Cat Stretch Pose Marjarasana

: 1 min

: 28 points

: 2 kcal

Belly-Down Poses

Static

Benefits

Gently stretches the back muscles
Improves chest mobility
Stretches the muscles between the ribs

Contraindications

Pregnancy

Technique

Come onto all fours with your hands beneath your shoulders and knees hip-width apart. Move your knees slightly wider, then lower your elbows, chest and chin toward the floor as your arms reach forward and hips stay above your knees. Let your back arch gently and breathe freely. Lift your chest, bring your knees together and sit back on your heels.

If It’s Difficult

Rest your hands on blocks or a sturdy chair if reaching toward the floor feels uncomfortable for your shoulders.

Where It Appears

Yoga

Challenges

Cat Stretch Pose appears 87 time in yoga classes

Topic	Title	Time
Blood pressure	A. Shishonin's Routine 20 min	20 min
Strength	Strong Arms 90 min	90 min
Immunity	Immune Support 20 min	20 min
Immunity	Immune Support 25 min	25 min
Immunity	Immune Support 30 min	30 min
Immunity	Immune Support 45 min	45 min
Immunity	Immune Support 60 min	60 min
Immunity	Immune Support 90 min	90 min
Waist	Slim Waist 60 min	60 min
Waist	Slim Waist 90 min	90 min
Pregnancy	Postnatal Recovery 60 min	60 min
Cystitis	Yoga for Cystitis 90 min	90 min
Menstruation	During Your Period 90 min	90 min
Relaxation	Stress Relief 60 min	60 min
Relaxation	Stress Relief 90 min	90 min
Energy	Energizing Morning 45 min	45 min
Energy	Energizing Morning 60 min	60 min
Energy	Energizing Morning 90 min	90 min
Energy	Lift Your Spirits 45 min	45 min
Energy	Lift Your Spirits 60 min	60 min
Energy	Lift Your Spirits 90 min	90 min
Sleep	Evening Routine 90 min	90 min
Depression	Yoga for Depression 90 min	90 min
Sexual health	Women's Strength 45 min	45 min
Sexual health	Women's Strength 60 min	60 min
Sexual health	Women's Strength 90 min	90 min
Digestion	Yoga for the Liver 25 min	25 min
Digestion	Yoga for the Liver 30 min	30 min
Digestion	Yoga for the Liver 45 min	45 min
Digestion	Yoga for the Liver 60 min	60 min
Digestion	Yoga for the Liver 90 min	90 min
Back	Healthy Neck 20 min	20 min
Back	Healthy Neck 25 min	25 min
Back	Healthy Neck 30 min	30 min
Back	Healthy Neck 45 min	45 min
Back	Healthy Neck 60 min	60 min
Digestion	Healthy Digestion 45 min	45 min
Kidneys	Yoga for the Kidneys 60 min	60 min
Active ageing	Yoga 60+ for High Blood Pressure 15 min	15 min
Active ageing	Yoga 60+ for High Blood Pressure 20 min	20 min
Active ageing	Yoga 60+ for High Blood Pressure 25 min	25 min
Active ageing	Yoga 60+ for High Blood Pressure 30 min	30 min
Relaxation	Moon Sequence 90 min	90 min
Headache	Headache relief 90 min	90 min
Running	After Your Run 90 min	90 min
Travel	After a Long Journey 60 min	60 min
Travel	After a Long Journey 90 min	90 min
Varicose veins	Varicose Vein Prevention 60 min	60 min
Varicose veins	Varicose Vein Prevention 90 min	90 min
Lungs	I Can Go Without Cigarettes 90 min	90 min
Flexibility	Swelling Relief 30 min	30 min
Back	Yoga for Scoliosis 90 min	90 min
Energy	Longer-Lasting Pleasure 60 min	60 min
Energy	Muscle Tension Relief 25 min	25 min
Energy	Muscle Tension Relief 30 min	30 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
Weight loss	Slim Body 45 min	45 min
Stress relief	Inner Harmony 60 min	60 min
Stress relief	Inner Harmony 90 min	90 min
Relaxation	Yin Yoga 90 min	90 min
Weight loss	Yoga for Weight Loss 45 min	45 min
Back	Yoga for Hyperkyphosis 30 min	30 min
Back	Yoga for Hyperkyphosis 45 min	45 min
Back	Yoga for Hyperkyphosis 60 min	60 min
Arms	Hands and Wrists 45 min	45 min
Arms	Hands and Wrists 60 min	60 min
Arms	Hands and Wrists 90 min	90 min
Sports	Yoga for Football Players 90 min	90 min
Active ageing	Yoga for Menopause 90 min	90 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
Back	Yoga Lying Down 60 min	60 min
Back	Yoga Lying Down 90 min	90 min
Back	Shoulders and Shoulder Blades 25 min	25 min
Back	Shoulders and Shoulder Blades 45 min	45 min
Back	Shoulders and Shoulder Blades 60 min	60 min
Back	Shoulders and Shoulder Blades 90 min	90 min
Flexibility	Gentle Yoga 45 min	45 min
Flexibility	Gentle Yoga 60 min	60 min
Sports	Yoga for Golfers 45 min	45 min
Sports	Yoga for Golfers 60 min	60 min
Sports	Yoga for Golfers 90 min	90 min
Energy	Mat Pilates 30 min	30 min
Energy	Mat Pilates 90 min	90 min

Cat Stretch Pose appears 122 times in challenges

Topic	Title	Duration	Day
Health	Strengthen Your Immunity 4 wk Day: 4	4 wk	4
Whole body	Flexible Body 4 wk Day: 11, 17, 19, 20, 21, 23, 28	4 wk	11, 17, 19, 20, 21, 23, 28
Weight loss	Weight Loss 4 wk Day: 13, 14, 15, 16, 17, 22, 23, 27	4 wk	13, 14, 15, 16, 17, 22, 23, 27
Back	Healthy Back 4 wk Day: 4, 5, 10, 13, 14, 15, 16, 17, 22, 26, 27	4 wk	4, 5, 10, 13, 14, 15, 16, 17, 22, 26, 27
Stress relief	Stress Relief 4 wk Day: 2, 3, 4, 5, 9, 11, 15, 26, 27	4 wk	2, 3, 4, 5, 9, 11, 15, 26, 27
Stress relief	Overcoming Depression 4 wk Day: 4, 20, 27, 28	4 wk	4, 20, 27, 28
Whole body	Healthy Joints 4 wk Day: 23, 27, 28	4 wk	23, 27, 28
Beginners	Yoga for Beginners 3 wk Day: 21	3 wk	21
Sleep	Healthy Sleep 4 wk Day: 9, 11, 13, 14, 23, 25, 28	4 wk	9, 11, 13, 14, 23, 25, 28
Back	Regal Posture 4 wk Day: 14, 16, 27, 28	4 wk	14, 16, 27, 28
Weight loss	Toned Abs 4 wk Day: 8, 9, 27, 28	4 wk	8, 9, 27, 28
Beginners	First Steps in Meditation 2 wk Day: 7	2 wk	7
Weight loss	Weight Loss 2 wk Day: 11, 12, 13, 14	2 wk	11, 12, 13, 14
Weight loss	Weight Loss 3 wk Day: 8	3 wk	8
Confidence	Boost Your Self-Esteem 4 wk Day: 8, 10, 27	4 wk	8, 10, 27
Whole body	Firm Glutes 4 wk Day: 15, 27	4 wk	15, 27
Back	Relief from Lower Back Pain 4 wk Day: 16, 17, 22, 26, 27	4 wk	16, 17, 22, 26, 27
Stress relief	Relaxation 4 wk Day: 7, 8, 9, 11, 13, 14, 15, 16, 17, 23	4 wk	7, 8, 9, 11, 13, 14, 15, 16, 17, 23
Whole body	Strong Arms 2 wk Day: 9, 10, 12	2 wk	9, 10, 12
Stress relief	Overcoming Depression 2 wk Day: 1, 6, 8	2 wk	1, 6, 8
Sleep	Healthy Sleep 2 wk Day: 14	2 wk	14
Weight loss	Toned Abs 2 wk Day: 11, 14	2 wk	11, 14
Stress relief	Stress Relief 2 wk Day: 3, 4, 7	2 wk	3, 4, 7
Weight loss	Slim Waist 2 wk Day: 13	2 wk	13
Back	Relief from Lower Back Pain 2 wk Day: 12	2 wk	12
Energy	Energizing Morning 2 wk Day: 7, 8, 10	2 wk	7, 8, 10
Back	Regal Posture 2 wk Day: 12, 14	2 wk	12, 14
Back	Healthy Back 2 wk Day: 8, 11, 13	2 wk	8, 11, 13
Stress relief	Relaxation 1 wk Day: 5, 6	1 wk	5, 6
Sleep	Healthy Sleep 1 wk Day: 6, 7	1 wk	6, 7
Weight loss	Slim Waist 1 wk Day: 6	1 wk	6
Back	Regal Posture 1 wk Day: 7	1 wk	7
Weight loss	Awaken Your Strength 2 wk Day: 9	2 wk	9
Confidence	Boost Your Self-Esteem 2 wk Day: 9	2 wk	9
Stress relief	Relaxation 2 wk Day: 5	2 wk	5
Health	Strengthen Your Immunity 2 wk Day: 6, 7	2 wk	6, 7
Health	Strengthen Your Immunity 3 wk Day: 13, 14	3 wk	13, 14
Stress relief	Stress Relief 3 wk Day: 10, 11, 14	3 wk	10, 11, 14
Stress relief	Overcoming Depression 3 wk Day: 8, 13, 15	3 wk	8, 13, 15
Weight loss	Awaken Your Strength 3 wk Day: 16	3 wk	16
Sleep	Healthy Sleep 3 wk Day: 6, 7, 21	3 wk	6, 7, 21
Back	Regal Posture 3 wk Day: 7, 19, 21	3 wk	7, 19, 21
Weight loss	Toned Abs 3 wk Day: 18, 21	3 wk	18, 21
Energy	Energizing Morning 3 wk Day: 14, 15, 17	3 wk	14, 15, 17
Beginners	First Steps in Meditation 3 wk Day: 14	3 wk	14
Weight loss	Slim Waist 3 wk Day: 6, 20	3 wk	6, 20
Confidence	Boost Your Self-Esteem 3 wk Day: 16	3 wk	16
Whole body	Strong Arms 3 wk Day: 16, 17, 19	3 wk	16, 17, 19
Back	Relief from Lower Back Pain 3 wk Day: 19	3 wk	19
Stress relief	Relaxation 3 wk Day: 5, 6, 12	3 wk	5, 6, 12
Back	Healthy Back 3 wk Day: 14, 18, 20	3 wk	14, 18, 20
Health	Quit Smoking 2 wk Day: 6, 13	2 wk	6, 13
Health	Quit Smoking 3 wk Day: 10, 11, 17	3 wk	10, 11, 17
Health	Quit Smoking 4 wk Day: 19, 20, 25	4 wk	19, 20, 25
Health	Quit Drinking 1 wk Day: 1	1 wk	1
Health	Quit Drinking 4 wk Day: 8	4 wk	8
Whole body	Static Practice 2 wk Day: 10	2 wk	10
Whole body	Static Practice 3 wk Day: 4, 12, 18	3 wk	4, 12, 18
Whole body	Static Practice 4 wk Day: 5, 8, 19	4 wk	5, 8, 19
Stress relief	Relief from Anxiety 1 wk Day: 1	1 wk	1
Stress relief	Relief from Anxiety 2 wk Day: 12	2 wk	12
Stress relief	Relief from Anxiety 3 wk Day: 19	3 wk	19
Men's health	Prolong Sexual Pleasure 12 wk Day: 57, 79	12 wk	57, 79
Whole body	Front Splits 4 wk Day: 16	4 wk	16
Whole body	Middle Splits 4 wk Day: 8	4 wk	8
Health	Reduce Puffiness 2 wk Day: 1, 2, 9	2 wk	1, 2, 9
Health	Reduce Puffiness 3 wk Day: 5, 18	3 wk	5, 18
Health	Reduce Puffiness 4 wk Day: 18	4 wk	18
Whole body	Open Your Hips 1 wk Day: 6	1 wk	6
Whole body	Open Your Hips 2 wk Day: 6	2 wk	6
Whole body	Open Your Hips 3 wk Day: 6	3 wk	6
Whole body	Open Your Hips 4 wk Day: 11, 19	4 wk	11, 19
Stress relief	Inner Harmony 3 wk Day: 12	3 wk	12
Stress relief	Inner Harmony 4 wk Day: 15, 24	4 wk	15, 24
Health	Healthy Heart 1 wk Day: 4	1 wk	4
Health	Healthy Heart 3 wk Day: 11, 18	3 wk	11, 18
Health	Healthy Heart 4 wk Day: 15, 24	4 wk	15, 24
Whole body	Advanced Yoga 5 wk Day: 1, 25	5 wk	1, 25
Women's health	Postpartum Recovery 2 wk Day: 5	2 wk	5
Women's health	Postpartum Recovery 3 wk Day: 8, 19	3 wk	8, 19
Women's health	Postpartum Recovery 4 wk Day: 19	4 wk	19
Back	Healthy Neck 1 wk Day: 1	1 wk	1
Back	Healthy Neck 2 wk Day: 2, 12	2 wk	2, 12
Back	Healthy Neck 3 wk Day: 9, 17	3 wk	9, 17
Back	Healthy Neck 4 wk Day: 2, 11, 17, 20, 26	4 wk	2, 11, 17, 20, 26
Health	Headache Relief 2 wk Day: 6, 9, 10, 13	2 wk	6, 9, 10, 13
Health	Headache Relief 3 wk Day: 1, 2, 9	3 wk	1, 2, 9
Health	Headache Relief 4 wk Day: 1, 4, 9, 10, 18, 20, 25	4 wk	1, 4, 9, 10, 18, 20, 25
Weight loss	Lean Body 1 wk Day: 3	1 wk	3
Weight loss	Lean Body 2 wk Day: 1	2 wk	1
Weight loss	Lean Body 3 wk Day: 3	3 wk	3
Weight loss	Lean Body 4 wk Day: 11	4 wk	11
Whole body	Beautiful Bust 1 wk Day: 2, 3	1 wk	2, 3
Whole body	Beautiful Bust 2 wk Day: 10, 11	2 wk	10, 11
Whole body	Beautiful Bust 3 wk Day: 1, 2, 4, 6, 9, 13, 20	3 wk	1, 2, 4, 6, 9, 13, 20
Whole body	Beautiful Bust 4 wk Day: 1, 5, 6, 19	4 wk	1, 5, 6, 19
Health	Healthy Digestion 1 wk Day: 1, 2, 3, 4, 7	1 wk	1, 2, 3, 4, 7
Health	Healthy Digestion 2 wk Day: 2, 7	2 wk	2, 7
Health	Healthy Digestion 3 wk Day: 5, 11, 12, 13, 15, 16	3 wk	5, 11, 12, 13, 15, 16
Health	Healthy Digestion 4 wk Day: 1, 10, 11, 15, 19, 20, 24	4 wk	1, 10, 11, 15, 19, 20, 24
Men's health	Prolong Sexual Pleasure 1 wk Day: 2	1 wk	2
Men's health	Prolong Sexual Pleasure 3 wk Day: 1	3 wk	1
Stress relief	Yoga in the Big City 1 wk Day: 6	1 wk	6
Stress relief	Yoga in the Big City 2 wk Day: 6, 11, 12	2 wk	6, 11, 12
Stress relief	Yoga in the Big City 3 wk Day: 6, 11, 12	3 wk	6, 11, 12
Stress relief	Yoga in the Big City 4 wk Day: 6, 11, 12, 27	4 wk	6, 11, 12, 27
Back	Atlas Stands Tall 1 wk Day: 1, 3, 5	1 wk	1, 3, 5
Back	Atlas Stands Tall 2 wk Day: 1, 3, 5, 9, 10	2 wk	1, 3, 5, 9, 10
Back	Atlas Stands Tall 3 wk Day: 1, 3, 5, 9, 10, 15, 16, 19, 21	3 wk	1, 3, 5, 9, 10, 15, 16, 19, 21
Back	Atlas Stands Tall 4 wk Day: 1, 3, 5, 9, 10, 15, 16, 19, 21, 23, 25, 28	4 wk	1, 3, 5, 9, 10, 15, 16, 19, 21, 23, 25, 28
Stress relief	The Calm Formula 1 wk Day: 2	1 wk	2
Stress relief	The Calm Formula 2 wk Day: 2, 8, 10	2 wk	2, 8, 10
Stress relief	The Calm Formula 3 wk Day: 2, 8	3 wk	2, 8
Stress relief	The Calm Formula 4 wk Day: 2, 8, 22	4 wk	2, 8, 22
Whole body	Flexibility Whisperer 1 wk Day: 5, 7	1 wk	5, 7
Whole body	Flexibility Whisperer 2 wk Day: 5, 7, 9, 12	2 wk	5, 7, 9, 12
Whole body	Flexibility Whisperer 3 wk Day: 5, 7, 9, 12	3 wk	5, 7, 9, 12
Whole body	Flexibility Whisperer 4 wk Day: 5, 7, 9, 12, 24, 27	4 wk	5, 7, 9, 12, 24, 27
Weight loss	Intensive Weight Loss 1 wk Day: 4, 7	1 wk	4, 7
Weight loss	Intensive Weight Loss 2 wk Day: 4, 7, 10, 11, 14	2 wk	4, 7, 10, 11, 14
Weight loss	Intensive Weight Loss 3 wk Day: 4, 7, 10, 11, 14, 15	3 wk	4, 7, 10, 11, 14, 15
Weight loss	Intensive Weight Loss 4 wk Day: 4, 7, 10, 11, 14, 15, 25, 28	4 wk	4, 7, 10, 11, 14, 15, 25, 28

Exercise Details

Where It Appears

Yoga

Challenges

Cat Stretch Pose appears 87 time in yoga classes

Class	Duration
A. Shishonin's Routine	20 min
Strong Arms	90 min
Immune Support	20 min
Immune Support	25 min
Immune Support	30 min
Immune Support	45 min
Immune Support	60 min
Immune Support	90 min
Slim Waist	60 min
Slim Waist	90 min
Postnatal Recovery	60 min
Yoga for Cystitis	90 min
During Your Period	90 min
Stress Relief	60 min
Stress Relief	90 min
Energizing Morning	45 min
Energizing Morning	60 min
Energizing Morning	90 min
Lift Your Spirits	45 min
Lift Your Spirits	60 min
Lift Your Spirits	90 min
Evening Routine	90 min
Yoga for Depression	90 min
Women's Strength	45 min
Women's Strength	60 min
Women's Strength	90 min
Yoga for the Liver	25 min
Yoga for the Liver	30 min
Yoga for the Liver	45 min
Yoga for the Liver	60 min
Yoga for the Liver	90 min
Healthy Neck	20 min
Healthy Neck	25 min
Healthy Neck	30 min
Healthy Neck	45 min
Healthy Neck	60 min
Healthy Digestion	45 min
Yoga for the Kidneys	60 min
Yoga 60+ for High Blood Pressure	15 min
Yoga 60+ for High Blood Pressure	20 min
Yoga 60+ for High Blood Pressure	25 min
Yoga 60+ for High Blood Pressure	30 min
Moon Sequence	90 min
Headache relief	90 min
After Your Run	90 min
After a Long Journey	60 min
After a Long Journey	90 min
Varicose Vein Prevention	60 min
Varicose Vein Prevention	90 min
I Can Go Without Cigarettes	90 min
Swelling Relief	30 min
Yoga for Scoliosis	90 min
Longer-Lasting Pleasure	60 min
Muscle Tension Relief	25 min
Muscle Tension Relief	30 min
Muscle Tension Relief	45 min
Muscle Tension Relief	60 min
Muscle Tension Relief	90 min
Slim Body	45 min
Inner Harmony	60 min
Inner Harmony	90 min
Yin Yoga	90 min
Yoga for Weight Loss	45 min
Yoga for Hyperkyphosis	30 min
Yoga for Hyperkyphosis	45 min
Yoga for Hyperkyphosis	60 min
Hands and Wrists	45 min
Hands and Wrists	60 min
Hands and Wrists	90 min
Yoga for Football Players	90 min
Yoga for Menopause	90 min
Calm and Vitality	45 min
Calm and Vitality	60 min
Calm and Vitality	90 min
Yoga Lying Down	60 min
Yoga Lying Down	90 min
Shoulders and Shoulder Blades	25 min
Shoulders and Shoulder Blades	45 min
Shoulders and Shoulder Blades	60 min
Shoulders and Shoulder Blades	90 min
Gentle Yoga	45 min
Gentle Yoga	60 min
Yoga for Golfers	45 min
Yoga for Golfers	60 min
Yoga for Golfers	90 min
Mat Pilates	30 min
Mat Pilates	90 min

Cat Stretch Pose appears 122 times in challenges

Topic	Title	Duration	Day
Health	Strengthen Your Immunity 4 wk Day: 4	4 wk	4
Whole body	Flexible Body 4 wk Day: 11, 17, 19, 20, 21, 23, 28	4 wk	11, 17, 19, 20, 21, 23, 28
Weight loss	Weight Loss 4 wk Day: 13, 14, 15, 16, 17, 22, 23, 27	4 wk	13, 14, 15, 16, 17, 22, 23, 27
Back	Healthy Back 4 wk Day: 4, 5, 10, 13, 14, 15, 16, 17, 22, 26, 27	4 wk	4, 5, 10, 13, 14, 15, 16, 17, 22, 26, 27
Stress relief	Stress Relief 4 wk Day: 2, 3, 4, 5, 9, 11, 15, 26, 27	4 wk	2, 3, 4, 5, 9, 11, 15, 26, 27
Stress relief	Overcoming Depression 4 wk Day: 4, 20, 27, 28	4 wk	4, 20, 27, 28
Whole body	Healthy Joints 4 wk Day: 23, 27, 28	4 wk	23, 27, 28
Beginners	Yoga for Beginners 3 wk Day: 21	3 wk	21
Sleep	Healthy Sleep 4 wk Day: 9, 11, 13, 14, 23, 25, 28	4 wk	9, 11, 13, 14, 23, 25, 28
Back	Regal Posture 4 wk Day: 14, 16, 27, 28	4 wk	14, 16, 27, 28
Weight loss	Toned Abs 4 wk Day: 8, 9, 27, 28	4 wk	8, 9, 27, 28
Beginners	First Steps in Meditation 2 wk Day: 7	2 wk	7
Weight loss	Weight Loss 2 wk Day: 11, 12, 13, 14	2 wk	11, 12, 13, 14
Weight loss	Weight Loss 3 wk Day: 8	3 wk	8
Confidence	Boost Your Self-Esteem 4 wk Day: 8, 10, 27	4 wk	8, 10, 27
Whole body	Firm Glutes 4 wk Day: 15, 27	4 wk	15, 27
Back	Relief from Lower Back Pain 4 wk Day: 16, 17, 22, 26, 27	4 wk	16, 17, 22, 26, 27
Stress relief	Relaxation 4 wk Day: 7, 8, 9, 11, 13, 14, 15, 16, 17, 23	4 wk	7, 8, 9, 11, 13, 14, 15, 16, 17, 23
Whole body	Strong Arms 2 wk Day: 9, 10, 12	2 wk	9, 10, 12
Stress relief	Overcoming Depression 2 wk Day: 1, 6, 8	2 wk	1, 6, 8
Sleep	Healthy Sleep 2 wk Day: 14	2 wk	14
Weight loss	Toned Abs 2 wk Day: 11, 14	2 wk	11, 14
Stress relief	Stress Relief 2 wk Day: 3, 4, 7	2 wk	3, 4, 7
Weight loss	Slim Waist 2 wk Day: 13	2 wk	13
Back	Relief from Lower Back Pain 2 wk Day: 12	2 wk	12
Energy	Energizing Morning 2 wk Day: 7, 8, 10	2 wk	7, 8, 10
Back	Regal Posture 2 wk Day: 12, 14	2 wk	12, 14
Back	Healthy Back 2 wk Day: 8, 11, 13	2 wk	8, 11, 13
Stress relief	Relaxation 1 wk Day: 5, 6	1 wk	5, 6
Sleep	Healthy Sleep 1 wk Day: 6, 7	1 wk	6, 7
Weight loss	Slim Waist 1 wk Day: 6	1 wk	6
Back	Regal Posture 1 wk Day: 7	1 wk	7
Weight loss	Awaken Your Strength 2 wk Day: 9	2 wk	9
Confidence	Boost Your Self-Esteem 2 wk Day: 9	2 wk	9
Stress relief	Relaxation 2 wk Day: 5	2 wk	5
Health	Strengthen Your Immunity 2 wk Day: 6, 7	2 wk	6, 7
Health	Strengthen Your Immunity 3 wk Day: 13, 14	3 wk	13, 14
Stress relief	Stress Relief 3 wk Day: 10, 11, 14	3 wk	10, 11, 14
Stress relief	Overcoming Depression 3 wk Day: 8, 13, 15	3 wk	8, 13, 15
Weight loss	Awaken Your Strength 3 wk Day: 16	3 wk	16
Sleep	Healthy Sleep 3 wk Day: 6, 7, 21	3 wk	6, 7, 21
Back	Regal Posture 3 wk Day: 7, 19, 21	3 wk	7, 19, 21
Weight loss	Toned Abs 3 wk Day: 18, 21	3 wk	18, 21
Energy	Energizing Morning 3 wk Day: 14, 15, 17	3 wk	14, 15, 17
Beginners	First Steps in Meditation 3 wk Day: 14	3 wk	14
Weight loss	Slim Waist 3 wk Day: 6, 20	3 wk	6, 20
Confidence	Boost Your Self-Esteem 3 wk Day: 16	3 wk	16
Whole body	Strong Arms 3 wk Day: 16, 17, 19	3 wk	16, 17, 19
Back	Relief from Lower Back Pain 3 wk Day: 19	3 wk	19
Stress relief	Relaxation 3 wk Day: 5, 6, 12	3 wk	5, 6, 12
Back	Healthy Back 3 wk Day: 14, 18, 20	3 wk	14, 18, 20
Health	Quit Smoking 2 wk Day: 6, 13	2 wk	6, 13
Health	Quit Smoking 3 wk Day: 10, 11, 17	3 wk	10, 11, 17
Health	Quit Smoking 4 wk Day: 19, 20, 25	4 wk	19, 20, 25
Health	Quit Drinking 1 wk Day: 1	1 wk	1
Health	Quit Drinking 4 wk Day: 8	4 wk	8
Whole body	Static Practice 2 wk Day: 10	2 wk	10
Whole body	Static Practice 3 wk Day: 4, 12, 18	3 wk	4, 12, 18
Whole body	Static Practice 4 wk Day: 5, 8, 19	4 wk	5, 8, 19
Stress relief	Relief from Anxiety 1 wk Day: 1	1 wk	1
Stress relief	Relief from Anxiety 2 wk Day: 12	2 wk	12
Stress relief	Relief from Anxiety 3 wk Day: 19	3 wk	19
Men's health	Prolong Sexual Pleasure 12 wk Day: 57, 79	12 wk	57, 79
Whole body	Front Splits 4 wk Day: 16	4 wk	16
Whole body	Middle Splits 4 wk Day: 8	4 wk	8
Health	Reduce Puffiness 2 wk Day: 1, 2, 9	2 wk	1, 2, 9
Health	Reduce Puffiness 3 wk Day: 5, 18	3 wk	5, 18
Health	Reduce Puffiness 4 wk Day: 18	4 wk	18
Whole body	Open Your Hips 1 wk Day: 6	1 wk	6
Whole body	Open Your Hips 2 wk Day: 6	2 wk	6
Whole body	Open Your Hips 3 wk Day: 6	3 wk	6
Whole body	Open Your Hips 4 wk Day: 11, 19	4 wk	11, 19
Stress relief	Inner Harmony 3 wk Day: 12	3 wk	12
Stress relief	Inner Harmony 4 wk Day: 15, 24	4 wk	15, 24
Health	Healthy Heart 1 wk Day: 4	1 wk	4
Health	Healthy Heart 3 wk Day: 11, 18	3 wk	11, 18
Health	Healthy Heart 4 wk Day: 15, 24	4 wk	15, 24
Whole body	Advanced Yoga 5 wk Day: 1, 25	5 wk	1, 25
Women's health	Postpartum Recovery 2 wk Day: 5	2 wk	5
Women's health	Postpartum Recovery 3 wk Day: 8, 19	3 wk	8, 19
Women's health	Postpartum Recovery 4 wk Day: 19	4 wk	19
Back	Healthy Neck 1 wk Day: 1	1 wk	1
Back	Healthy Neck 2 wk Day: 2, 12	2 wk	2, 12
Back	Healthy Neck 3 wk Day: 9, 17	3 wk	9, 17
Back	Healthy Neck 4 wk Day: 2, 11, 17, 20, 26	4 wk	2, 11, 17, 20, 26
Health	Headache Relief 2 wk Day: 6, 9, 10, 13	2 wk	6, 9, 10, 13
Health	Headache Relief 3 wk Day: 1, 2, 9	3 wk	1, 2, 9
Health	Headache Relief 4 wk Day: 1, 4, 9, 10, 18, 20, 25	4 wk	1, 4, 9, 10, 18, 20, 25
Weight loss	Lean Body 1 wk Day: 3	1 wk	3
Weight loss	Lean Body 2 wk Day: 1	2 wk	1
Weight loss	Lean Body 3 wk Day: 3	3 wk	3
Weight loss	Lean Body 4 wk Day: 11	4 wk	11
Whole body	Beautiful Bust 1 wk Day: 2, 3	1 wk	2, 3
Whole body	Beautiful Bust 2 wk Day: 10, 11	2 wk	10, 11
Whole body	Beautiful Bust 3 wk Day: 1, 2, 4, 6, 9, 13, 20	3 wk	1, 2, 4, 6, 9, 13, 20
Whole body	Beautiful Bust 4 wk Day: 1, 5, 6, 19	4 wk	1, 5, 6, 19
Health	Healthy Digestion 1 wk Day: 1, 2, 3, 4, 7	1 wk	1, 2, 3, 4, 7
Health	Healthy Digestion 2 wk Day: 2, 7	2 wk	2, 7
Health	Healthy Digestion 3 wk Day: 5, 11, 12, 13, 15, 16	3 wk	5, 11, 12, 13, 15, 16
Health	Healthy Digestion 4 wk Day: 1, 10, 11, 15, 19, 20, 24	4 wk	1, 10, 11, 15, 19, 20, 24
Men's health	Prolong Sexual Pleasure 1 wk Day: 2	1 wk	2
Men's health	Prolong Sexual Pleasure 3 wk Day: 1	3 wk	1
Stress relief	Yoga in the Big City 1 wk Day: 6	1 wk	6
Stress relief	Yoga in the Big City 2 wk Day: 6, 11, 12	2 wk	6, 11, 12
Stress relief	Yoga in the Big City 3 wk Day: 6, 11, 12	3 wk	6, 11, 12
Stress relief	Yoga in the Big City 4 wk Day: 6, 11, 12, 27	4 wk	6, 11, 12, 27
Back	Atlas Stands Tall 1 wk Day: 1, 3, 5	1 wk	1, 3, 5
Back	Atlas Stands Tall 2 wk Day: 1, 3, 5, 9, 10	2 wk	1, 3, 5, 9, 10
Back	Atlas Stands Tall 3 wk Day: 1, 3, 5, 9, 10, 15, 16, 19, 21	3 wk	1, 3, 5, 9, 10, 15, 16, 19, 21
Back	Atlas Stands Tall 4 wk Day: 1, 3, 5, 9, 10, 15, 16, 19, 21, 23, 25, 28	4 wk	1, 3, 5, 9, 10, 15, 16, 19, 21, 23, 25, 28
Stress relief	The Calm Formula 1 wk Day: 2	1 wk	2
Stress relief	The Calm Formula 2 wk Day: 2, 8, 10	2 wk	2, 8, 10
Stress relief	The Calm Formula 3 wk Day: 2, 8	3 wk	2, 8
Stress relief	The Calm Formula 4 wk Day: 2, 8, 22	4 wk	2, 8, 22
Whole body	Flexibility Whisperer 1 wk Day: 5, 7	1 wk	5, 7
Whole body	Flexibility Whisperer 2 wk Day: 5, 7, 9, 12	2 wk	5, 7, 9, 12
Whole body	Flexibility Whisperer 3 wk Day: 5, 7, 9, 12	3 wk	5, 7, 9, 12
Whole body	Flexibility Whisperer 4 wk Day: 5, 7, 9, 12, 24, 27	4 wk	5, 7, 9, 12, 24, 27
Weight loss	Intensive Weight Loss 1 wk Day: 4, 7	1 wk	4, 7
Weight loss	Intensive Weight Loss 2 wk Day: 4, 7, 10, 11, 14	2 wk	4, 7, 10, 11, 14
Weight loss	Intensive Weight Loss 3 wk Day: 4, 7, 10, 11, 14, 15	3 wk	4, 7, 10, 11, 14, 15
Weight loss	Intensive Weight Loss 4 wk Day: 4, 7, 10, 11, 14, 15, 25, 28	4 wk	4, 7, 10, 11, 14, 15, 25, 28

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Cat Stretch Pose Marjarasana

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