Wide-Legged Dynamic Squat Nichachalana kriya

: 1 min

: 44 score

: 8 kcal

Favorable effect

Strengthens the knees
Stimulates blood circulation in the pelvic area
Improves mobility of the hip joints
Develops flexibility in the inner surface of the legs
Improves mobility of the ankle joints

Contraindications

Pregnancy

Technique of execution

Stand with your feet wide apart. Point your feet outwards. Squat down on your left leg. Bend down. Reach your hands towards the floor. Now slowly straighten your right leg and squat down on your right leg. Continue this left-right dynamic movement. Push your pelvis down towards the floor until you feel the tension in your thigh. Focus on your breath. Find the rhythm of movement that is comfortable for you. Then stop this movement. Lift your torso up. Bring your feet together.

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

If you struggle to squat down to put your hands on the floor, rest your hands on blocks or a stack of books to create additional support.

Where can I meet

Lesson search

Challenges

Wide-Legged Dynamic Squat occurs 137 times in 137 lessons

Theme	Title	Time
Energy	Tibetan gymnastics 25 min	25 min
Legs	Slender Legs 30 min	30 min
Legs	Slender Legs 45 min	45 min
Legs	Slender Legs 60 min	60 min
Legs	Slender Legs 90 min	90 min
Joints	Healthy Joints 60 min	60 min
Joints	Healthy Joints 90 min	90 min
Flexibility	The Splits 10 min	10 min
Flexibility	The Splits 15 min	15 min
Flexibility	The Splits 20 min	20 min
Flexibility	The Splits 25 min	25 min
Flexibility	The Splits 30 min	30 min
Flexibility	The Splits 45 min	45 min
Flexibility	The Splits 60 min	60 min
Flexibility	The Splits 90 min	90 min
Pregnancy	Pregnancy Prep 90 min	90 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
Menstruation	Female Period 90 min	90 min
Energy	Active Morning 45 min	45 min
Energy	Active Morning 60 min	60 min
Energy	Active Morning 90 min	90 min
Energy	Cheer U Up 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 10 min	10 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 60 min	60 min
Flexibility	Flexible Body 90 min	90 min
Energy	Get Dynamic 20 min	20 min
Energy	Get Dynamic 25 min	25 min
Energy	Get Dynamic 30 min	30 min
Energy	Get Dynamic 45 min	45 min
Energy	Get Dynamic 60 min	60 min
Energy	Get Dynamic 90 min	90 min
Sports	Pre-Run 45 min	45 min
Sports	Pre-Run 60 min	60 min
Sports	Pre-Run 90 min	90 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	Snowboarding Sequence 15 min	15 min
Sports	Snowboarding Sequence 20 min	20 min
Sports	Snowboarding Sequence 25 min	25 min
Sports	Snowboarding Sequence 30 min	30 min
Sports	Snowboarding Sequence 45 min	45 min
Sports	Snowboarding Sequence 60 min	60 min
Sports	Snowboarding Sequence 90 min	90 min
Sports	Tennis Sequence 15 min	15 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 10 min	10 min
Sports	Tennis Sequence 90 min	90 min
Sports	Skiing Sequence 20 min	20 min
Sports	Skiing Sequence 25 min	25 min
Sports	Skiing Sequence 30 min	30 min
Sports	Skiing Sequence 45 min	45 min
Sports	Skiing Sequence 60 min	60 min
Sports	Skiing Sequence 90 min	90 min
Cardio	Cardio 10 min	10 min
Cardio	Cardio 15 min	15 min
Cardio	Cardio 20 min	20 min
Cardio	Cardio 25 min	25 min
Cardio	Cardio 30 min	30 min
Cardio	Cardio 45 min	45 min
Cardio	Cardio 60 min	60 min
Cardio	Cardio 90 min	90 min
Relax	Moon Yoga 60 min	60 min
Relax	Moon Yoga 90 min	90 min
Sex	Male Power 10 min	10 min
Sex	Male Power 15 min	15 min
Sex	Male Power 20 min	20 min
Sex	Male Power 25 min	25 min
Sex	Male Power 30 min	30 min
Sex	Male Power 45 min	45 min
Sex	Male Power 60 min	60 min
Sex	Male Power 90 min	90 min
Flexibility	Lotus Pose Sequence 10 min	10 min
Flexibility	Lotus Pose Sequence 15 min	15 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
Relax	Relaxation 60 min	60 min
Energy	Energy Wake Up 10 min	10 min
Energy	Energy Wake Up 15 min	15 min
Energy	Energy Wake Up 20 min	20 min
Energy	Energy Wake Up 25 min	25 min
Energy	Energy Wake Up 30 min	30 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
Flexibility	Stretching 25 min	25 min
Flexibility	Stretching 30 min	30 min
Flexibility	Stretching 45 min	45 min
Flexibility	Stretching 60 min	60 min
Flexibility	Stretching 90 min	90 min
Traveling	Postflight 10 min	10 min
Traveling	Postflight 15 min	15 min
Traveling	Postflight 20 min	20 min
Traveling	Postflight 25 min	25 min
Traveling	Postflight 30 min	30 min
Traveling	Postflight 45 min	45 min
Traveling	Postflight 60 min	60 min
Traveling	Postflight 90 min	90 min
Diabetes	Diabetes Prevention 90 min	90 min
Depression	Release from anxiety 45 min	45 min
Depression	Release from anxiety 20 min	20 min
Kidneys	Swelling removal 10 min	10 min
Kidneys	Swelling removal 20 min	20 min
Sex	Prolongation of pleasure 15 min	15 min
Sex	Prolongation of pleasure 30 min	30 min
Sex	Prolongation of pleasure 60 min	60 min
Sex	Prolongation of pleasure 90 min	90 min
Joints	Opening of the hip joints 20 min	20 min
Joints	Opening of the hip joints 45 min	45 min
Relax	Releasing Muscle Blocks 90 min	90 min
Energy	Hormonal Balance 90 min	90 min

Wide-Legged Dynamic Squat occurs 64 times in 64 challenges

Theme	Title	Duration	Day
Flexibility	Flexible Body in 28 Days 4 w. Day: 2, 3, 4, 5, 25, 28	4 w.	2, 3, 4, 5, 25, 28
Weight Loss	Weight Loss in 28 Days 4 w. Day: 23, 28	4 w.	23, 28
Stress	Anti-Stress in 28 Days 4 w. Day: 4, 5, 10, 11, 25, 26, 27, 28	4 w.	4, 5, 10, 11, 25, 26, 27, 28
Split	Front split in 35 Days 5 w. Day: 1, 2, 3, 5, 8, 9, 10, 11, 15, 17, 23, 25, 26, 35	5 w.	1, 2, 3, 5, 8, 9, 10, 11, 15, 17, 23, 25, 26, 35
Joints	Healthy Joints in 28 Days 4 w. Day: 1, 2, 3, 8, 9, 10, 11, 21, 22, 23, 28	4 w.	1, 2, 3, 8, 9, 10, 11, 21, 22, 23, 28
Flexibility	Yoga Start in 21 Days 3 w. Day: 2, 3, 11, 20, 21	3 w.	2, 3, 11, 20, 21
Sleep	Healthy Sleep in 28 Days 4 w. Day: 5	4 w.	5
Balance	Improve Your Balance in 28 Days 4 w. Day: 16	4 w.	16
Flexibility	Bend Over and Reach the Floor in 28 Days 4 w. Day: 4, 5, 10, 11, 13, 14, 15, 16, 17, 21, 23, 25, 27, 28	4 w.	4, 5, 10, 11, 13, 14, 15, 16, 17, 21, 23, 25, 27, 28
Energy	Cheerful Morning in 28 Days 4 w. Day: 1, 2, 3, 4, 6, 7, 9, 12, 13, 15, 16, 17, 24, 25	4 w.	1, 2, 3, 4, 6, 7, 9, 12, 13, 15, 16, 17, 24, 25
Meditation	Meditation for Beginners in 14 Days 2 w. Day: 6	2 w.	6
Weight Loss	Weight Loss in 21 Days 3 w. Day: 6, 10, 15, 21	3 w.	6, 10, 15, 21
Waist	Slim Waist in 28 Days 4 w. Day: 2, 26	4 w.	2, 26
Legs	Slender Legs in 28 Days 4 w. Day: 3, 4, 5, 9, 11, 16, 17, 22, 27	4 w.	3, 4, 5, 9, 11, 16, 17, 22, 27
Glutes	Tight Butt Challenge in 28 Days 4 w. Day: 25, 27	4 w.	25, 27
Relax	Relaxation in 28 Days 4 w. Day: 1, 10, 11, 14, 15, 16, 17, 21, 22, 23, 25, 27, 28	4 w.	1, 10, 11, 14, 15, 16, 17, 21, 22, 23, 25, 27, 28
Meditation	Meditation for Beginners in 7 Days 1 w. Day: 5	1 w.	5
Energy	Cheerful Morning in 14 Days 2 w. Day: 4, 6	2 w.	4, 6
Split	Side split in 14 Days 2 w. Day: 5, 6, 7, 8, 12, 14	2 w.	5, 6, 7, 8, 12, 14
Joints	Healthy Joints in 14 Days 2 w. Day: 5, 11	2 w.	5, 11
Flexibility	Flexible Body in 14 Days 2 w. Day: 2, 9, 11, 13	2 w.	2, 9, 11, 13
Split	Side split in 7 Days 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Energy	Cheerful Morning in 7 Days 1 w. Day: 1, 3, 7	1 w.	1, 3, 7
Flexibility	Flexible Body 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: 2, 3	2 w.	2, 3
Legs	Slender Legs in 14 Days 2 w. Day: 12	2 w.	12
Relax	Relaxation in 14 Days 2 w. Day: 12	2 w.	12
Immunity	Boost Your Immune in 14 Days 2 w. Day: 2	2 w.	2
Immunity	Boost Your Immune in 21 Days 3 w. Day: 9	3 w.	9
Flexibility	Flexible Body in 21 Days 3 w. Day: 1, 2, 3, 4, 5, 6, 7, 9, 16, 18, 20	3 w.	1, 2, 3, 4, 5, 6, 7, 9, 16, 18, 20
Joints	Healthy Joints in 21 Days 3 w. Day: 12, 18	3 w.	12, 18
Energy	Energy Wake Up in 7 Days 3 w. Day: 9, 10	3 w.	9, 10
Energy	Cheerful Morning in 21 Days 3 w. Day: 1, 3, 7, 11, 13	3 w.	1, 3, 7, 11, 13
Meditation	Meditation for Beginners in 21 Days 3 w. Day: 5, 13	3 w.	5, 13
Legs	Slender Legs in 21 Days 3 w. Day: 19	3 w.	19
Relax	Relaxation in 21 Days 3 w. Day: 19	3 w.	19
Split	Side split in 21 Days 3 w. Day: 1, 2, 3, 4, 5, 6, 7, 12, 13, 14, 15, 19, 21	3 w.	1, 2, 3, 4, 5, 6, 7, 12, 13, 14, 15, 19, 21
Habits	Quit Smoking in 28 Days 4 w. Day: 10	4 w.	10
Habits	Stop Drinking in 28 Days 4 w. Day: 3, 9, 25	4 w.	3, 9, 25
Stress	Release from anxiety in 21 days 3 w. Day: 5, 13	3 w.	5, 13
Stress	Release from anxiety in 28 days 4 w. Day: 5, 12	4 w.	5, 12
Back	Yoga for Scoliosis in 21 Days 3 w. Day: 6	3 w.	6
Back	Yoga for Scoliosis in 28 Days 4 w. Day: 19	4 w.	19
Sex	The prolongation of sexual pleasure for 3 months 12 w. Day: 3, 6, 10, 17, 31, 40, 64	12 w.	3, 6, 10, 17, 31, 40, 64
Split	Front split in 28 Days 4 w. Day: 9, 16	4 w.	9, 16
Split	Side split in 28 days 4 w. Day: 3, 6, 13	4 w.	3, 6, 13
Split	Side split in 35 days 5 w. Day: 2, 8, 23, 27, 30, 32	5 w.	2, 8, 23, 27, 30, 32
Weight Loss	Edema Reduction in 7 Days 1 w. Day: 2, 4	1 w.	2, 4
Weight Loss	Edema Reduction in 14 Days 2 w. Day: 8	2 w.	8
Weight Loss	Edema Reduction in 21 Days 3 w. Day: 1, 10, 20	3 w.	1, 10, 20
Weight Loss	Edema Reduction in 28 Days 4 w. Day: 20, 22, 25	4 w.	20, 22, 25
Joints	Hip Opening in 7 Days 1 w. Day: 1, 3, 4	1 w.	1, 3, 4
Joints	Hip Opening in 14 Days 2 w. Day: 6, 12	2 w.	6, 12
Joints	Hip Opening in 21 Days 3 w. Day: 3, 9, 13, 17	3 w.	3, 9, 13, 17
Joints	Hip Opening in 28 Days 4 w. Day: 3, 11, 16, 23	4 w.	3, 11, 16, 23
Cardio	Healthy Heart in 7 Days 1 w. Day: 2, 5, 7	1 w.	2, 5, 7
Cardio	Healthy Heart in 14 Days 2 w. Day: 2, 9, 13	2 w.	2, 9, 13
Cardio	Healthy Heart in 21 Days 3 w. Day: 5	3 w.	5
Cardio	Healthy Heart in 28 Days 4 w. Day: 2, 5, 9, 17, 19, 20	4 w.	2, 5, 9, 17, 19, 20
Productivity	Yoga for Advanced in 7 days 1 w. Day: 4	1 w.	4
Productivity	Yoga for Advanced in 14 days 2 w. Day: 7, 10	2 w.	7, 10
Productivity	Yoga for Advanced in 21 days 3 w. Day: 12	3 w.	12
Productivity	Yoga for Advanced in 28 days 4 w. Day: 4, 19, 23	4 w.	4, 19, 23
Productivity	Yoga for Advanced in 35 days 5 w. Day: 2, 22, 30	5 w.	2, 22, 30

Details of the exercise

Reward

Flexibility

Stamina

Focus

Strength

Mobility

Balance

Popularity 32 out of 444

Often used
in ready-made lessons

137 lessons

Often used
in ready-made courses

64 challenges

Where can I meet

Lesson search

Challenges

Wide-Legged Dynamic Squat occurs 137 times in 137 lessons

Theme	Title	Time
Energy	Tibetan gymnastics 25 min	25 min
Legs	Slender Legs 30 min	30 min
Legs	Slender Legs 45 min	45 min
Legs	Slender Legs 60 min	60 min
Legs	Slender Legs 90 min	90 min
Joints	Healthy Joints 60 min	60 min
Joints	Healthy Joints 90 min	90 min
Flexibility	The Splits 10 min	10 min
Flexibility	The Splits 15 min	15 min
Flexibility	The Splits 20 min	20 min
Flexibility	The Splits 25 min	25 min
Flexibility	The Splits 30 min	30 min
Flexibility	The Splits 45 min	45 min
Flexibility	The Splits 60 min	60 min
Flexibility	The Splits 90 min	90 min
Pregnancy	Pregnancy Prep 90 min	90 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
Menstruation	Female Period 90 min	90 min
Energy	Active Morning 45 min	45 min
Energy	Active Morning 60 min	60 min
Energy	Active Morning 90 min	90 min
Energy	Cheer U Up 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 10 min	10 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 60 min	60 min
Flexibility	Flexible Body 90 min	90 min
Energy	Get Dynamic 20 min	20 min
Energy	Get Dynamic 25 min	25 min
Energy	Get Dynamic 30 min	30 min
Energy	Get Dynamic 45 min	45 min
Energy	Get Dynamic 60 min	60 min
Energy	Get Dynamic 90 min	90 min
Sports	Pre-Run 45 min	45 min
Sports	Pre-Run 60 min	60 min
Sports	Pre-Run 90 min	90 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	Snowboarding Sequence 15 min	15 min
Sports	Snowboarding Sequence 20 min	20 min
Sports	Snowboarding Sequence 25 min	25 min
Sports	Snowboarding Sequence 30 min	30 min
Sports	Snowboarding Sequence 45 min	45 min
Sports	Snowboarding Sequence 60 min	60 min
Sports	Snowboarding Sequence 90 min	90 min
Sports	Tennis Sequence 15 min	15 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 10 min	10 min
Sports	Tennis Sequence 90 min	90 min
Sports	Skiing Sequence 20 min	20 min
Sports	Skiing Sequence 25 min	25 min
Sports	Skiing Sequence 30 min	30 min
Sports	Skiing Sequence 45 min	45 min
Sports	Skiing Sequence 60 min	60 min
Sports	Skiing Sequence 90 min	90 min
Cardio	Cardio 10 min	10 min
Cardio	Cardio 15 min	15 min
Cardio	Cardio 20 min	20 min
Cardio	Cardio 25 min	25 min
Cardio	Cardio 30 min	30 min
Cardio	Cardio 45 min	45 min
Cardio	Cardio 60 min	60 min
Cardio	Cardio 90 min	90 min
Relax	Moon Yoga 60 min	60 min
Relax	Moon Yoga 90 min	90 min
Sex	Male Power 10 min	10 min
Sex	Male Power 15 min	15 min
Sex	Male Power 20 min	20 min
Sex	Male Power 25 min	25 min
Sex	Male Power 30 min	30 min
Sex	Male Power 45 min	45 min
Sex	Male Power 60 min	60 min
Sex	Male Power 90 min	90 min
Flexibility	Lotus Pose Sequence 10 min	10 min
Flexibility	Lotus Pose Sequence 15 min	15 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
Relax	Relaxation 60 min	60 min
Energy	Energy Wake Up 10 min	10 min
Energy	Energy Wake Up 15 min	15 min
Energy	Energy Wake Up 20 min	20 min
Energy	Energy Wake Up 25 min	25 min
Energy	Energy Wake Up 30 min	30 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
Flexibility	Stretching 25 min	25 min
Flexibility	Stretching 30 min	30 min
Flexibility	Stretching 45 min	45 min
Flexibility	Stretching 60 min	60 min
Flexibility	Stretching 90 min	90 min
Traveling	Postflight 10 min	10 min
Traveling	Postflight 15 min	15 min
Traveling	Postflight 20 min	20 min
Traveling	Postflight 25 min	25 min
Traveling	Postflight 30 min	30 min
Traveling	Postflight 45 min	45 min
Traveling	Postflight 60 min	60 min
Traveling	Postflight 90 min	90 min
Diabetes	Diabetes Prevention 90 min	90 min
Depression	Release from anxiety 45 min	45 min
Depression	Release from anxiety 20 min	20 min
Kidneys	Swelling removal 10 min	10 min
Kidneys	Swelling removal 20 min	20 min
Sex	Prolongation of pleasure 15 min	15 min
Sex	Prolongation of pleasure 30 min	30 min
Sex	Prolongation of pleasure 60 min	60 min
Sex	Prolongation of pleasure 90 min	90 min
Joints	Opening of the hip joints 20 min	20 min
Joints	Opening of the hip joints 45 min	45 min
Relax	Releasing Muscle Blocks 90 min	90 min
Energy	Hormonal Balance 90 min	90 min

Wide-Legged Dynamic Squat occurs 64 times in 64 challenges

Theme	Title	Duration	Day
Flexibility	Flexible Body in 28 Days 4 w. Day: 2, 3, 4, 5, 25, 28	4 w.	2, 3, 4, 5, 25, 28
Weight Loss	Weight Loss in 28 Days 4 w. Day: 23, 28	4 w.	23, 28
Stress	Anti-Stress in 28 Days 4 w. Day: 4, 5, 10, 11, 25, 26, 27, 28	4 w.	4, 5, 10, 11, 25, 26, 27, 28
Split	Front split in 35 Days 5 w. Day: 1, 2, 3, 5, 8, 9, 10, 11, 15, 17, 23, 25, 26, 35	5 w.	1, 2, 3, 5, 8, 9, 10, 11, 15, 17, 23, 25, 26, 35
Joints	Healthy Joints in 28 Days 4 w. Day: 1, 2, 3, 8, 9, 10, 11, 21, 22, 23, 28	4 w.	1, 2, 3, 8, 9, 10, 11, 21, 22, 23, 28
Flexibility	Yoga Start in 21 Days 3 w. Day: 2, 3, 11, 20, 21	3 w.	2, 3, 11, 20, 21
Sleep	Healthy Sleep in 28 Days 4 w. Day: 5	4 w.	5
Balance	Improve Your Balance in 28 Days 4 w. Day: 16	4 w.	16
Flexibility	Bend Over and Reach the Floor in 28 Days 4 w. Day: 4, 5, 10, 11, 13, 14, 15, 16, 17, 21, 23, 25, 27, 28	4 w.	4, 5, 10, 11, 13, 14, 15, 16, 17, 21, 23, 25, 27, 28
Energy	Cheerful Morning in 28 Days 4 w. Day: 1, 2, 3, 4, 6, 7, 9, 12, 13, 15, 16, 17, 24, 25	4 w.	1, 2, 3, 4, 6, 7, 9, 12, 13, 15, 16, 17, 24, 25
Meditation	Meditation for Beginners in 14 Days 2 w. Day: 6	2 w.	6
Weight Loss	Weight Loss in 21 Days 3 w. Day: 6, 10, 15, 21	3 w.	6, 10, 15, 21
Waist	Slim Waist in 28 Days 4 w. Day: 2, 26	4 w.	2, 26
Legs	Slender Legs in 28 Days 4 w. Day: 3, 4, 5, 9, 11, 16, 17, 22, 27	4 w.	3, 4, 5, 9, 11, 16, 17, 22, 27
Glutes	Tight Butt Challenge in 28 Days 4 w. Day: 25, 27	4 w.	25, 27
Relax	Relaxation in 28 Days 4 w. Day: 1, 10, 11, 14, 15, 16, 17, 21, 22, 23, 25, 27, 28	4 w.	1, 10, 11, 14, 15, 16, 17, 21, 22, 23, 25, 27, 28
Meditation	Meditation for Beginners in 7 Days 1 w. Day: 5	1 w.	5
Energy	Cheerful Morning in 14 Days 2 w. Day: 4, 6	2 w.	4, 6
Split	Side split in 14 Days 2 w. Day: 5, 6, 7, 8, 12, 14	2 w.	5, 6, 7, 8, 12, 14
Joints	Healthy Joints in 14 Days 2 w. Day: 5, 11	2 w.	5, 11
Flexibility	Flexible Body in 14 Days 2 w. Day: 2, 9, 11, 13	2 w.	2, 9, 11, 13
Split	Side split in 7 Days 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Energy	Cheerful Morning in 7 Days 1 w. Day: 1, 3, 7	1 w.	1, 3, 7
Flexibility	Flexible Body 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: 2, 3	2 w.	2, 3
Legs	Slender Legs in 14 Days 2 w. Day: 12	2 w.	12
Relax	Relaxation in 14 Days 2 w. Day: 12	2 w.	12
Immunity	Boost Your Immune in 14 Days 2 w. Day: 2	2 w.	2
Immunity	Boost Your Immune in 21 Days 3 w. Day: 9	3 w.	9
Flexibility	Flexible Body in 21 Days 3 w. Day: 1, 2, 3, 4, 5, 6, 7, 9, 16, 18, 20	3 w.	1, 2, 3, 4, 5, 6, 7, 9, 16, 18, 20
Joints	Healthy Joints in 21 Days 3 w. Day: 12, 18	3 w.	12, 18
Energy	Energy Wake Up in 7 Days 3 w. Day: 9, 10	3 w.	9, 10
Energy	Cheerful Morning in 21 Days 3 w. Day: 1, 3, 7, 11, 13	3 w.	1, 3, 7, 11, 13
Meditation	Meditation for Beginners in 21 Days 3 w. Day: 5, 13	3 w.	5, 13
Legs	Slender Legs in 21 Days 3 w. Day: 19	3 w.	19
Relax	Relaxation in 21 Days 3 w. Day: 19	3 w.	19
Split	Side split in 21 Days 3 w. Day: 1, 2, 3, 4, 5, 6, 7, 12, 13, 14, 15, 19, 21	3 w.	1, 2, 3, 4, 5, 6, 7, 12, 13, 14, 15, 19, 21
Habits	Quit Smoking in 28 Days 4 w. Day: 10	4 w.	10
Habits	Stop Drinking in 28 Days 4 w. Day: 3, 9, 25	4 w.	3, 9, 25
Stress	Release from anxiety in 21 days 3 w. Day: 5, 13	3 w.	5, 13
Stress	Release from anxiety in 28 days 4 w. Day: 5, 12	4 w.	5, 12
Back	Yoga for Scoliosis in 21 Days 3 w. Day: 6	3 w.	6
Back	Yoga for Scoliosis in 28 Days 4 w. Day: 19	4 w.	19
Sex	The prolongation of sexual pleasure for 3 months 12 w. Day: 3, 6, 10, 17, 31, 40, 64	12 w.	3, 6, 10, 17, 31, 40, 64
Split	Front split in 28 Days 4 w. Day: 9, 16	4 w.	9, 16
Split	Side split in 28 days 4 w. Day: 3, 6, 13	4 w.	3, 6, 13
Split	Side split in 35 days 5 w. Day: 2, 8, 23, 27, 30, 32	5 w.	2, 8, 23, 27, 30, 32
Weight Loss	Edema Reduction in 7 Days 1 w. Day: 2, 4	1 w.	2, 4
Weight Loss	Edema Reduction in 14 Days 2 w. Day: 8	2 w.	8
Weight Loss	Edema Reduction in 21 Days 3 w. Day: 1, 10, 20	3 w.	1, 10, 20
Weight Loss	Edema Reduction in 28 Days 4 w. Day: 20, 22, 25	4 w.	20, 22, 25
Joints	Hip Opening in 7 Days 1 w. Day: 1, 3, 4	1 w.	1, 3, 4
Joints	Hip Opening in 14 Days 2 w. Day: 6, 12	2 w.	6, 12
Joints	Hip Opening in 21 Days 3 w. Day: 3, 9, 13, 17	3 w.	3, 9, 13, 17
Joints	Hip Opening in 28 Days 4 w. Day: 3, 11, 16, 23	4 w.	3, 11, 16, 23
Cardio	Healthy Heart in 7 Days 1 w. Day: 2, 5, 7	1 w.	2, 5, 7
Cardio	Healthy Heart in 14 Days 2 w. Day: 2, 9, 13	2 w.	2, 9, 13
Cardio	Healthy Heart in 21 Days 3 w. Day: 5	3 w.	5
Cardio	Healthy Heart in 28 Days 4 w. Day: 2, 5, 9, 17, 19, 20	4 w.	2, 5, 9, 17, 19, 20
Productivity	Yoga for Advanced in 7 days 1 w. Day: 4	1 w.	4
Productivity	Yoga for Advanced in 14 days 2 w. Day: 7, 10	2 w.	7, 10
Productivity	Yoga for Advanced in 21 days 3 w. Day: 12	3 w.	12
Productivity	Yoga for Advanced in 28 days 4 w. Day: 4, 19, 23	4 w.	4, 19, 23
Productivity	Yoga for Advanced in 35 days 5 w. Day: 2, 22, 30	5 w.	2, 22, 30

Wide-Legged Dynamic Squat Nichachalana kriya

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

Reward

Popularity 32 out of 444

Where can I meet

Try the Mobile App of the Yoga Club

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Wide-Legged Dynamic Squat Nichachalana kriya

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

Reward

Popularity 32 out of 444

Where can I meet

Try the Mobile App of the Yoga Club

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How was your practice?

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Wide-Legged Dynamic Squat: video with the correct technique of performing the asana

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в мобильном приложении