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Bow Pose Dhanurasana

2 min
34 score
5 kcal
Bow Pose
hourglass-icon 2 min
Practice with video · 1.5833333333333333 min
asana miniature
01:35
Music
  • Instructor's voice
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00

don't give up!

You've completed your lesson in 5 минут. To have your lesson counted and added to your statistics, you should practice for at least a minute
This lesson is available to club members
This lesson is available by subscription

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.

Upload date:2024-04-18T20:17:19+03:00

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

1
If you unable to reach your legs with your hands, use a strap.
2
Inhale and push your legs backwards, lifting your chest from the floor.

Where can I meet

Lesson search
Challenges

Bow Pose occurs 77 times in 77 lessons

Theme Title Time
Strength
Power Body 90 min
90 min
Arms
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

Bow Pose occurs 92 times in 94 challenges

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

Details of the exercise

Category
Face Down Poses
Duration
2 minutes
Energy consumption
5 kcal

Reward

Flexibility
6
Stamina
7
Focus
2
Strength
9
Mobility
6
Balance
4

Popularity 59 out of 442

Often used
in ready-made lessons
77 lessons
Often used
in ready-made courses
94 challenges

Where can I meet

Lesson search
Challenges

Bow Pose occurs 77 times in 77 lessons

Theme Title Time
Strength
Power Body 90 min
90 min
Arms
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

Bow Pose occurs 92 times in 94 challenges

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
Урок 30 ( Bow Pose )

1 / 1 асан
asana
01:35
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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В приложении Unagrande YogaClub доступны готовые уроки йоги, медитации и интенсивные курсы для решения самых разных задач.
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Bow Pose: video with the correct technique of performing the asana

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Bow Pose: 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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