2 min
70 score
10 kcal
Cat Pose
hourglass-icon 2 min
asana miniature
01:45
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

Favorable effect

  • Improves mobility of the hand joints
  • Develops balance and coordination
  • Strengthens the back muscles
  • Activates the entire body
  • Strengthens the lower back
  • Strengthens the hip muscles
  • Strengthens the gluteus maximus

Contraindications

None

Technique of execution

Come up into a kneeling position. Place your palms on the floor. Keep your wrists under your shoulders. Make your arms and feet hip-width apart. Keep your knees under your pelvis and back parallel to the floor. First, lift your right leg up, then your left arm. Stretch them out into one horizontal line. Keep your tailbone tucked in. Press your right hand into the floor. Extend forward through the crown of your head. Breathe evenly. Then bring your right hand and left leg back down to the floor. Repeat on the other side. Keep your back parallel to the floor, and your knees under your pelvis. Keep your wrists under your shoulders. Lift your left leg up, then your right arm. Stretch them out into one horizontal line. Keep your tailbone tucked in. Press your left hand into the floor. Breathe evenly. Then bring your right hand and left leg back down to the floor. Return to diamond pose.

Upload date:2024-04-18T20:17:29+03:00

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

1
Raise only one leg or arm alternately.
2
Rest your hand or foot on the wall to make your balance more stable and reduce your lower back loading level.

Where can I meet

Lesson search
Challenges

Cat Pose occurs 169 times in 169 lessons

Theme Title Time
Pregnancy
Prenatal Yoga 15 min
15 min
Pregnancy
Prenatal Yoga 30 min
30 min
Pregnancy
Prenatal Yoga 45 min
45 min
Blood Pressure 30 min
Blood Pressure 25 min
Blood Pressure 20 min
Strength
Power Body 30 min
30 min
Strength
Power Body 45 min
45 min
Strength
Power Body 60 min
60 min
Strength
Power Body 90 min
90 min
Arms
Strong Arms 10 min
10 min
Arms
Strong Arms 15 min
15 min
Arms
Strong Arms 20 min
20 min
Arms
Strong Arms 25 min
25 min
Arms
Strong Arms 30 min
30 min
Arms
Strong Arms 45 min
45 min
Arms
Strong Arms 60 min
60 min
Arms
Strong Arms 90 min
90 min
Immunity
Immune Boost 10 min
10 min
Immunity
Immune Boost 15 min
15 min
Immunity
Immune Boost 20 min
20 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 30 min
Vision 45 min
Vision 60 min
Vision 90 min
Menstruation
Female Period 60 min
60 min
Depression 10 min
Depression 15 min
Depression 20 min
Depression 25 min
Depression 30 min
Depression 45 min
Depression 60 min
Depression 90 min
Energy
Get Dynamic 60 min
60 min
Head
Healthy Neck 15 min
15 min
Head
Healthy Neck 20 min
20 min
Head
Healthy Neck 25 min
25 min
Head
Healthy Neck 30 min
30 min
Head
Healthy Neck 45 min
45 min
Head
Healthy Neck 60 min
60 min
Head
Healthy Neck 90 min
90 min
Kidneys 10 min
Kidneys 15 min
Kidneys 20 min
Kidneys 25 min
Kidneys 30 min
Kidneys 45 min
Kidneys 60 min
Kidneys 90 min
Sports 90 min
Sports 90 min
Sports 90 min
Sports 20 min
Sports 25 min
Sports 30 min
Sports 45 min
Sports 60 min
Sports 90 min
Aging 10 min
Aging 15 min
Aging 20 min
Aging 25 min
Aging 30 min
Breasts
Firm Breasts 45 min
45 min
Breasts
Firm Breasts 90 min
90 min
Relax
Moon Yoga 90 min
90 min
Head 10 min
Head 15 min
Head 20 min
Head 25 min
Head 30 min
Head 45 min
Head 60 min
Head 90 min
Traveling
Pre-Flight 15 min
15 min
Traveling
Pre-Flight 20 min
20 min
Traveling
Pre-Flight 25 min
25 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
Blood Pressure 10 min
Blood Pressure 15 min
Blood Pressure 20 min
Blood Pressure 25 min
Blood Pressure 30 min
Blood Pressure 45 min
Blood Pressure 60 min
Blood Pressure 90 min
Blood Pressure 20 min
Blood Pressure 25 min
Blood Pressure 30 min
Blood Pressure 45 min
Blood Pressure 60 min
Blood Pressure 90 min
Weight Loss
Weight Loss I 10 min
10 min
Weight Loss
Weight Loss I 15 min
15 min
Weight Loss
Weight Loss I 20 min
20 min
Weight Loss
Weight Loss I 25 min
25 min
Weight Loss
Weight Loss I 30 min
30 min
Weight Loss
Weight Loss I 45 min
45 min
Weight Loss
Weight Loss I 60 min
60 min
Weight Loss
Weight Loss I 90 min
90 min
Back 25 min
Back 30 min
Back 45 min
Back 60 min
Back 90 min
Diabetes 45 min
Diabetes 60 min
Diabetes 90 min
Liver
Quit Drinking 15 min
15 min
Liver
Quit Drinking 20 min
20 min
Liver
Quit Drinking 25 min
25 min
Liver
Quit Drinking 30 min
30 min
Liver
Quit Drinking 45 min
45 min
Liver
Quit Drinking 60 min
60 min
Liver
Quit Drinking 90 min
90 min
Habits
Quit Smoking 15 min
15 min
Habits
Quit Smoking 30 min
30 min
Habits
Quit Smoking 45 min
45 min
Habits
Quit Smoking 60 min
60 min
Habits
Quit Smoking 90 min
90 min
Depression 30 min
Depression 60 min
Depression 90 min
Depression 20 min
Energy 25 min
Energy 45 min
Kidneys 30 min
Kidneys 60 min
Kidneys 90 min
Back 10 min
Back 15 min
Back 20 min
Back 25 min
Back 30 min
Back 45 min
Back 60 min
Back 90 min
Sex 45 min
Joints 90 min
Advanced 90 min
Weight Loss
Fit Body 20 min
20 min
Weight Loss
Fit Body 45 min
45 min
Weight Loss
Fit Body 90 min
90 min
Stress
Inner Harmony 15 min
15 min
Stress
Inner Harmony 25 min
25 min
Stress
Inner Harmony 30 min
30 min
Stress
Inner Harmony 45 min
45 min
Stress
Inner Harmony 60 min
60 min
Stress
Inner Harmony 90 min
90 min
Energy 60 min
Energy 90 min
Begginer 15 min
Begginer 25 min
Begginer 45 min
Begginer 90 min
Relax
Yin yoga 25 min
25 min
Relax
Yin yoga 30 min
30 min
Relax
Yin yoga 45 min
45 min
Relax
Yin yoga 60 min
60 min
Relax
Yin yoga 90 min
90 min

Cat Pose occurs 125 times in 131 challenges

Theme Title Duration Day
Flexibility 4 w. 16
Weight Loss
Weight Loss in 28 Days 4 w.
Day: 7, 9, 10, 14, 15, 16, 17, 20, 21, 22, 23, 28
4 w. 7, 9, 10, 14, 15, 16, 17, 20, 21, 22, 23, 28
Back
Healthy Spine in 28 Days 4 w.
Day: 3, 4, 5, 8
4 w. 3, 4, 5, 8
Stress
Anti-Stress in 28 Days 4 w.
Day: 1, 2, 17, 28
4 w. 1, 2, 17, 28
Depression
Overcoming Depression in 28 Days 4 w.
Day: 3, 11, 16, 17, 20, 27, 28
4 w. 3, 11, 16, 17, 20, 27, 28
Energy
Energy Wake Up in 28 Days 4 w.
Day: 3, 4, 5, 7, 8, 9, 10, 11, 14, 15, 17, 19, 20, 23, 27
4 w. 3, 4, 5, 7, 8, 9, 10, 11, 14, 15, 17, 19, 20, 23, 27
Sleep 4 w. 3
Balance
Improve Your Balance in 28 Days 4 w.
Day: 5, 9, 10, 11, 16, 23, 25, 26, 27, 28
4 w. 5, 9, 10, 11, 16, 23, 25, 26, 27, 28
Back
Royal Posture in 28 Days 4 w.
Day: 4, 5, 7, 13, 15, 19, 21, 22, 25, 27, 28
4 w. 4, 5, 7, 13, 15, 19, 21, 22, 25, 27, 28
Abs
6-Pack in 28 Days 4 w.
Day: 8, 9, 11, 16, 22
4 w. 8, 9, 11, 16, 22
Flexibility
Bend Over and Reach the Floor in 28 Days 4 w.
Day: 3, 4, 5, 9, 11, 15, 22, 23, 26, 27, 28
4 w. 3, 4, 5, 9, 11, 15, 22, 23, 26, 27, 28
Meditation 2 w. 3
Flexibility
Yoga Start in 7 Days 1 w.
Day: 4, 5, 6, 7
1 w. 4, 5, 6, 7
Weight Loss
Weight Loss in 14 Days 2 w.
Day: 7, 9, 10, 11, 12, 14
2 w. 7, 9, 10, 11, 12, 14
Flexibility
Yoga Start in 14 Days 2 w.
Day: 3, 4, 9, 12
2 w. 3, 4, 9, 12
Weight Loss
Weight Loss in 7 Days 1 w.
Day: 2, 4, 6, 7
1 w. 2, 4, 6, 7
Weight Loss
Weight Loss in 21 Days 3 w.
Day: 2, 3, 5, 8, 10, 11, 12, 13, 14, 15, 16, 19
3 w. 2, 3, 5, 8, 10, 11, 12, 13, 14, 15, 16, 19
Self-Esteem
Self-Esteem Boost in 28 Days 4 w.
Day: 7, 8, 9, 10, 11, 12, 19, 21, 22, 23, 25
4 w. 7, 8, 9, 10, 11, 12, 19, 21, 22, 23, 25
Waist
Slim Waist in 28 Days 4 w.
Day: 16, 17, 21, 22, 23, 24, 27, 28
4 w. 16, 17, 21, 22, 23, 24, 27, 28
Arms
Strong Arms in 28 Days 4 w.
Day: 3, 11, 14, 16, 17, 19, 21, 22, 23, 25, 26
4 w. 3, 11, 14, 16, 17, 19, 21, 22, 23, 25, 26
Legs
Slender Legs in 28 Days 4 w.
Day: 15, 17, 20, 22, 23
4 w. 15, 17, 20, 22, 23
Glutes 4 w. 7
Lower back 4 w. 7, 19, 26
Arms
Strong Arms in 14 Days 2 w.
Day: 5, 6, 7, 13, 14
2 w. 5, 6, 7, 13, 14
Depression
Overcoming Depression in 14 Days 2 w.
Day: 4, 5, 6, 8, 9, 12
2 w. 4, 5, 6, 8, 9, 12
Abs
6-Pack in 14 Days 2 w.
Day: 4, 6, 10, 14
2 w. 4, 6, 10, 14
Stress
Anti-Stress in 14 Days 2 w.
Day: 5, 6, 7, 8, 11, 12, 14
2 w. 5, 6, 7, 8, 11, 12, 14
Waist 2 w. 13
Lower back
Lower Back Pain Relief Challenge in 14 days 2 w.
Day: 1, 3, 4, 5, 7, 9, 13, 14
2 w. 1, 3, 4, 5, 7, 9, 13, 14
Energy
Cheerful Morning in 14 Days 2 w.
Day: 1, 5, 10, 11
2 w. 1, 5, 10, 11
Back
Royal Posture in 14 Days 2 w.
Day: 5, 6, 7, 8, 9, 12, 14
2 w. 5, 6, 7, 8, 9, 12, 14
Back
Healthy Spine in 14 Days 2 w.
Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11
2 w. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11
Lower back 1 w. 4, 5
Arms
Strong Arms in 7 Days 1 w.
Day: 1, 2
1 w. 1, 2
Energy 1 w. 5, 6
Legs 1 w. 5
Waist 1 w. 1
Abs
6-Pack in 7 Days 1 w.
Day: 5
1 w. 5
Back
Royal Posture in 7 Days 1 w.
Day: 1, 2, 7
1 w. 1, 2, 7
Depression
Overcoming Depression in 7 Days 1 w.
Day: 1, 2, 3, 4
1 w. 1, 2, 3, 4
Back
Healthy Spine in 7 Days 1 w.
Day: 2, 7
1 w. 2, 7
Immunity
Boost Your Immune in 7 Days 1 w.
Day: 1, 2, 4, 5, 7
1 w. 1, 2, 4, 5, 7
Energy
Energy Wake Up in 14 Days 2 w.
Day: 10, 12, 13, 14
2 w. 10, 12, 13, 14
Balance
Improve Your Balance in 14 Days 2 w.
Day: 5, 6, 7, 8, 9
2 w. 5, 6, 7, 8, 9
Legs
Slender Legs in 14 Days 2 w.
Day: 1, 9
2 w. 1, 9
Self-Esteem
Self-Esteem Boost in 7 Days 2 w.
Day: 8, 9, 11
2 w. 8, 9, 11
Immunity
Boost Your Immune in 14 Days 2 w.
Day: 2, 7, 14
2 w. 2, 7, 14
Immunity
Boost Your Immune in 21 Days 3 w.
Day: 1, 2, 4, 5, 7, 9, 14, 21
3 w. 1, 2, 4, 5, 7, 9, 14, 21
Stress
Anti-Stress in 21 Days 3 w.
Day: 12, 13, 14, 15, 18, 19, 21
3 w. 12, 13, 14, 15, 18, 19, 21
Depression
Overcoming Depression in 21 Days 3 w.
Day: 1, 2, 3, 4, 11, 12, 13, 15, 16, 19
3 w. 1, 2, 3, 4, 11, 12, 13, 15, 16, 19
Energy
Energy Wake Up in 7 Days 3 w.
Day: 17, 19, 20, 21
3 w. 17, 19, 20, 21
Balance
Improve Your Balance in 21 Days 3 w.
Day: 12, 13, 14, 15, 16
3 w. 12, 13, 14, 15, 16
Back
Royal Posture in 21 Days 3 w.
Day: 1, 2, 7, 12, 13, 14, 15, 16, 19, 21
3 w. 1, 2, 7, 12, 13, 14, 15, 16, 19, 21
Abs
6-Pack in 21 Days 3 w.
Day: 5, 11, 13, 17, 21
3 w. 5, 11, 13, 17, 21
Energy
Cheerful Morning in 21 Days 3 w.
Day: 5, 6, 8, 12, 17, 18
3 w. 5, 6, 8, 12, 17, 18
Meditation 3 w. 10
Waist
Slim Waist in 21 Days 3 w.
Day: 1, 20
3 w. 1, 20
Legs
Slender Legs in 21 Days 3 w.
Day: 5, 8, 16
3 w. 5, 8, 16
Self-Esteem
Self-Esteem Boost in 21 Days 3 w.
Day: 15, 16, 18
3 w. 15, 16, 18
Arms
Strong Arms in 21 Days 3 w.
Day: 1, 2, 12, 13, 14, 20, 21
3 w. 1, 2, 12, 13, 14, 20, 21
Lower back
Lower Back Pain Relief in 21 days 3 w.
Day: 4, 5, 8, 10, 11, 12, 14, 16, 20, 21
3 w. 4, 5, 8, 10, 11, 12, 14, 16, 20, 21
Back
Healthy Spine in 21 Days 3 w.
Day: 2, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18
3 w. 2, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18
Habits
Quit Smoking in 7 Days 1 w.
Day: 1, 2
1 w. 1, 2
Habits
Quit Smoking in 14 Days 2 w.
Day: 1, 8, 13
2 w. 1, 8, 13
Habits
Quit Smoking in 21 Days 3 w.
Day: 1, 2, 3, 4, 5, 10, 16, 18
3 w. 1, 2, 3, 4, 5, 10, 16, 18
Habits
Quit Smoking in 28 Days 4 w.
Day: 4, 17, 23, 26, 27
4 w. 4, 17, 23, 26, 27
Habits
Stop Drinking in 7 Days 1 w.
Day: 1, 6
1 w. 1, 6
Habits
Stop Drinking in 14 Days 2 w.
Day: 1, 5, 6, 7, 14
2 w. 1, 5, 6, 7, 14
Habits
Stop Drinking in 21 Days 3 w.
Day: 1, 2, 5, 9, 12, 16
3 w. 1, 2, 5, 9, 12, 16
Habits
Stop Drinking in 28 Days 4 w.
Day: 1, 2, 6, 10, 13, 15, 18, 20, 23
4 w. 1, 2, 6, 10, 13, 15, 18, 20, 23
Energy 1 w. 3
Energy
Static complex in 14 days 2 w.
Day: 1, 3, 4, 10
2 w. 1, 3, 4, 10
Energy
Static complex in 21 days 3 w.
Day: 2, 5, 10, 18, 19, 21
3 w. 2, 5, 10, 18, 19, 21
Energy
Static complex in 28 days 4 w.
Day: 6, 8, 15, 23
4 w. 6, 8, 15, 23
Stress 1 w. 2
Stress
Release from anxiety in 14 days 2 w.
Day: 1, 6, 12
2 w. 1, 6, 12
Stress 3 w. 10, 17
Stress
Release from anxiety in 28 days 4 w.
Day: 1, 10, 13, 15, 16
4 w. 1, 10, 13, 15, 16
Back
Yoga for Scoliosis in 7 Days 1 w.
Day: 2, 3, 4, 6, 7
1 w. 2, 3, 4, 6, 7
Back
Yoga for Scoliosis in 14 Days 2 w.
Day: 2, 3, 7, 10, 11, 12
2 w. 2, 3, 7, 10, 11, 12
Back
Yoga for Scoliosis in 21 Days 3 w.
Day: 2, 8, 14, 17
3 w. 2, 8, 14, 17
Back
Yoga for Scoliosis in 28 Days 4 w.
Day: 1, 2, 6, 10, 14, 16, 18, 20, 21, 24, 26, 27
4 w. 1, 2, 6, 10, 14, 16, 18, 20, 21, 24, 26, 27
Sex
The prolongation of sexual pleasure for 3 months 12 w.
Day: 4, 12, 17, 20, 24, 29, 33, 39, 41, 45, 62, 68, 71, 73, 76
12 w. 4, 12, 17, 20, 24, 29, 33, 39, 41, 45, 62, 68, 71, 73, 76
Split
Front split in 28 Days 4 w.
Day: 13, 15, 19, 24, 25
4 w. 13, 15, 19, 24, 25
Split
Side split in 28 days 4 w.
Day: 1, 4, 10
4 w. 1, 4, 10
Split
Side split in 35 days 5 w.
Day: 5, 6, 11, 25
5 w. 5, 6, 11, 25
Weight Loss 1 w. 2
Weight Loss
Edema Reduction in 14 Days 2 w.
Day: 1, 10, 13
2 w. 1, 10, 13
Weight Loss 3 w. 3, 9
Weight Loss
Edema Reduction in 28 Days 4 w.
Day: 1, 8, 19, 27
4 w. 1, 8, 19, 27
Joints 2 w. 3
Joints
Hip Opening in 21 Days 3 w.
Day: 5, 6
3 w. 5, 6
Joints
Hip Opening in 28 Days 4 w.
Day: 2, 23
4 w. 2, 23
Harmony
Inner Harmony in 7 Days 1 w.
Day: 1, 2, 3
1 w. 1, 2, 3
Harmony
Inner Harmony in 14 Days 2 w.
Day: 3, 14
2 w. 3, 14
Harmony
Inner Harmony in 21 Days 3 w.
Day: 12, 16, 17, 18
3 w. 12, 16, 17, 18
Harmony
Inner Harmony in 28 Days 4 w.
Day: 2, 3, 11, 20, 22, 27
4 w. 2, 3, 11, 20, 22, 27
Cardio
Healthy Heart in 7 Days 1 w.
Day: 1, 4
1 w. 1, 4
Cardio 2 w. 1
Cardio
Healthy Heart in 28 Days 4 w.
Day: 3, 6, 16
4 w. 3, 6, 16
Advanced 1 w. 1, 4
Advanced 2 w. 9, 11
Advanced 3 w. 4, 13
Advanced
Yoga for Advanced in 28 days 4 w.
Day: 1, 9, 11, 16
4 w. 1, 9, 11, 16
Advanced
Yoga for Advanced in 35 days 5 w.
Day: 1, 6, 12, 25, 31
5 w. 1, 6, 12, 25, 31
After Pregnancy 1 w. 1, 2, 7
After Pregnancy 2 w. 1
After Pregnancy 3 w. 2, 8, 16
After Pregnancy
Recovery After Childbirth in 28 Days 4 w.
Day: 1, 10, 19, 24
4 w. 1, 10, 19, 24
Neck
Healthy Neck in 7 Days 1 w.
Day: 1, 7
1 w. 1, 7
Neck
Healthy Neck in 14 Days 2 w.
Day: 2, 4, 5, 9, 14
2 w. 2, 4, 5, 9, 14
Neck
Healthy Neck in 21 Days 3 w.
Day: 1, 4, 6, 9, 10, 14, 15, 20, 21
3 w. 1, 4, 6, 9, 10, 14, 15, 20, 21
Neck
Healthy Neck in 28 Days 4 w.
Day: 2, 3, 4, 15, 17, 20, 22, 24, 26
4 w. 2, 3, 4, 15, 17, 20, 22, 24, 26
Head
Relief from headache in 7 days 1 w.
Day: 1, 2, 4, 6
1 w. 1, 2, 4, 6
Head
Relief from headache in 14 days 2 w.
Day: 1, 2, 5, 7, 14
2 w. 1, 2, 5, 7, 14
Head 3 w. 8, 15
Head
Relief from headache in 28 days 4 w.
Day: 5, 9, 11, 18, 19, 23
4 w. 5, 9, 11, 18, 19, 23
Weight Loss
Slim Body in 7 Days 1 w.
Day: 5, 7
1 w. 5, 7
Weight Loss
Slim Body in 14 Days 2 w.
Day: 1, 13, 14
2 w. 1, 13, 14
Weight Loss
Slim Body in 21 Days 3 w.
Day: 3, 11, 15, 17
3 w. 3, 11, 15, 17
Weight Loss
Slim Body in 28 Days 4 w.
Day: 4, 6, 8, 23, 26
4 w. 4, 6, 8, 23, 26
Breasts 1 w. 2
Breasts
Beautiful Chest in 14 Days 2 w.
Day: 4, 10
2 w. 4, 10
Breasts
Beautiful Chest in 21 Days 3 w.
Day: 1, 2, 6, 11, 15
3 w. 1, 2, 6, 11, 15
Breasts
Beautiful Chest in 28 Days 4 w.
Day: 1, 6, 8, 9, 16, 18, 22
4 w. 1, 6, 8, 9, 16, 18, 22

Details of the exercise

Category
Plank Variations
Duration
2 minutes
Energy consumption
10 kcal

Reward

Flexibility
12
Stamina
12
Focus
12
Strength
6
Mobility
16
Balance
12

Popularity 14 out of 442

Often used
in ready-made lessons
169 lessons
Often used
in ready-made courses
131 challenges

Where can I meet

Lesson search
Challenges

Cat Pose occurs 169 times in 169 lessons

Theme Title Time
Pregnancy
Prenatal Yoga 15 min
15 min
Pregnancy
Prenatal Yoga 30 min
30 min
Pregnancy
Prenatal Yoga 45 min
45 min
Blood Pressure 30 min
Blood Pressure 25 min
Blood Pressure 20 min
Strength
Power Body 30 min
30 min
Strength
Power Body 45 min
45 min
Strength
Power Body 60 min
60 min
Strength
Power Body 90 min
90 min
Arms
Strong Arms 10 min
10 min
Arms
Strong Arms 15 min
15 min
Arms
Strong Arms 20 min
20 min
Arms
Strong Arms 25 min
25 min
Arms
Strong Arms 30 min
30 min
Arms
Strong Arms 45 min
45 min
Arms
Strong Arms 60 min
60 min
Arms
Strong Arms 90 min
90 min
Immunity
Immune Boost 10 min
10 min
Immunity
Immune Boost 15 min
15 min
Immunity
Immune Boost 20 min
20 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 30 min
Vision 45 min
Vision 60 min
Vision 90 min
Menstruation
Female Period 60 min
60 min
Depression 10 min
Depression 15 min
Depression 20 min
Depression 25 min
Depression 30 min
Depression 45 min
Depression 60 min
Depression 90 min
Energy
Get Dynamic 60 min
60 min
Head
Healthy Neck 15 min
15 min
Head
Healthy Neck 20 min
20 min
Head
Healthy Neck 25 min
25 min
Head
Healthy Neck 30 min
30 min
Head
Healthy Neck 45 min
45 min
Head
Healthy Neck 60 min
60 min
Head
Healthy Neck 90 min
90 min
Kidneys 10 min
Kidneys 15 min
Kidneys 20 min
Kidneys 25 min
Kidneys 30 min
Kidneys 45 min
Kidneys 60 min
Kidneys 90 min
Sports 90 min
Sports 90 min
Sports 90 min
Sports 20 min
Sports 25 min
Sports 30 min
Sports 45 min
Sports 60 min
Sports 90 min
Aging 10 min
Aging 15 min
Aging 20 min
Aging 25 min
Aging 30 min
Breasts
Firm Breasts 45 min
45 min
Breasts
Firm Breasts 90 min
90 min
Relax
Moon Yoga 90 min
90 min
Head 10 min
Head 15 min
Head 20 min
Head 25 min
Head 30 min
Head 45 min
Head 60 min
Head 90 min
Traveling
Pre-Flight 15 min
15 min
Traveling
Pre-Flight 20 min
20 min
Traveling
Pre-Flight 25 min
25 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
Blood Pressure 10 min
Blood Pressure 15 min
Blood Pressure 20 min
Blood Pressure 25 min
Blood Pressure 30 min
Blood Pressure 45 min
Blood Pressure 60 min
Blood Pressure 90 min
Blood Pressure 20 min
Blood Pressure 25 min
Blood Pressure 30 min
Blood Pressure 45 min
Blood Pressure 60 min
Blood Pressure 90 min
Weight Loss
Weight Loss I 10 min
10 min
Weight Loss
Weight Loss I 15 min
15 min
Weight Loss
Weight Loss I 20 min
20 min
Weight Loss
Weight Loss I 25 min
25 min
Weight Loss
Weight Loss I 30 min
30 min
Weight Loss
Weight Loss I 45 min
45 min
Weight Loss
Weight Loss I 60 min
60 min
Weight Loss
Weight Loss I 90 min
90 min
Back 25 min
Back 30 min
Back 45 min
Back 60 min
Back 90 min
Diabetes 45 min
Diabetes 60 min
Diabetes 90 min
Liver
Quit Drinking 15 min
15 min
Liver
Quit Drinking 20 min
20 min
Liver
Quit Drinking 25 min
25 min
Liver
Quit Drinking 30 min
30 min
Liver
Quit Drinking 45 min
45 min
Liver
Quit Drinking 60 min
60 min
Liver
Quit Drinking 90 min
90 min
Habits
Quit Smoking 15 min
15 min
Habits
Quit Smoking 30 min
30 min
Habits
Quit Smoking 45 min
45 min
Habits
Quit Smoking 60 min
60 min
Habits
Quit Smoking 90 min
90 min
Depression 30 min
Depression 60 min
Depression 90 min
Depression 20 min
Energy 25 min
Energy 45 min
Kidneys 30 min
Kidneys 60 min
Kidneys 90 min
Back 10 min
Back 15 min
Back 20 min
Back 25 min
Back 30 min
Back 45 min
Back 60 min
Back 90 min
Sex 45 min
Joints 90 min
Advanced 90 min
Weight Loss
Fit Body 20 min
20 min
Weight Loss
Fit Body 45 min
45 min
Weight Loss
Fit Body 90 min
90 min
Stress
Inner Harmony 15 min
15 min
Stress
Inner Harmony 25 min
25 min
Stress
Inner Harmony 30 min
30 min
Stress
Inner Harmony 45 min
45 min
Stress
Inner Harmony 60 min
60 min
Stress
Inner Harmony 90 min
90 min
Energy 60 min
Energy 90 min
Begginer 15 min
Begginer 25 min
Begginer 45 min
Begginer 90 min
Relax
Yin yoga 25 min
25 min
Relax
Yin yoga 30 min
30 min
Relax
Yin yoga 45 min
45 min
Relax
Yin yoga 60 min
60 min
Relax
Yin yoga 90 min
90 min

Cat Pose occurs 125 times in 131 challenges

Theme Title Duration Day
Flexibility 4 w. 16
Weight Loss
Weight Loss in 28 Days 4 w.
Day: 7, 9, 10, 14, 15, 16, 17, 20, 21, 22, 23, 28
4 w. 7, 9, 10, 14, 15, 16, 17, 20, 21, 22, 23, 28
Back
Healthy Spine in 28 Days 4 w.
Day: 3, 4, 5, 8
4 w. 3, 4, 5, 8
Stress
Anti-Stress in 28 Days 4 w.
Day: 1, 2, 17, 28
4 w. 1, 2, 17, 28
Depression
Overcoming Depression in 28 Days 4 w.
Day: 3, 11, 16, 17, 20, 27, 28
4 w. 3, 11, 16, 17, 20, 27, 28
Energy
Energy Wake Up in 28 Days 4 w.
Day: 3, 4, 5, 7, 8, 9, 10, 11, 14, 15, 17, 19, 20, 23, 27
4 w. 3, 4, 5, 7, 8, 9, 10, 11, 14, 15, 17, 19, 20, 23, 27
Sleep 4 w. 3
Balance
Improve Your Balance in 28 Days 4 w.
Day: 5, 9, 10, 11, 16, 23, 25, 26, 27, 28
4 w. 5, 9, 10, 11, 16, 23, 25, 26, 27, 28
Back
Royal Posture in 28 Days 4 w.
Day: 4, 5, 7, 13, 15, 19, 21, 22, 25, 27, 28
4 w. 4, 5, 7, 13, 15, 19, 21, 22, 25, 27, 28
Abs
6-Pack in 28 Days 4 w.
Day: 8, 9, 11, 16, 22
4 w. 8, 9, 11, 16, 22
Flexibility
Bend Over and Reach the Floor in 28 Days 4 w.
Day: 3, 4, 5, 9, 11, 15, 22, 23, 26, 27, 28
4 w. 3, 4, 5, 9, 11, 15, 22, 23, 26, 27, 28
Meditation 2 w. 3
Flexibility
Yoga Start in 7 Days 1 w.
Day: 4, 5, 6, 7
1 w. 4, 5, 6, 7
Weight Loss
Weight Loss in 14 Days 2 w.
Day: 7, 9, 10, 11, 12, 14
2 w. 7, 9, 10, 11, 12, 14
Flexibility
Yoga Start in 14 Days 2 w.
Day: 3, 4, 9, 12
2 w. 3, 4, 9, 12
Weight Loss
Weight Loss in 7 Days 1 w.
Day: 2, 4, 6, 7
1 w. 2, 4, 6, 7
Weight Loss
Weight Loss in 21 Days 3 w.
Day: 2, 3, 5, 8, 10, 11, 12, 13, 14, 15, 16, 19
3 w. 2, 3, 5, 8, 10, 11, 12, 13, 14, 15, 16, 19
Self-Esteem
Self-Esteem Boost in 28 Days 4 w.
Day: 7, 8, 9, 10, 11, 12, 19, 21, 22, 23, 25
4 w. 7, 8, 9, 10, 11, 12, 19, 21, 22, 23, 25
Waist
Slim Waist in 28 Days 4 w.
Day: 16, 17, 21, 22, 23, 24, 27, 28
4 w. 16, 17, 21, 22, 23, 24, 27, 28
Arms
Strong Arms in 28 Days 4 w.
Day: 3, 11, 14, 16, 17, 19, 21, 22, 23, 25, 26
4 w. 3, 11, 14, 16, 17, 19, 21, 22, 23, 25, 26
Legs
Slender Legs in 28 Days 4 w.
Day: 15, 17, 20, 22, 23
4 w. 15, 17, 20, 22, 23
Glutes 4 w. 7
Lower back 4 w. 7, 19, 26
Arms
Strong Arms in 14 Days 2 w.
Day: 5, 6, 7, 13, 14
2 w. 5, 6, 7, 13, 14
Depression
Overcoming Depression in 14 Days 2 w.
Day: 4, 5, 6, 8, 9, 12
2 w. 4, 5, 6, 8, 9, 12
Abs
6-Pack in 14 Days 2 w.
Day: 4, 6, 10, 14
2 w. 4, 6, 10, 14
Stress
Anti-Stress in 14 Days 2 w.
Day: 5, 6, 7, 8, 11, 12, 14
2 w. 5, 6, 7, 8, 11, 12, 14
Waist 2 w. 13
Lower back
Lower Back Pain Relief Challenge in 14 days 2 w.
Day: 1, 3, 4, 5, 7, 9, 13, 14
2 w. 1, 3, 4, 5, 7, 9, 13, 14
Energy
Cheerful Morning in 14 Days 2 w.
Day: 1, 5, 10, 11
2 w. 1, 5, 10, 11
Back
Royal Posture in 14 Days 2 w.
Day: 5, 6, 7, 8, 9, 12, 14
2 w. 5, 6, 7, 8, 9, 12, 14
Back
Healthy Spine in 14 Days 2 w.
Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11
2 w. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11
Lower back 1 w. 4, 5
Arms
Strong Arms in 7 Days 1 w.
Day: 1, 2
1 w. 1, 2
Energy 1 w. 5, 6
Legs 1 w. 5
Waist 1 w. 1
Abs
6-Pack in 7 Days 1 w.
Day: 5
1 w. 5
Back
Royal Posture in 7 Days 1 w.
Day: 1, 2, 7
1 w. 1, 2, 7
Depression
Overcoming Depression in 7 Days 1 w.
Day: 1, 2, 3, 4
1 w. 1, 2, 3, 4
Back
Healthy Spine in 7 Days 1 w.
Day: 2, 7
1 w. 2, 7
Immunity
Boost Your Immune in 7 Days 1 w.
Day: 1, 2, 4, 5, 7
1 w. 1, 2, 4, 5, 7
Energy
Energy Wake Up in 14 Days 2 w.
Day: 10, 12, 13, 14
2 w. 10, 12, 13, 14
Balance
Improve Your Balance in 14 Days 2 w.
Day: 5, 6, 7, 8, 9
2 w. 5, 6, 7, 8, 9
Legs
Slender Legs in 14 Days 2 w.
Day: 1, 9
2 w. 1, 9
Self-Esteem
Self-Esteem Boost in 7 Days 2 w.
Day: 8, 9, 11
2 w. 8, 9, 11
Immunity
Boost Your Immune in 14 Days 2 w.
Day: 2, 7, 14
2 w. 2, 7, 14
Immunity
Boost Your Immune in 21 Days 3 w.
Day: 1, 2, 4, 5, 7, 9, 14, 21
3 w. 1, 2, 4, 5, 7, 9, 14, 21
Stress
Anti-Stress in 21 Days 3 w.
Day: 12, 13, 14, 15, 18, 19, 21
3 w. 12, 13, 14, 15, 18, 19, 21
Depression
Overcoming Depression in 21 Days 3 w.
Day: 1, 2, 3, 4, 11, 12, 13, 15, 16, 19
3 w. 1, 2, 3, 4, 11, 12, 13, 15, 16, 19
Energy
Energy Wake Up in 7 Days 3 w.
Day: 17, 19, 20, 21
3 w. 17, 19, 20, 21
Balance
Improve Your Balance in 21 Days 3 w.
Day: 12, 13, 14, 15, 16
3 w. 12, 13, 14, 15, 16
Back
Royal Posture in 21 Days 3 w.
Day: 1, 2, 7, 12, 13, 14, 15, 16, 19, 21
3 w. 1, 2, 7, 12, 13, 14, 15, 16, 19, 21
Abs
6-Pack in 21 Days 3 w.
Day: 5, 11, 13, 17, 21
3 w. 5, 11, 13, 17, 21
Energy
Cheerful Morning in 21 Days 3 w.
Day: 5, 6, 8, 12, 17, 18
3 w. 5, 6, 8, 12, 17, 18
Meditation 3 w. 10
Waist
Slim Waist in 21 Days 3 w.
Day: 1, 20
3 w. 1, 20
Legs
Slender Legs in 21 Days 3 w.
Day: 5, 8, 16
3 w. 5, 8, 16
Self-Esteem
Self-Esteem Boost in 21 Days 3 w.
Day: 15, 16, 18
3 w. 15, 16, 18
Arms
Strong Arms in 21 Days 3 w.
Day: 1, 2, 12, 13, 14, 20, 21
3 w. 1, 2, 12, 13, 14, 20, 21
Lower back
Lower Back Pain Relief in 21 days 3 w.
Day: 4, 5, 8, 10, 11, 12, 14, 16, 20, 21
3 w. 4, 5, 8, 10, 11, 12, 14, 16, 20, 21
Back
Healthy Spine in 21 Days 3 w.
Day: 2, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18
3 w. 2, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18
Habits
Quit Smoking in 7 Days 1 w.
Day: 1, 2
1 w. 1, 2
Habits
Quit Smoking in 14 Days 2 w.
Day: 1, 8, 13
2 w. 1, 8, 13
Habits
Quit Smoking in 21 Days 3 w.
Day: 1, 2, 3, 4, 5, 10, 16, 18
3 w. 1, 2, 3, 4, 5, 10, 16, 18
Habits
Quit Smoking in 28 Days 4 w.
Day: 4, 17, 23, 26, 27
4 w. 4, 17, 23, 26, 27
Habits
Stop Drinking in 7 Days 1 w.
Day: 1, 6
1 w. 1, 6
Habits
Stop Drinking in 14 Days 2 w.
Day: 1, 5, 6, 7, 14
2 w. 1, 5, 6, 7, 14
Habits
Stop Drinking in 21 Days 3 w.
Day: 1, 2, 5, 9, 12, 16
3 w. 1, 2, 5, 9, 12, 16
Habits
Stop Drinking in 28 Days 4 w.
Day: 1, 2, 6, 10, 13, 15, 18, 20, 23
4 w. 1, 2, 6, 10, 13, 15, 18, 20, 23
Energy 1 w. 3
Energy
Static complex in 14 days 2 w.
Day: 1, 3, 4, 10
2 w. 1, 3, 4, 10
Energy
Static complex in 21 days 3 w.
Day: 2, 5, 10, 18, 19, 21
3 w. 2, 5, 10, 18, 19, 21
Energy
Static complex in 28 days 4 w.
Day: 6, 8, 15, 23
4 w. 6, 8, 15, 23
Stress 1 w. 2
Stress
Release from anxiety in 14 days 2 w.
Day: 1, 6, 12
2 w. 1, 6, 12
Stress 3 w. 10, 17
Stress
Release from anxiety in 28 days 4 w.
Day: 1, 10, 13, 15, 16
4 w. 1, 10, 13, 15, 16
Back
Yoga for Scoliosis in 7 Days 1 w.
Day: 2, 3, 4, 6, 7
1 w. 2, 3, 4, 6, 7
Back
Yoga for Scoliosis in 14 Days 2 w.
Day: 2, 3, 7, 10, 11, 12
2 w. 2, 3, 7, 10, 11, 12
Back
Yoga for Scoliosis in 21 Days 3 w.
Day: 2, 8, 14, 17
3 w. 2, 8, 14, 17
Back
Yoga for Scoliosis in 28 Days 4 w.
Day: 1, 2, 6, 10, 14, 16, 18, 20, 21, 24, 26, 27
4 w. 1, 2, 6, 10, 14, 16, 18, 20, 21, 24, 26, 27
Sex
The prolongation of sexual pleasure for 3 months 12 w.
Day: 4, 12, 17, 20, 24, 29, 33, 39, 41, 45, 62, 68, 71, 73, 76
12 w. 4, 12, 17, 20, 24, 29, 33, 39, 41, 45, 62, 68, 71, 73, 76
Split
Front split in 28 Days 4 w.
Day: 13, 15, 19, 24, 25
4 w. 13, 15, 19, 24, 25
Split
Side split in 28 days 4 w.
Day: 1, 4, 10
4 w. 1, 4, 10
Split
Side split in 35 days 5 w.
Day: 5, 6, 11, 25
5 w. 5, 6, 11, 25
Weight Loss 1 w. 2
Weight Loss
Edema Reduction in 14 Days 2 w.
Day: 1, 10, 13
2 w. 1, 10, 13
Weight Loss 3 w. 3, 9
Weight Loss
Edema Reduction in 28 Days 4 w.
Day: 1, 8, 19, 27
4 w. 1, 8, 19, 27
Joints 2 w. 3
Joints
Hip Opening in 21 Days 3 w.
Day: 5, 6
3 w. 5, 6
Joints
Hip Opening in 28 Days 4 w.
Day: 2, 23
4 w. 2, 23
Harmony
Inner Harmony in 7 Days 1 w.
Day: 1, 2, 3
1 w. 1, 2, 3
Harmony
Inner Harmony in 14 Days 2 w.
Day: 3, 14
2 w. 3, 14
Harmony
Inner Harmony in 21 Days 3 w.
Day: 12, 16, 17, 18
3 w. 12, 16, 17, 18
Harmony
Inner Harmony in 28 Days 4 w.
Day: 2, 3, 11, 20, 22, 27
4 w. 2, 3, 11, 20, 22, 27
Cardio
Healthy Heart in 7 Days 1 w.
Day: 1, 4
1 w. 1, 4
Cardio 2 w. 1
Cardio
Healthy Heart in 28 Days 4 w.
Day: 3, 6, 16
4 w. 3, 6, 16
Advanced 1 w. 1, 4
Advanced 2 w. 9, 11
Advanced 3 w. 4, 13
Advanced
Yoga for Advanced in 28 days 4 w.
Day: 1, 9, 11, 16
4 w. 1, 9, 11, 16
Advanced
Yoga for Advanced in 35 days 5 w.
Day: 1, 6, 12, 25, 31
5 w. 1, 6, 12, 25, 31
After Pregnancy 1 w. 1, 2, 7
After Pregnancy 2 w. 1
After Pregnancy 3 w. 2, 8, 16
After Pregnancy
Recovery After Childbirth in 28 Days 4 w.
Day: 1, 10, 19, 24
4 w. 1, 10, 19, 24
Neck
Healthy Neck in 7 Days 1 w.
Day: 1, 7
1 w. 1, 7
Neck
Healthy Neck in 14 Days 2 w.
Day: 2, 4, 5, 9, 14
2 w. 2, 4, 5, 9, 14
Neck
Healthy Neck in 21 Days 3 w.
Day: 1, 4, 6, 9, 10, 14, 15, 20, 21
3 w. 1, 4, 6, 9, 10, 14, 15, 20, 21
Neck
Healthy Neck in 28 Days 4 w.
Day: 2, 3, 4, 15, 17, 20, 22, 24, 26
4 w. 2, 3, 4, 15, 17, 20, 22, 24, 26
Head
Relief from headache in 7 days 1 w.
Day: 1, 2, 4, 6
1 w. 1, 2, 4, 6
Head
Relief from headache in 14 days 2 w.
Day: 1, 2, 5, 7, 14
2 w. 1, 2, 5, 7, 14
Head 3 w. 8, 15
Head
Relief from headache in 28 days 4 w.
Day: 5, 9, 11, 18, 19, 23
4 w. 5, 9, 11, 18, 19, 23
Weight Loss
Slim Body in 7 Days 1 w.
Day: 5, 7
1 w. 5, 7
Weight Loss
Slim Body in 14 Days 2 w.
Day: 1, 13, 14
2 w. 1, 13, 14
Weight Loss
Slim Body in 21 Days 3 w.
Day: 3, 11, 15, 17
3 w. 3, 11, 15, 17
Weight Loss
Slim Body in 28 Days 4 w.
Day: 4, 6, 8, 23, 26
4 w. 4, 6, 8, 23, 26
Breasts 1 w. 2
Breasts
Beautiful Chest in 14 Days 2 w.
Day: 4, 10
2 w. 4, 10
Breasts
Beautiful Chest in 21 Days 3 w.
Day: 1, 2, 6, 11, 15
3 w. 1, 2, 6, 11, 15
Breasts
Beautiful Chest in 28 Days 4 w.
Day: 1, 6, 8, 9, 16, 18, 22
4 w. 1, 6, 8, 9, 16, 18, 22
Урок 20 ( Cat Pose )

1 / 1 асан
asana
01:45
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