Chair Pose Utkatasana

: 1 min

: 33 score

: 5 kcal

Standing Poses

Static

Favorable effect

Develops awareness of breathing
Improves balance
Strengthens the back muscles
Improves posture awareness
Strengthens the leg muscles
Improves chest mobility

Contraindications

No flags recorded

Technique of execution

Exhale and bend your knees as if sitting down in a chair. Inhale and raise your arms out to the sides and overhead. Keep your feet firmly on the floor, your knees in line with your toes and your chest open. Lengthen your back from tailbone to crown and let your weight settle toward your heels. Take 5–7 breaths. Straighten your legs, lower your arms and return to Mountain Pose.

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

Straighten your legs slightly if your knees feel strained.

Reach your arms forward or bring your palms together at your chest if they tire overhead. Breathe evenly without holding your breath.

Where can I meet

Lesson search

Challenges

Chair Pose occurs 187 times in ready-made lessons

Theme	Title	Time
Blood pressure	A. Shishonin's Routine 30 min	30 min
Strength	Strong Arms 60 min	60 min
Strength	Strong Arms 90 min	90 min
Legs	Slim Legs 30 min	30 min
Legs	Slim Legs 45 min	45 min
Legs	Slim Legs 60 min	60 min
Legs	Slim Legs 90 min	90 min
Eyes	Better Vision 30 min	30 min
Eyes	Better Vision 45 min	45 min
Eyes	Better Vision 60 min	60 min
Eyes	Better Vision 90 min	90 min
Waist	Slim Waist 25 min	25 min
Weight loss	Slim Waist 30 min	30 min
Waist	Slim Waist 45 min	45 min
Waist	Slim Waist 60 min	60 min
Waist	Slim Waist 90 min	90 min
Flexibility	Splits 60 min	60 min
Flexibility	Splits 90 min	90 min
Energy	Lift Your Spirits 60 min	60 min
Energy	Lift Your Spirits 90 min	90 min
Depression	Overcoming Depression 90 min	90 min
Back	Healthy Neck 30 min	30 min
Back	Healthy Neck 45 min	45 min
Back	Healthy Neck 60 min	60 min
Back	Healthy Neck 90 min	90 min
Kidneys	Yoga for the Kidneys 15 min	15 min
Kidneys	Yoga for the Kidneys 20 min	20 min
Kidneys	Yoga for the Kidneys 25 min	25 min
Kidneys	Yoga for the Kidneys 30 min	30 min
Kidneys	Yoga for the Kidneys 45 min	45 min
Kidneys	Yoga for the Kidneys 60 min	60 min
Kidneys	Yoga for the Kidneys 90 min	90 min
Back	Yoga for the Lower Back 10 min	10 min
Back	Yoga for the Lower Back 15 min	15 min
Back	Yoga for the Lower Back 20 min	20 min
Back	Yoga for the Lower Back 25 min	25 min
Back	Yoga for the Lower Back 30 min	30 min
Back	Yoga for the Lower Back 45 min	45 min
Back	Yoga for the Lower Back 60 min	60 min
Back	Yoga for the Lower Back 90 min	90 min
Sports	Yoga for Swimmers 10 min	10 min
Sports	Yoga for Swimmers 15 min	15 min
Sports	Yoga for Swimmers 20 min	20 min
Sports	Yoga for Swimmers 25 min	25 min
Sports	Yoga for Swimmers 30 min	30 min
Sports	Yoga for Swimmers 60 min	60 min
Sports	Yoga for Swimmers 45 min	45 min
Sports	Yoga for Swimmers 90 min	90 min
Weight loss	Cardio Yoga 25 min	25 min
Weight loss	Cardio Yoga 30 min	30 min
Weight loss	Cardio Yoga 45 min	45 min
Weight loss	Cardio Yoga 60 min	60 min
Weight loss	Cardio Yoga 90 min	90 min
Chest	Yoga for the Chest and Posture 60 min	60 min
Sleep	Sound Sleep 10 min	10 min
Sleep	Sound Sleep 15 min	15 min
Sleep	Sound Sleep 20 min	20 min
Sleep	Sound Sleep 25 min	25 min
Sleep	Sound Sleep 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
Lungs	Yoga for Easier Breathing 90 min	90 min
Sexual health	Men's Strength 90 min	90 min
Headache	Yoga for the Neck and Shoulders 20 min	20 min
Headache	Yoga for the Neck and Shoulders 25 min	25 min
Headache	Yoga for the Neck and Shoulders 30 min	30 min
Headache	Yoga for the Neck and Shoulders 45 min	45 min
Headache	Yoga for the Neck and Shoulders 60 min	60 min
Headache	Yoga for the Neck and Shoulders 90 min	90 min
Travel	Yoga Before a Flight 45 min	45 min
Travel	Yoga Before a Flight 60 min	60 min
Travel	Yoga Before a Flight 90 min	90 min
Blood pressure	Yoga for High Blood Pressure 30 min	30 min
Blood pressure	Yoga for High Blood Pressure 45 min	45 min
Blood pressure	Yoga for High Blood Pressure 60 min	60 min
Blood pressure	Yoga for High Blood Pressure 90 min	90 min
Weight loss	Yoga for Weight Loss 20 min	20 min
Weight loss	Yoga for Weight Loss 25 min	25 min
Weight loss	Yoga for Weight Loss 30 min	30 min
Weight loss	Yoga for Weight Loss 60 min	60 min
Weight loss	Yoga for Weight Loss 90 min	90 min
Back	Good Posture 10 min	10 min
Back	Good Posture 15 min	15 min
Back	Good Posture 20 min	20 min
Back	Good Posture 25 min	25 min
Back	Good Posture 30 min	30 min
Back	Good Posture 45 min	45 min
Back	Good Posture 60 min	60 min
Back	Good Posture 90 min	90 min
Weight loss	Intensive Weight Loss 10 min	10 min
Weight loss	Intensive Weight Loss 15 min	15 min
Weight loss	Intensive Weight Loss 20 min	20 min
Weight loss	Intensive Weight Loss 25 min	25 min
Weight loss	Intensive Weight Loss 30 min	30 min
Weight loss	Intensive Weight Loss 45 min	45 min
Weight loss	Intensive Weight Loss 60 min	60 min
Weight loss	Intensive Weight Loss 90 min	90 min
Liver	Yoga When Giving Up Alcohol 15 min	15 min
Liver	Yoga When Giving Up Alcohol 20 min	20 min
Habits	Yoga When Giving Up Alcohol 25 min	25 min
Habits	Yoga When Giving Up Alcohol 45 min	45 min
Habits	Yoga When Giving Up Alcohol 60 min	60 min
Liver	Yoga When Giving Up Alcohol 90 min	90 min
Lungs	Yoga When Quitting Smoking 15 min	15 min
Lungs	Yoga When Quitting Smoking 25 min	25 min
Lungs	Yoga When Quitting Smoking 30 min	30 min
Lungs	Yoga When Quitting Smoking 60 min	60 min
Lungs	Yoga When Quitting Smoking 10 min	10 min
Depression	Yoga for Anxiety Relief 10 min	10 min
Depression	Yoga for Anxiety Relief 15 min	15 min
Depression	Yoga for Anxiety Relief 25 min	25 min
Depression	Yoga for Anxiety Relief 30 min	30 min
Depression	Yoga for Anxiety Relief 60 min	60 min
Energy	Static Routine 90 min	90 min
Flexibility	Swelling Relief 90 min	90 min
Back	Yoga for Scoliosis 10 min	10 min
Back	Yoga for Scoliosis 15 min	15 min
Sexual health	Lasting Pleasure 15 min	15 min
Flexibility	Advanced Yoga 90 min	90 min
Weight loss	Slim Body 20 min	20 min
Weight loss	Slim Body 25 min	25 min
Weight loss	Slim Body 30 min	30 min
Weight loss	Slim Body 45 min	45 min
Weight loss	Slim Body 60 min	60 min
Weight loss	Slim Body 90 min	90 min
Stress relief	Inner Harmony 15 min	15 min
Stress relief	Inner Harmony 60 min	60 min
Stress relief	Inner Harmony 90 min	90 min
Energy	Hormonal Yoga 10 min	10 min
Energy	Hormonal Yoga 15 min	15 min
Energy	Hormonal Yoga 20 min	20 min
Energy	Hormonal Yoga 25 min	25 min
Energy	Hormonal Yoga 30 min	30 min
Energy	Hormonal Yoga 45 min	45 min
Energy	Hormonal Yoga 60 min	60 min
Energy	Hormonal Yoga 90 min	90 min
Beginners	Yoga for Beginners 10 min	10 min
Beginners	Yoga for Beginners 45 min	45 min
Beginners	Yoga for Beginners 60 min	60 min
Balance	Better Balance 60 min	60 min
Relaxation	Yin Yoga 60 min	60 min
Relaxation	Yin Yoga 90 min	90 min
Weight loss	Yoga for Weight Loss 45 min	45 min
Back	Yoga for Hyperlordosis 10 min	10 min
Back	Yoga for Hyperlordosis 20 min	20 min
Back	Yoga for Hyperlordosis 25 min	25 min
Back	Yoga for Hyperlordosis 30 min	30 min
Back	Yoga for Hyperlordosis 45 min	45 min
Back	Yoga for Hyperlordosis 60 min	60 min
Back	Yoga for Hyperlordosis 90 min	90 min
Back	Yoga for Hyperkyphosis 10 min	10 min
Back	Yoga for Hyperkyphosis 15 min	15 min
Back	Yoga for Hyperkyphosis 20 min	20 min
Back	Yoga for Hyperkyphosis 25 min	25 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
Legs	Yoga for the Knees 15 min	15 min
Legs	Yoga for the Knees 25 min	25 min
Legs	Yoga for the Knees 30 min	30 min
Legs	Yoga for the Knees 45 min	45 min
Legs	Yoga for the Knees 60 min	60 min
Legs	Yoga for the Knees 90 min	90 min
Arms	Yoga for Hands and Wrists 90 min	90 min
Sports	Yoga for Cyclists 25 min	25 min
Sports	Yoga for Cyclists 45 min	45 min
Sports	Yoga for Cyclists 60 min	60 min
Legs	Yoga for Feet and Ankles 60 min	60 min
Legs	Yoga for Feet and Ankles 90 min	90 min
Active ageing	Yoga During Menopause 30 min	30 min
Active ageing	Yoga During Menopause 45 min	45 min
Active ageing	Yoga During Menopause 60 min	60 min
Active ageing	Yoga During Menopause 90 min	90 min
Health	Yoga for ADHD 20 min	20 min
Stress relief	Yoga for ADHD 60 min	60 min
Stress relief	Yoga for ADHD 90 min	90 min
Health	Sugar-Free 10 min	10 min
Habits	Sugar-Free 15 min	15 min
Habits	Sugar-Free 20 min	20 min
Habits	Sugar-Free 45 min	45 min
Habits	Sugar-Free 60 min	60 min
Habits	Sugar-Free 90 min	90 min
Sports	Yoga for Golfers 25 min	25 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

Chair Pose occurs 152 times in ready-made courses

Theme	Title	Duration	Day
Health	Strengthen Your Immunity 4 w. Day: 1, 2, 3, 4, 6, 27	4 w.	1, 2, 3, 4, 6, 27
Weight loss	Weight Loss 4 w. Day: 4	4 w.	4
Whole body	Front Splits 5 w. Day: 5, 16, 22, 27, 32, 35	5 w.	5, 16, 22, 27, 32, 35
Stress relief	Overcoming Depression 4 w. Day: 1, 3, 7, 8, 9, 10, 13, 14, 15, 16, 17, 19, 21, 22, 25	4 w.	1, 3, 7, 8, 9, 10, 13, 14, 15, 16, 17, 19, 21, 22, 25
Whole body	Healthy Joints 4 w. Day: 23	4 w.	23
Beginners	Yoga for Beginners 3 w. Day: 1, 2, 3, 19, 20	3 w.	1, 2, 3, 19, 20
Whole body	Build Your Balance 4 w. Day: 25	4 w.	25
Back	Regal Posture 4 w. Day: 9, 23, 27, 28	4 w.	9, 23, 27, 28
Weight loss	Toned Abs 4 w. Day: 1, 3, 5, 8, 11, 13, 23, 27	4 w.	1, 3, 5, 8, 11, 13, 23, 27
Whole body	Touch the Floor 4 w. Day: 28	4 w.	28
Beginners	First Steps in Meditation 2 w. Day: 5	2 w.	5
Beginners	Yoga for Beginners 1 w. Day: 1, 2, 5, 6, 7	1 w.	1, 2, 5, 6, 7
Weight loss	Weight Loss 2 w. Day: 1, 2, 8, 10	2 w.	1, 2, 8, 10
Beginners	Yoga for Beginners 2 w. Day: 1, 3, 7, 12, 13, 14	2 w.	1, 3, 7, 12, 13, 14
Weight loss	Weight Loss 1 w. Day: 1, 2, 7	1 w.	1, 2, 7
Weight loss	Weight Loss 3 w. Day: 3, 4, 5, 8, 17	3 w.	3, 4, 5, 8, 17
Confidence	Boost Your Self-Esteem 4 w. Day: 1, 2, 3, 19, 20, 26, 27	4 w.	1, 2, 3, 19, 20, 26, 27
Weight loss	Slim Waist 4 w. Day: 17, 18, 19, 20, 22, 23, 24	4 w.	17, 18, 19, 20, 22, 23, 24
Whole body	Strong Arms 4 w. Day: 7, 11, 20, 21, 26, 28	4 w.	7, 11, 20, 21, 26, 28
Weight loss	Lean Legs 4 w. Day: 8, 15, 17, 23, 28	4 w.	8, 15, 17, 23, 28
Whole body	Firm Glutes 4 w. Day: 1, 5	4 w.	1, 5
Back	Relief from Lower Back Pain 4 w. Day: 22	4 w.	22
Whole body	Strong Arms 2 w. Day: 1, 2, 3, 6, 8, 9, 10, 11	2 w.	1, 2, 3, 6, 8, 9, 10, 11
Stress relief	Overcoming Depression 2 w. Day: 14	2 w.	14
Weight loss	Slim Waist 2 w. Day: 5, 6, 7, 8, 9, 10, 11, 14	2 w.	5, 6, 7, 8, 9, 10, 11, 14
Back	Relief from Lower Back Pain 2 w. Day: 5, 8, 9, 10, 12, 14	2 w.	5, 8, 9, 10, 12, 14
Energy	Energizing Morning 2 w. Day: 1, 2, 5, 6, 13, 14	2 w.	1, 2, 5, 6, 13, 14
Whole body	Front Splits 2 w. Day: 6, 7, 10, 12	2 w.	6, 7, 10, 12
Back	Regal Posture 2 w. Day: 1, 2, 3, 4, 7, 8, 9, 11, 12, 13, 14	2 w.	1, 2, 3, 4, 7, 8, 9, 11, 12, 13, 14
Back	Healthy Back 2 w. Day: 1, 2, 3, 5, 6, 7, 10, 11, 12	2 w.	1, 2, 3, 5, 6, 7, 10, 11, 12
Whole body	Healthy Joints 2 w. Day: 12, 14	2 w.	12, 14
Back	Relief from Lower Back Pain 1 w. Day: 6	1 w.	6
Whole body	Strong Arms 1 w. Day: 2, 3	1 w.	2, 3
Confidence	Boost Your Self-Esteem 1 w. Day: 5, 6, 7	1 w.	5, 6, 7
Energy	Energizing Morning 1 w. Day: 1, 6	1 w.	1, 6
Weight loss	Lean Legs 1 w. Day: 5, 6, 7	1 w.	5, 6, 7
Weight loss	Slim Waist 1 w. Day: 7	1 w.	7
Whole body	Touch the Floor 1 w. Day: 7	1 w.	7
Back	Regal Posture 1 w. Day: 5, 6, 7	1 w.	5, 6, 7
Stress relief	Overcoming Depression 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Stress relief	Stress Relief 1 w. Day: 1, 2, 7	1 w.	1, 2, 7
Back	Healthy Back 1 w. Day: 2, 3, 4, 5, 6, 7	1 w.	2, 3, 4, 5, 6, 7
Health	Strengthen Your Immunity 1 w. Day: 2, 6, 7	1 w.	2, 6, 7
Weight loss	Awaken Your Strength 2 w. Day: 3, 5, 7, 11, 12, 14	2 w.	3, 5, 7, 11, 12, 14
Whole body	Firm Glutes 2 w. Day: 3	2 w.	3
Whole body	Build Your Balance 2 w. Day: 1, 2, 5, 13	2 w.	1, 2, 5, 13
Weight loss	Lean Legs 2 w. Day: 1, 7, 9, 13	2 w.	1, 7, 9, 13
Confidence	Boost Your Self-Esteem 2 w. Day: 5, 6, 7, 10, 13	2 w.	5, 6, 7, 10, 13
Health	Strengthen Your Immunity 2 w. Day: 3, 13	2 w.	3, 13
Health	Strengthen Your Immunity 3 w. Day: 2, 6, 7, 10, 20	3 w.	2, 6, 7, 10, 20
Stress relief	Stress Relief 3 w. Day: 1, 2, 7	3 w.	1, 2, 7
Whole body	Front Splits 3 w. Day: 13, 14, 17, 19	3 w.	13, 14, 17, 19
Stress relief	Overcoming Depression 3 w. Day: 1, 2, 3, 4, 5, 6, 7, 21	3 w.	1, 2, 3, 4, 5, 6, 7, 21
Whole body	Healthy Joints 3 w. Day: 19, 21	3 w.	19, 21
Weight loss	Awaken Your Strength 3 w. Day: 10, 12, 14, 18, 19, 21	3 w.	10, 12, 14, 18, 19, 21
Whole body	Build Your Balance 3 w. Day: 8, 9, 12, 20	3 w.	8, 9, 12, 20
Back	Regal Posture 3 w. Day: 5, 6, 7, 8, 9, 10, 11, 14, 15, 16, 18, 19, 20, 21	3 w.	5, 6, 7, 8, 9, 10, 11, 14, 15, 16, 18, 19, 20, 21
Whole body	Touch the Floor 3 w. Day: 7	3 w.	7
Energy	Energizing Morning 3 w. Day: 1, 6, 8, 9, 12, 13, 20, 21	3 w.	1, 6, 8, 9, 12, 13, 20, 21
Beginners	First Steps in Meditation 3 w. Day: 12	3 w.	12
Weight loss	Slim Waist 3 w. Day: 7, 12, 13, 14, 15, 16, 17, 18, 21	3 w.	7, 12, 13, 14, 15, 16, 17, 18, 21
Whole body	Firm Glutes 3 w. Day: 10	3 w.	10
Weight loss	Lean Legs 3 w. Day: 5, 6, 7, 8, 14, 16, 20	3 w.	5, 6, 7, 8, 14, 16, 20
Confidence	Boost Your Self-Esteem 3 w. Day: 5, 6, 7, 12, 13, 14, 17, 20	3 w.	5, 6, 7, 12, 13, 14, 17, 20
Whole body	Strong Arms 3 w. Day: 2, 3, 8, 9, 10, 13, 15, 16, 17, 18	3 w.	2, 3, 8, 9, 10, 13, 15, 16, 17, 18
Back	Relief from Lower Back Pain 3 w. Day: 6, 12, 15, 16, 17, 19, 21	3 w.	6, 12, 15, 16, 17, 19, 21
Back	Healthy Back 3 w. Day: 2, 3, 4, 5, 6, 7, 8, 9, 10, 12, 13, 15, 17, 18, 19	3 w.	2, 3, 4, 5, 6, 7, 8, 9, 10, 12, 13, 15, 17, 18, 19
Health	Quit Smoking 1 w. Day: 1, 2, 3, 5, 7	1 w.	1, 2, 3, 5, 7
Health	Quit Smoking 2 w. Day: 1, 4, 11, 12, 13, 14	2 w.	1, 4, 11, 12, 13, 14
Health	Quit Smoking 3 w. Day: 1, 11, 13	3 w.	1, 11, 13
Health	Quit Smoking 4 w. Day: 1, 4, 6, 12, 17, 18, 22	4 w.	1, 4, 6, 12, 17, 18, 22
Health	Quit Drinking 1 w. Day: 1, 5, 7	1 w.	1, 5, 7
Health	Quit Drinking 2 w. Day: 3, 4, 5, 6, 9, 11, 12, 14	2 w.	3, 4, 5, 6, 9, 11, 12, 14
Health	Quit Drinking 3 w. Day: 4, 7, 8, 14	3 w.	4, 7, 8, 14
Health	Quit Drinking 4 w. Day: 1, 2, 6, 8, 10, 11, 15, 20, 24	4 w.	1, 2, 6, 8, 10, 11, 15, 20, 24
Whole body	Static Practice 1 w. Day: 5, 7	1 w.	5, 7
Whole body	Static Practice 2 w. Day: 2, 5	2 w.	2, 5
Whole body	Static Practice 3 w. Day: 4, 14, 20	3 w.	4, 14, 20
Whole body	Static Practice 4 w. Day: 16	4 w.	16
Stress relief	Relief from Anxiety 1 w. Day: 1, 2	1 w.	1, 2
Stress relief	Relief from Anxiety 2 w. Day: 1, 3, 5, 12	2 w.	1, 3, 5, 12
Stress relief	Relief from Anxiety 3 w. Day: 4, 6, 12, 14, 19	3 w.	4, 6, 12, 14, 19
Stress relief	Relief from Anxiety 4 w. Day: 1, 4, 6, 8, 15, 20	4 w.	1, 4, 6, 8, 15, 20
Back	Yoga for Scoliosis 2 w. Day: 1, 9	2 w.	1, 9
Men's health	Prolong Sexual Pleasure 12 w. Day: 2, 9, 15, 19, 22, 36, 51, 60, 64, 67, 76, 78, 79, 80	12 w.	2, 9, 15, 19, 22, 36, 51, 60, 64, 67, 76, 78, 79, 80
Whole body	Front Splits 4 w. Day: 2, 10, 19	4 w.	2, 10, 19
Whole body	Middle Splits 4 w. Day: 8	4 w.	8
Whole body	Middle Splits 5 w. Day: 10, 15, 18, 22	5 w.	10, 15, 18, 22
Health	Reduce Puffiness 1 w. Day: 2, 3	1 w.	2, 3
Health	Reduce Puffiness 2 w. Day: 1, 3	2 w.	1, 3
Health	Reduce Puffiness 3 w. Day: 5, 6, 9, 11, 17	3 w.	5, 6, 9, 11, 17
Health	Reduce Puffiness 4 w. Day: 2, 4, 9, 16	4 w.	2, 4, 9, 16
Whole body	Open Your Hips 3 w. Day: 5, 11, 19	3 w.	5, 11, 19
Whole body	Open Your Hips 4 w. Day: 6, 9	4 w.	6, 9
Stress relief	Inner Harmony 1 w. Day: 1, 2, 6	1 w.	1, 2, 6
Stress relief	Inner Harmony 2 w. Day: 1, 2, 12	2 w.	1, 2, 12
Stress relief	Inner Harmony 3 w. Day: 1, 5, 10, 12, 17, 20	3 w.	1, 5, 10, 12, 17, 20
Stress relief	Inner Harmony 4 w. Day: 1, 3, 5, 11, 15, 17, 20, 26	4 w.	1, 3, 5, 11, 15, 17, 20, 26
Health	Healthy Heart 1 w. Day: 2, 3, 5, 7	1 w.	2, 3, 5, 7
Health	Healthy Heart 2 w. Day: 1, 6, 8, 12	2 w.	1, 6, 8, 12
Health	Healthy Heart 3 w. Day: 1, 5, 12	3 w.	1, 5, 12
Health	Healthy Heart 4 w. Day: 5, 8, 11, 16	4 w.	5, 8, 11, 16
Whole body	Advanced Yoga 1 w. Day: 3, 7	1 w.	3, 7
Whole body	Advanced Yoga 2 w. Day: 1, 3	2 w.	1, 3
Whole body	Advanced Yoga 3 w. Day: 3, 6, 10, 15	3 w.	3, 6, 10, 15
Whole body	Advanced Yoga 4 w. Day: 8, 16, 17, 26	4 w.	8, 16, 17, 26
Whole body	Advanced Yoga 5 w. Day: 16, 30	5 w.	16, 30
Women's health	Postpartum Recovery 1 w. Day: 2, 4	1 w.	2, 4
Women's health	Postpartum Recovery 2 w. Day: 2, 9, 12, 14	2 w.	2, 9, 12, 14
Women's health	Postpartum Recovery 3 w. Day: 2, 3, 8, 10, 17, 20	3 w.	2, 3, 8, 10, 17, 20
Women's health	Postpartum Recovery 4 w. Day: 1, 9, 11, 20, 24, 27	4 w.	1, 9, 11, 20, 24, 27
Back	Healthy Neck 1 w. Day: 1, 3, 5, 6	1 w.	1, 3, 5, 6
Back	Healthy Neck 2 w. Day: 2, 3, 6, 9, 13	2 w.	2, 3, 6, 9, 13
Back	Healthy Neck 3 w. Day: 2, 4, 5	3 w.	2, 4, 5
Back	Healthy Neck 4 w. Day: 3, 4, 6, 9, 11, 12, 20, 23, 27	4 w.	3, 4, 6, 9, 11, 12, 20, 23, 27
Health	Headache Relief 1 w. Day: 2	1 w.	2
Health	Headache Relief 2 w. Day: 5, 6, 8, 13, 14	2 w.	5, 6, 8, 13, 14
Health	Headache Relief 3 w. Day: 5, 6, 8, 16, 19	3 w.	5, 6, 8, 16, 19
Health	Headache Relief 4 w. Day: 3, 5, 6, 11, 12, 18, 20, 25, 26, 27	4 w.	3, 5, 6, 11, 12, 18, 20, 25, 26, 27
Weight loss	Lean Body 1 w. Day: 1, 4, 7	1 w.	1, 4, 7
Weight loss	Lean Body 2 w. Day: 3, 7, 8	2 w.	3, 7, 8
Weight loss	Lean Body 3 w. Day: 3, 9, 16, 19	3 w.	3, 9, 16, 19
Weight loss	Lean Body 4 w. Day: 1, 8, 27	4 w.	1, 8, 27
Whole body	Beautiful Bust 1 w. Day: 3, 4	1 w.	3, 4
Whole body	Beautiful Bust 2 w. Day: 2, 6, 12, 14	2 w.	2, 6, 12, 14
Whole body	Beautiful Bust 3 w. Day: 3, 8, 13, 16	3 w.	3, 8, 13, 16
Whole body	Beautiful Bust 4 w. Day: 11, 19, 26	4 w.	11, 19, 26
Health	Healthy Digestion 1 w. Day: 3, 6, 7	1 w.	3, 6, 7
Health	Healthy Digestion 2 w. Day: 10	2 w.	10
Health	Healthy Digestion 3 w. Day: 6, 13, 18	3 w.	6, 13, 18
Health	Healthy Digestion 4 w. Day: 3, 10, 22	4 w.	3, 10, 22
Men's health	Prolong Sexual Pleasure 1 w. Day: 3	1 w.	3
Men's health	Prolong Sexual Pleasure 2 w. Day: 5	2 w.	5
Men's health	Prolong Sexual Pleasure 3 w. Day: 1, 13, 17	3 w.	1, 13, 17
Stress relief	Yoga in the Big City 1 w. Day: 1, 3	1 w.	1, 3
Stress relief	Yoga in the Big City 2 w. Day: 4, 13	2 w.	4, 13
Stress relief	Yoga in the Big City 3 w. Day: 1, 3, 13, 17	3 w.	1, 3, 13, 17
Stress relief	Yoga in the Big City 4 w. Day: 1, 3, 13, 17, 22, 26	4 w.	1, 3, 13, 17, 22, 26
Back	Atlas Stands Tall 1 w. Day: 7	1 w.	7
Back	Atlas Stands Tall 2 w. Day: 7	2 w.	7
Back	Atlas Stands Tall 3 w. Day: 7, 17, 19	3 w.	7, 17, 19
Back	Atlas Stands Tall 4 w. Day: 7, 17, 19, 23, 25, 27	4 w.	7, 17, 19, 23, 25, 27
Stress relief	The Calm Formula 1 w. Day: 2	1 w.	2
Stress relief	The Calm Formula 2 w. Day: 2, 9, 12	2 w.	2, 9, 12
Stress relief	The Calm Formula 3 w. Day: 2, 9, 12, 20	3 w.	2, 9, 12, 20
Stress relief	The Calm Formula 4 w. Day: 2, 9, 12, 20	4 w.	2, 9, 12, 20
Whole body	Flexibility Whisperer 3 w. Day: 21	3 w.	21
Whole body	Flexibility Whisperer 4 w. Day: 21, 22, 27	4 w.	21, 22, 27
Weight loss	Intensive Weight Loss 1 w. Day: 2	1 w.	2
Weight loss	Intensive Weight Loss 2 w. Day: 2, 10, 12	2 w.	2, 10, 12
Weight loss	Intensive Weight Loss 3 w. Day: 2, 10, 12, 17, 21	3 w.	2, 10, 12, 17, 21
Weight loss	Intensive Weight Loss 4 w. Day: 2, 10, 12, 17, 21, 22	4 w.	2, 10, 12, 17, 21, 22

Details of the exercise

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Challenges

Chair Pose occurs 187 times in ready-made lessons

Lesson	Duration
A. Shishonin's Routine	30 min
Strong Arms	60 min
Strong Arms	90 min
Slim Legs	30 min
Slim Legs	45 min
Slim Legs	60 min
Slim Legs	90 min
Better Vision	30 min
Better Vision	45 min
Better Vision	60 min
Better Vision	90 min
Slim Waist	25 min
Slim Waist	30 min
Slim Waist	45 min
Slim Waist	60 min
Slim Waist	90 min
Splits	60 min
Splits	90 min
Lift Your Spirits	60 min
Lift Your Spirits	90 min
Overcoming Depression	90 min
Healthy Neck	30 min
Healthy Neck	45 min
Healthy Neck	60 min
Healthy Neck	90 min
Yoga for the Kidneys	15 min
Yoga for the Kidneys	20 min
Yoga for the Kidneys	25 min
Yoga for the Kidneys	30 min
Yoga for the Kidneys	45 min
Yoga for the Kidneys	60 min
Yoga for the Kidneys	90 min
Yoga for the Lower Back	10 min
Yoga for the Lower Back	15 min
Yoga for the Lower Back	20 min
Yoga for the Lower Back	25 min
Yoga for the Lower Back	30 min
Yoga for the Lower Back	45 min
Yoga for the Lower Back	60 min
Yoga for the Lower Back	90 min
Yoga for Swimmers	10 min
Yoga for Swimmers	15 min
Yoga for Swimmers	20 min
Yoga for Swimmers	25 min
Yoga for Swimmers	30 min
Yoga for Swimmers	60 min
Yoga for Swimmers	45 min
Yoga for Swimmers	90 min
Cardio Yoga	25 min
Cardio Yoga	30 min
Cardio Yoga	45 min
Cardio Yoga	60 min
Cardio Yoga	90 min
Yoga for the Chest and Posture	60 min
Sound Sleep	10 min
Sound Sleep	15 min
Sound Sleep	20 min
Sound Sleep	25 min
Sound Sleep	30 min
Sound Sleep	45 min
Sound Sleep	60 min
Sound Sleep	90 min
Yoga for Easier Breathing	90 min
Men's Strength	90 min
Yoga for the Neck and Shoulders	20 min
Yoga for the Neck and Shoulders	25 min
Yoga for the Neck and Shoulders	30 min
Yoga for the Neck and Shoulders	45 min
Yoga for the Neck and Shoulders	60 min
Yoga for the Neck and Shoulders	90 min
Yoga Before a Flight	45 min
Yoga Before a Flight	60 min
Yoga Before a Flight	90 min
Yoga for High Blood Pressure	30 min
Yoga for High Blood Pressure	45 min
Yoga for High Blood Pressure	60 min
Yoga for High Blood Pressure	90 min
Yoga for Weight Loss	20 min
Yoga for Weight Loss	25 min
Yoga for Weight Loss	30 min
Yoga for Weight Loss	60 min
Yoga for Weight Loss	90 min
Good Posture	10 min
Good Posture	15 min
Good Posture	20 min
Good Posture	25 min
Good Posture	30 min
Good Posture	45 min
Good Posture	60 min
Good Posture	90 min
Intensive Weight Loss	10 min
Intensive Weight Loss	15 min
Intensive Weight Loss	20 min
Intensive Weight Loss	25 min
Intensive Weight Loss	30 min
Intensive Weight Loss	45 min
Intensive Weight Loss	60 min
Intensive Weight Loss	90 min
Yoga When Giving Up Alcohol	15 min
Yoga When Giving Up Alcohol	20 min
Yoga When Giving Up Alcohol	25 min
Yoga When Giving Up Alcohol	45 min
Yoga When Giving Up Alcohol	60 min
Yoga When Giving Up Alcohol	90 min
Yoga When Quitting Smoking	15 min
Yoga When Quitting Smoking	25 min
Yoga When Quitting Smoking	30 min
Yoga When Quitting Smoking	60 min
Yoga When Quitting Smoking	10 min
Yoga for Anxiety Relief	10 min
Yoga for Anxiety Relief	15 min
Yoga for Anxiety Relief	25 min
Yoga for Anxiety Relief	30 min
Yoga for Anxiety Relief	60 min
Static Routine	90 min
Swelling Relief	90 min
Yoga for Scoliosis	10 min
Yoga for Scoliosis	15 min
Lasting Pleasure	15 min
Advanced Yoga	90 min
Slim Body	20 min
Slim Body	25 min
Slim Body	30 min
Slim Body	45 min
Slim Body	60 min
Slim Body	90 min
Inner Harmony	15 min
Inner Harmony	60 min
Inner Harmony	90 min
Hormonal Yoga	10 min
Hormonal Yoga	15 min
Hormonal Yoga	20 min
Hormonal Yoga	25 min
Hormonal Yoga	30 min
Hormonal Yoga	45 min
Hormonal Yoga	60 min
Hormonal Yoga	90 min
Yoga for Beginners	10 min
Yoga for Beginners	45 min
Yoga for Beginners	60 min
Better Balance	60 min
Yin Yoga	60 min
Yin Yoga	90 min
Yoga for Weight Loss	45 min
Yoga for Hyperlordosis	10 min
Yoga for Hyperlordosis	20 min
Yoga for Hyperlordosis	25 min
Yoga for Hyperlordosis	30 min
Yoga for Hyperlordosis	45 min
Yoga for Hyperlordosis	60 min
Yoga for Hyperlordosis	90 min
Yoga for Hyperkyphosis	10 min
Yoga for Hyperkyphosis	15 min
Yoga for Hyperkyphosis	20 min
Yoga for Hyperkyphosis	25 min
Yoga for Hyperkyphosis	30 min
Yoga for Hyperkyphosis	45 min
Yoga for Hyperkyphosis	60 min
Yoga for the Knees	15 min
Yoga for the Knees	25 min
Yoga for the Knees	30 min
Yoga for the Knees	45 min
Yoga for the Knees	60 min
Yoga for the Knees	90 min
Yoga for Hands and Wrists	90 min
Yoga for Cyclists	25 min
Yoga for Cyclists	45 min
Yoga for Cyclists	60 min
Yoga for Feet and Ankles	60 min
Yoga for Feet and Ankles	90 min
Yoga During Menopause	30 min
Yoga During Menopause	45 min
Yoga During Menopause	60 min
Yoga During Menopause	90 min
Yoga for ADHD	20 min
Yoga for ADHD	60 min
Yoga for ADHD	90 min
Sugar-Free	10 min
Sugar-Free	15 min
Sugar-Free	20 min
Sugar-Free	45 min
Sugar-Free	60 min
Sugar-Free	90 min
Yoga for Golfers	25 min
Yoga for Golfers	45 min
Yoga for Golfers	60 min
Yoga for Golfers	90 min

Chair Pose occurs 152 times in ready-made courses

Theme	Title	Duration	Day
Health	Strengthen Your Immunity 4 w. Day: 1, 2, 3, 4, 6, 27	4 w.	1, 2, 3, 4, 6, 27
Weight loss	Weight Loss 4 w. Day: 4	4 w.	4
Whole body	Front Splits 5 w. Day: 5, 16, 22, 27, 32, 35	5 w.	5, 16, 22, 27, 32, 35
Stress relief	Overcoming Depression 4 w. Day: 1, 3, 7, 8, 9, 10, 13, 14, 15, 16, 17, 19, 21, 22, 25	4 w.	1, 3, 7, 8, 9, 10, 13, 14, 15, 16, 17, 19, 21, 22, 25
Whole body	Healthy Joints 4 w. Day: 23	4 w.	23
Beginners	Yoga for Beginners 3 w. Day: 1, 2, 3, 19, 20	3 w.	1, 2, 3, 19, 20
Whole body	Build Your Balance 4 w. Day: 25	4 w.	25
Back	Regal Posture 4 w. Day: 9, 23, 27, 28	4 w.	9, 23, 27, 28
Weight loss	Toned Abs 4 w. Day: 1, 3, 5, 8, 11, 13, 23, 27	4 w.	1, 3, 5, 8, 11, 13, 23, 27
Whole body	Touch the Floor 4 w. Day: 28	4 w.	28
Beginners	First Steps in Meditation 2 w. Day: 5	2 w.	5
Beginners	Yoga for Beginners 1 w. Day: 1, 2, 5, 6, 7	1 w.	1, 2, 5, 6, 7
Weight loss	Weight Loss 2 w. Day: 1, 2, 8, 10	2 w.	1, 2, 8, 10
Beginners	Yoga for Beginners 2 w. Day: 1, 3, 7, 12, 13, 14	2 w.	1, 3, 7, 12, 13, 14
Weight loss	Weight Loss 1 w. Day: 1, 2, 7	1 w.	1, 2, 7
Weight loss	Weight Loss 3 w. Day: 3, 4, 5, 8, 17	3 w.	3, 4, 5, 8, 17
Confidence	Boost Your Self-Esteem 4 w. Day: 1, 2, 3, 19, 20, 26, 27	4 w.	1, 2, 3, 19, 20, 26, 27
Weight loss	Slim Waist 4 w. Day: 17, 18, 19, 20, 22, 23, 24	4 w.	17, 18, 19, 20, 22, 23, 24
Whole body	Strong Arms 4 w. Day: 7, 11, 20, 21, 26, 28	4 w.	7, 11, 20, 21, 26, 28
Weight loss	Lean Legs 4 w. Day: 8, 15, 17, 23, 28	4 w.	8, 15, 17, 23, 28
Whole body	Firm Glutes 4 w. Day: 1, 5	4 w.	1, 5
Back	Relief from Lower Back Pain 4 w. Day: 22	4 w.	22
Whole body	Strong Arms 2 w. Day: 1, 2, 3, 6, 8, 9, 10, 11	2 w.	1, 2, 3, 6, 8, 9, 10, 11
Stress relief	Overcoming Depression 2 w. Day: 14	2 w.	14
Weight loss	Slim Waist 2 w. Day: 5, 6, 7, 8, 9, 10, 11, 14	2 w.	5, 6, 7, 8, 9, 10, 11, 14
Back	Relief from Lower Back Pain 2 w. Day: 5, 8, 9, 10, 12, 14	2 w.	5, 8, 9, 10, 12, 14
Energy	Energizing Morning 2 w. Day: 1, 2, 5, 6, 13, 14	2 w.	1, 2, 5, 6, 13, 14
Whole body	Front Splits 2 w. Day: 6, 7, 10, 12	2 w.	6, 7, 10, 12
Back	Regal Posture 2 w. Day: 1, 2, 3, 4, 7, 8, 9, 11, 12, 13, 14	2 w.	1, 2, 3, 4, 7, 8, 9, 11, 12, 13, 14
Back	Healthy Back 2 w. Day: 1, 2, 3, 5, 6, 7, 10, 11, 12	2 w.	1, 2, 3, 5, 6, 7, 10, 11, 12
Whole body	Healthy Joints 2 w. Day: 12, 14	2 w.	12, 14
Back	Relief from Lower Back Pain 1 w. Day: 6	1 w.	6
Whole body	Strong Arms 1 w. Day: 2, 3	1 w.	2, 3
Confidence	Boost Your Self-Esteem 1 w. Day: 5, 6, 7	1 w.	5, 6, 7
Energy	Energizing Morning 1 w. Day: 1, 6	1 w.	1, 6
Weight loss	Lean Legs 1 w. Day: 5, 6, 7	1 w.	5, 6, 7
Weight loss	Slim Waist 1 w. Day: 7	1 w.	7
Whole body	Touch the Floor 1 w. Day: 7	1 w.	7
Back	Regal Posture 1 w. Day: 5, 6, 7	1 w.	5, 6, 7
Stress relief	Overcoming Depression 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Stress relief	Stress Relief 1 w. Day: 1, 2, 7	1 w.	1, 2, 7
Back	Healthy Back 1 w. Day: 2, 3, 4, 5, 6, 7	1 w.	2, 3, 4, 5, 6, 7
Health	Strengthen Your Immunity 1 w. Day: 2, 6, 7	1 w.	2, 6, 7
Weight loss	Awaken Your Strength 2 w. Day: 3, 5, 7, 11, 12, 14	2 w.	3, 5, 7, 11, 12, 14
Whole body	Firm Glutes 2 w. Day: 3	2 w.	3
Whole body	Build Your Balance 2 w. Day: 1, 2, 5, 13	2 w.	1, 2, 5, 13
Weight loss	Lean Legs 2 w. Day: 1, 7, 9, 13	2 w.	1, 7, 9, 13
Confidence	Boost Your Self-Esteem 2 w. Day: 5, 6, 7, 10, 13	2 w.	5, 6, 7, 10, 13
Health	Strengthen Your Immunity 2 w. Day: 3, 13	2 w.	3, 13
Health	Strengthen Your Immunity 3 w. Day: 2, 6, 7, 10, 20	3 w.	2, 6, 7, 10, 20
Stress relief	Stress Relief 3 w. Day: 1, 2, 7	3 w.	1, 2, 7
Whole body	Front Splits 3 w. Day: 13, 14, 17, 19	3 w.	13, 14, 17, 19
Stress relief	Overcoming Depression 3 w. Day: 1, 2, 3, 4, 5, 6, 7, 21	3 w.	1, 2, 3, 4, 5, 6, 7, 21
Whole body	Healthy Joints 3 w. Day: 19, 21	3 w.	19, 21
Weight loss	Awaken Your Strength 3 w. Day: 10, 12, 14, 18, 19, 21	3 w.	10, 12, 14, 18, 19, 21
Whole body	Build Your Balance 3 w. Day: 8, 9, 12, 20	3 w.	8, 9, 12, 20
Back	Regal Posture 3 w. Day: 5, 6, 7, 8, 9, 10, 11, 14, 15, 16, 18, 19, 20, 21	3 w.	5, 6, 7, 8, 9, 10, 11, 14, 15, 16, 18, 19, 20, 21
Whole body	Touch the Floor 3 w. Day: 7	3 w.	7
Energy	Energizing Morning 3 w. Day: 1, 6, 8, 9, 12, 13, 20, 21	3 w.	1, 6, 8, 9, 12, 13, 20, 21
Beginners	First Steps in Meditation 3 w. Day: 12	3 w.	12
Weight loss	Slim Waist 3 w. Day: 7, 12, 13, 14, 15, 16, 17, 18, 21	3 w.	7, 12, 13, 14, 15, 16, 17, 18, 21
Whole body	Firm Glutes 3 w. Day: 10	3 w.	10
Weight loss	Lean Legs 3 w. Day: 5, 6, 7, 8, 14, 16, 20	3 w.	5, 6, 7, 8, 14, 16, 20
Confidence	Boost Your Self-Esteem 3 w. Day: 5, 6, 7, 12, 13, 14, 17, 20	3 w.	5, 6, 7, 12, 13, 14, 17, 20
Whole body	Strong Arms 3 w. Day: 2, 3, 8, 9, 10, 13, 15, 16, 17, 18	3 w.	2, 3, 8, 9, 10, 13, 15, 16, 17, 18
Back	Relief from Lower Back Pain 3 w. Day: 6, 12, 15, 16, 17, 19, 21	3 w.	6, 12, 15, 16, 17, 19, 21
Back	Healthy Back 3 w. Day: 2, 3, 4, 5, 6, 7, 8, 9, 10, 12, 13, 15, 17, 18, 19	3 w.	2, 3, 4, 5, 6, 7, 8, 9, 10, 12, 13, 15, 17, 18, 19
Health	Quit Smoking 1 w. Day: 1, 2, 3, 5, 7	1 w.	1, 2, 3, 5, 7
Health	Quit Smoking 2 w. Day: 1, 4, 11, 12, 13, 14	2 w.	1, 4, 11, 12, 13, 14
Health	Quit Smoking 3 w. Day: 1, 11, 13	3 w.	1, 11, 13
Health	Quit Smoking 4 w. Day: 1, 4, 6, 12, 17, 18, 22	4 w.	1, 4, 6, 12, 17, 18, 22
Health	Quit Drinking 1 w. Day: 1, 5, 7	1 w.	1, 5, 7
Health	Quit Drinking 2 w. Day: 3, 4, 5, 6, 9, 11, 12, 14	2 w.	3, 4, 5, 6, 9, 11, 12, 14
Health	Quit Drinking 3 w. Day: 4, 7, 8, 14	3 w.	4, 7, 8, 14
Health	Quit Drinking 4 w. Day: 1, 2, 6, 8, 10, 11, 15, 20, 24	4 w.	1, 2, 6, 8, 10, 11, 15, 20, 24
Whole body	Static Practice 1 w. Day: 5, 7	1 w.	5, 7
Whole body	Static Practice 2 w. Day: 2, 5	2 w.	2, 5
Whole body	Static Practice 3 w. Day: 4, 14, 20	3 w.	4, 14, 20
Whole body	Static Practice 4 w. Day: 16	4 w.	16
Stress relief	Relief from Anxiety 1 w. Day: 1, 2	1 w.	1, 2
Stress relief	Relief from Anxiety 2 w. Day: 1, 3, 5, 12	2 w.	1, 3, 5, 12
Stress relief	Relief from Anxiety 3 w. Day: 4, 6, 12, 14, 19	3 w.	4, 6, 12, 14, 19
Stress relief	Relief from Anxiety 4 w. Day: 1, 4, 6, 8, 15, 20	4 w.	1, 4, 6, 8, 15, 20
Back	Yoga for Scoliosis 2 w. Day: 1, 9	2 w.	1, 9
Men's health	Prolong Sexual Pleasure 12 w. Day: 2, 9, 15, 19, 22, 36, 51, 60, 64, 67, 76, 78, 79, 80	12 w.	2, 9, 15, 19, 22, 36, 51, 60, 64, 67, 76, 78, 79, 80
Whole body	Front Splits 4 w. Day: 2, 10, 19	4 w.	2, 10, 19
Whole body	Middle Splits 4 w. Day: 8	4 w.	8
Whole body	Middle Splits 5 w. Day: 10, 15, 18, 22	5 w.	10, 15, 18, 22
Health	Reduce Puffiness 1 w. Day: 2, 3	1 w.	2, 3
Health	Reduce Puffiness 2 w. Day: 1, 3	2 w.	1, 3
Health	Reduce Puffiness 3 w. Day: 5, 6, 9, 11, 17	3 w.	5, 6, 9, 11, 17
Health	Reduce Puffiness 4 w. Day: 2, 4, 9, 16	4 w.	2, 4, 9, 16
Whole body	Open Your Hips 3 w. Day: 5, 11, 19	3 w.	5, 11, 19
Whole body	Open Your Hips 4 w. Day: 6, 9	4 w.	6, 9
Stress relief	Inner Harmony 1 w. Day: 1, 2, 6	1 w.	1, 2, 6
Stress relief	Inner Harmony 2 w. Day: 1, 2, 12	2 w.	1, 2, 12
Stress relief	Inner Harmony 3 w. Day: 1, 5, 10, 12, 17, 20	3 w.	1, 5, 10, 12, 17, 20
Stress relief	Inner Harmony 4 w. Day: 1, 3, 5, 11, 15, 17, 20, 26	4 w.	1, 3, 5, 11, 15, 17, 20, 26
Health	Healthy Heart 1 w. Day: 2, 3, 5, 7	1 w.	2, 3, 5, 7
Health	Healthy Heart 2 w. Day: 1, 6, 8, 12	2 w.	1, 6, 8, 12
Health	Healthy Heart 3 w. Day: 1, 5, 12	3 w.	1, 5, 12
Health	Healthy Heart 4 w. Day: 5, 8, 11, 16	4 w.	5, 8, 11, 16
Whole body	Advanced Yoga 1 w. Day: 3, 7	1 w.	3, 7
Whole body	Advanced Yoga 2 w. Day: 1, 3	2 w.	1, 3
Whole body	Advanced Yoga 3 w. Day: 3, 6, 10, 15	3 w.	3, 6, 10, 15
Whole body	Advanced Yoga 4 w. Day: 8, 16, 17, 26	4 w.	8, 16, 17, 26
Whole body	Advanced Yoga 5 w. Day: 16, 30	5 w.	16, 30
Women's health	Postpartum Recovery 1 w. Day: 2, 4	1 w.	2, 4
Women's health	Postpartum Recovery 2 w. Day: 2, 9, 12, 14	2 w.	2, 9, 12, 14
Women's health	Postpartum Recovery 3 w. Day: 2, 3, 8, 10, 17, 20	3 w.	2, 3, 8, 10, 17, 20
Women's health	Postpartum Recovery 4 w. Day: 1, 9, 11, 20, 24, 27	4 w.	1, 9, 11, 20, 24, 27
Back	Healthy Neck 1 w. Day: 1, 3, 5, 6	1 w.	1, 3, 5, 6
Back	Healthy Neck 2 w. Day: 2, 3, 6, 9, 13	2 w.	2, 3, 6, 9, 13
Back	Healthy Neck 3 w. Day: 2, 4, 5	3 w.	2, 4, 5
Back	Healthy Neck 4 w. Day: 3, 4, 6, 9, 11, 12, 20, 23, 27	4 w.	3, 4, 6, 9, 11, 12, 20, 23, 27
Health	Headache Relief 1 w. Day: 2	1 w.	2
Health	Headache Relief 2 w. Day: 5, 6, 8, 13, 14	2 w.	5, 6, 8, 13, 14
Health	Headache Relief 3 w. Day: 5, 6, 8, 16, 19	3 w.	5, 6, 8, 16, 19
Health	Headache Relief 4 w. Day: 3, 5, 6, 11, 12, 18, 20, 25, 26, 27	4 w.	3, 5, 6, 11, 12, 18, 20, 25, 26, 27
Weight loss	Lean Body 1 w. Day: 1, 4, 7	1 w.	1, 4, 7
Weight loss	Lean Body 2 w. Day: 3, 7, 8	2 w.	3, 7, 8
Weight loss	Lean Body 3 w. Day: 3, 9, 16, 19	3 w.	3, 9, 16, 19
Weight loss	Lean Body 4 w. Day: 1, 8, 27	4 w.	1, 8, 27
Whole body	Beautiful Bust 1 w. Day: 3, 4	1 w.	3, 4
Whole body	Beautiful Bust 2 w. Day: 2, 6, 12, 14	2 w.	2, 6, 12, 14
Whole body	Beautiful Bust 3 w. Day: 3, 8, 13, 16	3 w.	3, 8, 13, 16
Whole body	Beautiful Bust 4 w. Day: 11, 19, 26	4 w.	11, 19, 26
Health	Healthy Digestion 1 w. Day: 3, 6, 7	1 w.	3, 6, 7
Health	Healthy Digestion 2 w. Day: 10	2 w.	10
Health	Healthy Digestion 3 w. Day: 6, 13, 18	3 w.	6, 13, 18
Health	Healthy Digestion 4 w. Day: 3, 10, 22	4 w.	3, 10, 22
Men's health	Prolong Sexual Pleasure 1 w. Day: 3	1 w.	3
Men's health	Prolong Sexual Pleasure 2 w. Day: 5	2 w.	5
Men's health	Prolong Sexual Pleasure 3 w. Day: 1, 13, 17	3 w.	1, 13, 17
Stress relief	Yoga in the Big City 1 w. Day: 1, 3	1 w.	1, 3
Stress relief	Yoga in the Big City 2 w. Day: 4, 13	2 w.	4, 13
Stress relief	Yoga in the Big City 3 w. Day: 1, 3, 13, 17	3 w.	1, 3, 13, 17
Stress relief	Yoga in the Big City 4 w. Day: 1, 3, 13, 17, 22, 26	4 w.	1, 3, 13, 17, 22, 26
Back	Atlas Stands Tall 1 w. Day: 7	1 w.	7
Back	Atlas Stands Tall 2 w. Day: 7	2 w.	7
Back	Atlas Stands Tall 3 w. Day: 7, 17, 19	3 w.	7, 17, 19
Back	Atlas Stands Tall 4 w. Day: 7, 17, 19, 23, 25, 27	4 w.	7, 17, 19, 23, 25, 27
Stress relief	The Calm Formula 1 w. Day: 2	1 w.	2
Stress relief	The Calm Formula 2 w. Day: 2, 9, 12	2 w.	2, 9, 12
Stress relief	The Calm Formula 3 w. Day: 2, 9, 12, 20	3 w.	2, 9, 12, 20
Stress relief	The Calm Formula 4 w. Day: 2, 9, 12, 20	4 w.	2, 9, 12, 20
Whole body	Flexibility Whisperer 3 w. Day: 21	3 w.	21
Whole body	Flexibility Whisperer 4 w. Day: 21, 22, 27	4 w.	21, 22, 27
Weight loss	Intensive Weight Loss 1 w. Day: 2	1 w.	2
Weight loss	Intensive Weight Loss 2 w. Day: 2, 10, 12	2 w.	2, 10, 12
Weight loss	Intensive Weight Loss 3 w. Day: 2, 10, 12, 17, 21	3 w.	2, 10, 12, 17, 21
Weight loss	Intensive Weight Loss 4 w. Day: 2, 10, 12, 17, 21, 22	4 w.	2, 10, 12, 17, 21, 22

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Chair Pose Utkatasana

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Chair Pose Utkatasana

don't give up!

Favorable effect

Contraindications

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

Where can I meet

Details of the exercise

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Chair Pose: Video & Guide | Unagrande

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