Bow Pose Dhanurasana

: 2 min

: 34 score

: 5 kcal

Face Down Poses

Static

Favorable effect

Improves flexibility of the spine
Strengthens the back muscles
Promotes good posture
Calms the mind
Reduces fat deposits around the waist

Contraindications

Pregnancy

Menstruation

Digestive issues

Hyperthyroidism

Technique of execution

Come into lying face down position and spread your legs hip-width apart. Bend your legs and grab your ankles from the inside. Slowly start pushing your legs back, in order to lift up your upper torso and head. Try to lift your thighs up off the floor, and stretch your whole body into a bow. Breathe evenly. Activate your glutes. Extend up through the crown of your head, and keep pushing your heels upwards. Point your gaze straight ahead. Breathe calmly and evenly. Then bring your knees and torso back down to the floor. Bring your legs together. Relax. Return to diamond pose.

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

If you unable to reach your legs with your hands, use a strap.

Inhale and push your legs backwards, lifting your chest from the floor.

Where can I meet

Lesson search

Challenges

Bow Pose occurs 105 times in ready-made lessons

Theme	Title	Time
Strength	Power Body 90 min	90 min
Strength	Strong Arms 90 min	90 min
Immunity	Immune Boost 25 min	25 min
Immunity	Immune Boost 30 min	30 min
Immunity	Immune Boost 45 min	45 min
Immunity	Immune Boost 60 min	60 min
Immunity	Immune Boost 90 min	90 min
Vision	Visual Clarity 45 min	45 min
Vision	Visual Clarity 60 min	60 min
Vision	Visual Clarity 90 min	90 min
Waist	Slim Waist 90 min	90 min
Pregnancy	Post Delivery 45 min	45 min
Pregnancy	Post Delivery 60 min	60 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
Sex	Feminine Power 45 min	45 min
Sex	Feminine Power 60 min	60 min
Sex	Feminine Power 90 min	90 min
Liver	Healthy Liver 25 min	25 min
Liver	Healthy Liver 30 min	30 min
Liver	Healthy Liver 45 min	45 min
Liver	Healthy Liver 60 min	60 min
Liver	Healthy Liver 90 min	90 min
Head	Healthy Neck 60 min	60 min
Head	Healthy Neck 90 min	90 min
Breasts	Firm Breasts 45 min	45 min
Breasts	Firm Breasts 60 min	60 min
Breasts	Firm Breasts 90 min	90 min
Lungs	Lungs Lymphatic Drainage 90 min	90 min
Relax	Moon Yoga 90 min	90 min
Traveling	Pre-Flight 30 min	30 min
Traveling	Pre-Flight 45 min	45 min
Traveling	Pre-Flight 60 min	60 min
Traveling	Pre-Flight 90 min	90 min
Traveling	Post Roadtrip 60 min	60 min
Traveling	Post Roadtrip 90 min	90 min
Varicose Veins	Varicose Veins 90 min	90 min
Traveling	Postflight 90 min	90 min
Diabetes	Diabetes Prevention 60 min	60 min
Diabetes	Diabetes Prevention 90 min	90 min
Habits	Quit Smoking 30 min	30 min
Habits	Quit Smoking 45 min	45 min
Habits	Quit Smoking 90 min	90 min
Energy	Tibetan gymnastics 20 min	20 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 45 min	45 min
Depression	Release from anxiety 60 min	60 min
Depression	Release from anxiety 90 min	90 min
Energy	Static Complex 30 min	30 min
Energy	Static Complex 90 min	90 min
Back	Yoga for Scoliosis 45 min	45 min
Back	Yoga for Scoliosis 90 min	90 min
Sex	Prolongation of pleasure 90 min	90 min
Advanced	Yoga for Advanced 45 min	45 min
Advanced	Yoga for Advanced 90 min	90 min
Relax	Releasing Muscle Blocks 10 min	10 min
Relax	Releasing Muscle Blocks 15 min	15 min
Relax	Releasing Muscle Blocks 20 min	20 min
Relax	Releasing Muscle Blocks 25 min	25 min
Relax	Releasing Muscle Blocks 30 min	30 min
Relax	Releasing Muscle Blocks 45 min	45 min
Relax	Releasing Muscle Blocks 60 min	60 min
Relax	Releasing Muscle Blocks 90 min	90 min
Weight Loss	Fit Body 25 min	25 min
Weight Loss	Fit Body 45 min	45 min
Weight Loss	Fit Body 60 min	60 min
Weight Loss	Fit Body 90 min	90 min
Stress	Inner Harmony 20 min	20 min
Stress	Inner Harmony 25 min	25 min
Stress	Inner Harmony 30 min	30 min
Stress	Inner Harmony 60 min	60 min
Stress	Inner Harmony 90 min	90 min
Energy	Hormonal Balance 90 min	90 min
Relax	Yin yoga 45 min	45 min
Relax	Yin yoga 60 min	60 min
Relax	Yin yoga 90 min	90 min
Stress	Yoga after a workday 90 min	90 min
Weight Loss	Weight Loss I 45 min	45 min
Back	Yoga for Hyperkyphosis 60 min	60 min
Joints	Graceful Wrists and Hands 30 min	30 min
Joints	Graceful Wrists and Hands 45 min	45 min
Joints	Graceful Wrists and Hands 60 min	60 min
Joints	Graceful Wrists and Hands 90 min	90 min
Sports	Yoga for Cyclists 25 min	25 min
Sports	Yoga for Cyclists 30 min	30 min
Sports	Yoga for Cyclists 45 min	45 min
Sports	Yoga for Cyclists 60 min	60 min
Sports	Yoga for Cyclists 90 min	90 min
Relax	Yoga in the Lying Position 90 min	90 min
Back	Yoga for Shoulders and Shoulder Blades 15 min	15 min
Back	Yoga for Shoulders and Shoulder Blades 20 min	20 min
Back	Yoga for Shoulders and Shoulder Blades 25 min	25 min
Back	Yoga for Shoulders and Shoulder Blades 30 min	30 min
Back	Yoga for Shoulders and Shoulder Blades 45 min	45 min
Back	Yoga for Shoulders and Shoulder Blades 60 min	60 min
Back	Yoga for Shoulders and Shoulder Blades 90 min	90 min
Habits	Without Sugar 20 min	20 min
Habits	Without Sugar 25 min	25 min
Habits	Without Sugar 30 min	30 min
Habits	Without Sugar 45 min	45 min
Habits	Without Sugar 90 min	90 min

Bow Pose occurs 103 times in ready-made courses

Theme	Title	Duration	Day
Immunity	Boost Your Immune in 28 Days 4 w. Day: 4, 9, 28	4 w.	4, 9, 28
Flexibility	Flexible Body in 28 Days 4 w. Day: 11, 15, 16, 17, 19, 20, 21, 23, 25, 28	4 w.	11, 15, 16, 17, 19, 20, 21, 23, 25, 28
Weight Loss	Weight Loss in 28 Days 4 w. Day: 13, 14, 15, 16, 17, 20, 23, 26, 27, 28	4 w.	13, 14, 15, 16, 17, 20, 23, 26, 27, 28
Back	Healthy Spine in 28 Days 4 w. Day: 9, 10, 11, 13, 14, 15, 16, 17, 21, 25, 26, 27	4 w.	9, 10, 11, 13, 14, 15, 16, 17, 21, 25, 26, 27
Stress	Anti-Stress in 28 Days 4 w. Day: 4, 5, 17, 23, 25, 27	4 w.	4, 5, 17, 23, 25, 27
Depression	Overcoming Depression in 28 Days 4 w. Day: 5, 11, 16, 17, 19, 22, 23, 25, 26, 27, 28	4 w.	5, 11, 16, 17, 19, 22, 23, 25, 26, 27, 28
Joints	Healthy Joints in 28 Days 4 w. Day: 22, 23	4 w.	22, 23
Energy	Energy Wake Up in 28 Days 4 w. Day: 8, 9, 23, 26, 27, 28	4 w.	8, 9, 23, 26, 27, 28
Flexibility	Yoga Start in 21 Days 3 w. Day: 14, 19, 21	3 w.	14, 19, 21
Sleep	Healthy Sleep in 28 Days 4 w. Day: 14, 20, 23, 28	4 w.	14, 20, 23, 28
Back	Royal Posture in 28 Days 4 w. Day: 14, 16, 17, 20, 23, 28	4 w.	14, 16, 17, 20, 23, 28
Abs	6-Pack in 28 Days 4 w. Day: 19	4 w.	19
Meditation	Meditation for Beginners in 14 Days 2 w. Day: 7	2 w.	7
Weight Loss	Weight Loss in 14 Days 2 w. Day: 14	2 w.	14
Self-Esteem	Self-Esteem Boost in 28 Days 4 w. Day: 10, 23, 27	4 w.	10, 23, 27
Waist	Slim Waist in 28 Days 4 w. Day: 10, 11, 14, 15, 16, 17, 22, 23, 27, 28	4 w.	10, 11, 14, 15, 16, 17, 22, 23, 27, 28
Arms	Strong Arms in 28 Days 4 w. Day: 9, 11, 13, 17, 19, 21, 23, 25, 26, 28	4 w.	9, 11, 13, 17, 19, 21, 23, 25, 26, 28
Glutes	Tight Butt Challenge in 28 Days 4 w. Day: 11, 13, 15, 20	4 w.	11, 13, 15, 20
Depression	Overcoming Depression in 14 Days 2 w. Day: 8, 9, 13, 14	2 w.	8, 9, 13, 14
Abs	6-Pack in 14 Days 2 w. Day: 3, 4, 5, 7, 10, 11, 14	2 w.	3, 4, 5, 7, 10, 11, 14
Stress	Anti-Stress in 14 Days 2 w. Day: 1, 2, 3, 4, 6, 7, 8, 10, 11, 12, 14	2 w.	1, 2, 3, 4, 6, 7, 8, 10, 11, 12, 14
Waist	Slim Waist Challenge in 14 Days 2 w. Day: 9, 10, 13, 14	2 w.	9, 10, 13, 14
Energy	Cheerful Morning in 14 Days 2 w. Day: 1, 7, 8, 10, 11, 12	2 w.	1, 7, 8, 10, 11, 12
Back	Royal Posture in 14 Days 2 w. Day: 11, 12, 13, 14	2 w.	11, 12, 13, 14
Back	Healthy Spine in 14 Days 2 w. Day: 14	2 w.	14
Flexibility	Flexible Body in 14 Days 2 w. Day: 7, 8, 10, 13	2 w.	7, 8, 10, 13
Self-Esteem	Self-Esteem Boost in 7 Days 1 w. Day: 5	1 w.	5
Waist	Slim Waist Challenge in 7 Days 1 w. Day: 5, 7	1 w.	5, 7
Energy	Energy Wake Up in 7 Days 1 w. Day: 6	1 w.	6
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
Immunity	Boost Your Immune in 7 Days 1 w. Day: 4, 5, 6, 7	1 w.	4, 5, 6, 7
Energy	Energy Wake Up in 14 Days 2 w. Day: 10, 13	2 w.	10, 13
Self-Esteem	Self-Esteem Boost in 7 Days 2 w. Day: 10, 13	2 w.	10, 13
Immunity	Boost Your Immune in 14 Days 2 w. Day: 13, 14	2 w.	13, 14
Immunity	Boost Your Immune in 21 Days 3 w. Day: 4, 5, 6, 7, 20, 21	3 w.	4, 5, 6, 7, 20, 21
Flexibility	Flexible Body in 21 Days 3 w. Day: 1, 2, 3, 4, 5, 6, 7, 14, 15, 17, 20	3 w.	1, 2, 3, 4, 5, 6, 7, 14, 15, 17, 20
Stress	Anti-Stress in 21 Days 3 w. Day: 8, 9, 10, 11, 13, 14, 15, 17, 18, 19, 21	3 w.	8, 9, 10, 11, 13, 14, 15, 17, 18, 19, 21
Depression	Overcoming Depression in 21 Days 3 w. Day: 15, 16, 20, 21	3 w.	15, 16, 20, 21
Energy	Energy Wake Up in 7 Days 3 w. Day: 6, 17, 20	3 w.	6, 17, 20
Back	Royal Posture in 21 Days 3 w. Day: 18, 19, 20, 21	3 w.	18, 19, 20, 21
Abs	6-Pack in 21 Days 3 w. Day: 10, 11, 12, 14, 17, 18, 21	3 w.	10, 11, 12, 14, 17, 18, 21
Energy	Cheerful Morning in 21 Days 3 w. Day: 8, 14, 15, 17, 18, 19	3 w.	8, 14, 15, 17, 18, 19
Meditation	Meditation for Beginners in 21 Days 3 w. Day: 14	3 w.	14
Waist	Slim Waist in 21 Days 3 w. Day: 5, 7, 16, 17, 20, 21	3 w.	5, 7, 16, 17, 20, 21
Self-Esteem	Self-Esteem Boost in 21 Days 3 w. Day: 5, 17, 20	3 w.	5, 17, 20
Back	Healthy Spine in 21 Days 3 w. Day: 21	3 w.	21
Habits	Quit Smoking in 7 Days 1 w. Day: 6, 7	1 w.	6, 7
Habits	Quit Smoking in 14 Days 2 w. Day: 4, 6, 8, 9, 12	2 w.	4, 6, 8, 9, 12
Habits	Quit Smoking in 21 Days 3 w. Day: 12, 13, 17, 18, 19, 20	3 w.	12, 13, 17, 18, 19, 20
Habits	Quit Smoking in 28 Days 4 w. Day: 15, 16, 17, 18, 19, 20, 25, 26	4 w.	15, 16, 17, 18, 19, 20, 25, 26
Habits	Stop Drinking in 7 Days 1 w. Day: 6	1 w.	6
Habits	Stop Drinking in 21 Days 3 w. Day: 14, 18	3 w.	14, 18
Habits	Stop Drinking in 28 Days 4 w. Day: 13, 24	4 w.	13, 24
Energy	Static complex in 7 days 1 w. Day: 3, 6	1 w.	3, 6
Energy	Static complex in 14 days 2 w. Day: 9, 10, 14	2 w.	9, 10, 14
Energy	Static complex in 21 days 3 w. Day: 7, 10, 12, 18	3 w.	7, 10, 12, 18
Energy	Static complex in 28 days 4 w. Day: 19, 23, 25, 27	4 w.	19, 23, 25, 27
Stress	Release from anxiety in 7 days 1 w. Day: 6	1 w.	6
Stress	Release from anxiety in 14 days 2 w. Day: 4, 7, 9, 14	2 w.	4, 7, 9, 14
Stress	Release from anxiety in 21 days 3 w. Day: 6, 14, 16	3 w.	6, 14, 16
Stress	Release from anxiety in 28 days 4 w. Day: 10, 19	4 w.	10, 19
Sex	The prolongation of sexual pleasure for 3 months 12 w. Day: 18, 27, 30, 57, 60, 62, 67	12 w.	18, 27, 30, 57, 60, 62, 67
Split	Front split in 28 Days 4 w. Day: 16	4 w.	16
Split	Side split in 28 days 4 w. Day: 10, 24	4 w.	10, 24
Split	Side split in 35 days 5 w. Day: 19	5 w.	19
Weight Loss	Edema Reduction in 7 Days 1 w. Day: 6	1 w.	6
Weight Loss	Edema Reduction in 21 Days 3 w. Day: 15, 20	3 w.	15, 20
Weight Loss	Edema Reduction in 28 Days 4 w. Day: 5, 9, 12, 17, 20	4 w.	5, 9, 12, 17, 20
Joints	Hip Opening in 21 Days 3 w. Day: 4	3 w.	4
Harmony	Inner Harmony in 14 Days 2 w. Day: 7	2 w.	7
Harmony	Inner Harmony in 21 Days 3 w. Day: 3, 4, 12, 17	3 w.	3, 4, 12, 17
Harmony	Inner Harmony in 28 Days 4 w. Day: 24, 25, 27	4 w.	24, 25, 27
Cardio	Healthy Heart in 14 Days 2 w. Day: 5, 14	2 w.	5, 14
Cardio	Healthy Heart in 21 Days 3 w. Day: 6	3 w.	6
Cardio	Healthy Heart in 28 Days 4 w. Day: 3, 18, 19	4 w.	3, 18, 19
Advanced	Yoga for Advanced in 14 days 2 w. Day: 7, 12	2 w.	7, 12
Advanced	Yoga for Advanced in 21 days 3 w. Day: 4, 13, 20	3 w.	4, 13, 20
Advanced	Yoga for Advanced in 28 days 4 w. Day: 2, 9, 23	4 w.	2, 9, 23
Advanced	Yoga for Advanced in 35 days 5 w. Day: 19, 22, 25, 32	5 w.	19, 22, 25, 32
After Pregnancy	Recovery After Childbirth in 14 Days 2 w. Day: 12	2 w.	12
After Pregnancy	Recovery After Childbirth in 21 Days 3 w. Day: 19, 20	3 w.	19, 20
Neck	Healthy Neck in 7 Days 1 w. Day: 7	1 w.	7
Neck	Healthy Neck in 14 Days 2 w. Day: 6	2 w.	6
Neck	Healthy Neck in 21 Days 3 w. Day: 1, 13, 16, 17, 18, 20, 21	3 w.	1, 13, 16, 17, 18, 20, 21
Neck	Healthy Neck in 28 Days 4 w. Day: 2, 9, 20, 22, 24	4 w.	2, 9, 20, 22, 24
Head	Relief from headache in 14 days 2 w. Day: 2	2 w.	2
Head	Relief from headache in 21 days 3 w. Day: 9	3 w.	9
Head	Relief from headache in 28 days 4 w. Day: 18, 22	4 w.	18, 22
Weight Loss	Slim Body in 7 Days 1 w. Day: 1	1 w.	1
Weight Loss	Slim Body in 14 Days 2 w. Day: 1, 4, 9, 14	2 w.	1, 4, 9, 14
Weight Loss	Slim Body in 21 Days 3 w. Day: 13, 20	3 w.	13, 20
Weight Loss	Slim Body in 28 Days 4 w. Day: 6, 11, 12, 21, 23	4 w.	6, 11, 12, 21, 23
Breasts	Beautiful Chest in 7 Days 1 w. Day: 3, 5, 7	1 w.	3, 5, 7
Breasts	Beautiful Chest in 14 Days 2 w. Day: 1, 4, 7, 10, 12	2 w.	1, 4, 7, 10, 12
Breasts	Beautiful Chest in 21 Days 3 w. Day: 2, 4, 5, 6, 9, 18	3 w.	2, 4, 5, 6, 9, 18
Breasts	Beautiful Chest in 28 Days 4 w. Day: 1, 4, 9, 27	4 w.	1, 4, 9, 27
Digestion	Healthy Digestion in 7 Days 1 w. Day: 3, 4, 7	1 w.	3, 4, 7
Digestion	Healthy Digestion in 14 Days 2 w. Day: 2, 3, 9	2 w.	2, 3, 9
Digestion	Healthy Digestion in 21 Days 3 w. Day: 9, 11, 12, 15, 18	3 w.	9, 11, 12, 15, 18
Digestion	Healthy Digestion in 28 Days 4 w. Day: 1, 3, 8, 9, 11, 13, 15, 17, 19, 20, 23, 24, 27	4 w.	1, 3, 8, 9, 11, 13, 15, 17, 19, 20, 23, 24, 27
Sex	The prolongation of sexual pleasure for 14 days 2 w. Day: 3, 7	2 w.	3, 7
Sex	The prolongation of sexual pleasure for 21 days 3 w. Day: 10, 13, 19	3 w.	10, 13, 19
Sex	The prolongation of sexual pleasure for 28 days 4 w. Day: 4, 13, 23, 27	4 w.	4, 13, 23, 27

Details of the exercise

Where can I meet

Lesson search

Challenges

Bow Pose occurs 105 times in ready-made lessons

Lesson	Duration
Power Body	90 min
Strong Arms	90 min
Immune Boost	25 min
Immune Boost	30 min
Immune Boost	45 min
Immune Boost	60 min
Immune Boost	90 min
Visual Clarity	45 min
Visual Clarity	60 min
Visual Clarity	90 min
Slim Waist	90 min
Post Delivery	45 min
Post Delivery	60 min
Depression Avoider	30 min
Depression Avoider	45 min
Depression Avoider	60 min
Depression Avoider	90 min
Feminine Power	45 min
Feminine Power	60 min
Feminine Power	90 min
Healthy Liver	25 min
Healthy Liver	30 min
Healthy Liver	45 min
Healthy Liver	60 min
Healthy Liver	90 min
Healthy Neck	60 min
Healthy Neck	90 min
Firm Breasts	45 min
Firm Breasts	60 min
Firm Breasts	90 min
Lungs Lymphatic Drainage	90 min
Moon Yoga	90 min
Pre-Flight	30 min
Pre-Flight	45 min
Pre-Flight	60 min
Pre-Flight	90 min
Post Roadtrip	60 min
Post Roadtrip	90 min
Varicose Veins	90 min
Postflight	90 min
Diabetes Prevention	60 min
Diabetes Prevention	90 min
Quit Smoking	30 min
Quit Smoking	45 min
Quit Smoking	90 min
Tibetan gymnastics	20 min
Tibetan gymnastics	45 min
Tibetan gymnastics	60 min
Tibetan gymnastics	90 min
Release from anxiety	45 min
Release from anxiety	60 min
Release from anxiety	90 min
Static Complex	30 min
Static Complex	90 min
Yoga for Scoliosis	45 min
Yoga for Scoliosis	90 min
Prolongation of pleasure	90 min
Yoga for Advanced	45 min
Yoga for Advanced	90 min
Releasing Muscle Blocks	10 min
Releasing Muscle Blocks	15 min
Releasing Muscle Blocks	20 min
Releasing Muscle Blocks	25 min
Releasing Muscle Blocks	30 min
Releasing Muscle Blocks	45 min
Releasing Muscle Blocks	60 min
Releasing Muscle Blocks	90 min
Fit Body	25 min
Fit Body	45 min
Fit Body	60 min
Fit Body	90 min
Inner Harmony	20 min
Inner Harmony	25 min
Inner Harmony	30 min
Inner Harmony	60 min
Inner Harmony	90 min
Hormonal Balance	90 min
Yin yoga	45 min
Yin yoga	60 min
Yin yoga	90 min
Yoga after a workday	90 min
Weight Loss I	45 min
Yoga for Hyperkyphosis	60 min
Graceful Wrists and Hands	30 min
Graceful Wrists and Hands	45 min
Graceful Wrists and Hands	60 min
Graceful Wrists and Hands	90 min
Yoga for Cyclists	25 min
Yoga for Cyclists	30 min
Yoga for Cyclists	45 min
Yoga for Cyclists	60 min
Yoga for Cyclists	90 min
Yoga in the Lying Position	90 min
Yoga for Shoulders and Shoulder Blades	15 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
Without Sugar	20 min
Without Sugar	25 min
Without Sugar	30 min
Without Sugar	45 min
Without Sugar	90 min

Bow Pose occurs 103 times in ready-made courses

Theme	Title	Duration	Day
Immunity	Boost Your Immune in 28 Days 4 w. Day: 4, 9, 28	4 w.	4, 9, 28
Flexibility	Flexible Body in 28 Days 4 w. Day: 11, 15, 16, 17, 19, 20, 21, 23, 25, 28	4 w.	11, 15, 16, 17, 19, 20, 21, 23, 25, 28
Weight Loss	Weight Loss in 28 Days 4 w. Day: 13, 14, 15, 16, 17, 20, 23, 26, 27, 28	4 w.	13, 14, 15, 16, 17, 20, 23, 26, 27, 28
Back	Healthy Spine in 28 Days 4 w. Day: 9, 10, 11, 13, 14, 15, 16, 17, 21, 25, 26, 27	4 w.	9, 10, 11, 13, 14, 15, 16, 17, 21, 25, 26, 27
Stress	Anti-Stress in 28 Days 4 w. Day: 4, 5, 17, 23, 25, 27	4 w.	4, 5, 17, 23, 25, 27
Depression	Overcoming Depression in 28 Days 4 w. Day: 5, 11, 16, 17, 19, 22, 23, 25, 26, 27, 28	4 w.	5, 11, 16, 17, 19, 22, 23, 25, 26, 27, 28
Joints	Healthy Joints in 28 Days 4 w. Day: 22, 23	4 w.	22, 23
Energy	Energy Wake Up in 28 Days 4 w. Day: 8, 9, 23, 26, 27, 28	4 w.	8, 9, 23, 26, 27, 28
Flexibility	Yoga Start in 21 Days 3 w. Day: 14, 19, 21	3 w.	14, 19, 21
Sleep	Healthy Sleep in 28 Days 4 w. Day: 14, 20, 23, 28	4 w.	14, 20, 23, 28
Back	Royal Posture in 28 Days 4 w. Day: 14, 16, 17, 20, 23, 28	4 w.	14, 16, 17, 20, 23, 28
Abs	6-Pack in 28 Days 4 w. Day: 19	4 w.	19
Meditation	Meditation for Beginners in 14 Days 2 w. Day: 7	2 w.	7
Weight Loss	Weight Loss in 14 Days 2 w. Day: 14	2 w.	14
Self-Esteem	Self-Esteem Boost in 28 Days 4 w. Day: 10, 23, 27	4 w.	10, 23, 27
Waist	Slim Waist in 28 Days 4 w. Day: 10, 11, 14, 15, 16, 17, 22, 23, 27, 28	4 w.	10, 11, 14, 15, 16, 17, 22, 23, 27, 28
Arms	Strong Arms in 28 Days 4 w. Day: 9, 11, 13, 17, 19, 21, 23, 25, 26, 28	4 w.	9, 11, 13, 17, 19, 21, 23, 25, 26, 28
Glutes	Tight Butt Challenge in 28 Days 4 w. Day: 11, 13, 15, 20	4 w.	11, 13, 15, 20
Depression	Overcoming Depression in 14 Days 2 w. Day: 8, 9, 13, 14	2 w.	8, 9, 13, 14
Abs	6-Pack in 14 Days 2 w. Day: 3, 4, 5, 7, 10, 11, 14	2 w.	3, 4, 5, 7, 10, 11, 14
Stress	Anti-Stress in 14 Days 2 w. Day: 1, 2, 3, 4, 6, 7, 8, 10, 11, 12, 14	2 w.	1, 2, 3, 4, 6, 7, 8, 10, 11, 12, 14
Waist	Slim Waist Challenge in 14 Days 2 w. Day: 9, 10, 13, 14	2 w.	9, 10, 13, 14
Energy	Cheerful Morning in 14 Days 2 w. Day: 1, 7, 8, 10, 11, 12	2 w.	1, 7, 8, 10, 11, 12
Back	Royal Posture in 14 Days 2 w. Day: 11, 12, 13, 14	2 w.	11, 12, 13, 14
Back	Healthy Spine in 14 Days 2 w. Day: 14	2 w.	14
Flexibility	Flexible Body in 14 Days 2 w. Day: 7, 8, 10, 13	2 w.	7, 8, 10, 13
Self-Esteem	Self-Esteem Boost in 7 Days 1 w. Day: 5	1 w.	5
Waist	Slim Waist Challenge in 7 Days 1 w. Day: 5, 7	1 w.	5, 7
Energy	Energy Wake Up in 7 Days 1 w. Day: 6	1 w.	6
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
Immunity	Boost Your Immune in 7 Days 1 w. Day: 4, 5, 6, 7	1 w.	4, 5, 6, 7
Energy	Energy Wake Up in 14 Days 2 w. Day: 10, 13	2 w.	10, 13
Self-Esteem	Self-Esteem Boost in 7 Days 2 w. Day: 10, 13	2 w.	10, 13
Immunity	Boost Your Immune in 14 Days 2 w. Day: 13, 14	2 w.	13, 14
Immunity	Boost Your Immune in 21 Days 3 w. Day: 4, 5, 6, 7, 20, 21	3 w.	4, 5, 6, 7, 20, 21
Flexibility	Flexible Body in 21 Days 3 w. Day: 1, 2, 3, 4, 5, 6, 7, 14, 15, 17, 20	3 w.	1, 2, 3, 4, 5, 6, 7, 14, 15, 17, 20
Stress	Anti-Stress in 21 Days 3 w. Day: 8, 9, 10, 11, 13, 14, 15, 17, 18, 19, 21	3 w.	8, 9, 10, 11, 13, 14, 15, 17, 18, 19, 21
Depression	Overcoming Depression in 21 Days 3 w. Day: 15, 16, 20, 21	3 w.	15, 16, 20, 21
Energy	Energy Wake Up in 7 Days 3 w. Day: 6, 17, 20	3 w.	6, 17, 20
Back	Royal Posture in 21 Days 3 w. Day: 18, 19, 20, 21	3 w.	18, 19, 20, 21
Abs	6-Pack in 21 Days 3 w. Day: 10, 11, 12, 14, 17, 18, 21	3 w.	10, 11, 12, 14, 17, 18, 21
Energy	Cheerful Morning in 21 Days 3 w. Day: 8, 14, 15, 17, 18, 19	3 w.	8, 14, 15, 17, 18, 19
Meditation	Meditation for Beginners in 21 Days 3 w. Day: 14	3 w.	14
Waist	Slim Waist in 21 Days 3 w. Day: 5, 7, 16, 17, 20, 21	3 w.	5, 7, 16, 17, 20, 21
Self-Esteem	Self-Esteem Boost in 21 Days 3 w. Day: 5, 17, 20	3 w.	5, 17, 20
Back	Healthy Spine in 21 Days 3 w. Day: 21	3 w.	21
Habits	Quit Smoking in 7 Days 1 w. Day: 6, 7	1 w.	6, 7
Habits	Quit Smoking in 14 Days 2 w. Day: 4, 6, 8, 9, 12	2 w.	4, 6, 8, 9, 12
Habits	Quit Smoking in 21 Days 3 w. Day: 12, 13, 17, 18, 19, 20	3 w.	12, 13, 17, 18, 19, 20
Habits	Quit Smoking in 28 Days 4 w. Day: 15, 16, 17, 18, 19, 20, 25, 26	4 w.	15, 16, 17, 18, 19, 20, 25, 26
Habits	Stop Drinking in 7 Days 1 w. Day: 6	1 w.	6
Habits	Stop Drinking in 21 Days 3 w. Day: 14, 18	3 w.	14, 18
Habits	Stop Drinking in 28 Days 4 w. Day: 13, 24	4 w.	13, 24
Energy	Static complex in 7 days 1 w. Day: 3, 6	1 w.	3, 6
Energy	Static complex in 14 days 2 w. Day: 9, 10, 14	2 w.	9, 10, 14
Energy	Static complex in 21 days 3 w. Day: 7, 10, 12, 18	3 w.	7, 10, 12, 18
Energy	Static complex in 28 days 4 w. Day: 19, 23, 25, 27	4 w.	19, 23, 25, 27
Stress	Release from anxiety in 7 days 1 w. Day: 6	1 w.	6
Stress	Release from anxiety in 14 days 2 w. Day: 4, 7, 9, 14	2 w.	4, 7, 9, 14
Stress	Release from anxiety in 21 days 3 w. Day: 6, 14, 16	3 w.	6, 14, 16
Stress	Release from anxiety in 28 days 4 w. Day: 10, 19	4 w.	10, 19
Sex	The prolongation of sexual pleasure for 3 months 12 w. Day: 18, 27, 30, 57, 60, 62, 67	12 w.	18, 27, 30, 57, 60, 62, 67
Split	Front split in 28 Days 4 w. Day: 16	4 w.	16
Split	Side split in 28 days 4 w. Day: 10, 24	4 w.	10, 24
Split	Side split in 35 days 5 w. Day: 19	5 w.	19
Weight Loss	Edema Reduction in 7 Days 1 w. Day: 6	1 w.	6
Weight Loss	Edema Reduction in 21 Days 3 w. Day: 15, 20	3 w.	15, 20
Weight Loss	Edema Reduction in 28 Days 4 w. Day: 5, 9, 12, 17, 20	4 w.	5, 9, 12, 17, 20
Joints	Hip Opening in 21 Days 3 w. Day: 4	3 w.	4
Harmony	Inner Harmony in 14 Days 2 w. Day: 7	2 w.	7
Harmony	Inner Harmony in 21 Days 3 w. Day: 3, 4, 12, 17	3 w.	3, 4, 12, 17
Harmony	Inner Harmony in 28 Days 4 w. Day: 24, 25, 27	4 w.	24, 25, 27
Cardio	Healthy Heart in 14 Days 2 w. Day: 5, 14	2 w.	5, 14
Cardio	Healthy Heart in 21 Days 3 w. Day: 6	3 w.	6
Cardio	Healthy Heart in 28 Days 4 w. Day: 3, 18, 19	4 w.	3, 18, 19
Advanced	Yoga for Advanced in 14 days 2 w. Day: 7, 12	2 w.	7, 12
Advanced	Yoga for Advanced in 21 days 3 w. Day: 4, 13, 20	3 w.	4, 13, 20
Advanced	Yoga for Advanced in 28 days 4 w. Day: 2, 9, 23	4 w.	2, 9, 23
Advanced	Yoga for Advanced in 35 days 5 w. Day: 19, 22, 25, 32	5 w.	19, 22, 25, 32
After Pregnancy	Recovery After Childbirth in 14 Days 2 w. Day: 12	2 w.	12
After Pregnancy	Recovery After Childbirth in 21 Days 3 w. Day: 19, 20	3 w.	19, 20
Neck	Healthy Neck in 7 Days 1 w. Day: 7	1 w.	7
Neck	Healthy Neck in 14 Days 2 w. Day: 6	2 w.	6
Neck	Healthy Neck in 21 Days 3 w. Day: 1, 13, 16, 17, 18, 20, 21	3 w.	1, 13, 16, 17, 18, 20, 21
Neck	Healthy Neck in 28 Days 4 w. Day: 2, 9, 20, 22, 24	4 w.	2, 9, 20, 22, 24
Head	Relief from headache in 14 days 2 w. Day: 2	2 w.	2
Head	Relief from headache in 21 days 3 w. Day: 9	3 w.	9
Head	Relief from headache in 28 days 4 w. Day: 18, 22	4 w.	18, 22
Weight Loss	Slim Body in 7 Days 1 w. Day: 1	1 w.	1
Weight Loss	Slim Body in 14 Days 2 w. Day: 1, 4, 9, 14	2 w.	1, 4, 9, 14
Weight Loss	Slim Body in 21 Days 3 w. Day: 13, 20	3 w.	13, 20
Weight Loss	Slim Body in 28 Days 4 w. Day: 6, 11, 12, 21, 23	4 w.	6, 11, 12, 21, 23
Breasts	Beautiful Chest in 7 Days 1 w. Day: 3, 5, 7	1 w.	3, 5, 7
Breasts	Beautiful Chest in 14 Days 2 w. Day: 1, 4, 7, 10, 12	2 w.	1, 4, 7, 10, 12
Breasts	Beautiful Chest in 21 Days 3 w. Day: 2, 4, 5, 6, 9, 18	3 w.	2, 4, 5, 6, 9, 18
Breasts	Beautiful Chest in 28 Days 4 w. Day: 1, 4, 9, 27	4 w.	1, 4, 9, 27
Digestion	Healthy Digestion in 7 Days 1 w. Day: 3, 4, 7	1 w.	3, 4, 7
Digestion	Healthy Digestion in 14 Days 2 w. Day: 2, 3, 9	2 w.	2, 3, 9
Digestion	Healthy Digestion in 21 Days 3 w. Day: 9, 11, 12, 15, 18	3 w.	9, 11, 12, 15, 18
Digestion	Healthy Digestion in 28 Days 4 w. Day: 1, 3, 8, 9, 11, 13, 15, 17, 19, 20, 23, 24, 27	4 w.	1, 3, 8, 9, 11, 13, 15, 17, 19, 20, 23, 24, 27
Sex	The prolongation of sexual pleasure for 14 days 2 w. Day: 3, 7	2 w.	3, 7
Sex	The prolongation of sexual pleasure for 21 days 3 w. Day: 10, 13, 19	3 w.	10, 13, 19
Sex	The prolongation of sexual pleasure for 28 days 4 w. Day: 4, 13, 23, 27	4 w.	4, 13, 23, 27

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Bow Pose Dhanurasana

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Bow Pose Dhanurasana

don't give up!

Favorable effect

Contraindications

Technique of execution

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

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Details of the exercise

Where can I meet

Reward

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Bow Pose: video with the correct technique of performing the asana

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