Butterfly Pose Baddha konasana

: 1 min

: 33 points

: 2 kcal

Seated Poses

Static

Benefits

Improves hip joint mobility
Strengthens the gluteus minimus
Improves leg flexibility

Contraindications

Knee injuries

Technique

Come to a seat, bring the soles of your feet together and let your knees open to the sides. Hold your feet and lengthen your back from tailbone to crown. Draw your heels toward your pelvis only as far as comfortable. Let your knees move gently toward the floor without pressing or pain. Take 7–10 breaths, moving softly and watching your breath. Bring your knees together and return to Diamond Pose.

If It’s Difficult

Sit with your back against a wall if it is hard to stay upright. Join your feet and open your knees to a comfortable width.

A cushion or one or two blocks under your pelvis can make sitting tall easier. Without a wall, place your hands on the floor behind you and gently lengthen your back.

Where It Appears

Yoga

Challenges

Butterfly Pose appears 169 time in yoga classes

Topic	Title	Time
Pregnancy	Prenatal Yoga 20 min	20 min
Pregnancy	Prenatal Yoga 30 min	30 min
Pregnancy	Prenatal Yoga 60 min	60 min
Pregnancy	Prenatal Yoga 45 min	45 min
Glutes	Firm Glutes 45 min	45 min
Glutes	Firm Glutes 60 min	60 min
Glutes	Firm Glutes 90 min	90 min
Flexibility	Splits 20 min	20 min
Flexibility	Splits 25 min	25 min
Flexibility	Splits 30 min	30 min
Flexibility	Splits 45 min	45 min
Flexibility	Splits 60 min	60 min
Flexibility	Splits 90 min	90 min
Pregnancy	Preparing for Pregnancy 10 min	10 min
Pregnancy	Preparing for Pregnancy 15 min	15 min
Pregnancy	Preparing for Pregnancy 20 min	20 min
Pregnancy	Preparing for Pregnancy 25 min	25 min
Pregnancy	Preparing for Pregnancy 30 min	30 min
Pregnancy	Preparing for Pregnancy 45 min	45 min
Pregnancy	Preparing for Pregnancy 60 min	60 min
Pregnancy	Preparing for Pregnancy 90 min	90 min
Cystitis	Yoga for Cystitis 45 min	45 min
Cystitis	Yoga for Cystitis 60 min	60 min
Cystitis	Yoga for Cystitis 90 min	90 min
Menstruation	During Your Period 90 min	90 min
Relaxation	Stress Relief 90 min	90 min
Sleep	Evening Routine 25 min	25 min
Sleep	Evening Routine 30 min	30 min
Sleep	Evening Routine 45 min	45 min
Sleep	Evening Routine 60 min	60 min
Sleep	Evening Routine 90 min	90 min
Energy	Restore Your Energy 25 min	25 min
Energy	Restore Your Energy 30 min	30 min
Energy	Restore Your Energy 45 min	45 min
Energy	Restore Your Energy 60 min	60 min
Energy	Restore Your Energy 90 min	90 min
Flexibility	Flexible Body 15 min	15 min
Flexibility	Flexible Body 25 min	25 min
Flexibility	Flexible Body 30 min	30 min
Flexibility	Flexible Body 60 min	60 min
Flexibility	Flexible Body 90 min	90 min
Running	Before Your Run 45 min	45 min
Running	Before Your Run 60 min	60 min
Running	Before Your Run 90 min	90 min
Sexual health	Yoga for the Prostate 60 min	60 min
Active ageing	Yoga 60+: Immune Support 25 min	25 min
Active ageing	Yoga 60+: Immune Support 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
Relaxation	Moon Sequence 45 min	45 min
Relaxation	Moon Sequence 60 min	60 min
Relaxation	Moon Sequence 90 min	90 min
Sexual health	Men's Strength 90 min	90 min
Flexibility	Lotus Pose Prep 10 min	10 min
Flexibility	Lotus Pose Prep 15 min	15 min
Flexibility	Lotus Pose Prep 20 min	20 min
Flexibility	Lotus Pose Prep 25 min	25 min
Flexibility	Lotus Pose Prep 30 min	30 min
Flexibility	Lotus Pose Prep 45 min	45 min
Flexibility	Lotus Pose Prep 60 min	60 min
Flexibility	Lotus Pose Prep 90 min	90 min
Running	After Your Run 45 min	45 min
Running	After Your Run 60 min	60 min
Running	After Your Run 90 min	90 min
Relaxation	Relaxation 15 min	15 min
Relaxation	Relaxation 25 min	25 min
Relaxation	Relaxation 30 min	30 min
Relaxation	Relaxation 45 min	45 min
Relaxation	Relaxation 60 min	60 min
Relaxation	Relaxation 90 min	90 min
Relaxation	Relaxation 20 min	20 min
Varicose veins	Varicose Vein Prevention 60 min	60 min
Varicose veins	Varicose Vein Prevention 90 min	90 min
Flexibility	Stretching 15 min	15 min
Flexibility	Stretching 20 min	20 min
Flexibility	Stretching 25 min	25 min
Flexibility	Stretching 30 min	30 min
Flexibility	Stretching 45 min	45 min
Flexibility	Stretching 60 min	60 min
Flexibility	Stretching 90 min	90 min
Energy	Tibetan Exercises 45 min	45 min
Energy	Tibetan Exercises 60 min	60 min
Energy	Tibetan Exercises 90 min	90 min
Depression	Anxiety Relief 90 min	90 min
Energy	Static Routine 15 min	15 min
Energy	Static Routine 20 min	20 min
Energy	Static Routine 60 min	60 min
Energy	Static Routine 90 min	90 min
Flexibility	Swelling Relief 20 min	20 min
Flexibility	Swelling Relief 25 min	25 min
Flexibility	Swelling Relief 60 min	60 min
Flexibility	Swelling Relief 90 min	90 min
Back	Yoga for Scoliosis 90 min	90 min
Energy	Longer-Lasting Pleasure 20 min	20 min
Energy	Longer-Lasting Pleasure 30 min	30 min
Energy	Longer-Lasting Pleasure 60 min	60 min
Energy	Longer-Lasting Pleasure 90 min	90 min
Flexibility	Hip Joints 10 min	10 min
Flexibility	Hip Joints 15 min	15 min
Flexibility	Hip Joints 20 min	20 min
Flexibility	Hip Joints 30 min	30 min
Flexibility	Hip Joints 45 min	45 min
Flexibility	Hip Joints 60 min	60 min
Flexibility	Hip Joints 90 min	90 min
Flexibility	Advanced Yoga 25 min	25 min
Flexibility	Advanced Yoga 30 min	30 min
Flexibility	Advanced Yoga 45 min	45 min
Flexibility	Advanced Yoga 60 min	60 min
Flexibility	Advanced Yoga 90 min	90 min
Energy	Muscle Tension Relief 15 min	15 min
Energy	Muscle Tension Relief 20 min	20 min
Energy	Muscle Tension Relief 25 min	25 min
Energy	Muscle Tension Relief 45 min	45 min
Energy	Muscle Tension Relief 60 min	60 min
Energy	Muscle Tension Relief 90 min	90 min
Stress relief	Inner Harmony 10 min	10 min
Stress relief	Inner Harmony 15 min	15 min
Stress relief	Inner Harmony 45 min	45 min
Stress relief	Inner Harmony 60 min	60 min
Stress relief	Inner Harmony 90 min	90 min
Energy	Hormonal Yoga 60 min	60 min
Energy	Hormonal Yoga 90 min	90 min
Balance	Better Balance 20 min	20 min
Balance	Better Balance 25 min	25 min
Balance	Better Balance 45 min	45 min
Balance	Better Balance 60 min	60 min
Balance	Better Balance 90 min	90 min
Relaxation	Yin Yoga 10 min	10 min
Relaxation	Yin Yoga 90 min	90 min
Stress relief	After Work 60 min	60 min
Stress relief	After Work 90 min	90 min
Legs	Yoga for the Knees 60 min	60 min
Legs	Yoga for the Knees 90 min	90 min
Sports	Yoga for Football Players 30 min	30 min
Sports	Yoga for Football Players 45 min	45 min
Sports	Yoga for Football Players 60 min	60 min
Sports	Yoga for Football Players 90 min	90 min
Legs	Feet and Ankles 15 min	15 min
Legs	Feet and Ankles 20 min	20 min
Legs	Feet and Ankles 25 min	25 min
Legs	Feet and Ankles 30 min	30 min
Legs	Feet and Ankles 45 min	45 min
Legs	Feet and Ankles 60 min	60 min
Legs	Feet and Ankles 90 min	90 min
Active ageing	Yoga for Menopause 45 min	45 min
Active ageing	Yoga for Menopause 60 min	60 min
Active ageing	Yoga for Menopause 90 min	90 min
Cardio	Calm and Vitality 30 min	30 min
Cardio	Calm and Vitality 45 min	45 min
Cardio	Calm and Vitality 60 min	60 min
Cardio	Calm and Vitality 90 min	90 min
Hips	Pelvic Floor Strength 10 min	10 min
Hips	Pelvic Floor Strength 15 min	15 min
Hips	Pelvic Floor Strength 20 min	20 min
Hips	Pelvic Floor Strength 25 min	25 min
Hips	Pelvic Floor Strength 30 min	30 min
Hips	Pelvic Floor Strength 45 min	45 min
Hips	Pelvic Floor Strength 60 min	60 min
Hips	Pelvic Floor Strength 90 min	90 min
Back	Yoga Lying Down 30 min	30 min
Back	Yoga Lying Down 45 min	45 min
Back	Yoga Lying Down 60 min	60 min
Back	Yoga Lying Down 90 min	90 min
Habits	I Can Go Without Sugar 25 min	25 min
Habits	I Can Go Without Sugar 45 min	45 min
Habits	I Can Go Without Sugar 60 min	60 min
Habits	I Can Go Without Sugar 90 min	90 min
Sports	Yoga for Golfers 90 min	90 min

Butterfly Pose appears 126 time in challenges

Topic	Title	Duration	Day
Whole body	Flexible Body 4 wk Day: 1, 2, 3, 4, 5, 27	4 wk	1, 2, 3, 4, 5, 27
Stress relief	Stress Relief 4 wk Day: 8	4 wk	8
Whole body	Front Splits 5 wk Day: 3, 4, 5, 9, 10, 11, 16, 19, 25, 27, 31, 35	5 wk	3, 4, 5, 9, 10, 11, 16, 19, 25, 27, 31, 35
Whole body	Healthy Joints 4 wk Day: 2, 9, 15, 25, 27	4 wk	2, 9, 15, 25, 27
Weight loss	Awaken Your Strength 4 wk Day: 17, 22, 23, 26, 27, 28	4 wk	17, 22, 23, 26, 27, 28
Beginners	Yoga for Beginners 3 wk Day: 5, 6, 7, 18, 19	3 wk	5, 6, 7, 18, 19
Sleep	Healthy Sleep 4 wk Day: 4, 5, 11, 22, 23, 25, 26, 27, 28	4 wk	4, 5, 11, 22, 23, 25, 26, 27, 28
Whole body	Build Your Balance 4 wk Day: 18	4 wk	18
Whole body	Touch the Floor 4 wk Day: 28	4 wk	28
Beginners	First Steps in Meditation 2 wk Day: 8, 11	2 wk	8, 11
Weight loss	Weight Loss 3 wk Day: 10	3 wk	10
Confidence	Boost Your Self-Esteem 4 wk Day: 17	4 wk	17
Weight loss	Lean Legs 4 wk Day: 7, 8, 9, 10, 11, 16, 17, 20, 23, 25, 27, 28	4 wk	7, 8, 9, 10, 11, 16, 17, 20, 23, 25, 27, 28
Whole body	Firm Glutes 4 wk Day: 23, 28	4 wk	23, 28
Stress relief	Relaxation 4 wk Day: 2, 3, 5, 9, 10, 11, 14, 15, 17, 21, 23, 27	4 wk	2, 3, 5, 9, 10, 11, 14, 15, 17, 21, 23, 27
Whole body	Strong Arms 2 wk Day: 5, 7, 8, 9, 10, 11, 12, 14	2 wk	5, 7, 8, 9, 10, 11, 12, 14
Stress relief	Overcoming Depression 2 wk Day: 7, 11	2 wk	7, 11
Sleep	Healthy Sleep 2 wk Day: 4, 5, 7, 12, 13	2 wk	4, 5, 7, 12, 13
Stress relief	Stress Relief 2 wk Day: 2, 3, 4, 5, 6, 7	2 wk	2, 3, 4, 5, 6, 7
Energy	Energizing Morning 2 wk Day: 3	2 wk	3
Whole body	Middle Splits 2 wk Day: 7, 8, 9, 10, 11, 12, 13, 14	2 wk	7, 8, 9, 10, 11, 12, 13, 14
Whole body	Healthy Joints 2 wk Day: 5, 8, 9, 11, 13, 14	2 wk	5, 8, 9, 11, 13, 14
Whole body	Flexible Body 2 wk Day: 6, 8, 11, 13, 14	2 wk	6, 8, 11, 13, 14
Whole body	Strong Arms 1 wk Day: 3, 4, 5, 6, 7	1 wk	3, 4, 5, 6, 7
Whole body	Middle Splits 1 wk Day: 2, 3, 4, 5, 6, 7	1 wk	2, 3, 4, 5, 6, 7
Sleep	Healthy Sleep 1 wk Day: 5, 6, 7	1 wk	5, 6, 7
Weight loss	Lean Legs 1 wk Day: 4	1 wk	4
Whole body	Healthy Joints 1 wk Day: 7	1 wk	7
Whole body	Flexible Body 1 wk Day: 2, 3, 4, 5, 6, 7	1 wk	2, 3, 4, 5, 6, 7
Weight loss	Awaken Your Strength 2 wk Day: 3, 8	2 wk	3, 8
Whole body	Firm Glutes 2 wk Day: 1, 6, 9, 10, 11, 13	2 wk	1, 6, 9, 10, 11, 13
Weight loss	Lean Legs 2 wk Day: 6, 12, 14	2 wk	6, 12, 14
Confidence	Boost Your Self-Esteem 2 wk Day: 1, 5	2 wk	1, 5
Stress relief	Relaxation 2 wk Day: 1, 3, 4, 5, 7, 8, 11, 14	2 wk	1, 3, 4, 5, 7, 8, 11, 14
Health	Strengthen Your Immunity 2 wk Day: 1	2 wk	1
Health	Strengthen Your Immunity 3 wk Day: 8	3 wk	8
Whole body	Flexible Body 3 wk Day: 2, 3, 4, 5, 6, 7, 13, 15, 18, 20, 21	3 wk	2, 3, 4, 5, 6, 7, 13, 15, 18, 20, 21
Stress relief	Stress Relief 3 wk Day: 9, 10, 11, 12, 13, 14	3 wk	9, 10, 11, 12, 13, 14
Stress relief	Overcoming Depression 3 wk Day: 14, 18	3 wk	14, 18
Whole body	Healthy Joints 3 wk Day: 7, 12, 15, 16, 18, 20, 21	3 wk	7, 12, 15, 16, 18, 20, 21
Weight loss	Awaken Your Strength 3 wk Day: 10, 15	3 wk	10, 15
Sleep	Healthy Sleep 3 wk Day: 5, 6, 7, 11, 12, 14, 19, 20	3 wk	5, 6, 7, 11, 12, 14, 19, 20
Energy	Energizing Morning 3 wk Day: 10	3 wk	10
Beginners	First Steps in Meditation 3 wk Day: 15, 18	3 wk	15, 18
Whole body	Firm Glutes 3 wk Day: 8, 13, 16, 17, 18, 20	3 wk	8, 13, 16, 17, 18, 20
Weight loss	Lean Legs 3 wk Day: 4, 13, 19, 21	3 wk	4, 13, 19, 21
Confidence	Boost Your Self-Esteem 3 wk Day: 8, 12	3 wk	8, 12
Whole body	Strong Arms 3 wk Day: 3, 4, 5, 6, 7, 12, 14, 15, 16, 17, 18, 19, 21	3 wk	3, 4, 5, 6, 7, 12, 14, 15, 16, 17, 18, 19, 21
Stress relief	Relaxation 3 wk Day: 8, 10, 11, 12, 14, 15, 18, 21	3 wk	8, 10, 11, 12, 14, 15, 18, 21
Whole body	Middle Splits 3 wk Day: 2, 3, 4, 5, 6, 7, 14, 15, 16, 17, 18, 19, 20, 21	3 wk	2, 3, 4, 5, 6, 7, 14, 15, 16, 17, 18, 19, 20, 21
Health	Quit Drinking 3 wk Day: 11, 13, 15, 19	3 wk	11, 13, 15, 19
Health	Quit Drinking 4 wk Day: 9, 14, 25, 26	4 wk	9, 14, 25, 26
Whole body	Static Practice 1 wk Day: 1, 7	1 wk	1, 7
Whole body	Static Practice 2 wk Day: 2, 8, 11, 14	2 wk	2, 8, 11, 14
Whole body	Static Practice 3 wk Day: 1, 3, 5, 12, 17	3 wk	1, 3, 5, 12, 17
Whole body	Static Practice 4 wk Day: 8, 14, 18, 21, 22, 23, 27, 28	4 wk	8, 14, 18, 21, 22, 23, 27, 28
Stress relief	Relief from Anxiety 1 wk Day: 6, 7	1 wk	6, 7
Stress relief	Relief from Anxiety 2 wk Day: 3, 5, 11	2 wk	3, 5, 11
Stress relief	Relief from Anxiety 3 wk Day: 5, 9, 13, 15, 21	3 wk	5, 9, 13, 15, 21
Stress relief	Relief from Anxiety 4 wk Day: 8, 10, 18, 25	4 wk	8, 10, 18, 25
Back	Yoga for Scoliosis 1 wk Day: 5	1 wk	5
Back	Yoga for Scoliosis 2 wk Day: 5, 8, 11, 14	2 wk	5, 8, 11, 14
Back	Yoga for Scoliosis 3 wk Day: 5, 6, 13, 17, 19	3 wk	5, 6, 13, 17, 19
Back	Yoga for Scoliosis 4 wk Day: 3, 5, 11, 25, 28	4 wk	3, 5, 11, 25, 28
Men's health	Prolong Sexual Pleasure 12 wk Day: 8, 13, 16, 22, 26, 47, 51, 53, 58, 59, 61, 64, 66, 72, 78, 82, 83	12 wk	8, 13, 16, 22, 26, 47, 51, 53, 58, 59, 61, 64, 66, 72, 78, 82, 83
Whole body	Front Splits 4 wk Day: 12, 16, 20, 22, 26	4 wk	12, 16, 20, 22, 26
Whole body	Middle Splits 4 wk Day: 2, 5, 9, 11, 12, 13, 15, 19, 23, 25, 26, 27	4 wk	2, 5, 9, 11, 12, 13, 15, 19, 23, 25, 26, 27
Whole body	Middle Splits 5 wk Day: 2, 4, 11, 17, 18, 20, 26, 30, 31, 32, 34	5 wk	2, 4, 11, 17, 18, 20, 26, 30, 31, 32, 34
Health	Reduce Puffiness 1 wk Day: 3, 5	1 wk	3, 5
Health	Reduce Puffiness 2 wk Day: 2, 5, 8, 12, 13	2 wk	2, 5, 8, 12, 13
Health	Reduce Puffiness 3 wk Day: 1, 4, 10, 13, 14, 20, 21	3 wk	1, 4, 10, 13, 14, 20, 21
Health	Reduce Puffiness 4 wk Day: 4, 6, 10, 13, 15, 19, 22, 25	4 wk	4, 6, 10, 13, 15, 19, 22, 25
Whole body	Open Your Hips 1 wk Day: 1, 3, 5	1 wk	1, 3, 5
Whole body	Open Your Hips 2 wk Day: 1, 3, 4, 7, 9, 11, 12, 13, 14	2 wk	1, 3, 4, 7, 9, 11, 12, 13, 14
Whole body	Open Your Hips 3 wk Day: 1, 5, 6, 8, 11, 12, 13, 15, 18, 20	3 wk	1, 5, 6, 8, 11, 12, 13, 15, 18, 20
Whole body	Open Your Hips 4 wk Day: 1, 2, 4, 5, 6, 8, 9, 15, 16, 17, 19, 22, 24, 26, 27	4 wk	1, 2, 4, 5, 6, 8, 9, 15, 16, 17, 19, 22, 24, 26, 27
Stress relief	Inner Harmony 1 wk Day: 1, 4, 5, 6	1 wk	1, 4, 5, 6
Stress relief	Inner Harmony 2 wk Day: 1, 2, 6, 9, 11, 12	2 wk	1, 2, 6, 9, 11, 12
Stress relief	Inner Harmony 3 wk Day: 6, 7, 11, 13, 19	3 wk	6, 7, 11, 13, 19
Stress relief	Inner Harmony 4 wk Day: 3, 6, 16, 18, 19, 26	4 wk	3, 6, 16, 18, 19, 26
Health	Healthy Heart 4 wk Day: 26	4 wk	26
Whole body	Advanced Yoga 1 wk Day: 1, 4, 6	1 wk	1, 4, 6
Whole body	Advanced Yoga 2 wk Day: 2, 5, 6, 11	2 wk	2, 5, 6, 11
Whole body	Advanced Yoga 3 wk Day: 2, 3	3 wk	2, 3
Whole body	Advanced Yoga 4 wk Day: 3, 4, 5, 6, 10, 15, 19, 23, 26, 27	4 wk	3, 4, 5, 6, 10, 15, 19, 23, 26, 27
Whole body	Advanced Yoga 5 wk Day: 2, 10, 13, 16, 20, 27, 30	5 wk	2, 10, 13, 16, 20, 27, 30
Women's health	Postpartum Recovery 1 wk Day: 5	1 wk	5
Women's health	Postpartum Recovery 2 wk Day: 6, 8, 14	2 wk	6, 8, 14
Women's health	Postpartum Recovery 3 wk Day: 6, 13	3 wk	6, 13
Women's health	Postpartum Recovery 4 wk Day: 11, 12, 20, 25, 27	4 wk	11, 12, 20, 25, 27
Back	Healthy Neck 2 wk Day: 13	2 wk	13
Health	Headache Relief 2 wk Day: 2	2 wk	2
Health	Headache Relief 3 wk Day: 3, 10	3 wk	3, 10
Health	Headache Relief 4 wk Day: 4, 8, 17	4 wk	4, 8, 17
Weight loss	Lean Body 1 wk Day: 3, 6	1 wk	3, 6
Weight loss	Lean Body 2 wk Day: 6, 7, 11, 12	2 wk	6, 7, 11, 12
Weight loss	Lean Body 3 wk Day: 7, 10, 13, 18	3 wk	7, 10, 13, 18
Weight loss	Lean Body 4 wk Day: 8, 16, 27, 28	4 wk	8, 16, 27, 28
Whole body	Beautiful Bust 3 wk Day: 8	3 wk	8
Health	Healthy Digestion 2 wk Day: 10	2 wk	10
Health	Healthy Digestion 3 wk Day: 6, 17, 20	3 wk	6, 17, 20
Health	Healthy Digestion 4 wk Day: 4, 23	4 wk	4, 23
Men's health	Prolong Sexual Pleasure 1 wk Day: 4	1 wk	4
Men's health	Prolong Sexual Pleasure 2 wk Day: 1, 4, 6, 13, 14	2 wk	1, 4, 6, 13, 14
Men's health	Prolong Sexual Pleasure 3 wk Day: 2, 5, 6, 7, 8, 10, 11, 16, 19	3 wk	2, 5, 6, 7, 8, 10, 11, 16, 19
Men's health	Prolong Sexual Pleasure 4 wk Day: 2, 3, 6, 11, 19, 21, 22, 25	4 wk	2, 3, 6, 11, 19, 21, 22, 25
Stress relief	Yoga in the Big City 1 wk Day: 1, 2, 3, 5, 6, 7	1 wk	1, 2, 3, 5, 6, 7
Stress relief	Yoga in the Big City 2 wk Day: 3, 7, 8, 9, 12, 13, 14	2 wk	3, 7, 8, 9, 12, 13, 14
Stress relief	Yoga in the Big City 3 wk Day: 1, 2, 3, 5, 6, 7, 8, 9, 12, 13, 14, 15, 16, 17, 19, 20	3 wk	1, 2, 3, 5, 6, 7, 8, 9, 12, 13, 14, 15, 16, 17, 19, 20
Stress relief	Yoga in the Big City 4 wk Day: 1, 2, 3, 5, 6, 7, 8, 9, 12, 13, 14, 15, 16, 17, 19, 20, 22, 23	4 wk	1, 2, 3, 5, 6, 7, 8, 9, 12, 13, 14, 15, 16, 17, 19, 20, 22, 23
Back	Atlas Stands Tall 1 wk Day: 3, 4, 6	1 wk	3, 4, 6
Back	Atlas Stands Tall 2 wk Day: 3, 4, 6, 14	2 wk	3, 4, 6, 14
Back	Atlas Stands Tall 3 wk Day: 3, 4, 6, 14, 15, 17	3 wk	3, 4, 6, 14, 15, 17
Back	Atlas Stands Tall 4 wk Day: 3, 4, 6, 14, 15, 17, 24, 26	4 wk	3, 4, 6, 14, 15, 17, 24, 26
Stress relief	The Calm Formula 1 wk Day: 1, 5, 6, 7	1 wk	1, 5, 6, 7
Stress relief	The Calm Formula 2 wk Day: 1, 5, 6, 7, 9, 12, 13, 14	2 wk	1, 5, 6, 7, 9, 12, 13, 14
Stress relief	The Calm Formula 3 wk Day: 1, 5, 6, 7, 9, 12, 13, 14, 20, 21	3 wk	1, 5, 6, 7, 9, 12, 13, 14, 20, 21
Stress relief	The Calm Formula 4 wk Day: 1, 5, 6, 7, 9, 12, 13, 14, 20, 21, 23, 27, 28	4 wk	1, 5, 6, 7, 9, 12, 13, 14, 20, 21, 23, 27, 28
Whole body	Flexibility Whisperer 1 wk Day: 1, 2, 4, 5	1 wk	1, 2, 4, 5
Whole body	Flexibility Whisperer 2 wk Day: 1, 2, 4, 5, 9, 11, 14	2 wk	1, 2, 4, 5, 9, 11, 14
Whole body	Flexibility Whisperer 3 wk Day: 1, 2, 4, 5, 9, 11, 14, 17, 18, 19, 21	3 wk	1, 2, 4, 5, 9, 11, 14, 17, 18, 19, 21
Whole body	Flexibility Whisperer 4 wk Day: 1, 2, 4, 5, 9, 11, 14, 17, 18, 19, 21, 23, 25, 26	4 wk	1, 2, 4, 5, 9, 11, 14, 17, 18, 19, 21, 23, 25, 26
Weight loss	Intensive Weight Loss 1 wk Day: 1, 7	1 wk	1, 7
Weight loss	Intensive Weight Loss 2 wk Day: 1, 7, 9, 10, 12, 13	2 wk	1, 7, 9, 10, 12, 13
Weight loss	Intensive Weight Loss 3 wk Day: 1, 7, 9, 10, 12, 13, 15, 18, 21	3 wk	1, 7, 9, 10, 12, 13, 15, 18, 21
Weight loss	Intensive Weight Loss 4 wk Day: 1, 7, 9, 10, 12, 13, 15, 18, 21, 22, 23, 24, 26, 28	4 wk	1, 7, 9, 10, 12, 13, 15, 18, 21, 22, 23, 24, 26, 28

Exercise Details

Where It Appears

Yoga

Challenges

Butterfly Pose appears 169 time in yoga classes

Class	Duration
Prenatal Yoga	20 min
Prenatal Yoga	30 min
Prenatal Yoga	60 min
Prenatal Yoga	45 min
Firm Glutes	45 min
Firm Glutes	60 min
Firm Glutes	90 min
Splits	20 min
Splits	25 min
Splits	30 min
Splits	45 min
Splits	60 min
Splits	90 min
Preparing for Pregnancy	10 min
Preparing for Pregnancy	15 min
Preparing for Pregnancy	20 min
Preparing for Pregnancy	25 min
Preparing for Pregnancy	30 min
Preparing for Pregnancy	45 min
Preparing for Pregnancy	60 min
Preparing for Pregnancy	90 min
Yoga for Cystitis	45 min
Yoga for Cystitis	60 min
Yoga for Cystitis	90 min
During Your Period	90 min
Stress Relief	90 min
Evening Routine	25 min
Evening Routine	30 min
Evening Routine	45 min
Evening Routine	60 min
Evening Routine	90 min
Restore Your Energy	25 min
Restore Your Energy	30 min
Restore Your Energy	45 min
Restore Your Energy	60 min
Restore Your Energy	90 min
Flexible Body	15 min
Flexible Body	25 min
Flexible Body	30 min
Flexible Body	60 min
Flexible Body	90 min
Before Your Run	45 min
Before Your Run	60 min
Before Your Run	90 min
Yoga for the Prostate	60 min
Yoga 60+: Immune Support	25 min
Yoga 60+: Immune Support	30 min
Sound Sleep	45 min
Sound Sleep	60 min
Sound Sleep	90 min
Moon Sequence	45 min
Moon Sequence	60 min
Moon Sequence	90 min
Men's Strength	90 min
Lotus Pose Prep	10 min
Lotus Pose Prep	15 min
Lotus Pose Prep	20 min
Lotus Pose Prep	25 min
Lotus Pose Prep	30 min
Lotus Pose Prep	45 min
Lotus Pose Prep	60 min
Lotus Pose Prep	90 min
After Your Run	45 min
After Your Run	60 min
After Your Run	90 min
Relaxation	15 min
Relaxation	25 min
Relaxation	30 min
Relaxation	45 min
Relaxation	60 min
Relaxation	90 min
Relaxation	20 min
Varicose Vein Prevention	60 min
Varicose Vein Prevention	90 min
Stretching	15 min
Stretching	20 min
Stretching	25 min
Stretching	30 min
Stretching	45 min
Stretching	60 min
Stretching	90 min
Tibetan Exercises	45 min
Tibetan Exercises	60 min
Tibetan Exercises	90 min
Anxiety Relief	90 min
Static Routine	15 min
Static Routine	20 min
Static Routine	60 min
Static Routine	90 min
Swelling Relief	20 min
Swelling Relief	25 min
Swelling Relief	60 min
Swelling Relief	90 min
Yoga for Scoliosis	90 min
Longer-Lasting Pleasure	20 min
Longer-Lasting Pleasure	30 min
Longer-Lasting Pleasure	60 min
Longer-Lasting Pleasure	90 min
Hip Joints	10 min
Hip Joints	15 min
Hip Joints	20 min
Hip Joints	30 min
Hip Joints	45 min
Hip Joints	60 min
Hip Joints	90 min
Advanced Yoga	25 min
Advanced Yoga	30 min
Advanced Yoga	45 min
Advanced Yoga	60 min
Advanced Yoga	90 min
Muscle Tension Relief	15 min
Muscle Tension Relief	20 min
Muscle Tension Relief	25 min
Muscle Tension Relief	45 min
Muscle Tension Relief	60 min
Muscle Tension Relief	90 min
Inner Harmony	10 min
Inner Harmony	15 min
Inner Harmony	45 min
Inner Harmony	60 min
Inner Harmony	90 min
Hormonal Yoga	60 min
Hormonal Yoga	90 min
Better Balance	20 min
Better Balance	25 min
Better Balance	45 min
Better Balance	60 min
Better Balance	90 min
Yin Yoga	10 min
Yin Yoga	90 min
After Work	60 min
After Work	90 min
Yoga for the Knees	60 min
Yoga for the Knees	90 min
Yoga for Football Players	30 min
Yoga for Football Players	45 min
Yoga for Football Players	60 min
Yoga for Football Players	90 min
Feet and Ankles	15 min
Feet and Ankles	20 min
Feet and Ankles	25 min
Feet and Ankles	30 min
Feet and Ankles	45 min
Feet and Ankles	60 min
Feet and Ankles	90 min
Yoga for Menopause	45 min
Yoga for Menopause	60 min
Yoga for Menopause	90 min
Calm and Vitality	30 min
Calm and Vitality	45 min
Calm and Vitality	60 min
Calm and Vitality	90 min
Pelvic Floor Strength	10 min
Pelvic Floor Strength	15 min
Pelvic Floor Strength	20 min
Pelvic Floor Strength	25 min
Pelvic Floor Strength	30 min
Pelvic Floor Strength	45 min
Pelvic Floor Strength	60 min
Pelvic Floor Strength	90 min
Yoga Lying Down	30 min
Yoga Lying Down	45 min
Yoga Lying Down	60 min
Yoga Lying Down	90 min
I Can Go Without Sugar	25 min
I Can Go Without Sugar	45 min
I Can Go Without Sugar	60 min
I Can Go Without Sugar	90 min
Yoga for Golfers	90 min

Butterfly Pose appears 126 time in challenges

Topic	Title	Duration	Day
Whole body	Flexible Body 4 wk Day: 1, 2, 3, 4, 5, 27	4 wk	1, 2, 3, 4, 5, 27
Stress relief	Stress Relief 4 wk Day: 8	4 wk	8
Whole body	Front Splits 5 wk Day: 3, 4, 5, 9, 10, 11, 16, 19, 25, 27, 31, 35	5 wk	3, 4, 5, 9, 10, 11, 16, 19, 25, 27, 31, 35
Whole body	Healthy Joints 4 wk Day: 2, 9, 15, 25, 27	4 wk	2, 9, 15, 25, 27
Weight loss	Awaken Your Strength 4 wk Day: 17, 22, 23, 26, 27, 28	4 wk	17, 22, 23, 26, 27, 28
Beginners	Yoga for Beginners 3 wk Day: 5, 6, 7, 18, 19	3 wk	5, 6, 7, 18, 19
Sleep	Healthy Sleep 4 wk Day: 4, 5, 11, 22, 23, 25, 26, 27, 28	4 wk	4, 5, 11, 22, 23, 25, 26, 27, 28
Whole body	Build Your Balance 4 wk Day: 18	4 wk	18
Whole body	Touch the Floor 4 wk Day: 28	4 wk	28
Beginners	First Steps in Meditation 2 wk Day: 8, 11	2 wk	8, 11
Weight loss	Weight Loss 3 wk Day: 10	3 wk	10
Confidence	Boost Your Self-Esteem 4 wk Day: 17	4 wk	17
Weight loss	Lean Legs 4 wk Day: 7, 8, 9, 10, 11, 16, 17, 20, 23, 25, 27, 28	4 wk	7, 8, 9, 10, 11, 16, 17, 20, 23, 25, 27, 28
Whole body	Firm Glutes 4 wk Day: 23, 28	4 wk	23, 28
Stress relief	Relaxation 4 wk Day: 2, 3, 5, 9, 10, 11, 14, 15, 17, 21, 23, 27	4 wk	2, 3, 5, 9, 10, 11, 14, 15, 17, 21, 23, 27
Whole body	Strong Arms 2 wk Day: 5, 7, 8, 9, 10, 11, 12, 14	2 wk	5, 7, 8, 9, 10, 11, 12, 14
Stress relief	Overcoming Depression 2 wk Day: 7, 11	2 wk	7, 11
Sleep	Healthy Sleep 2 wk Day: 4, 5, 7, 12, 13	2 wk	4, 5, 7, 12, 13
Stress relief	Stress Relief 2 wk Day: 2, 3, 4, 5, 6, 7	2 wk	2, 3, 4, 5, 6, 7
Energy	Energizing Morning 2 wk Day: 3	2 wk	3
Whole body	Middle Splits 2 wk Day: 7, 8, 9, 10, 11, 12, 13, 14	2 wk	7, 8, 9, 10, 11, 12, 13, 14
Whole body	Healthy Joints 2 wk Day: 5, 8, 9, 11, 13, 14	2 wk	5, 8, 9, 11, 13, 14
Whole body	Flexible Body 2 wk Day: 6, 8, 11, 13, 14	2 wk	6, 8, 11, 13, 14
Whole body	Strong Arms 1 wk Day: 3, 4, 5, 6, 7	1 wk	3, 4, 5, 6, 7
Whole body	Middle Splits 1 wk Day: 2, 3, 4, 5, 6, 7	1 wk	2, 3, 4, 5, 6, 7
Sleep	Healthy Sleep 1 wk Day: 5, 6, 7	1 wk	5, 6, 7
Weight loss	Lean Legs 1 wk Day: 4	1 wk	4
Whole body	Healthy Joints 1 wk Day: 7	1 wk	7
Whole body	Flexible Body 1 wk Day: 2, 3, 4, 5, 6, 7	1 wk	2, 3, 4, 5, 6, 7
Weight loss	Awaken Your Strength 2 wk Day: 3, 8	2 wk	3, 8
Whole body	Firm Glutes 2 wk Day: 1, 6, 9, 10, 11, 13	2 wk	1, 6, 9, 10, 11, 13
Weight loss	Lean Legs 2 wk Day: 6, 12, 14	2 wk	6, 12, 14
Confidence	Boost Your Self-Esteem 2 wk Day: 1, 5	2 wk	1, 5
Stress relief	Relaxation 2 wk Day: 1, 3, 4, 5, 7, 8, 11, 14	2 wk	1, 3, 4, 5, 7, 8, 11, 14
Health	Strengthen Your Immunity 2 wk Day: 1	2 wk	1
Health	Strengthen Your Immunity 3 wk Day: 8	3 wk	8
Whole body	Flexible Body 3 wk Day: 2, 3, 4, 5, 6, 7, 13, 15, 18, 20, 21	3 wk	2, 3, 4, 5, 6, 7, 13, 15, 18, 20, 21
Stress relief	Stress Relief 3 wk Day: 9, 10, 11, 12, 13, 14	3 wk	9, 10, 11, 12, 13, 14
Stress relief	Overcoming Depression 3 wk Day: 14, 18	3 wk	14, 18
Whole body	Healthy Joints 3 wk Day: 7, 12, 15, 16, 18, 20, 21	3 wk	7, 12, 15, 16, 18, 20, 21
Weight loss	Awaken Your Strength 3 wk Day: 10, 15	3 wk	10, 15
Sleep	Healthy Sleep 3 wk Day: 5, 6, 7, 11, 12, 14, 19, 20	3 wk	5, 6, 7, 11, 12, 14, 19, 20
Energy	Energizing Morning 3 wk Day: 10	3 wk	10
Beginners	First Steps in Meditation 3 wk Day: 15, 18	3 wk	15, 18
Whole body	Firm Glutes 3 wk Day: 8, 13, 16, 17, 18, 20	3 wk	8, 13, 16, 17, 18, 20
Weight loss	Lean Legs 3 wk Day: 4, 13, 19, 21	3 wk	4, 13, 19, 21
Confidence	Boost Your Self-Esteem 3 wk Day: 8, 12	3 wk	8, 12
Whole body	Strong Arms 3 wk Day: 3, 4, 5, 6, 7, 12, 14, 15, 16, 17, 18, 19, 21	3 wk	3, 4, 5, 6, 7, 12, 14, 15, 16, 17, 18, 19, 21
Stress relief	Relaxation 3 wk Day: 8, 10, 11, 12, 14, 15, 18, 21	3 wk	8, 10, 11, 12, 14, 15, 18, 21
Whole body	Middle Splits 3 wk Day: 2, 3, 4, 5, 6, 7, 14, 15, 16, 17, 18, 19, 20, 21	3 wk	2, 3, 4, 5, 6, 7, 14, 15, 16, 17, 18, 19, 20, 21
Health	Quit Drinking 3 wk Day: 11, 13, 15, 19	3 wk	11, 13, 15, 19
Health	Quit Drinking 4 wk Day: 9, 14, 25, 26	4 wk	9, 14, 25, 26
Whole body	Static Practice 1 wk Day: 1, 7	1 wk	1, 7
Whole body	Static Practice 2 wk Day: 2, 8, 11, 14	2 wk	2, 8, 11, 14
Whole body	Static Practice 3 wk Day: 1, 3, 5, 12, 17	3 wk	1, 3, 5, 12, 17
Whole body	Static Practice 4 wk Day: 8, 14, 18, 21, 22, 23, 27, 28	4 wk	8, 14, 18, 21, 22, 23, 27, 28
Stress relief	Relief from Anxiety 1 wk Day: 6, 7	1 wk	6, 7
Stress relief	Relief from Anxiety 2 wk Day: 3, 5, 11	2 wk	3, 5, 11
Stress relief	Relief from Anxiety 3 wk Day: 5, 9, 13, 15, 21	3 wk	5, 9, 13, 15, 21
Stress relief	Relief from Anxiety 4 wk Day: 8, 10, 18, 25	4 wk	8, 10, 18, 25
Back	Yoga for Scoliosis 1 wk Day: 5	1 wk	5
Back	Yoga for Scoliosis 2 wk Day: 5, 8, 11, 14	2 wk	5, 8, 11, 14
Back	Yoga for Scoliosis 3 wk Day: 5, 6, 13, 17, 19	3 wk	5, 6, 13, 17, 19
Back	Yoga for Scoliosis 4 wk Day: 3, 5, 11, 25, 28	4 wk	3, 5, 11, 25, 28
Men's health	Prolong Sexual Pleasure 12 wk Day: 8, 13, 16, 22, 26, 47, 51, 53, 58, 59, 61, 64, 66, 72, 78, 82, 83	12 wk	8, 13, 16, 22, 26, 47, 51, 53, 58, 59, 61, 64, 66, 72, 78, 82, 83
Whole body	Front Splits 4 wk Day: 12, 16, 20, 22, 26	4 wk	12, 16, 20, 22, 26
Whole body	Middle Splits 4 wk Day: 2, 5, 9, 11, 12, 13, 15, 19, 23, 25, 26, 27	4 wk	2, 5, 9, 11, 12, 13, 15, 19, 23, 25, 26, 27
Whole body	Middle Splits 5 wk Day: 2, 4, 11, 17, 18, 20, 26, 30, 31, 32, 34	5 wk	2, 4, 11, 17, 18, 20, 26, 30, 31, 32, 34
Health	Reduce Puffiness 1 wk Day: 3, 5	1 wk	3, 5
Health	Reduce Puffiness 2 wk Day: 2, 5, 8, 12, 13	2 wk	2, 5, 8, 12, 13
Health	Reduce Puffiness 3 wk Day: 1, 4, 10, 13, 14, 20, 21	3 wk	1, 4, 10, 13, 14, 20, 21
Health	Reduce Puffiness 4 wk Day: 4, 6, 10, 13, 15, 19, 22, 25	4 wk	4, 6, 10, 13, 15, 19, 22, 25
Whole body	Open Your Hips 1 wk Day: 1, 3, 5	1 wk	1, 3, 5
Whole body	Open Your Hips 2 wk Day: 1, 3, 4, 7, 9, 11, 12, 13, 14	2 wk	1, 3, 4, 7, 9, 11, 12, 13, 14
Whole body	Open Your Hips 3 wk Day: 1, 5, 6, 8, 11, 12, 13, 15, 18, 20	3 wk	1, 5, 6, 8, 11, 12, 13, 15, 18, 20
Whole body	Open Your Hips 4 wk Day: 1, 2, 4, 5, 6, 8, 9, 15, 16, 17, 19, 22, 24, 26, 27	4 wk	1, 2, 4, 5, 6, 8, 9, 15, 16, 17, 19, 22, 24, 26, 27
Stress relief	Inner Harmony 1 wk Day: 1, 4, 5, 6	1 wk	1, 4, 5, 6
Stress relief	Inner Harmony 2 wk Day: 1, 2, 6, 9, 11, 12	2 wk	1, 2, 6, 9, 11, 12
Stress relief	Inner Harmony 3 wk Day: 6, 7, 11, 13, 19	3 wk	6, 7, 11, 13, 19
Stress relief	Inner Harmony 4 wk Day: 3, 6, 16, 18, 19, 26	4 wk	3, 6, 16, 18, 19, 26
Health	Healthy Heart 4 wk Day: 26	4 wk	26
Whole body	Advanced Yoga 1 wk Day: 1, 4, 6	1 wk	1, 4, 6
Whole body	Advanced Yoga 2 wk Day: 2, 5, 6, 11	2 wk	2, 5, 6, 11
Whole body	Advanced Yoga 3 wk Day: 2, 3	3 wk	2, 3
Whole body	Advanced Yoga 4 wk Day: 3, 4, 5, 6, 10, 15, 19, 23, 26, 27	4 wk	3, 4, 5, 6, 10, 15, 19, 23, 26, 27
Whole body	Advanced Yoga 5 wk Day: 2, 10, 13, 16, 20, 27, 30	5 wk	2, 10, 13, 16, 20, 27, 30
Women's health	Postpartum Recovery 1 wk Day: 5	1 wk	5
Women's health	Postpartum Recovery 2 wk Day: 6, 8, 14	2 wk	6, 8, 14
Women's health	Postpartum Recovery 3 wk Day: 6, 13	3 wk	6, 13
Women's health	Postpartum Recovery 4 wk Day: 11, 12, 20, 25, 27	4 wk	11, 12, 20, 25, 27
Back	Healthy Neck 2 wk Day: 13	2 wk	13
Health	Headache Relief 2 wk Day: 2	2 wk	2
Health	Headache Relief 3 wk Day: 3, 10	3 wk	3, 10
Health	Headache Relief 4 wk Day: 4, 8, 17	4 wk	4, 8, 17
Weight loss	Lean Body 1 wk Day: 3, 6	1 wk	3, 6
Weight loss	Lean Body 2 wk Day: 6, 7, 11, 12	2 wk	6, 7, 11, 12
Weight loss	Lean Body 3 wk Day: 7, 10, 13, 18	3 wk	7, 10, 13, 18
Weight loss	Lean Body 4 wk Day: 8, 16, 27, 28	4 wk	8, 16, 27, 28
Whole body	Beautiful Bust 3 wk Day: 8	3 wk	8
Health	Healthy Digestion 2 wk Day: 10	2 wk	10
Health	Healthy Digestion 3 wk Day: 6, 17, 20	3 wk	6, 17, 20
Health	Healthy Digestion 4 wk Day: 4, 23	4 wk	4, 23
Men's health	Prolong Sexual Pleasure 1 wk Day: 4	1 wk	4
Men's health	Prolong Sexual Pleasure 2 wk Day: 1, 4, 6, 13, 14	2 wk	1, 4, 6, 13, 14
Men's health	Prolong Sexual Pleasure 3 wk Day: 2, 5, 6, 7, 8, 10, 11, 16, 19	3 wk	2, 5, 6, 7, 8, 10, 11, 16, 19
Men's health	Prolong Sexual Pleasure 4 wk Day: 2, 3, 6, 11, 19, 21, 22, 25	4 wk	2, 3, 6, 11, 19, 21, 22, 25
Stress relief	Yoga in the Big City 1 wk Day: 1, 2, 3, 5, 6, 7	1 wk	1, 2, 3, 5, 6, 7
Stress relief	Yoga in the Big City 2 wk Day: 3, 7, 8, 9, 12, 13, 14	2 wk	3, 7, 8, 9, 12, 13, 14
Stress relief	Yoga in the Big City 3 wk Day: 1, 2, 3, 5, 6, 7, 8, 9, 12, 13, 14, 15, 16, 17, 19, 20	3 wk	1, 2, 3, 5, 6, 7, 8, 9, 12, 13, 14, 15, 16, 17, 19, 20
Stress relief	Yoga in the Big City 4 wk Day: 1, 2, 3, 5, 6, 7, 8, 9, 12, 13, 14, 15, 16, 17, 19, 20, 22, 23	4 wk	1, 2, 3, 5, 6, 7, 8, 9, 12, 13, 14, 15, 16, 17, 19, 20, 22, 23
Back	Atlas Stands Tall 1 wk Day: 3, 4, 6	1 wk	3, 4, 6
Back	Atlas Stands Tall 2 wk Day: 3, 4, 6, 14	2 wk	3, 4, 6, 14
Back	Atlas Stands Tall 3 wk Day: 3, 4, 6, 14, 15, 17	3 wk	3, 4, 6, 14, 15, 17
Back	Atlas Stands Tall 4 wk Day: 3, 4, 6, 14, 15, 17, 24, 26	4 wk	3, 4, 6, 14, 15, 17, 24, 26
Stress relief	The Calm Formula 1 wk Day: 1, 5, 6, 7	1 wk	1, 5, 6, 7
Stress relief	The Calm Formula 2 wk Day: 1, 5, 6, 7, 9, 12, 13, 14	2 wk	1, 5, 6, 7, 9, 12, 13, 14
Stress relief	The Calm Formula 3 wk Day: 1, 5, 6, 7, 9, 12, 13, 14, 20, 21	3 wk	1, 5, 6, 7, 9, 12, 13, 14, 20, 21
Stress relief	The Calm Formula 4 wk Day: 1, 5, 6, 7, 9, 12, 13, 14, 20, 21, 23, 27, 28	4 wk	1, 5, 6, 7, 9, 12, 13, 14, 20, 21, 23, 27, 28
Whole body	Flexibility Whisperer 1 wk Day: 1, 2, 4, 5	1 wk	1, 2, 4, 5
Whole body	Flexibility Whisperer 2 wk Day: 1, 2, 4, 5, 9, 11, 14	2 wk	1, 2, 4, 5, 9, 11, 14
Whole body	Flexibility Whisperer 3 wk Day: 1, 2, 4, 5, 9, 11, 14, 17, 18, 19, 21	3 wk	1, 2, 4, 5, 9, 11, 14, 17, 18, 19, 21
Whole body	Flexibility Whisperer 4 wk Day: 1, 2, 4, 5, 9, 11, 14, 17, 18, 19, 21, 23, 25, 26	4 wk	1, 2, 4, 5, 9, 11, 14, 17, 18, 19, 21, 23, 25, 26
Weight loss	Intensive Weight Loss 1 wk Day: 1, 7	1 wk	1, 7
Weight loss	Intensive Weight Loss 2 wk Day: 1, 7, 9, 10, 12, 13	2 wk	1, 7, 9, 10, 12, 13
Weight loss	Intensive Weight Loss 3 wk Day: 1, 7, 9, 10, 12, 13, 15, 18, 21	3 wk	1, 7, 9, 10, 12, 13, 15, 18, 21
Weight loss	Intensive Weight Loss 4 wk Day: 1, 7, 9, 10, 12, 13, 15, 18, 21, 22, 23, 24, 26, 28	4 wk	1, 7, 9, 10, 12, 13, 15, 18, 21, 22, 23, 24, 26, 28

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