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Alternating Hand Raise Hasta vinyasa 1

1 min
25 score
4 kcal
Alternating Hand Raise
hourglass-icon 1 min
asana miniature
01:11
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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Favorable effect

  • Increases mobility of the shoulder joints
  • Relaxes the shoulder blades
  • Strengthens the back muscles
  • Improves spinal mobility
  • Promotes good posture

Contraindications

Pregnancy

Technique of execution

Raise your arms up. Now lower your right arm. Simultaneously stretch your left arm upwards, and your right arm downwards. Now switch the arms. Stretch your right arm up, and your left arm down. Switch them one more time. Continue this movement. Breathe evenly. Then bring your arms down to your sides.

Upload date:2024-06-06T12:54:02+03:00

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

1
If you are unable to do simultaneous movements up and down without strain, try pulling your hands up one by one.

Where can I meet

Lesson search
Challenges

Alternating Hand Raise occurs 152 times in 152 lessons

Theme Title Time
Blood Pressure
A. Shishonin's Yoga for Hypertension 30 min
30 min
Blood Pressure
A. Shishonin's Yoga for Hypertension 25 min
25 min
Blood Pressure
A. Shishonin's Yoga for Hypertension 20 min
20 min
Strength
Power Body 90 min
90 min
Arms
Strong Arms 15 min
15 min
Arms
Strong Arms 20 min
20 min
Arms
Strong Arms 25 min
25 min
Arms
Strong Arms 30 min
30 min
Arms
Strong Arms 45 min
45 min
Arms
Strong Arms 60 min
60 min
Arms
Strong Arms 90 min
90 min
Joints
Healthy Joints 15 min
15 min
Joints
Healthy Joints 20 min
20 min
Joints
Healthy Joints 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 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
Energy
Active Morning 90 min
90 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 90 min
90 min
Energy
Get Dynamic 45 min
45 min
Energy
Get Dynamic 60 min
60 min
Energy
Get Dynamic 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
Kidneys
Healthy Kidneys 30 min
30 min
Kidneys
Healthy Kidneys 45 min
45 min
Kidneys
Healthy Kidneys 60 min
60 min
Kidneys
Healthy Kidneys 90 min
90 min
Back
Lower Back Pain Relief 10 min
10 min
Back
Lower Back Pain Relief 15 min
15 min
Back
Lower Back Pain Relief 20 min
20 min
Back
Lower Back Pain Relief 25 min
25 min
Back
Lower Back Pain Relief 30 min
30 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 30 min
30 min
Back
Back Pain Relief 45 min
45 min
Back
Back Pain Relief 90 min
90 min
Sports
Swimming Sequence 60 min
60 min
Sports
Swimming Sequence 45 min
45 min
Sports
Swimming Sequence 90 min
90 min
Aging
Yoga 60+ Cardio 25 min
25 min
Aging
Yoga 60+ Cardio 30 min
30 min
Aging
Yoga 60+ for Blood Pressure Depression 10 min
10 min
Aging
Yoga 60+ for Blood Pressure Depression 15 min
15 min
Aging
Yoga 60+ for Blood Pressure Depression 20 min
20 min
Aging
Yoga 60+ for Blood Pressure Depression 25 min
25 min
Aging
Yoga 60+ for Blood Pressure Depression 30 min
30 min
Aging
Yoga 75+ Cardio 10 min
10 min
Aging
Yoga 75+ Cardio 15 min
15 min
Aging
Yoga 75+ Cardio 20 min
20 min
Aging
Yoga 75+ for Back Pain Relief 10 min
10 min
Aging
Yoga 75+ for Back Pain Relief 15 min
15 min
Aging
Yoga 75+ for Back Pain Relief 20 min
20 min
Sleep
Healthy Sleep 25 min
25 min
Sleep
Healthy Sleep 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
Lungs
Lungs Lymphatic Drainage 10 min
10 min
Lungs
Lungs Lymphatic Drainage 15 min
15 min
Lungs
Lungs Lymphatic Drainage 20 min
20 min
Lungs
Lungs Lymphatic Drainage 25 min
25 min
Lungs
Lungs Lymphatic Drainage 30 min
30 min
Lungs
Lungs Lymphatic Drainage 45 min
45 min
Lungs
Lungs Lymphatic Drainage 60 min
60 min
Lungs
Lungs Lymphatic Drainage 90 min
90 min
Head
Headache Relief 10 min
10 min
Head
Headache Relief 15 min
15 min
Head
Headache Relief 20 min
20 min
Head
Headache Relief 25 min
25 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
Traveling
Pre-Flight 90 min
90 min
Blood Pressure
Blood Pressure Booster 15 min
15 min
Blood Pressure
Blood Pressure Booster 20 min
20 min
Blood Pressure
Blood Pressure Booster 25 min
25 min
Blood Pressure
Blood Pressure Booster 30 min
30 min
Blood Pressure
Blood Pressure Booster 45 min
45 min
Blood Pressure
Blood Pressure Booster 60 min
60 min
Blood Pressure
Blood Pressure Booster 90 min
90 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
Back
Posture Correction 60 min
60 min
Back
Posture Correction 90 min
90 min
Relax
Relaxation 60 min
60 min
Relax
Relaxation 90 min
90 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
Varicose Veins
Varicose Veins 20 min
20 min
Varicose Veins
Varicose Veins 25 min
25 min
Varicose Veins
Varicose Veins 30 min
30 min
Varicose Veins
Varicose Veins 45 min
45 min
Varicose Veins
Varicose Veins 60 min
60 min
Varicose Veins
Varicose Veins 90 min
90 min
Traveling
Postflight 90 min
90 min
Diabetes
Diabetes Prevention 15 min
15 min
Diabetes
Diabetes Prevention 20 min
20 min
Diabetes
Diabetes Prevention 25 min
25 min
Diabetes
Diabetes Prevention 30 min
30 min
Diabetes
Diabetes Prevention 60 min
60 min
Diabetes
Diabetes Prevention 90 min
90 min
Liver
Quit Drinking 60 min
60 min
Habits
Quit Smoking 20 min
20 min
Habits
Quit Smoking 45 min
45 min
Habits
Quit Smoking 60 min
60 min
Habits
Quit Smoking 90 min
90 min
Energy
Tibetan gymnastics 15 min
15 min
Energy
Tibetan gymnastics 45 min
45 min
Energy
Tibetan gymnastics 60 min
60 min
Energy
Tibetan gymnastics 90 min
90 min
Depression
Release from anxiety 60 min
60 min
Kidneys
Swelling removal 60 min
60 min
Back
Yoga for Scoliosis 10 min
10 min
Back
Yoga for Scoliosis 30 min
30 min
Back
Yoga for Scoliosis 45 min
45 min
Back
Yoga for Scoliosis 60 min
60 min
Back
Yoga for Scoliosis 90 min
90 min
Sex
Prolongation of pleasure 60 min
60 min
Sex
Prolongation of pleasure 90 min
90 min
Joints
Opening of the hip joints 45 min
45 min
Joints
Opening of the hip joints 60 min
60 min
Relax
Releasing Muscle Blocks 30 min
30 min
Relax
Releasing Muscle Blocks 60 min
60 min
Energy
Hormonal Balance 90 min
90 min
Relax
Yin yoga 25 min
25 min
Stress
Yoga after a workday 25 min
25 min
Stress
Yoga after a workday 30 min
30 min
Stress
Yoga after a workday 45 min
45 min
Stress
Yoga after a workday 60 min
60 min
Stress
Yoga after a workday 90 min
90 min

Alternating Hand Raise occurs 108 times in 108 challenges

Theme Title Duration Day
Immunity
Boost Your Immune in 28 Days 4 w.
Day: 1, 2, 3, 4, 6, 7, 8, 9, 11, 14, 24
4 w. 1, 2, 3, 4, 6, 7, 8, 9, 11, 14, 24
Flexibility
Flexible Body in 28 Days 4 w.
Day: 4, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17
4 w. 4, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17
Weight Loss
Weight Loss in 28 Days 4 w.
Day: 2, 3, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 26, 27, 28
4 w. 2, 3, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 26, 27, 28
Back
Healthy Spine in 28 Days 4 w.
Day: 1, 7, 8, 9, 10, 11, 16, 17
4 w. 1, 7, 8, 9, 10, 11, 16, 17
Stress
Anti-Stress in 28 Days 4 w.
Day: 3, 5, 7, 9, 10, 14, 15, 16, 17, 19, 20, 21, 22, 25, 27, 28
4 w. 3, 5, 7, 9, 10, 14, 15, 16, 17, 19, 20, 21, 22, 25, 27, 28
Split
Front split in 35 Days 5 w.
Day: 5, 8, 9, 11, 23, 25, 29, 35
5 w. 5, 8, 9, 11, 23, 25, 29, 35
Depression
Overcoming Depression in 28 Days 4 w.
Day: 1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 14, 15, 16, 17, 28
4 w. 1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 14, 15, 16, 17, 28
Joints
Healthy Joints in 28 Days 4 w.
Day: 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 22, 23, 25, 26, 27, 28
4 w. 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 22, 23, 25, 26, 27, 28
Flexibility
Yoga Start in 21 Days 3 w.
Day: 21
3 w. 21
Sleep
Healthy Sleep in 28 Days 4 w.
Day: 3, 5, 7, 8, 10, 11
4 w. 3, 5, 7, 8, 10, 11
Balance
Improve Your Balance in 28 Days 4 w.
Day: 15
4 w. 15
Back
Royal Posture in 28 Days 4 w.
Day: 1, 2, 3, 5, 7, 8, 9, 10, 11, 13, 15, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28
4 w. 1, 2, 3, 5, 7, 8, 9, 10, 11, 13, 15, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28
Abs
6-Pack in 28 Days 4 w.
Day: 28
4 w. 28
Flexibility
Bend Over and Reach the Floor in 28 Days 4 w.
Day: 2, 3, 4, 5, 7, 8, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28
4 w. 2, 3, 4, 5, 7, 8, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28
Energy
Cheerful Morning in 28 Days 4 w.
Day: 3, 5, 7, 18, 20, 21, 23
4 w. 3, 5, 7, 18, 20, 21, 23
Flexibility
Yoga Start in 7 Days 1 w.
Day: 5, 6, 7
1 w. 5, 6, 7
Weight Loss
Weight Loss in 14 Days 2 w.
Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14
2 w. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14
Flexibility
Yoga Start in 14 Days 2 w.
Day: 1, 2, 4, 7, 8, 9, 11, 12, 13, 14
2 w. 1, 2, 4, 7, 8, 9, 11, 12, 13, 14
Weight Loss
Weight Loss in 7 Days 1 w.
Day: 3, 4, 5, 6, 7
1 w. 3, 4, 5, 6, 7
Weight Loss
Weight Loss in 21 Days 3 w.
Day: 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21
3 w. 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21
Self-Esteem
Self-Esteem Boost in 28 Days 4 w.
Day: 3, 4, 5, 7, 10, 11, 16, 17, 21, 22, 23, 25, 26, 27, 28
4 w. 3, 4, 5, 7, 10, 11, 16, 17, 21, 22, 23, 25, 26, 27, 28
Arms
Strong Arms in 28 Days 4 w.
Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28
4 w. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28
Lower back
Lower Back Pain Relief Challenge in 28 days 4 w.
Day: 1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28
4 w. 1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28
Relax
Relaxation in 28 Days 4 w.
Day: 3, 4, 5, 10, 11, 16
4 w. 3, 4, 5, 10, 11, 16
Arms
Strong Arms in 14 Days 2 w.
Day: 1, 4, 5, 7, 8, 9, 12
2 w. 1, 4, 5, 7, 8, 9, 12
Depression
Overcoming Depression in 14 Days 2 w.
Day: 11, 12, 13
2 w. 11, 12, 13
Sleep
Healthy Sleep in 14 Days 2 w.
Day: 5, 6, 7, 8, 9, 10, 14
2 w. 5, 6, 7, 8, 9, 10, 14
Lower back
Lower Back Pain Relief Challenge in 14 days 2 w.
Day: 10, 13
2 w. 10, 13
Back
Royal Posture in 14 Days 2 w.
Day: 1, 2, 3, 4, 5, 7, 9, 10, 14
2 w. 1, 2, 3, 4, 5, 7, 9, 10, 14
Back
Healthy Spine in 14 Days 2 w.
Day: 1, 2, 11
2 w. 1, 2, 11
Joints
Healthy Joints in 14 Days 2 w.
Day: 2, 14
2 w. 2, 14
Flexibility
Flexible Body in 14 Days 2 w.
Day: 7
2 w. 7
Lower back
Lower Back Pain Relief Challenge in 7 days 1 w.
Day: 7
1 w. 7
Arms
Strong Arms in 7 Days 1 w.
Day: 1, 2
1 w. 1, 2
Energy
Cheerful Morning in 7 Days 1 w.
Day: 1, 2, 6
1 w. 1, 2, 6
Flexibility
Bend Over and Reach the Floor in 7 Days 1 w.
Day: 4, 5, 6, 7
1 w. 4, 5, 6, 7
Back
Royal Posture in 7 Days 1 w.
Day: 2
1 w. 2
Joints
Healthy Joints in 7 Days 1 w.
Day: 3
1 w. 3
Back
Healthy Spine 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: 5, 6
2 w. 5, 6
Self-Esteem
Self-Esteem Boost in 7 Days 2 w.
Day: 1, 2, 5, 6, 8, 11, 13
2 w. 1, 2, 5, 6, 8, 11, 13
Relax
Relaxation in 14 Days 2 w.
Day: 6, 7, 8, 10, 12, 14
2 w. 6, 7, 8, 10, 12, 14
Immunity
Boost Your Immune in 14 Days 2 w.
Day: 7, 10, 11, 12
2 w. 7, 10, 11, 12
Immunity
Boost Your Immune in 21 Days 3 w.
Day: 14, 17, 18, 19
3 w. 14, 17, 18, 19
Flexibility
Flexible Body in 21 Days 3 w.
Day: 14
3 w. 14
Depression
Overcoming Depression in 21 Days 3 w.
Day: 18, 19, 20
3 w. 18, 19, 20
Joints
Healthy Joints in 21 Days 3 w.
Day: 3, 9, 21
3 w. 3, 9, 21
Energy
Energy Wake Up in 7 Days 3 w.
Day: 12, 13
3 w. 12, 13
Sleep
Healthy Sleep in 21 Days 3 w.
Day: 12, 13, 14, 15, 16, 17, 21
3 w. 12, 13, 14, 15, 16, 17, 21
Back
Royal Posture in 21 Days 3 w.
Day: 2, 8, 9, 10, 11, 12, 14, 16, 17, 21
3 w. 2, 8, 9, 10, 11, 12, 14, 16, 17, 21
Flexibility
Bend Over and Reach the Floor in 21 Days 3 w.
Day: 4, 5, 6, 7
3 w. 4, 5, 6, 7
Energy
Cheerful Morning in 21 Days 3 w.
Day: 1, 2, 6
3 w. 1, 2, 6
Self-Esteem
Self-Esteem Boost in 21 Days 3 w.
Day: 8, 9, 12, 13, 15, 18, 20
3 w. 8, 9, 12, 13, 15, 18, 20
Arms
Strong Arms in 21 Days 3 w.
Day: 1, 2, 8, 11, 12, 14, 15, 16, 19
3 w. 1, 2, 8, 11, 12, 14, 15, 16, 19
Lower back
Lower Back Pain Relief in 21 days 3 w.
Day: 7, 17, 20
3 w. 7, 17, 20
Relax
Relaxation in 21 Days 3 w.
Day: 13, 14, 15, 17, 19, 21
3 w. 13, 14, 15, 17, 19, 21
Back
Healthy Spine in 21 Days 3 w.
Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 18
3 w. 1, 2, 3, 4, 5, 6, 7, 8, 9, 18
Habits
Quit Smoking in 7 Days 1 w.
Day: 2, 3, 4
1 w. 2, 3, 4
Habits
Quit Smoking in 14 Days 2 w.
Day: 4, 5, 7, 9, 10, 11, 12, 13
2 w. 4, 5, 7, 9, 10, 11, 12, 13
Habits
Quit Smoking in 21 Days 3 w.
Day: 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 13, 15, 16, 17, 18, 19, 20
3 w. 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 13, 15, 16, 17, 18, 19, 20
Habits
Quit Smoking in 28 Days 4 w.
Day: 3, 4, 5, 6, 8, 10, 11, 12, 13, 14, 15, 16, 18, 20, 22, 23, 25, 26, 27
4 w. 3, 4, 5, 6, 8, 10, 11, 12, 13, 14, 15, 16, 18, 20, 22, 23, 25, 26, 27
Habits
Stop Drinking in 7 Days 1 w.
Day: 1, 2, 4, 5, 6, 7
1 w. 1, 2, 4, 5, 6, 7
Habits
Stop Drinking in 14 Days 2 w.
Day: 2, 3, 5, 7, 8, 9, 10
2 w. 2, 3, 5, 7, 8, 9, 10
Habits
Stop Drinking in 21 Days 3 w.
Day: 4, 5, 6, 7, 11, 12
3 w. 4, 5, 6, 7, 11, 12
Habits
Stop Drinking in 28 Days 4 w.
Day: 1, 2, 3, 9
4 w. 1, 2, 3, 9
Back
Yoga for Scoliosis in 7 Days 1 w.
Day: 1, 4, 5, 7
1 w. 1, 4, 5, 7
Back
Yoga for Scoliosis in 14 Days 2 w.
Day: 1, 2, 4, 5, 6, 7, 8, 11, 13, 14
2 w. 1, 2, 4, 5, 6, 7, 8, 11, 13, 14
Back
Yoga for Scoliosis in 21 Days 3 w.
Day: 1, 2, 3, 5, 6, 7, 10, 12, 14, 15, 17, 21
3 w. 1, 2, 3, 5, 6, 7, 10, 12, 14, 15, 17, 21
Back
Yoga for Scoliosis in 28 Days 4 w.
Day: 1, 2, 3, 6, 7, 9, 10, 11, 13, 14, 16, 19, 22, 25
4 w. 1, 2, 3, 6, 7, 9, 10, 11, 13, 14, 16, 19, 22, 25
Sex
The prolongation of sexual pleasure for 3 months 12 w.
Day: 2, 4, 6, 32, 52, 53
12 w. 2, 4, 6, 32, 52, 53
Split
Front split in 28 Days 4 w.
Day: 2, 5, 9, 13
4 w. 2, 5, 9, 13
Split
Side split in 28 days 4 w.
Day: 4, 10, 12
4 w. 4, 10, 12
Split
Side split in 35 days 5 w.
Day: 3
5 w. 3
Weight Loss
Edema Reduction in 7 Days 1 w.
Day: 1, 2, 3, 4
1 w. 1, 2, 3, 4
Weight Loss
Edema Reduction in 14 Days 2 w.
Day: 1, 2, 3, 6
2 w. 1, 2, 3, 6
Weight Loss
Edema Reduction in 21 Days 3 w.
Day: 2
3 w. 2
Weight Loss
Edema Reduction in 28 Days 4 w.
Day: 2, 26
4 w. 2, 26
Joints
Hip Opening in 28 Days 4 w.
Day: 15, 17
4 w. 15, 17
Harmony
Inner Harmony in 28 Days 4 w.
Day: 2, 5, 6, 19, 20
4 w. 2, 5, 6, 19, 20
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, 12
2 w. 2, 9, 12
Cardio
Healthy Heart in 21 Days 3 w.
Day: 3
3 w. 3
Cardio
Healthy Heart in 28 Days 4 w.
Day: 6, 8, 12
4 w. 6, 8, 12
Advanced
Yoga for Advanced in 21 days 3 w.
Day: 4
3 w. 4
Advanced
Yoga for Advanced in 28 days 4 w.
Day: 2, 4, 10, 11
4 w. 2, 4, 10, 11
Advanced
Yoga for Advanced in 35 days 5 w.
Day: 1, 6, 9, 25
5 w. 1, 6, 9, 25
After Pregnancy
Recovery After Childbirth in 7 Days 1 w.
Day: 2
1 w. 2
After Pregnancy
Recovery After Childbirth in 14 Days 2 w.
Day: 1
2 w. 1
After Pregnancy
Recovery After Childbirth in 21 Days 3 w.
Day: 6, 11
3 w. 6, 11
After Pregnancy
Recovery After Childbirth in 28 Days 4 w.
Day: 3, 4, 13
4 w. 3, 4, 13
Neck
Healthy Neck in 7 Days 1 w.
Day: 1, 2, 4, 5, 7
1 w. 1, 2, 4, 5, 7
Neck
Healthy Neck in 14 Days 2 w.
Day: 2, 4, 6, 9
2 w. 2, 4, 6, 9
Neck
Healthy Neck in 21 Days 3 w.
Day: 1, 6, 8, 10, 12, 16, 18, 19
3 w. 1, 6, 8, 10, 12, 16, 18, 19
Neck
Healthy Neck in 28 Days 4 w.
Day: 1, 2, 3, 8, 10, 16, 25
4 w. 1, 2, 3, 8, 10, 16, 25
Head
Relief from headache in 7 days 1 w.
Day: 1, 3, 4
1 w. 1, 3, 4
Head
Relief from headache in 14 days 2 w.
Day: 1, 2, 3
2 w. 1, 2, 3
Head
Relief from headache in 21 days 3 w.
Day: 2, 9, 12, 18, 19
3 w. 2, 9, 12, 18, 19
Head
Relief from headache in 28 days 4 w.
Day: 12, 17, 18, 19, 23, 24, 25, 26
4 w. 12, 17, 18, 19, 23, 24, 25, 26
Breasts
Beautiful Chest in 7 Days 1 w.
Day: 2, 3, 4, 5
1 w. 2, 3, 4, 5
Breasts
Beautiful Chest in 14 Days 2 w.
Day: 3
2 w. 3
Breasts
Beautiful Chest in 21 Days 3 w.
Day: 4, 18
3 w. 4, 18
Breasts
Beautiful Chest in 28 Days 4 w.
Day: 11, 13
4 w. 11, 13
Digestion
Healthy Digestion in 14 Days 2 w.
Day: 4, 8, 12
2 w. 4, 8, 12
Digestion
Healthy Digestion in 21 Days 3 w.
Day: 4, 5, 12, 17
3 w. 4, 5, 12, 17
Digestion
Healthy Digestion in 28 Days 4 w.
Day: 11, 17, 24, 25
4 w. 11, 17, 24, 25
Sex
The prolongation of sexual pleasure for 7 days 1 w.
Day: 6
1 w. 6
Sex
The prolongation of sexual pleasure for 14 days 2 w.
Day: 2, 4
2 w. 2, 4
Sex
The prolongation of sexual pleasure for 28 days 4 w.
Day: 2, 12
4 w. 2, 12

Details of the exercise

Category
Warm-Up
Duration
1 minute
Energy consumption
4 kcal

Reward

Flexibility
4
Stamina
4
Focus
2
Strength
6
Mobility
8
Balance
1

Popularity 20 out of 442

Often used
in ready-made lessons
152 lessons
Often used
in ready-made courses
108 challenges

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Challenges

Alternating Hand Raise occurs 152 times in 152 lessons

Theme Title Time
Blood Pressure
A. Shishonin's Yoga for Hypertension 30 min
30 min
Blood Pressure
A. Shishonin's Yoga for Hypertension 25 min
25 min
Blood Pressure
A. Shishonin's Yoga for Hypertension 20 min
20 min
Strength
Power Body 90 min
90 min
Arms
Strong Arms 15 min
15 min
Arms
Strong Arms 20 min
20 min
Arms
Strong Arms 25 min
25 min
Arms
Strong Arms 30 min
30 min
Arms
Strong Arms 45 min
45 min
Arms
Strong Arms 60 min
60 min
Arms
Strong Arms 90 min
90 min
Joints
Healthy Joints 15 min
15 min
Joints
Healthy Joints 20 min
20 min
Joints
Healthy Joints 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 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
Energy
Active Morning 90 min
90 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 90 min
90 min
Energy
Get Dynamic 45 min
45 min
Energy
Get Dynamic 60 min
60 min
Energy
Get Dynamic 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
Kidneys
Healthy Kidneys 30 min
30 min
Kidneys
Healthy Kidneys 45 min
45 min
Kidneys
Healthy Kidneys 60 min
60 min
Kidneys
Healthy Kidneys 90 min
90 min
Back
Lower Back Pain Relief 10 min
10 min
Back
Lower Back Pain Relief 15 min
15 min
Back
Lower Back Pain Relief 20 min
20 min
Back
Lower Back Pain Relief 25 min
25 min
Back
Lower Back Pain Relief 30 min
30 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 30 min
30 min
Back
Back Pain Relief 45 min
45 min
Back
Back Pain Relief 90 min
90 min
Sports
Swimming Sequence 60 min
60 min
Sports
Swimming Sequence 45 min
45 min
Sports
Swimming Sequence 90 min
90 min
Aging
Yoga 60+ Cardio 25 min
25 min
Aging
Yoga 60+ Cardio 30 min
30 min
Aging
Yoga 60+ for Blood Pressure Depression 10 min
10 min
Aging
Yoga 60+ for Blood Pressure Depression 15 min
15 min
Aging
Yoga 60+ for Blood Pressure Depression 20 min
20 min
Aging
Yoga 60+ for Blood Pressure Depression 25 min
25 min
Aging
Yoga 60+ for Blood Pressure Depression 30 min
30 min
Aging
Yoga 75+ Cardio 10 min
10 min
Aging
Yoga 75+ Cardio 15 min
15 min
Aging
Yoga 75+ Cardio 20 min
20 min
Aging
Yoga 75+ for Back Pain Relief 10 min
10 min
Aging
Yoga 75+ for Back Pain Relief 15 min
15 min
Aging
Yoga 75+ for Back Pain Relief 20 min
20 min
Sleep
Healthy Sleep 25 min
25 min
Sleep
Healthy Sleep 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
Lungs
Lungs Lymphatic Drainage 10 min
10 min
Lungs
Lungs Lymphatic Drainage 15 min
15 min
Lungs
Lungs Lymphatic Drainage 20 min
20 min
Lungs
Lungs Lymphatic Drainage 25 min
25 min
Lungs
Lungs Lymphatic Drainage 30 min
30 min
Lungs
Lungs Lymphatic Drainage 45 min
45 min
Lungs
Lungs Lymphatic Drainage 60 min
60 min
Lungs
Lungs Lymphatic Drainage 90 min
90 min
Head
Headache Relief 10 min
10 min
Head
Headache Relief 15 min
15 min
Head
Headache Relief 20 min
20 min
Head
Headache Relief 25 min
25 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
Traveling
Pre-Flight 90 min
90 min
Blood Pressure
Blood Pressure Booster 15 min
15 min
Blood Pressure
Blood Pressure Booster 20 min
20 min
Blood Pressure
Blood Pressure Booster 25 min
25 min
Blood Pressure
Blood Pressure Booster 30 min
30 min
Blood Pressure
Blood Pressure Booster 45 min
45 min
Blood Pressure
Blood Pressure Booster 60 min
60 min
Blood Pressure
Blood Pressure Booster 90 min
90 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
Back
Posture Correction 60 min
60 min
Back
Posture Correction 90 min
90 min
Relax
Relaxation 60 min
60 min
Relax
Relaxation 90 min
90 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
Varicose Veins
Varicose Veins 20 min
20 min
Varicose Veins
Varicose Veins 25 min
25 min
Varicose Veins
Varicose Veins 30 min
30 min
Varicose Veins
Varicose Veins 45 min
45 min
Varicose Veins
Varicose Veins 60 min
60 min
Varicose Veins
Varicose Veins 90 min
90 min
Traveling
Postflight 90 min
90 min
Diabetes
Diabetes Prevention 15 min
15 min
Diabetes
Diabetes Prevention 20 min
20 min
Diabetes
Diabetes Prevention 25 min
25 min
Diabetes
Diabetes Prevention 30 min
30 min
Diabetes
Diabetes Prevention 60 min
60 min
Diabetes
Diabetes Prevention 90 min
90 min
Liver
Quit Drinking 60 min
60 min
Habits
Quit Smoking 20 min
20 min
Habits
Quit Smoking 45 min
45 min
Habits
Quit Smoking 60 min
60 min
Habits
Quit Smoking 90 min
90 min
Energy
Tibetan gymnastics 15 min
15 min
Energy
Tibetan gymnastics 45 min
45 min
Energy
Tibetan gymnastics 60 min
60 min
Energy
Tibetan gymnastics 90 min
90 min
Depression
Release from anxiety 60 min
60 min
Kidneys
Swelling removal 60 min
60 min
Back
Yoga for Scoliosis 10 min
10 min
Back
Yoga for Scoliosis 30 min
30 min
Back
Yoga for Scoliosis 45 min
45 min
Back
Yoga for Scoliosis 60 min
60 min
Back
Yoga for Scoliosis 90 min
90 min
Sex
Prolongation of pleasure 60 min
60 min
Sex
Prolongation of pleasure 90 min
90 min
Joints
Opening of the hip joints 45 min
45 min
Joints
Opening of the hip joints 60 min
60 min
Relax
Releasing Muscle Blocks 30 min
30 min
Relax
Releasing Muscle Blocks 60 min
60 min
Energy
Hormonal Balance 90 min
90 min
Relax
Yin yoga 25 min
25 min
Stress
Yoga after a workday 25 min
25 min
Stress
Yoga after a workday 30 min
30 min
Stress
Yoga after a workday 45 min
45 min
Stress
Yoga after a workday 60 min
60 min
Stress
Yoga after a workday 90 min
90 min

Alternating Hand Raise occurs 108 times in 108 challenges

Theme Title Duration Day
Immunity
Boost Your Immune in 28 Days 4 w.
Day: 1, 2, 3, 4, 6, 7, 8, 9, 11, 14, 24
4 w. 1, 2, 3, 4, 6, 7, 8, 9, 11, 14, 24
Flexibility
Flexible Body in 28 Days 4 w.
Day: 4, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17
4 w. 4, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17
Weight Loss
Weight Loss in 28 Days 4 w.
Day: 2, 3, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 26, 27, 28
4 w. 2, 3, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 26, 27, 28
Back
Healthy Spine in 28 Days 4 w.
Day: 1, 7, 8, 9, 10, 11, 16, 17
4 w. 1, 7, 8, 9, 10, 11, 16, 17
Stress
Anti-Stress in 28 Days 4 w.
Day: 3, 5, 7, 9, 10, 14, 15, 16, 17, 19, 20, 21, 22, 25, 27, 28
4 w. 3, 5, 7, 9, 10, 14, 15, 16, 17, 19, 20, 21, 22, 25, 27, 28
Split
Front split in 35 Days 5 w.
Day: 5, 8, 9, 11, 23, 25, 29, 35
5 w. 5, 8, 9, 11, 23, 25, 29, 35
Depression
Overcoming Depression in 28 Days 4 w.
Day: 1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 14, 15, 16, 17, 28
4 w. 1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 14, 15, 16, 17, 28
Joints
Healthy Joints in 28 Days 4 w.
Day: 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 22, 23, 25, 26, 27, 28
4 w. 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 22, 23, 25, 26, 27, 28
Flexibility
Yoga Start in 21 Days 3 w.
Day: 21
3 w. 21
Sleep
Healthy Sleep in 28 Days 4 w.
Day: 3, 5, 7, 8, 10, 11
4 w. 3, 5, 7, 8, 10, 11
Balance
Improve Your Balance in 28 Days 4 w.
Day: 15
4 w. 15
Back
Royal Posture in 28 Days 4 w.
Day: 1, 2, 3, 5, 7, 8, 9, 10, 11, 13, 15, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28
4 w. 1, 2, 3, 5, 7, 8, 9, 10, 11, 13, 15, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28
Abs
6-Pack in 28 Days 4 w.
Day: 28
4 w. 28
Flexibility
Bend Over and Reach the Floor in 28 Days 4 w.
Day: 2, 3, 4, 5, 7, 8, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28
4 w. 2, 3, 4, 5, 7, 8, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28
Energy
Cheerful Morning in 28 Days 4 w.
Day: 3, 5, 7, 18, 20, 21, 23
4 w. 3, 5, 7, 18, 20, 21, 23
Flexibility
Yoga Start in 7 Days 1 w.
Day: 5, 6, 7
1 w. 5, 6, 7
Weight Loss
Weight Loss in 14 Days 2 w.
Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14
2 w. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14
Flexibility
Yoga Start in 14 Days 2 w.
Day: 1, 2, 4, 7, 8, 9, 11, 12, 13, 14
2 w. 1, 2, 4, 7, 8, 9, 11, 12, 13, 14
Weight Loss
Weight Loss in 7 Days 1 w.
Day: 3, 4, 5, 6, 7
1 w. 3, 4, 5, 6, 7
Weight Loss
Weight Loss in 21 Days 3 w.
Day: 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21
3 w. 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21
Self-Esteem
Self-Esteem Boost in 28 Days 4 w.
Day: 3, 4, 5, 7, 10, 11, 16, 17, 21, 22, 23, 25, 26, 27, 28
4 w. 3, 4, 5, 7, 10, 11, 16, 17, 21, 22, 23, 25, 26, 27, 28
Arms
Strong Arms in 28 Days 4 w.
Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28
4 w. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28
Lower back
Lower Back Pain Relief Challenge in 28 days 4 w.
Day: 1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28
4 w. 1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28
Relax
Relaxation in 28 Days 4 w.
Day: 3, 4, 5, 10, 11, 16
4 w. 3, 4, 5, 10, 11, 16
Arms
Strong Arms in 14 Days 2 w.
Day: 1, 4, 5, 7, 8, 9, 12
2 w. 1, 4, 5, 7, 8, 9, 12
Depression
Overcoming Depression in 14 Days 2 w.
Day: 11, 12, 13
2 w. 11, 12, 13
Sleep
Healthy Sleep in 14 Days 2 w.
Day: 5, 6, 7, 8, 9, 10, 14
2 w. 5, 6, 7, 8, 9, 10, 14
Lower back
Lower Back Pain Relief Challenge in 14 days 2 w.
Day: 10, 13
2 w. 10, 13
Back
Royal Posture in 14 Days 2 w.
Day: 1, 2, 3, 4, 5, 7, 9, 10, 14
2 w. 1, 2, 3, 4, 5, 7, 9, 10, 14
Back
Healthy Spine in 14 Days 2 w.
Day: 1, 2, 11
2 w. 1, 2, 11
Joints
Healthy Joints in 14 Days 2 w.
Day: 2, 14
2 w. 2, 14
Flexibility
Flexible Body in 14 Days 2 w.
Day: 7
2 w. 7
Lower back
Lower Back Pain Relief Challenge in 7 days 1 w.
Day: 7
1 w. 7
Arms
Strong Arms in 7 Days 1 w.
Day: 1, 2
1 w. 1, 2
Energy
Cheerful Morning in 7 Days 1 w.
Day: 1, 2, 6
1 w. 1, 2, 6
Flexibility
Bend Over and Reach the Floor in 7 Days 1 w.
Day: 4, 5, 6, 7
1 w. 4, 5, 6, 7
Back
Royal Posture in 7 Days 1 w.
Day: 2
1 w. 2
Joints
Healthy Joints in 7 Days 1 w.
Day: 3
1 w. 3
Back
Healthy Spine 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: 5, 6
2 w. 5, 6
Self-Esteem
Self-Esteem Boost in 7 Days 2 w.
Day: 1, 2, 5, 6, 8, 11, 13
2 w. 1, 2, 5, 6, 8, 11, 13
Relax
Relaxation in 14 Days 2 w.
Day: 6, 7, 8, 10, 12, 14
2 w. 6, 7, 8, 10, 12, 14
Immunity
Boost Your Immune in 14 Days 2 w.
Day: 7, 10, 11, 12
2 w. 7, 10, 11, 12
Immunity
Boost Your Immune in 21 Days 3 w.
Day: 14, 17, 18, 19
3 w. 14, 17, 18, 19
Flexibility
Flexible Body in 21 Days 3 w.
Day: 14
3 w. 14
Depression
Overcoming Depression in 21 Days 3 w.
Day: 18, 19, 20
3 w. 18, 19, 20
Joints
Healthy Joints in 21 Days 3 w.
Day: 3, 9, 21
3 w. 3, 9, 21
Energy
Energy Wake Up in 7 Days 3 w.
Day: 12, 13
3 w. 12, 13
Sleep
Healthy Sleep in 21 Days 3 w.
Day: 12, 13, 14, 15, 16, 17, 21
3 w. 12, 13, 14, 15, 16, 17, 21
Back
Royal Posture in 21 Days 3 w.
Day: 2, 8, 9, 10, 11, 12, 14, 16, 17, 21
3 w. 2, 8, 9, 10, 11, 12, 14, 16, 17, 21
Flexibility
Bend Over and Reach the Floor in 21 Days 3 w.
Day: 4, 5, 6, 7
3 w. 4, 5, 6, 7
Energy
Cheerful Morning in 21 Days 3 w.
Day: 1, 2, 6
3 w. 1, 2, 6
Self-Esteem
Self-Esteem Boost in 21 Days 3 w.
Day: 8, 9, 12, 13, 15, 18, 20
3 w. 8, 9, 12, 13, 15, 18, 20
Arms
Strong Arms in 21 Days 3 w.
Day: 1, 2, 8, 11, 12, 14, 15, 16, 19
3 w. 1, 2, 8, 11, 12, 14, 15, 16, 19
Lower back
Lower Back Pain Relief in 21 days 3 w.
Day: 7, 17, 20
3 w. 7, 17, 20
Relax
Relaxation in 21 Days 3 w.
Day: 13, 14, 15, 17, 19, 21
3 w. 13, 14, 15, 17, 19, 21
Back
Healthy Spine in 21 Days 3 w.
Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 18
3 w. 1, 2, 3, 4, 5, 6, 7, 8, 9, 18
Habits
Quit Smoking in 7 Days 1 w.
Day: 2, 3, 4
1 w. 2, 3, 4
Habits
Quit Smoking in 14 Days 2 w.
Day: 4, 5, 7, 9, 10, 11, 12, 13
2 w. 4, 5, 7, 9, 10, 11, 12, 13
Habits
Quit Smoking in 21 Days 3 w.
Day: 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 13, 15, 16, 17, 18, 19, 20
3 w. 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 13, 15, 16, 17, 18, 19, 20
Habits
Quit Smoking in 28 Days 4 w.
Day: 3, 4, 5, 6, 8, 10, 11, 12, 13, 14, 15, 16, 18, 20, 22, 23, 25, 26, 27
4 w. 3, 4, 5, 6, 8, 10, 11, 12, 13, 14, 15, 16, 18, 20, 22, 23, 25, 26, 27
Habits
Stop Drinking in 7 Days 1 w.
Day: 1, 2, 4, 5, 6, 7
1 w. 1, 2, 4, 5, 6, 7
Habits
Stop Drinking in 14 Days 2 w.
Day: 2, 3, 5, 7, 8, 9, 10
2 w. 2, 3, 5, 7, 8, 9, 10
Habits
Stop Drinking in 21 Days 3 w.
Day: 4, 5, 6, 7, 11, 12
3 w. 4, 5, 6, 7, 11, 12
Habits
Stop Drinking in 28 Days 4 w.
Day: 1, 2, 3, 9
4 w. 1, 2, 3, 9
Back
Yoga for Scoliosis in 7 Days 1 w.
Day: 1, 4, 5, 7
1 w. 1, 4, 5, 7
Back
Yoga for Scoliosis in 14 Days 2 w.
Day: 1, 2, 4, 5, 6, 7, 8, 11, 13, 14
2 w. 1, 2, 4, 5, 6, 7, 8, 11, 13, 14
Back
Yoga for Scoliosis in 21 Days 3 w.
Day: 1, 2, 3, 5, 6, 7, 10, 12, 14, 15, 17, 21
3 w. 1, 2, 3, 5, 6, 7, 10, 12, 14, 15, 17, 21
Back
Yoga for Scoliosis in 28 Days 4 w.
Day: 1, 2, 3, 6, 7, 9, 10, 11, 13, 14, 16, 19, 22, 25
4 w. 1, 2, 3, 6, 7, 9, 10, 11, 13, 14, 16, 19, 22, 25
Sex
The prolongation of sexual pleasure for 3 months 12 w.
Day: 2, 4, 6, 32, 52, 53
12 w. 2, 4, 6, 32, 52, 53
Split
Front split in 28 Days 4 w.
Day: 2, 5, 9, 13
4 w. 2, 5, 9, 13
Split
Side split in 28 days 4 w.
Day: 4, 10, 12
4 w. 4, 10, 12
Split
Side split in 35 days 5 w.
Day: 3
5 w. 3
Weight Loss
Edema Reduction in 7 Days 1 w.
Day: 1, 2, 3, 4
1 w. 1, 2, 3, 4
Weight Loss
Edema Reduction in 14 Days 2 w.
Day: 1, 2, 3, 6
2 w. 1, 2, 3, 6
Weight Loss
Edema Reduction in 21 Days 3 w.
Day: 2
3 w. 2
Weight Loss
Edema Reduction in 28 Days 4 w.
Day: 2, 26
4 w. 2, 26
Joints
Hip Opening in 28 Days 4 w.
Day: 15, 17
4 w. 15, 17
Harmony
Inner Harmony in 28 Days 4 w.
Day: 2, 5, 6, 19, 20
4 w. 2, 5, 6, 19, 20
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, 12
2 w. 2, 9, 12
Cardio
Healthy Heart in 21 Days 3 w.
Day: 3
3 w. 3
Cardio
Healthy Heart in 28 Days 4 w.
Day: 6, 8, 12
4 w. 6, 8, 12
Advanced
Yoga for Advanced in 21 days 3 w.
Day: 4
3 w. 4
Advanced
Yoga for Advanced in 28 days 4 w.
Day: 2, 4, 10, 11
4 w. 2, 4, 10, 11
Advanced
Yoga for Advanced in 35 days 5 w.
Day: 1, 6, 9, 25
5 w. 1, 6, 9, 25
After Pregnancy
Recovery After Childbirth in 7 Days 1 w.
Day: 2
1 w. 2
After Pregnancy
Recovery After Childbirth in 14 Days 2 w.
Day: 1
2 w. 1
After Pregnancy
Recovery After Childbirth in 21 Days 3 w.
Day: 6, 11
3 w. 6, 11
After Pregnancy
Recovery After Childbirth in 28 Days 4 w.
Day: 3, 4, 13
4 w. 3, 4, 13
Neck
Healthy Neck in 7 Days 1 w.
Day: 1, 2, 4, 5, 7
1 w. 1, 2, 4, 5, 7
Neck
Healthy Neck in 14 Days 2 w.
Day: 2, 4, 6, 9
2 w. 2, 4, 6, 9
Neck
Healthy Neck in 21 Days 3 w.
Day: 1, 6, 8, 10, 12, 16, 18, 19
3 w. 1, 6, 8, 10, 12, 16, 18, 19
Neck
Healthy Neck in 28 Days 4 w.
Day: 1, 2, 3, 8, 10, 16, 25
4 w. 1, 2, 3, 8, 10, 16, 25
Head
Relief from headache in 7 days 1 w.
Day: 1, 3, 4
1 w. 1, 3, 4
Head
Relief from headache in 14 days 2 w.
Day: 1, 2, 3
2 w. 1, 2, 3
Head
Relief from headache in 21 days 3 w.
Day: 2, 9, 12, 18, 19
3 w. 2, 9, 12, 18, 19
Head
Relief from headache in 28 days 4 w.
Day: 12, 17, 18, 19, 23, 24, 25, 26
4 w. 12, 17, 18, 19, 23, 24, 25, 26
Breasts
Beautiful Chest in 7 Days 1 w.
Day: 2, 3, 4, 5
1 w. 2, 3, 4, 5
Breasts
Beautiful Chest in 14 Days 2 w.
Day: 3
2 w. 3
Breasts
Beautiful Chest in 21 Days 3 w.
Day: 4, 18
3 w. 4, 18
Breasts
Beautiful Chest in 28 Days 4 w.
Day: 11, 13
4 w. 11, 13
Digestion
Healthy Digestion in 14 Days 2 w.
Day: 4, 8, 12
2 w. 4, 8, 12
Digestion
Healthy Digestion in 21 Days 3 w.
Day: 4, 5, 12, 17
3 w. 4, 5, 12, 17
Digestion
Healthy Digestion in 28 Days 4 w.
Day: 11, 17, 24, 25
4 w. 11, 17, 24, 25
Sex
The prolongation of sexual pleasure for 7 days 1 w.
Day: 6
1 w. 6
Sex
The prolongation of sexual pleasure for 14 days 2 w.
Day: 2, 4
2 w. 2, 4
Sex
The prolongation of sexual pleasure for 28 days 4 w.
Day: 2, 12
4 w. 2, 12
Урок 138 ( Alternating Hand Raise )

1 / 1 асан
asana
01:11
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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Alternating Hand Raise: video with the correct technique of performing the asana

Information about asana
Technique of execution

Alternating Hand Raise: 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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