Alternating Vertical Stretch Hasta vinyasa I

: 1 min

: 25 score

: 2 kcal

Warm-Ups

Dynamic

Favorable effect

Improves shoulder joint mobility
Relaxes the muscles between the shoulder blades
Strengthens the back muscles
Improves spinal mobility
Improves posture awareness

Contraindications

Pregnancy

Technique of execution

Raise both arms. Lower your right arm while reaching your left arm up and your right arm down. Switch sides, moving your arms out to the sides as they pass each other. Continue at an easy pace, breathe freely and then lower both arms.

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

Start by reaching one arm up at a time, then try moving both arms together.

Where can I meet

Lesson search

Challenges

Alternating Vertical Stretch occurs 187 times in ready-made lessons

Theme	Title	Time
Blood pressure	A. Shishonin's Routine 30 min	30 min
Blood pressure	A. Shishonin's Routine 25 min	25 min
Blood pressure	A. Shishonin's Routine 20 min	20 min
Strength	Strength Routine 90 min	90 min
Strength	Strong Arms 15 min	15 min
Strength	Strong Arms 20 min	20 min
Strength	Strong Arms 25 min	25 min
Strength	Strong Arms 30 min	30 min
Strength	Strong Arms 45 min	45 min
Strength	Strong Arms 60 min	60 min
Strength	Strong Arms 90 min	90 min
Joints	Joint Mobility 15 min	15 min
Joints	Joint Mobility 20 min	20 min
Joints	Joint Mobility 25 min	25 min
Joints	Joint Mobility 30 min	30 min
Joints	Joint Mobility 45 min	45 min
Joints	Joint Mobility 60 min	60 min
Joints	Joint Mobility 90 min	90 min
Eyes	Better Vision 30 min	30 min
Eyes	Better Vision 45 min	45 min
Eyes	Better Vision 60 min	60 min
Eyes	Better Vision 90 min	90 min
Energy	Active Morning 90 min	90 min
Depression	Overcoming Depression 45 min	45 min
Depression	Overcoming Depression 60 min	60 min
Depression	Overcoming Depression 90 min	90 min
Flexibility	Flexible Body 90 min	90 min
Energy	Dynamic Routine 45 min	45 min
Energy	Dynamic Routine 60 min	60 min
Energy	Dynamic Routine 90 min	90 min
Back	Healthy Neck 10 min	10 min
Neck	Healthy Neck 15 min	15 min
Back	Healthy Neck 20 min	20 min
Neck	Healthy Neck 25 min	25 min
Neck	Healthy Neck 30 min	30 min
Neck	Healthy Neck 45 min	45 min
Neck	Healthy Neck 60 min	60 min
Neck	Healthy Neck 90 min	90 min
Kidneys	Yoga for the Kidneys 30 min	30 min
Kidneys	Yoga for the Kidneys 45 min	45 min
Kidneys	Yoga for the Kidneys 60 min	60 min
Kidneys	Yoga for the Kidneys 90 min	90 min
Back	Yoga for the Lower Back 10 min	10 min
Back	Yoga for the Lower Back 15 min	15 min
Back	Yoga for the Lower Back 20 min	20 min
Back	Yoga for the Lower Back 25 min	25 min
Back	Yoga for the Lower Back 30 min	30 min
Back	Yoga for the Lower Back 45 min	45 min
Back	Yoga for the Lower Back 60 min	60 min
Back	Yoga for the Lower Back 90 min	90 min
Back	Yoga for the Back 30 min	30 min
Back	Yoga for the Back 45 min	45 min
Back	Yoga for the Back 90 min	90 min
Sports	Yoga for Swimmers 60 min	60 min
Sports	Yoga for Swimmers 45 min	45 min
Sports	Yoga for Swimmers 90 min	90 min
Active ageing	Cardio Yoga 60+ 25 min	25 min
Active ageing	Cardio Yoga 60+ 30 min	30 min
Active ageing	Yoga 60+ for High Blood Pressure 10 min	10 min
Active ageing	Yoga 60+ for High Blood Pressure 15 min	15 min
Active ageing	Yoga 60+ for High Blood Pressure 20 min	20 min
Active ageing	Yoga 60+ for High Blood Pressure 25 min	25 min
Active ageing	Yoga 60+ for High Blood Pressure 30 min	30 min
Active ageing	Cardio Yoga 75+ 10 min	10 min
Active ageing	Cardio Yoga 75+ 15 min	15 min
Active ageing	Cardio Yoga 75+ 20 min	20 min
Active ageing	Yoga 75+: Back and Posture 10 min	10 min
Active ageing	Yoga 75+: Back and Posture 15 min	15 min
Active ageing	Yoga 75+: Back and Posture 20 min	20 min
Sleep	Sound Sleep 25 min	25 min
Sleep	Sound Sleep 30 min	30 min
Sleep	Sound Sleep 45 min	45 min
Sleep	Sound Sleep 60 min	60 min
Sleep	Sound Sleep 90 min	90 min
Lungs	Yoga for Easier Breathing 10 min	10 min
Lungs	Yoga for Easier Breathing 15 min	15 min
Lungs	Yoga for Easier Breathing 20 min	20 min
Lungs	Yoga for Easier Breathing 25 min	25 min
Lungs	Yoga for Easier Breathing 30 min	30 min
Lungs	Yoga for Easier Breathing 45 min	45 min
Lungs	Yoga for Easier Breathing 60 min	60 min
Lungs	Yoga for Easier Breathing 90 min	90 min
Headache	Yoga for the Neck and Shoulders 10 min	10 min
Headache	Yoga for the Neck and Shoulders 15 min	15 min
Headache	Yoga for the Neck and Shoulders 20 min	20 min
Headache	Yoga for the Neck and Shoulders 25 min	25 min
Headache	Yoga for the Neck and Shoulders 30 min	30 min
Headache	Yoga for the Neck and Shoulders 45 min	45 min
Headache	Yoga for the Neck and Shoulders 60 min	60 min
Headache	Yoga for the Neck and Shoulders 90 min	90 min
Travel	Yoga Before a Flight 90 min	90 min
Blood pressure	Yoga for Low Blood Pressure 15 min	15 min
Blood pressure	Yoga for Low Blood Pressure 20 min	20 min
Blood pressure	Yoga for Low Blood Pressure 25 min	25 min
Blood pressure	Yoga for Low Blood Pressure 30 min	30 min
Blood pressure	Yoga for Low Blood Pressure 45 min	45 min
Blood pressure	Yoga for Low Blood Pressure 60 min	60 min
Blood pressure	Yoga for Low Blood Pressure 90 min	90 min
Blood pressure	Yoga for High Blood Pressure 45 min	45 min
Blood pressure	Yoga for High Blood Pressure 60 min	60 min
Blood pressure	Yoga for High Blood Pressure 90 min	90 min
Back	Good Posture 60 min	60 min
Back	Good Posture 90 min	90 min
Relaxation	Relaxation 60 min	60 min
Relaxation	Relaxation 90 min	90 min
Energy	Awaken Your Strength 25 min	25 min
Energy	Awaken Your Strength 30 min	30 min
Energy	Awaken Your Strength 45 min	45 min
Energy	Awaken Your Strength 60 min	60 min
Energy	Awaken Your Strength 90 min	90 min
Varicose veins	Varicose Vein Prevention 20 min	20 min
Varicose veins	Varicose Vein Prevention 25 min	25 min
Varicose veins	Varicose Vein Prevention 30 min	30 min
Varicose veins	Varicose Vein Prevention 45 min	45 min
Varicose veins	Varicose Vein Prevention 60 min	60 min
Varicose veins	Varicose Vein Prevention 90 min	90 min
Travel	Yoga After a Flight 90 min	90 min
Diabetes	Yoga for Diabetes 15 min	15 min
Diabetes	Yoga for Diabetes 20 min	20 min
Diabetes	Yoga for Diabetes 25 min	25 min
Diabetes	Yoga for Diabetes 30 min	30 min
Diabetes	Yoga for Diabetes 60 min	60 min
Diabetes	Yoga for Diabetes 90 min	90 min
Habits	Yoga When Giving Up Alcohol 60 min	60 min
Lungs	Yoga When Quitting Smoking 20 min	20 min
Lungs	Yoga When Quitting Smoking 45 min	45 min
Lungs	Yoga When Quitting Smoking 60 min	60 min
Lungs	Yoga When Quitting Smoking 90 min	90 min
Energy	Tibetan Exercises 15 min	15 min
Energy	Tibetan Exercises 45 min	45 min
Energy	Tibetan Exercises 60 min	60 min
Energy	Tibetan Exercises 90 min	90 min
Depression	Yoga for Anxiety Relief 60 min	60 min
Flexibility	Swelling Relief 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
Energy	Lasting Pleasure 60 min	60 min
Energy	Lasting Pleasure 90 min	90 min
Flexibility	Hip Mobility 45 min	45 min
Flexibility	Hip Mobility 60 min	60 min
Relaxation	Muscle Tension Relief 30 min	30 min
Relaxation	Muscle Tension Relief 60 min	60 min
Energy	Hormonal Yoga 90 min	90 min
Relaxation	Yin Yoga 25 min	25 min
Stress relief	Yoga After Work 25 min	25 min
Stress relief	Yoga After Work 30 min	30 min
Stress relief	Yoga After Work 45 min	45 min
Stress relief	Yoga After Work 60 min	60 min
Stress relief	Yoga After Work 90 min	90 min
Back	Yoga for Hyperlordosis 45 min	45 min
Back	Yoga for Hyperkyphosis 45 min	45 min
Back	Yoga for Hyperkyphosis 60 min	60 min
Arms	Yoga for Hands and Wrists 20 min	20 min
Arms	Yoga for Hands and Wrists 25 min	25 min
Arms	Yoga for Hands and Wrists 30 min	30 min
Arms	Yoga for Hands and Wrists 45 min	45 min
Arms	Yoga for Hands and Wrists 60 min	60 min
Arms	Yoga for Hands and Wrists 90 min	90 min
Active ageing	Yoga During Menopause 60 min	60 min
Active ageing	Yoga During Menopause 90 min	90 min
Cardio	Yoga for Calm and Muscle Tone 30 min	30 min
Cardio	Yoga for Calm and Muscle Tone 45 min	45 min
Relaxation	Office Yoga 15 min	15 min
Relaxation	Office Yoga 30 min	30 min
Relaxation	Office Yoga 45 min	45 min
Relaxation	Office Yoga 60 min	60 min
Stress relief	Yoga for ADHD 20 min	20 min
Stress relief	Yoga for ADHD 25 min	25 min
Health	Yoga for ADHD 30 min	30 min
Stress relief	Yoga for ADHD 45 min	45 min
Stress relief	Yoga for ADHD 60 min	60 min
Stress relief	Yoga for ADHD 90 min	90 min
Whole body	Yoga for Shoulders and Shoulder Blades 20 min	20 min
Whole body	Yoga for Shoulders and Shoulder Blades 25 min	25 min
Joints	Yoga for Shoulders and Shoulder Blades 30 min	30 min
Joints	Yoga for Shoulders and Shoulder Blades 45 min	45 min
Whole body	Yoga for Shoulders and Shoulder Blades 60 min	60 min
Whole body	Yoga for Shoulders and Shoulder Blades 90 min	90 min
Habits	Sugar-Free 60 min	60 min
Habits	Sugar-Free 90 min	90 min
Flexibility	Gentle Yoga 60 min	60 min
Energy	Mat Pilates 20 min	20 min
Energy	Mat Pilates 60 min	60 min
Energy	Mat Pilates 90 min	90 min

Alternating Vertical Stretch occurs 128 times in ready-made courses

Theme	Title	Duration	Day
Health	Strengthen Your Immunity 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
Whole body	Flexible Body 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 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 Back 4 w. Day: 1, 7, 8, 9, 10, 11, 16, 17	4 w.	1, 7, 8, 9, 10, 11, 16, 17
Stress relief	Stress Relief 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
Whole body	Front Splits 5 w. Day: 5, 8, 9, 11, 23, 25, 29, 35	5 w.	5, 8, 9, 11, 23, 25, 29, 35
Stress relief	Overcoming Depression 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
Whole body	Healthy Joints 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
Beginners	Yoga for Beginners 3 w. Day: 21	3 w.	21
Sleep	Healthy Sleep 4 w. Day: 3, 5, 7, 8, 10, 11	4 w.	3, 5, 7, 8, 10, 11
Whole body	Build Your Balance 4 w. Day: 15	4 w.	15
Back	Regal Posture 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
Weight loss	Toned Abs 4 w. Day: 28	4 w.	28
Whole body	Touch the Floor 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	Energizing Morning 4 w. Day: 3, 5, 7, 18, 20, 21, 23	4 w.	3, 5, 7, 18, 20, 21, 23
Beginners	Yoga for Beginners 1 w. Day: 5, 6, 7	1 w.	5, 6, 7
Weight loss	Weight Loss 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
Beginners	Yoga for Beginners 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 1 w. Day: 3, 4, 5, 6, 7	1 w.	3, 4, 5, 6, 7
Weight loss	Weight Loss 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
Confidence	Boost Your Self-Esteem 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
Whole body	Strong Arms 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
Back	Relief from Lower Back Pain 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
Stress relief	Relaxation 4 w. Day: 3, 4, 5, 10, 11, 16	4 w.	3, 4, 5, 10, 11, 16
Whole body	Strong Arms 2 w. Day: 1, 4, 5, 7, 8, 9, 12	2 w.	1, 4, 5, 7, 8, 9, 12
Stress relief	Overcoming Depression 2 w. Day: 11, 12, 13	2 w.	11, 12, 13
Sleep	Healthy Sleep 2 w. Day: 5, 6, 7, 8, 9, 10, 14	2 w.	5, 6, 7, 8, 9, 10, 14
Back	Relief from Lower Back Pain 2 w. Day: 10, 13	2 w.	10, 13
Back	Regal Posture 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 Back 2 w. Day: 1, 2, 11	2 w.	1, 2, 11
Whole body	Healthy Joints 2 w. Day: 2, 14	2 w.	2, 14
Whole body	Flexible Body 2 w. Day: 7	2 w.	7
Back	Relief from Lower Back Pain 1 w. Day: 7	1 w.	7
Whole body	Strong Arms 1 w. Day: 1, 2	1 w.	1, 2
Energy	Energizing Morning 1 w. Day: 1, 2, 6	1 w.	1, 2, 6
Whole body	Touch the Floor 1 w. Day: 4, 5, 6, 7	1 w.	4, 5, 6, 7
Back	Regal Posture 1 w. Day: 2	1 w.	2
Whole body	Healthy Joints 1 w. Day: 3	1 w.	3
Back	Healthy Back 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Weight loss	Awaken Your Strength 2 w. Day: 5, 6	2 w.	5, 6
Confidence	Boost Your Self-Esteem 2 w. Day: 1, 2, 5, 6, 8, 11, 13	2 w.	1, 2, 5, 6, 8, 11, 13
Stress relief	Relaxation 2 w. Day: 6, 7, 8, 10, 12, 14	2 w.	6, 7, 8, 10, 12, 14
Health	Strengthen Your Immunity 2 w. Day: 7, 10, 11, 12	2 w.	7, 10, 11, 12
Health	Strengthen Your Immunity 3 w. Day: 14, 17, 18, 19	3 w.	14, 17, 18, 19
Whole body	Flexible Body 3 w. Day: 14	3 w.	14
Stress relief	Overcoming Depression 3 w. Day: 18, 19, 20	3 w.	18, 19, 20
Whole body	Healthy Joints 3 w. Day: 3, 9, 21	3 w.	3, 9, 21
Weight loss	Awaken Your Strength 3 w. Day: 12, 13	3 w.	12, 13
Sleep	Healthy Sleep 3 w. Day: 12, 13, 14, 15, 16, 17, 21	3 w.	12, 13, 14, 15, 16, 17, 21
Back	Regal Posture 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
Whole body	Touch the Floor 3 w. Day: 4, 5, 6, 7	3 w.	4, 5, 6, 7
Energy	Energizing Morning 3 w. Day: 1, 2, 6	3 w.	1, 2, 6
Confidence	Boost Your Self-Esteem 3 w. Day: 8, 9, 12, 13, 15, 18, 20	3 w.	8, 9, 12, 13, 15, 18, 20
Whole body	Strong Arms 3 w. Day: 1, 2, 8, 11, 12, 14, 15, 16, 19	3 w.	1, 2, 8, 11, 12, 14, 15, 16, 19
Back	Relief from Lower Back Pain 3 w. Day: 7, 17, 20	3 w.	7, 17, 20
Stress relief	Relaxation 3 w. Day: 13, 14, 15, 17, 19, 21	3 w.	13, 14, 15, 17, 19, 21
Back	Healthy Back 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
Health	Quit Smoking 1 w. Day: 2, 3, 4	1 w.	2, 3, 4
Health	Quit Smoking 2 w. Day: 4, 5, 7, 9, 10, 11, 12, 13	2 w.	4, 5, 7, 9, 10, 11, 12, 13
Health	Quit Smoking 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
Health	Quit Smoking 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
Health	Quit Drinking 1 w. Day: 1, 2, 4, 5, 6, 7	1 w.	1, 2, 4, 5, 6, 7
Health	Quit Drinking 2 w. Day: 2, 3, 5, 7, 8, 9, 10	2 w.	2, 3, 5, 7, 8, 9, 10
Health	Quit Drinking 3 w. Day: 4, 5, 6, 7, 11, 12	3 w.	4, 5, 6, 7, 11, 12
Health	Quit Drinking 4 w. Day: 1, 2, 3, 9	4 w.	1, 2, 3, 9
Back	Yoga for Scoliosis 1 w. Day: 1, 4, 5, 7	1 w.	1, 4, 5, 7
Back	Yoga for Scoliosis 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 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 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
Men's health	Prolong Sexual Pleasure 12 w. Day: 2, 4, 6, 32, 52, 53	12 w.	2, 4, 6, 32, 52, 53
Whole body	Front Splits 4 w. Day: 2, 5, 9, 13	4 w.	2, 5, 9, 13
Whole body	Middle Splits 4 w. Day: 4, 10, 12	4 w.	4, 10, 12
Whole body	Middle Splits 5 w. Day: 3	5 w.	3
Health	Reduce Puffiness 1 w. Day: 1, 2, 3, 4	1 w.	1, 2, 3, 4
Health	Reduce Puffiness 2 w. Day: 1, 2, 3, 6	2 w.	1, 2, 3, 6
Health	Reduce Puffiness 3 w. Day: 2	3 w.	2
Health	Reduce Puffiness 4 w. Day: 2, 26	4 w.	2, 26
Whole body	Open Your Hips 4 w. Day: 15, 17	4 w.	15, 17
Stress relief	Inner Harmony 4 w. Day: 2, 5, 6, 19, 20	4 w.	2, 5, 6, 19, 20
Health	Healthy Heart 1 w. Day: 2, 5, 7	1 w.	2, 5, 7
Health	Healthy Heart 2 w. Day: 2, 9, 12	2 w.	2, 9, 12
Health	Healthy Heart 3 w. Day: 3	3 w.	3
Health	Healthy Heart 4 w. Day: 6, 8, 12	4 w.	6, 8, 12
Whole body	Advanced Yoga 3 w. Day: 4	3 w.	4
Whole body	Advanced Yoga 4 w. Day: 2, 4, 10, 11	4 w.	2, 4, 10, 11
Whole body	Advanced Yoga 5 w. Day: 1, 6, 9, 25	5 w.	1, 6, 9, 25
Women's health	Postpartum Recovery 1 w. Day: 2	1 w.	2
Women's health	Postpartum Recovery 2 w. Day: 1	2 w.	1
Women's health	Postpartum Recovery 3 w. Day: 6, 11	3 w.	6, 11
Women's health	Postpartum Recovery 4 w. Day: 3, 4, 13	4 w.	3, 4, 13
Back	Healthy Neck 1 w. Day: 1, 2, 4, 5, 7	1 w.	1, 2, 4, 5, 7
Back	Healthy Neck 2 w. Day: 2, 4, 6, 9	2 w.	2, 4, 6, 9
Back	Healthy Neck 3 w. Day: 1, 6, 8, 10, 12, 16, 18, 19	3 w.	1, 6, 8, 10, 12, 16, 18, 19
Back	Healthy Neck 4 w. Day: 1, 2, 3, 8, 10, 16, 25	4 w.	1, 2, 3, 8, 10, 16, 25
Health	Headache Relief 1 w. Day: 1, 3, 4	1 w.	1, 3, 4
Health	Headache Relief 2 w. Day: 1, 2, 3	2 w.	1, 2, 3
Health	Headache Relief 3 w. Day: 2, 9, 12, 18, 19	3 w.	2, 9, 12, 18, 19
Health	Headache Relief 4 w. Day: 12, 17, 18, 19, 23, 24, 25, 26	4 w.	12, 17, 18, 19, 23, 24, 25, 26
Whole body	Beautiful Bust 1 w. Day: 2, 3, 4, 5	1 w.	2, 3, 4, 5
Whole body	Beautiful Bust 2 w. Day: 3	2 w.	3
Whole body	Beautiful Bust 3 w. Day: 4, 18	3 w.	4, 18
Whole body	Beautiful Bust 4 w. Day: 11, 13	4 w.	11, 13
Health	Healthy Digestion 2 w. Day: 4, 8, 12	2 w.	4, 8, 12
Health	Healthy Digestion 3 w. Day: 4, 5, 12, 17	3 w.	4, 5, 12, 17
Health	Healthy Digestion 4 w. Day: 11, 17, 24, 25	4 w.	11, 17, 24, 25
Men's health	Prolong Sexual Pleasure 1 w. Day: 6	1 w.	6
Men's health	Prolong Sexual Pleasure 2 w. Day: 2, 4	2 w.	2, 4
Men's health	Prolong Sexual Pleasure 4 w. Day: 2, 12	4 w.	2, 12
Stress relief	Yoga in the Big City 1 w. Day: 4, 5, 6	1 w.	4, 5, 6
Stress relief	Yoga in the Big City 2 w. Day: 4, 7	2 w.	4, 7
Stress relief	Yoga in the Big City 3 w. Day: 4, 5, 6, 16, 17	3 w.	4, 5, 6, 16, 17
Stress relief	Yoga in the Big City 4 w. Day: 4, 5, 6, 16, 17, 23, 27, 28	4 w.	4, 5, 6, 16, 17, 23, 27, 28
Back	Atlas Stands Tall 1 w. Day: 2, 3, 5	1 w.	2, 3, 5
Back	Atlas Stands Tall 2 w. Day: 2, 3, 5, 8, 9, 10, 13, 14	2 w.	2, 3, 5, 8, 9, 10, 13, 14
Back	Atlas Stands Tall 3 w. Day: 2, 3, 5, 8, 9, 10, 13, 14, 15, 16, 17	3 w.	2, 3, 5, 8, 9, 10, 13, 14, 15, 16, 17
Back	Atlas Stands Tall 4 w. Day: 2, 3, 5, 8, 9, 10, 13, 14, 15, 16, 17, 24, 28	4 w.	2, 3, 5, 8, 9, 10, 13, 14, 15, 16, 17, 24, 28
Stress relief	The Calm Formula 1 w. Day: 7	1 w.	7
Stress relief	The Calm Formula 2 w. Day: 7	2 w.	7
Stress relief	The Calm Formula 3 w. Day: 7, 20	3 w.	7, 20
Stress relief	The Calm Formula 4 w. Day: 7, 20, 25, 27	4 w.	7, 20, 25, 27
Whole body	Flexibility Whisperer 1 w. Day: 2, 3, 5, 6	1 w.	2, 3, 5, 6
Whole body	Flexibility Whisperer 2 w. Day: 2, 3, 5, 6, 11	2 w.	2, 3, 5, 6, 11
Whole body	Flexibility Whisperer 3 w. Day: 2, 3, 5, 6, 11, 18, 20	3 w.	2, 3, 5, 6, 11, 18, 20
Whole body	Flexibility Whisperer 4 w. Day: 2, 3, 5, 6, 11, 18, 20, 22	4 w.	2, 3, 5, 6, 11, 18, 20, 22
Weight loss	Intensive Weight Loss 1 w. Day: 1, 6	1 w.	1, 6
Weight loss	Intensive Weight Loss 2 w. Day: 1, 6, 9, 10	2 w.	1, 6, 9, 10
Weight loss	Intensive Weight Loss 3 w. Day: 1, 6, 9, 10, 16, 18, 20	3 w.	1, 6, 9, 10, 16, 18, 20
Weight loss	Intensive Weight Loss 4 w. Day: 1, 6, 9, 10, 16, 18, 20, 22	4 w.	1, 6, 9, 10, 16, 18, 20, 22

Details of the exercise

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Challenges

Alternating Vertical Stretch occurs 187 times in ready-made lessons

Lesson	Duration
A. Shishonin's Routine	30 min
A. Shishonin's Routine	25 min
A. Shishonin's Routine	20 min
Strength Routine	90 min
Strong Arms	15 min
Strong Arms	20 min
Strong Arms	25 min
Strong Arms	30 min
Strong Arms	45 min
Strong Arms	60 min
Strong Arms	90 min
Joint Mobility	15 min
Joint Mobility	20 min
Joint Mobility	25 min
Joint Mobility	30 min
Joint Mobility	45 min
Joint Mobility	60 min
Joint Mobility	90 min
Better Vision	30 min
Better Vision	45 min
Better Vision	60 min
Better Vision	90 min
Active Morning	90 min
Overcoming Depression	45 min
Overcoming Depression	60 min
Overcoming Depression	90 min
Flexible Body	90 min
Dynamic Routine	45 min
Dynamic Routine	60 min
Dynamic Routine	90 min
Healthy Neck	10 min
Healthy Neck	15 min
Healthy Neck	20 min
Healthy Neck	25 min
Healthy Neck	30 min
Healthy Neck	45 min
Healthy Neck	60 min
Healthy Neck	90 min
Yoga for the Kidneys	30 min
Yoga for the Kidneys	45 min
Yoga for the Kidneys	60 min
Yoga for the Kidneys	90 min
Yoga for the Lower Back	10 min
Yoga for the Lower Back	15 min
Yoga for the Lower Back	20 min
Yoga for the Lower Back	25 min
Yoga for the Lower Back	30 min
Yoga for the Lower Back	45 min
Yoga for the Lower Back	60 min
Yoga for the Lower Back	90 min
Yoga for the Back	30 min
Yoga for the Back	45 min
Yoga for the Back	90 min
Yoga for Swimmers	60 min
Yoga for Swimmers	45 min
Yoga for Swimmers	90 min
Cardio Yoga 60+	25 min
Cardio Yoga 60+	30 min
Yoga 60+ for High Blood Pressure	10 min
Yoga 60+ for High Blood Pressure	15 min
Yoga 60+ for High Blood Pressure	20 min
Yoga 60+ for High Blood Pressure	25 min
Yoga 60+ for High Blood Pressure	30 min
Cardio Yoga 75+	10 min
Cardio Yoga 75+	15 min
Cardio Yoga 75+	20 min
Yoga 75+: Back and Posture	10 min
Yoga 75+: Back and Posture	15 min
Yoga 75+: Back and Posture	20 min
Sound Sleep	25 min
Sound Sleep	30 min
Sound Sleep	45 min
Sound Sleep	60 min
Sound Sleep	90 min
Yoga for Easier Breathing	10 min
Yoga for Easier Breathing	15 min
Yoga for Easier Breathing	20 min
Yoga for Easier Breathing	25 min
Yoga for Easier Breathing	30 min
Yoga for Easier Breathing	45 min
Yoga for Easier Breathing	60 min
Yoga for Easier Breathing	90 min
Yoga for the Neck and Shoulders	10 min
Yoga for the Neck and Shoulders	15 min
Yoga for the Neck and Shoulders	20 min
Yoga for the Neck and Shoulders	25 min
Yoga for the Neck and Shoulders	30 min
Yoga for the Neck and Shoulders	45 min
Yoga for the Neck and Shoulders	60 min
Yoga for the Neck and Shoulders	90 min
Yoga Before a Flight	90 min
Yoga for Low Blood Pressure	15 min
Yoga for Low Blood Pressure	20 min
Yoga for Low Blood Pressure	25 min
Yoga for Low Blood Pressure	30 min
Yoga for Low Blood Pressure	45 min
Yoga for Low Blood Pressure	60 min
Yoga for Low Blood Pressure	90 min
Yoga for High Blood Pressure	45 min
Yoga for High Blood Pressure	60 min
Yoga for High Blood Pressure	90 min
Good Posture	60 min
Good Posture	90 min
Relaxation	60 min
Relaxation	90 min
Awaken Your Strength	25 min
Awaken Your Strength	30 min
Awaken Your Strength	45 min
Awaken Your Strength	60 min
Awaken Your Strength	90 min
Varicose Vein Prevention	20 min
Varicose Vein Prevention	25 min
Varicose Vein Prevention	30 min
Varicose Vein Prevention	45 min
Varicose Vein Prevention	60 min
Varicose Vein Prevention	90 min
Yoga After a Flight	90 min
Yoga for Diabetes	15 min
Yoga for Diabetes	20 min
Yoga for Diabetes	25 min
Yoga for Diabetes	30 min
Yoga for Diabetes	60 min
Yoga for Diabetes	90 min
Yoga When Giving Up Alcohol	60 min
Yoga When Quitting Smoking	20 min
Yoga When Quitting Smoking	45 min
Yoga When Quitting Smoking	60 min
Yoga When Quitting Smoking	90 min
Tibetan Exercises	15 min
Tibetan Exercises	45 min
Tibetan Exercises	60 min
Tibetan Exercises	90 min
Yoga for Anxiety Relief	60 min
Swelling Relief	60 min
Yoga for Scoliosis	10 min
Yoga for Scoliosis	30 min
Yoga for Scoliosis	45 min
Yoga for Scoliosis	60 min
Yoga for Scoliosis	90 min
Lasting Pleasure	60 min
Lasting Pleasure	90 min
Hip Mobility	45 min
Hip Mobility	60 min
Muscle Tension Relief	30 min
Muscle Tension Relief	60 min
Hormonal Yoga	90 min
Yin Yoga	25 min
Yoga After Work	25 min
Yoga After Work	30 min
Yoga After Work	45 min
Yoga After Work	60 min
Yoga After Work	90 min
Yoga for Hyperlordosis	45 min
Yoga for Hyperkyphosis	45 min
Yoga for Hyperkyphosis	60 min
Yoga for Hands and Wrists	20 min
Yoga for Hands and Wrists	25 min
Yoga for Hands and Wrists	30 min
Yoga for Hands and Wrists	45 min
Yoga for Hands and Wrists	60 min
Yoga for Hands and Wrists	90 min
Yoga During Menopause	60 min
Yoga During Menopause	90 min
Yoga for Calm and Muscle Tone	30 min
Yoga for Calm and Muscle Tone	45 min
Office Yoga	15 min
Office Yoga	30 min
Office Yoga	45 min
Office Yoga	60 min
Yoga for ADHD	20 min
Yoga for ADHD	25 min
Yoga for ADHD	30 min
Yoga for ADHD	45 min
Yoga for ADHD	60 min
Yoga for ADHD	90 min
Yoga for Shoulders and Shoulder Blades	20 min
Yoga for Shoulders and Shoulder Blades	25 min
Yoga for Shoulders and Shoulder Blades	30 min
Yoga for Shoulders and Shoulder Blades	45 min
Yoga for Shoulders and Shoulder Blades	60 min
Yoga for Shoulders and Shoulder Blades	90 min
Sugar-Free	60 min
Sugar-Free	90 min
Gentle Yoga	60 min
Mat Pilates	20 min
Mat Pilates	60 min
Mat Pilates	90 min

Alternating Vertical Stretch occurs 128 times in ready-made courses

Theme	Title	Duration	Day
Health	Strengthen Your Immunity 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
Whole body	Flexible Body 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 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 Back 4 w. Day: 1, 7, 8, 9, 10, 11, 16, 17	4 w.	1, 7, 8, 9, 10, 11, 16, 17
Stress relief	Stress Relief 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
Whole body	Front Splits 5 w. Day: 5, 8, 9, 11, 23, 25, 29, 35	5 w.	5, 8, 9, 11, 23, 25, 29, 35
Stress relief	Overcoming Depression 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
Whole body	Healthy Joints 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
Beginners	Yoga for Beginners 3 w. Day: 21	3 w.	21
Sleep	Healthy Sleep 4 w. Day: 3, 5, 7, 8, 10, 11	4 w.	3, 5, 7, 8, 10, 11
Whole body	Build Your Balance 4 w. Day: 15	4 w.	15
Back	Regal Posture 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
Weight loss	Toned Abs 4 w. Day: 28	4 w.	28
Whole body	Touch the Floor 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	Energizing Morning 4 w. Day: 3, 5, 7, 18, 20, 21, 23	4 w.	3, 5, 7, 18, 20, 21, 23
Beginners	Yoga for Beginners 1 w. Day: 5, 6, 7	1 w.	5, 6, 7
Weight loss	Weight Loss 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
Beginners	Yoga for Beginners 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 1 w. Day: 3, 4, 5, 6, 7	1 w.	3, 4, 5, 6, 7
Weight loss	Weight Loss 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
Confidence	Boost Your Self-Esteem 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
Whole body	Strong Arms 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
Back	Relief from Lower Back Pain 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
Stress relief	Relaxation 4 w. Day: 3, 4, 5, 10, 11, 16	4 w.	3, 4, 5, 10, 11, 16
Whole body	Strong Arms 2 w. Day: 1, 4, 5, 7, 8, 9, 12	2 w.	1, 4, 5, 7, 8, 9, 12
Stress relief	Overcoming Depression 2 w. Day: 11, 12, 13	2 w.	11, 12, 13
Sleep	Healthy Sleep 2 w. Day: 5, 6, 7, 8, 9, 10, 14	2 w.	5, 6, 7, 8, 9, 10, 14
Back	Relief from Lower Back Pain 2 w. Day: 10, 13	2 w.	10, 13
Back	Regal Posture 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 Back 2 w. Day: 1, 2, 11	2 w.	1, 2, 11
Whole body	Healthy Joints 2 w. Day: 2, 14	2 w.	2, 14
Whole body	Flexible Body 2 w. Day: 7	2 w.	7
Back	Relief from Lower Back Pain 1 w. Day: 7	1 w.	7
Whole body	Strong Arms 1 w. Day: 1, 2	1 w.	1, 2
Energy	Energizing Morning 1 w. Day: 1, 2, 6	1 w.	1, 2, 6
Whole body	Touch the Floor 1 w. Day: 4, 5, 6, 7	1 w.	4, 5, 6, 7
Back	Regal Posture 1 w. Day: 2	1 w.	2
Whole body	Healthy Joints 1 w. Day: 3	1 w.	3
Back	Healthy Back 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Weight loss	Awaken Your Strength 2 w. Day: 5, 6	2 w.	5, 6
Confidence	Boost Your Self-Esteem 2 w. Day: 1, 2, 5, 6, 8, 11, 13	2 w.	1, 2, 5, 6, 8, 11, 13
Stress relief	Relaxation 2 w. Day: 6, 7, 8, 10, 12, 14	2 w.	6, 7, 8, 10, 12, 14
Health	Strengthen Your Immunity 2 w. Day: 7, 10, 11, 12	2 w.	7, 10, 11, 12
Health	Strengthen Your Immunity 3 w. Day: 14, 17, 18, 19	3 w.	14, 17, 18, 19
Whole body	Flexible Body 3 w. Day: 14	3 w.	14
Stress relief	Overcoming Depression 3 w. Day: 18, 19, 20	3 w.	18, 19, 20
Whole body	Healthy Joints 3 w. Day: 3, 9, 21	3 w.	3, 9, 21
Weight loss	Awaken Your Strength 3 w. Day: 12, 13	3 w.	12, 13
Sleep	Healthy Sleep 3 w. Day: 12, 13, 14, 15, 16, 17, 21	3 w.	12, 13, 14, 15, 16, 17, 21
Back	Regal Posture 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
Whole body	Touch the Floor 3 w. Day: 4, 5, 6, 7	3 w.	4, 5, 6, 7
Energy	Energizing Morning 3 w. Day: 1, 2, 6	3 w.	1, 2, 6
Confidence	Boost Your Self-Esteem 3 w. Day: 8, 9, 12, 13, 15, 18, 20	3 w.	8, 9, 12, 13, 15, 18, 20
Whole body	Strong Arms 3 w. Day: 1, 2, 8, 11, 12, 14, 15, 16, 19	3 w.	1, 2, 8, 11, 12, 14, 15, 16, 19
Back	Relief from Lower Back Pain 3 w. Day: 7, 17, 20	3 w.	7, 17, 20
Stress relief	Relaxation 3 w. Day: 13, 14, 15, 17, 19, 21	3 w.	13, 14, 15, 17, 19, 21
Back	Healthy Back 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
Health	Quit Smoking 1 w. Day: 2, 3, 4	1 w.	2, 3, 4
Health	Quit Smoking 2 w. Day: 4, 5, 7, 9, 10, 11, 12, 13	2 w.	4, 5, 7, 9, 10, 11, 12, 13
Health	Quit Smoking 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
Health	Quit Smoking 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
Health	Quit Drinking 1 w. Day: 1, 2, 4, 5, 6, 7	1 w.	1, 2, 4, 5, 6, 7
Health	Quit Drinking 2 w. Day: 2, 3, 5, 7, 8, 9, 10	2 w.	2, 3, 5, 7, 8, 9, 10
Health	Quit Drinking 3 w. Day: 4, 5, 6, 7, 11, 12	3 w.	4, 5, 6, 7, 11, 12
Health	Quit Drinking 4 w. Day: 1, 2, 3, 9	4 w.	1, 2, 3, 9
Back	Yoga for Scoliosis 1 w. Day: 1, 4, 5, 7	1 w.	1, 4, 5, 7
Back	Yoga for Scoliosis 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 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 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
Men's health	Prolong Sexual Pleasure 12 w. Day: 2, 4, 6, 32, 52, 53	12 w.	2, 4, 6, 32, 52, 53
Whole body	Front Splits 4 w. Day: 2, 5, 9, 13	4 w.	2, 5, 9, 13
Whole body	Middle Splits 4 w. Day: 4, 10, 12	4 w.	4, 10, 12
Whole body	Middle Splits 5 w. Day: 3	5 w.	3
Health	Reduce Puffiness 1 w. Day: 1, 2, 3, 4	1 w.	1, 2, 3, 4
Health	Reduce Puffiness 2 w. Day: 1, 2, 3, 6	2 w.	1, 2, 3, 6
Health	Reduce Puffiness 3 w. Day: 2	3 w.	2
Health	Reduce Puffiness 4 w. Day: 2, 26	4 w.	2, 26
Whole body	Open Your Hips 4 w. Day: 15, 17	4 w.	15, 17
Stress relief	Inner Harmony 4 w. Day: 2, 5, 6, 19, 20	4 w.	2, 5, 6, 19, 20
Health	Healthy Heart 1 w. Day: 2, 5, 7	1 w.	2, 5, 7
Health	Healthy Heart 2 w. Day: 2, 9, 12	2 w.	2, 9, 12
Health	Healthy Heart 3 w. Day: 3	3 w.	3
Health	Healthy Heart 4 w. Day: 6, 8, 12	4 w.	6, 8, 12
Whole body	Advanced Yoga 3 w. Day: 4	3 w.	4
Whole body	Advanced Yoga 4 w. Day: 2, 4, 10, 11	4 w.	2, 4, 10, 11
Whole body	Advanced Yoga 5 w. Day: 1, 6, 9, 25	5 w.	1, 6, 9, 25
Women's health	Postpartum Recovery 1 w. Day: 2	1 w.	2
Women's health	Postpartum Recovery 2 w. Day: 1	2 w.	1
Women's health	Postpartum Recovery 3 w. Day: 6, 11	3 w.	6, 11
Women's health	Postpartum Recovery 4 w. Day: 3, 4, 13	4 w.	3, 4, 13
Back	Healthy Neck 1 w. Day: 1, 2, 4, 5, 7	1 w.	1, 2, 4, 5, 7
Back	Healthy Neck 2 w. Day: 2, 4, 6, 9	2 w.	2, 4, 6, 9
Back	Healthy Neck 3 w. Day: 1, 6, 8, 10, 12, 16, 18, 19	3 w.	1, 6, 8, 10, 12, 16, 18, 19
Back	Healthy Neck 4 w. Day: 1, 2, 3, 8, 10, 16, 25	4 w.	1, 2, 3, 8, 10, 16, 25
Health	Headache Relief 1 w. Day: 1, 3, 4	1 w.	1, 3, 4
Health	Headache Relief 2 w. Day: 1, 2, 3	2 w.	1, 2, 3
Health	Headache Relief 3 w. Day: 2, 9, 12, 18, 19	3 w.	2, 9, 12, 18, 19
Health	Headache Relief 4 w. Day: 12, 17, 18, 19, 23, 24, 25, 26	4 w.	12, 17, 18, 19, 23, 24, 25, 26
Whole body	Beautiful Bust 1 w. Day: 2, 3, 4, 5	1 w.	2, 3, 4, 5
Whole body	Beautiful Bust 2 w. Day: 3	2 w.	3
Whole body	Beautiful Bust 3 w. Day: 4, 18	3 w.	4, 18
Whole body	Beautiful Bust 4 w. Day: 11, 13	4 w.	11, 13
Health	Healthy Digestion 2 w. Day: 4, 8, 12	2 w.	4, 8, 12
Health	Healthy Digestion 3 w. Day: 4, 5, 12, 17	3 w.	4, 5, 12, 17
Health	Healthy Digestion 4 w. Day: 11, 17, 24, 25	4 w.	11, 17, 24, 25
Men's health	Prolong Sexual Pleasure 1 w. Day: 6	1 w.	6
Men's health	Prolong Sexual Pleasure 2 w. Day: 2, 4	2 w.	2, 4
Men's health	Prolong Sexual Pleasure 4 w. Day: 2, 12	4 w.	2, 12
Stress relief	Yoga in the Big City 1 w. Day: 4, 5, 6	1 w.	4, 5, 6
Stress relief	Yoga in the Big City 2 w. Day: 4, 7	2 w.	4, 7
Stress relief	Yoga in the Big City 3 w. Day: 4, 5, 6, 16, 17	3 w.	4, 5, 6, 16, 17
Stress relief	Yoga in the Big City 4 w. Day: 4, 5, 6, 16, 17, 23, 27, 28	4 w.	4, 5, 6, 16, 17, 23, 27, 28
Back	Atlas Stands Tall 1 w. Day: 2, 3, 5	1 w.	2, 3, 5
Back	Atlas Stands Tall 2 w. Day: 2, 3, 5, 8, 9, 10, 13, 14	2 w.	2, 3, 5, 8, 9, 10, 13, 14
Back	Atlas Stands Tall 3 w. Day: 2, 3, 5, 8, 9, 10, 13, 14, 15, 16, 17	3 w.	2, 3, 5, 8, 9, 10, 13, 14, 15, 16, 17
Back	Atlas Stands Tall 4 w. Day: 2, 3, 5, 8, 9, 10, 13, 14, 15, 16, 17, 24, 28	4 w.	2, 3, 5, 8, 9, 10, 13, 14, 15, 16, 17, 24, 28
Stress relief	The Calm Formula 1 w. Day: 7	1 w.	7
Stress relief	The Calm Formula 2 w. Day: 7	2 w.	7
Stress relief	The Calm Formula 3 w. Day: 7, 20	3 w.	7, 20
Stress relief	The Calm Formula 4 w. Day: 7, 20, 25, 27	4 w.	7, 20, 25, 27
Whole body	Flexibility Whisperer 1 w. Day: 2, 3, 5, 6	1 w.	2, 3, 5, 6
Whole body	Flexibility Whisperer 2 w. Day: 2, 3, 5, 6, 11	2 w.	2, 3, 5, 6, 11
Whole body	Flexibility Whisperer 3 w. Day: 2, 3, 5, 6, 11, 18, 20	3 w.	2, 3, 5, 6, 11, 18, 20
Whole body	Flexibility Whisperer 4 w. Day: 2, 3, 5, 6, 11, 18, 20, 22	4 w.	2, 3, 5, 6, 11, 18, 20, 22
Weight loss	Intensive Weight Loss 1 w. Day: 1, 6	1 w.	1, 6
Weight loss	Intensive Weight Loss 2 w. Day: 1, 6, 9, 10	2 w.	1, 6, 9, 10
Weight loss	Intensive Weight Loss 3 w. Day: 1, 6, 9, 10, 16, 18, 20	3 w.	1, 6, 9, 10, 16, 18, 20
Weight loss	Intensive Weight Loss 4 w. Day: 1, 6, 9, 10, 16, 18, 20, 22	4 w.	1, 6, 9, 10, 16, 18, 20, 22

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Alternating Vertical Stretch Hasta vinyasa I

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

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Alternating Vertical Stretch Hasta vinyasa I

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

Where can I meet

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Try the Mobile App of the Yoga Club

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Alternating Vertical Stretch: Video & Guide | Unagrande

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