day: 1, 4, 5, 6
2 w. 1, 4, 5, 6
Immunity
Boost Your Immune in 14 Days 2 w.
Day: 9
2 w. 9
Immunity
Boost Your Immune in 21 Days 3 w.
Day: 16
3 w. 16
Flexibility
Flexible Body in 21 Days 3 w.
Day: 9
3 w. 9
Stress
Anti-Stress in 21 Days 3 w.
Day: 15, 16
3 w. 15, 16
Split
Front split in 21 Days 3 w.
Day: 20
3 w. 20
Depression
Overcoming Depression in 21 Days 3 w.
Day: 8, 11, 12, 18
3 w. 8, 11, 12, 18
Joints
Healthy Joints in 21 Days 3 w.
Day: 8, 10, 14, 15, 16, 17
3 w. 8, 10, 14, 15, 16, 17
Energy
Energy Wake Up in 7 Days 3 w.
Day: 8, 9, 10, 15
3 w. 8, 9, 10, 15
Sleep
Healthy Sleep in 21 Days 3 w.
Day: 11
3 w. 11
Back
Royal Posture in 21 Days 3 w.
Day: 16
3 w. 16
Flexibility
Bend Over and Reach the Floor in 21 Days 3 w.
Day: 20
3 w. 20
Meditation
Meditation for Beginners in 21 Days 3 w.
Day: 10, 12, 16, 18, 20
3 w. 10, 12, 16, 18, 20
Lower back
Lower Back Pain Relief in 21 days 3 w.
Day: 4, 8, 9, 10, 14, 16, 17, 18, 20, 21
3 w. 4, 8, 9, 10, 14, 16, 17, 18, 20, 21
Relax
Relaxation in 21 Days 3 w.
Day: 4, 8, 11, 12, 13
3 w. 4, 8, 11, 12, 13
Back
Healthy Spine in 21 Days 3 w.
Day: 8, 10, 12, 14, 16, 17, 18
3 w. 8, 10, 12, 14, 16, 17, 18
Back
Yoga for Scoliosis in 28 Days 4 w.
Day: 22
4 w. 22
Sex
The prolongation of sexual pleasure for 3 months 12 w.
Day: 13, 16, 42, 63, 68, 70, 77, 81, 84
12 w. 13, 16, 42, 63, 68, 70, 77, 81, 84
Split
Front split in 28 Days 4 w.
Day: 7, 8, 14, 21, 28
4 w. 7, 8, 14, 21, 28
Split
Side split in 28 days 4 w.
Day: 18, 28
4 w. 18, 28
Split
Side split in 35 days 5 w.
Day: 2, 14, 35
5 w. 2, 14, 35
Weight Loss
Edema Reduction in 14 Days 2 w.
Day: 7
2 w. 7
Joints
Hip Opening in 21 Days 3 w.
Day: 7, 14, 19, 21
3 w. 7, 14, 19, 21
Joints
Hip Opening in 28 Days 4 w.
Day: 6, 14
4 w. 6, 14
Cardio
Healthy Heart in 14 Days 2 w.
Day: 11
2 w. 11
Productivity
Yoga for Advanced in 21 days 3 w.
Day: 7, 14, 21
3 w. 7, 14, 21
Productivity
Yoga for Advanced in 28 days 4 w.
Day: 21, 28
4 w. 21, 28
Productivity
Yoga for Advanced in 35 days 5 w.
Day: 14, 35
5 w. 14, 35

Details of the exercise

Category
Supine Poses
Duration
1 minute
Energy consumption
2 kcal

Reward

Flexibility
1
Stamina
1
Focus
2
Strength
1
Mobility
7
Balance
3

Popularity 154 out of 444

Rarely used
in ready-made lessons
36 lessons
Often used
in ready-made courses
57 challenges

Where can I meet

Lesson search
Challenges

Dynamic Knee-to-Chest occurs 36 times in 36 lessons

Theme Title Time
Energy
Tibetan gymnastics 25 min
25 min
Immunity
Immune Boost 60 min
60 min
Immunity
Immune Boost 90 min
90 min
Vision
Visual Clarity 90 min
90 min
Cystitis
Cystitis Prevention 90 min
90 min
Menstruation
Female Period 90 min
90 min
Energy
Active Morning 60 min
60 min
Energy
Active Morning 90 min
90 min
Relax
Night Yoga 60 min
60 min
Relax
Night Yoga 90 min
90 min
Energy
Get Dynamic 60 min
60 min
Energy
Get Dynamic 90 min
90 min
Digestion
Healthy Digestion 45 min
45 min
Digestion
Healthy Digestion 60 min
60 min
Digestion
Healthy Digestion 90 min
90 min
Kidneys
Healthy Kidneys 90 min
90 min
Back
Lower Back Pain Relief 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
Cardio
Cardio 60 min
60 min
Abs
6-Pack 90 min
90 min
Traveling
Pre-Flight 90 min
90 min
Blood Pressure
Blood Pressure Depressor 60 min
60 min
Traveling
Post Roadtrip 10 min
10 min
Traveling
Post Roadtrip 15 min
15 min
Traveling
Post Roadtrip 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
Traveling
Postflight 45 min
45 min
Traveling
Postflight 60 min
60 min
Traveling
Postflight 90 min
90 min
Kidneys
Swelling removal 90 min
90 min

Dynamic Knee-to-Chest occurs 57 times in 57 challenges

Theme Title Duration Day
Immunity
Boost Your Immune in 28 Days 4 w.
Day: 24
4 w. 24
Flexibility
Flexible Body in 28 Days 4 w.
Day: 2
4 w. 2
Weight Loss
Weight Loss in 28 Days 4 w.
Day: 11
4 w. 11
Back
Healthy Spine in 28 Days 4 w.
Day: 2, 3, 5, 23
4 w. 2, 3, 5, 23
Stress
Anti-Stress in 28 Days 4 w.
Day: 28
4 w. 28
Depression
Overcoming Depression in 28 Days 4 w.
Day: 5
4 w. 5
Back
Royal Posture in 28 Days 4 w.
Day: 2, 3, 5, 10, 12, 15, 18, 23, 28
4 w. 2, 3, 5, 10, 12, 15, 18, 23, 28
Abs
6-Pack in 28 Days 4 w.
Day: 5, 26, 28
4 w. 5, 26, 28
Flexibility
Bend Over and Reach the Floor in 28 Days 4 w.
Day: 12, 28
4 w. 12, 28
Energy
Cheerful Morning in 28 Days 4 w.
Day: 8, 14, 15, 22, 23, 24, 25, 26, 28
4 w. 8, 14, 15, 22, 23, 24, 25, 26, 28
Meditation
Meditation for Beginners in 14 Days 2 w.
Day: 3, 5, 9, 11, 13
2 w. 3, 5, 9, 11, 13
Flexibility
Yoga Start in 14 Days 2 w.
Day: 10
2 w. 10
Self-Esteem
Self-Esteem Boost in 28 Days 4 w.
Day: 23, 24, 28
4 w. 23, 24, 28
Waist
Slim Waist in 28 Days 4 w.
Day: 3, 4, 5
4 w. 3, 4, 5
Lower back
Lower Back Pain Relief Challenge in 28 days 4 w.
Day: 6, 11, 17, 18, 20, 23
4 w. 6, 11, 17, 18, 20, 23
Relax
Relaxation in 28 Days 4 w.
Day: 20, 27
4 w. 20, 27
Depression
Overcoming Depression in 14 Days 2 w.
Day: 1, 4, 5, 11
2 w. 1, 4, 5, 11
Sleep
Healthy Sleep in 14 Days 2 w.
Day: 4
2 w. 4
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, 7, 9, 10, 11, 13, 14
2 w. 1, 2, 3, 7, 9, 10, 11, 13, 14
Split
Front split in 14 Days 2 w.
Day: 13
2 w. 13
Back
Royal Posture in 14 Days 2 w.
Day: 9
2 w. 9
Back
Healthy Spine in 14 Days 2 w.
Day: 1, 3, 5, 8, 9, 10, 11
2 w. 1, 3, 5, 8, 9, 10, 11
Joints
Healthy Joints in 14 Days 2 w.
Day: 1, 3, 7, 8, 9, 10
2 w. 1, 3, 7, 8, 9, 10
Flexibility
Flexible Body in 14 Days 2 w.
Day: 2
2 w. 2
Relax
Relaxation in 7 Days 1 w.
Day: 4
1 w. 4
Lower back
Lower Back Pain Relief Challenge in 7 days 1 w.
Day: 4
1 w. 4
Energy
Energy Wake Up in 14 Days 2 w.
Day: 1, 2, 3, 8
2 w. 1, 2, 3, 8
Flexibility
Bend Over and Reach the Floor in 14 Days 2 w.
Day: 13
2 w. 13
Relax
Relaxation in 14 Days 2 w.
Day: 1, 4, 5, 6
2 w. 1, 4, 5, 6
Immunity
Boost Your Immune in 14 Days 2 w.
Day: 9
2 w. 9
Immunity
Boost Your Immune in 21 Days 3 w.
Day: 16
3 w. 16
Flexibility
Flexible Body in 21 Days 3 w.
Day: 9
3 w. 9
Stress
Anti-Stress in 21 Days 3 w.
Day: 15, 16
3 w. 15, 16
Split
Front split in 21 Days 3 w.
Day: 20
3 w. 20
Depression
Overcoming Depression in 21 Days 3 w.
Day: 8, 11, 12, 18
3 w. 8, 11, 12, 18
Joints
Healthy Joints in 21 Days 3 w.
Day: 8, 10, 14, 15, 16, 17
3 w. 8, 10, 14, 15, 16, 17
Energy
Energy Wake Up in 7 Days 3 w.
Day: 8, 9, 10, 15
3 w. 8, 9, 10, 15
Sleep
Healthy Sleep in 21 Days 3 w.
Day: 11
3 w. 11
Back
Royal Posture in 21 Days 3 w.
Day: 16
3 w. 16
Flexibility
Bend Over and Reach the Floor in 21 Days 3 w.
Day: 20
3 w. 20
Meditation
Meditation for Beginners in 21 Days 3 w.
Day: 10, 12, 16, 18, 20
3 w. 10, 12, 16, 18, 20
Lower back
Lower Back Pain Relief in 21 days 3 w.
Day: 4, 8, 9, 10, 14, 16, 17, 18, 20, 21
3 w. 4, 8, 9, 10, 14, 16, 17, 18, 20, 21
Relax
Relaxation in 21 Days 3 w.
Day: 4, 8, 11, 12, 13
3 w. 4, 8, 11, 12, 13
Back
Healthy Spine in 21 Days 3 w.
Day: 8, 10, 12, 14, 16, 17, 18
3 w. 8, 10, 12, 14, 16, 17, 18
Back
Yoga for Scoliosis in 28 Days 4 w.
Day: 22
4 w. 22
Sex
The prolongation of sexual pleasure for 3 months 12 w.
Day: 13, 16, 42, 63, 68, 70, 77, 81, 84
12 w. 13, 16, 42, 63, 68, 70, 77, 81, 84
Split
Front split in 28 Days 4 w.
Day: 7, 8, 14, 21, 28
4 w. 7, 8, 14, 21, 28
Split
Side split in 28 days 4 w.
Day: 18, 28
4 w. 18, 28
Split
Side split in 35 days 5 w.
Day: 2, 14, 35
5 w. 2, 14, 35
Weight Loss
Edema Reduction in 14 Days 2 w.
Day: 7
2 w. 7
Joints
Hip Opening in 21 Days 3 w.
Day: 7, 14, 19, 21
3 w. 7, 14, 19, 21
Joints
Hip Opening in 28 Days 4 w.
Day: 6, 14
4 w. 6, 14
Cardio
Healthy Heart in 14 Days 2 w.
Day: 11
2 w. 11
Productivity
Yoga for Advanced in 21 days 3 w.
Day: 7, 14, 21
3 w. 7, 14, 21
Productivity
Yoga for Advanced in 28 days 4 w.
Day: 21, 28
4 w. 21, 28
Productivity
Yoga for Advanced in 35 days 5 w.
Day: 14, 35
5 w. 14, 35
Урок 199 ( Dynamic Knee-to-Chest )

1 / 1 асан
asana
00:58
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

Все уроки
в мобильном приложении

В приложении Unagrande YogaClub доступны готовые уроки йоги, медитации и интенсивные курсы для решения самых разных задач.
app-store button google-play button

How was your practice?

Все уроки
в мобильном приложении

В приложении Unagrande YogaClub доступны готовые уроки йоги, медитации и интенсивные курсы для решения самых разных задач.
app-store button google-play button

NaN more hour of yoga until level
rewards
challenges
lessons
Unlimited
access for club members Join the Сlub
Language
Log out
Go to profile

Subscription active

NaN days left
365 days
Your opportunities
  • Intensive Yoga challenges
  • 500+ Asanas and Yoga exercises
  • Yoga videos from 10 to 90 minutes
  • Meditations from 5 to 30 minutes
  • Personal statistics and points

Terms of Use and Privacy Policy

Where to send the gift?

Thank you!

We will try to deliver the mat as soon as possible

Dynamic Knee-to-Chest : video with the correct technique of performing the asana

Information about asana
Technique of execution

Dynamic Knee-to-Chest : 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!

Go to