Closed Seated Twist Samvrita matsyendrasana

: 1 min

: 66 score

: 6 kcal

Seated Poses

Static

Favorable effect

Stimulates the functioning of the urinary bladder
Stimulates the functioning of the prostate gland
Improves mobility of the hand joints
Improves spinal mobility
Stimulates blood circulation in the pelvic area
Develops chest cavity
Improves mobility of the leg joints
Stimulates digestion
Stimulates the liver
Promotes weight loss
Relaxes the abdominal muscles

Contraindications

Knee injuries

Spinal injuries

Technique of execution

Bend your right leg and place your foot on the outside of your left knee. Bend your left leg and push your heel into your pelvis. Brace your left hand against your right knee to twist your torso to the right. Rest your right hand on the floor. Turn your head to the right. Extend up through the crown of your head. Relax. Breathe evenly. Then twist your torso back to the center. Straighten your back. Rest your hands by your thighs. Straighten your legs. Repeat on the other side. Bend your left leg and place your foot on the outside of your right knee. Bend your right leg and push your heel into your pelvis. Brace your right hand against your left knee to twist your torso to the left. Rest your left hand on the floor. Turn your head to the left. Extend up through the crown of your head. Relax. Breathe evenly. Then twist your torso back to the center. Straighten your back. Rest your hands by your thighs. Stretch your legs out straight.

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

If you are unable to follow the instructions in the video without strain, try switching to other twisting postures, for example: Standing Side Twist, Standing Chest Twist, Half Lord of the Fishes Pose 1 and Half Lord of the Fishes Pose 2.

Where can I meet

Lesson search

Challenges

Closed Seated Twist occurs 70 times in 70 lessons

Theme	Title	Time
Strength	Power Body 90 min	90 min
Legs	Slender Legs 90 min	90 min
Immunity	Immune Boost 60 min	60 min
Immunity	Immune Boost 90 min	90 min
Pregnancy	Pregnancy Prep 45 min	45 min
Pregnancy	Pregnancy Prep 60 min	60 min
Pregnancy	Pregnancy Prep 90 min	90 min
Menstruation	Female Period 45 min	45 min
Menstruation	Female Period 60 min	60 min
Menstruation	Female Period 90 min	90 min
Relax	Night Yoga 20 min	20 min
Relax	Night Yoga 25 min	25 min
Relax	Night Yoga 30 min	30 min
Relax	Night Yoga 45 min	45 min
Relax	Night Yoga 60 min	60 min
Relax	Night Yoga 90 min	90 min
Flexibility	Flexible Body 45 min	45 min
Flexibility	Flexible Body 60 min	60 min
Flexibility	Flexible Body 90 min	90 min
Digestion	Healthy Digestion 90 min	90 min
Cardio	Cardio 90 min	90 min
Sleep	Healthy Sleep 90 min	90 min
Lungs	Lungs Lymphatic Drainage 90 min	90 min
Relax	Moon Yoga 90 min	90 min
Sex	Male Power 60 min	60 min
Sex	Male Power 90 min	90 min
Traveling	Pre-Flight 60 min	60 min
Traveling	Pre-Flight 90 min	90 min
Blood Pressure	Blood Pressure Depressor 90 min	90 min
Sports	Post-Run 25 min	25 min
Sports	Post-Run 30 min	30 min
Sports	Post-Run 45 min	45 min
Sports	Post-Run 60 min	60 min
Sports	Post-Run 90 min	90 min
Back	Posture Correction 30 min	30 min
Back	Posture Correction 45 min	45 min
Back	Posture Correction 60 min	60 min
Back	Posture Correction 90 min	90 min
Flexibility	Stretching 90 min	90 min
Traveling	Postflight 90 min	90 min
Energy	Tibetan gymnastics 45 min	45 min
Energy	Tibetan gymnastics 60 min	60 min
Energy	Tibetan gymnastics 90 min	90 min
Depression	Release from anxiety 90 min	90 min
Energy	Static Complex 90 min	90 min
Kidneys	Swelling removal 25 min	25 min
Kidneys	Swelling removal 90 min	90 min
Sex	Prolongation of pleasure 90 min	90 min
Joints	Opening of the hip joints 25 min	25 min
Joints	Opening of the hip joints 90 min	90 min
Advanced	Yoga for Advanced 45 min	45 min
Advanced	Yoga for Advanced 60 min	60 min
Advanced	Yoga for Advanced 90 min	90 min
Stress	Inner Harmony 45 min	45 min
Stress	Inner Harmony 60 min	60 min
Stress	Inner Harmony 90 min	90 min
Relax	Yin yoga 15 min	15 min
Joints	Healthy Knees 45 min	45 min
Joints	Healthy Knees 90 min	90 min
Joints	Graceful Wrists and Hands 90 min	90 min
Sports	Yoga for Cyclists 90 min	90 min
Sports	Yoga for Football Players 25 min	25 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
Joints	Yoga for Feet and Ankles 30 min	30 min
Joints	Yoga for Feet and Ankles 45 min	45 min
Joints	Yoga for Feet and Ankles 65 min	65 min
Joints	Yoga for Feet and Ankles 90 min	90 min

Closed Seated Twist occurs 91 time in 91 challenge

Theme	Title	Duration	Day
Immunity	Boost Your Immune in 28 Days 4 w. Day: 19	4 w.	19
Flexibility	Flexible Body in 28 Days 4 w. Day: 9, 10, 23, 28	4 w.	9, 10, 23, 28
Weight Loss	Weight Loss in 28 Days 4 w. Day: 4	4 w.	4
Back	Healthy Spine in 28 Days 4 w. Day: 11, 16, 17, 21, 22, 23, 28	4 w.	11, 16, 17, 21, 22, 23, 28
Stress	Anti-Stress in 28 Days 4 w. Day: 7, 25, 27, 28	4 w.	7, 25, 27, 28
Split	Front split in 35 Days 5 w. Day: 3, 11, 16, 17, 22, 23, 29, 31, 32, 33, 34, 35	5 w.	3, 11, 16, 17, 22, 23, 29, 31, 32, 33, 34, 35
Depression	Overcoming Depression in 28 Days 4 w. Day: 4, 22, 23, 25, 27	4 w.	4, 22, 23, 25, 27
Joints	Healthy Joints in 28 Days 4 w. Day: 16, 26, 28	4 w.	16, 26, 28
Energy	Energy Wake Up in 28 Days 4 w. Day: 25	4 w.	25
Flexibility	Yoga Start in 21 Days 3 w. Day: 21	3 w.	21
Sleep	Healthy Sleep in 28 Days 4 w. Day: 5, 8, 11, 16, 17, 22, 23, 26, 28	4 w.	5, 8, 11, 16, 17, 22, 23, 26, 28
Back	Royal Posture in 28 Days 4 w. Day: 28	4 w.	28
Flexibility	Bend Over and Reach the Floor in 28 Days 4 w. Day: 27, 28	4 w.	27, 28
Self-Esteem	Self-Esteem Boost in 28 Days 4 w. Day: 16, 17, 27	4 w.	16, 17, 27
Waist	Slim Waist in 28 Days 4 w. Day: 17	4 w.	17
Legs	Slender Legs in 28 Days 4 w. Day: 11	4 w.	11
Glutes	Tight Butt Challenge in 28 Days 4 w. Day: 22, 23	4 w.	22, 23
Relax	Relaxation in 28 Days 4 w. Day: 10, 15, 17, 22, 28	4 w.	10, 15, 17, 22, 28
Depression	Overcoming Depression in 14 Days 2 w. Day: 10, 12	2 w.	10, 12
Sleep	Healthy Sleep in 14 Days 2 w. Day: 5, 8, 9, 11, 12, 14	2 w.	5, 8, 9, 11, 12, 14
Abs	6-Pack in 14 Days 2 w. Day: 12, 13	2 w.	12, 13
Stress	Anti-Stress in 14 Days 2 w. Day: 3, 5, 8	2 w.	3, 5, 8
Split	Side split in 14 Days 2 w. Day: 10	2 w.	10
Split	Front split in 14 Days 2 w. Day: 2, 3, 4, 5, 7, 10, 11, 12	2 w.	2, 3, 4, 5, 7, 10, 11, 12
Joints	Healthy Joints in 14 Days 2 w. Day: 9	2 w.	9
Flexibility	Flexible Body in 14 Days 2 w. Day: 8, 9, 10, 14	2 w.	8, 9, 10, 14
Sleep	Healthy Sleep in 7 Days 1 w. Day: 3, 4	1 w.	3, 4
Abs	6-Pack in 7 Days 1 w. Day: 6	1 w.	6
Depression	Overcoming Depression in 7 Days 1 w. Day: 7	1 w.	7
Glutes	Tight Butt Challenge in 14 days 2 w. Day: 3, 4	2 w.	3, 4
Flexibility	Bend Over and Reach the Floor in 14 Days 2 w. Day: 5, 7, 8, 9, 11, 12, 14	2 w.	5, 7, 8, 9, 11, 12, 14
Legs	Slender Legs in 14 Days 2 w. Day: 11	2 w.	11
Relax	Relaxation in 14 Days 2 w. Day: 3, 4, 7, 14	2 w.	3, 4, 7, 14
Immunity	Boost Your Immune in 14 Days 2 w. Day: 3, 4	2 w.	3, 4
Immunity	Boost Your Immune in 21 Days 3 w. Day: 10, 11	3 w.	10, 11
Flexibility	Flexible Body in 21 Days 3 w. Day: 15, 16, 17, 21	3 w.	15, 16, 17, 21
Stress	Anti-Stress in 21 Days 3 w. Day: 10, 12, 15	3 w.	10, 12, 15
Split	Front split in 21 Days 3 w. Day: 9, 10, 11, 12, 14, 17, 18, 19	3 w.	9, 10, 11, 12, 14, 17, 18, 19
Depression	Overcoming Depression in 21 Days 3 w. Day: 7, 17, 19	3 w.	7, 17, 19
Joints	Healthy Joints in 21 Days 3 w. Day: 16	3 w.	16
Sleep	Healthy Sleep in 21 Days 3 w. Day: 3, 4, 12, 15, 16, 18, 19, 21	3 w.	3, 4, 12, 15, 16, 18, 19, 21
Abs	6-Pack in 21 Days 3 w. Day: 6, 19, 20	3 w.	6, 19, 20
Flexibility	Bend Over and Reach the Floor in 21 Days 3 w. Day: 12, 14, 15, 16, 19, 21	3 w.	12, 14, 15, 16, 19, 21
Glutes	Tight Butt in 21 Days 3 w. Day: 10, 11	3 w.	10, 11
Legs	Slender Legs in 21 Days 3 w. Day: 18	3 w.	18
Relax	Relaxation in 21 Days 3 w. Day: 10, 11, 14, 21	3 w.	10, 11, 14, 21
Split	Side split in 21 Days 3 w. Day: 17	3 w.	17
Habits	Stop Drinking in 21 Days 3 w. Day: 15, 18	3 w.	15, 18
Habits	Stop Drinking in 28 Days 4 w. Day: 5, 17, 27	4 w.	5, 17, 27
Energy	Static complex in 7 days 1 w. Day: 4	1 w.	4
Energy	Static complex in 14 days 2 w. Day: 11	2 w.	11
Energy	Static complex in 21 days 3 w. Day: 8, 9, 13, 15	3 w.	8, 9, 13, 15
Energy	Static complex in 28 days 4 w. Day: 8, 12, 17, 24, 27	4 w.	8, 12, 17, 24, 27
Stress	Release from anxiety in 7 days 1 w. Day: 5	1 w.	5
Stress	Release from anxiety in 21 days 3 w. Day: 1, 8	3 w.	1, 8
Stress	Release from anxiety in 28 days 4 w. Day: 9, 20	4 w.	9, 20
Back	Yoga for Scoliosis in 28 Days 4 w. Day: 12	4 w.	12
Sex	The prolongation of sexual pleasure for 3 months 12 w. Day: 19, 38, 48, 52, 60, 66, 75, 82, 83	12 w.	19, 38, 48, 52, 60, 66, 75, 82, 83
Split	Front split in 28 Days 4 w. Day: 9, 11, 19, 23	4 w.	9, 11, 19, 23
Split	Side split in 35 days 5 w. Day: 33	5 w.	33
Weight Loss	Edema Reduction in 21 Days 3 w. Day: 17	3 w.	17
Weight Loss	Edema Reduction in 28 Days 4 w. Day: 16, 22, 24	4 w.	16, 22, 24
Joints	Hip Opening in 7 Days 1 w. Day: 3	1 w.	3
Joints	Hip Opening in 21 Days 3 w. Day: 15	3 w.	15
Joints	Hip Opening in 28 Days 4 w. Day: 5	4 w.	5
Harmony	Inner Harmony in 14 Days 2 w. Day: 1, 5, 6, 11	2 w.	1, 5, 6, 11
Harmony	Inner Harmony in 21 Days 3 w. Day: 7, 11, 19	3 w.	7, 11, 19
Harmony	Inner Harmony in 28 Days 4 w. Day: 1, 6, 16, 23	4 w.	1, 6, 16, 23
Advanced	Yoga for Advanced in 7 days 1 w. Day: 1, 2	1 w.	1, 2
Advanced	Yoga for Advanced in 14 days 2 w. Day: 1, 5, 10	2 w.	1, 5, 10
Advanced	Yoga for Advanced in 21 days 3 w. Day: 17	3 w.	17
Advanced	Yoga for Advanced in 28 days 4 w. Day: 8, 13, 15, 16	4 w.	8, 13, 15, 16
Advanced	Yoga for Advanced in 35 days 5 w. Day: 17, 18, 23, 24, 31, 33	5 w.	17, 18, 23, 24, 31, 33
After Pregnancy	Recovery After Childbirth in 7 Days 1 w. Day: 3	1 w.	3
After Pregnancy	Recovery After Childbirth in 14 Days 2 w. Day: 4	2 w.	4
After Pregnancy	Recovery After Childbirth in 21 Days 3 w. Day: 1, 5	3 w.	1, 5
After Pregnancy	Recovery After Childbirth in 28 Days 4 w. Day: 3, 20, 24, 27	4 w.	3, 20, 24, 27
Neck	Healthy Neck in 7 Days 1 w. Day: 5	1 w.	5
Head	Relief from headache in 21 days 3 w. Day: 10, 16	3 w.	10, 16
Head	Relief from headache in 28 days 4 w. Day: 3	4 w.	3
Weight Loss	Slim Body in 7 Days 1 w. Day: 4	1 w.	4
Weight Loss	Slim Body in 14 Days 2 w. Day: 5	2 w.	5
Weight Loss	Slim Body in 21 Days 3 w. Day: 5	3 w.	5
Weight Loss	Slim Body in 28 Days 4 w. Day: 12, 23	4 w.	12, 23
Breasts	Beautiful Chest in 28 Days 4 w. Day: 13	4 w.	13
Digestion	Healthy Digestion in 7 Days 1 w. Day: 4, 7	1 w.	4, 7
Digestion	Healthy Digestion in 14 Days 2 w. Day: 2, 5, 6, 10, 14	2 w.	2, 5, 6, 10, 14
Digestion	Healthy Digestion in 21 Days 3 w. Day: 4, 5, 6, 7, 8, 10, 18, 21	3 w.	4, 5, 6, 7, 8, 10, 18, 21
Digestion	Healthy Digestion in 28 Days 4 w. Day: 2, 4, 6, 16, 25	4 w.	2, 4, 6, 16, 25
Sex	The prolongation of sexual pleasure for 21 days 3 w. Day: 16	3 w.	16
Sex	The prolongation of sexual pleasure for 28 days 4 w. Day: 10, 17, 19, 24, 26	4 w.	10, 17, 19, 24, 26

Details of the exercise

Where can I meet

Lesson search

Challenges

Closed Seated Twist occurs 70 times in 70 lessons

Theme	Title	Time
Strength	Power Body 90 min	90 min
Legs	Slender Legs 90 min	90 min
Immunity	Immune Boost 60 min	60 min
Immunity	Immune Boost 90 min	90 min
Pregnancy	Pregnancy Prep 45 min	45 min
Pregnancy	Pregnancy Prep 60 min	60 min
Pregnancy	Pregnancy Prep 90 min	90 min
Menstruation	Female Period 45 min	45 min
Menstruation	Female Period 60 min	60 min
Menstruation	Female Period 90 min	90 min
Relax	Night Yoga 20 min	20 min
Relax	Night Yoga 25 min	25 min
Relax	Night Yoga 30 min	30 min
Relax	Night Yoga 45 min	45 min
Relax	Night Yoga 60 min	60 min
Relax	Night Yoga 90 min	90 min
Flexibility	Flexible Body 45 min	45 min
Flexibility	Flexible Body 60 min	60 min
Flexibility	Flexible Body 90 min	90 min
Digestion	Healthy Digestion 90 min	90 min
Cardio	Cardio 90 min	90 min
Sleep	Healthy Sleep 90 min	90 min
Lungs	Lungs Lymphatic Drainage 90 min	90 min
Relax	Moon Yoga 90 min	90 min
Sex	Male Power 60 min	60 min
Sex	Male Power 90 min	90 min
Traveling	Pre-Flight 60 min	60 min
Traveling	Pre-Flight 90 min	90 min
Blood Pressure	Blood Pressure Depressor 90 min	90 min
Sports	Post-Run 25 min	25 min
Sports	Post-Run 30 min	30 min
Sports	Post-Run 45 min	45 min
Sports	Post-Run 60 min	60 min
Sports	Post-Run 90 min	90 min
Back	Posture Correction 30 min	30 min
Back	Posture Correction 45 min	45 min
Back	Posture Correction 60 min	60 min
Back	Posture Correction 90 min	90 min
Flexibility	Stretching 90 min	90 min
Traveling	Postflight 90 min	90 min
Energy	Tibetan gymnastics 45 min	45 min
Energy	Tibetan gymnastics 60 min	60 min
Energy	Tibetan gymnastics 90 min	90 min
Depression	Release from anxiety 90 min	90 min
Energy	Static Complex 90 min	90 min
Kidneys	Swelling removal 25 min	25 min
Kidneys	Swelling removal 90 min	90 min
Sex	Prolongation of pleasure 90 min	90 min
Joints	Opening of the hip joints 25 min	25 min
Joints	Opening of the hip joints 90 min	90 min
Advanced	Yoga for Advanced 45 min	45 min
Advanced	Yoga for Advanced 60 min	60 min
Advanced	Yoga for Advanced 90 min	90 min
Stress	Inner Harmony 45 min	45 min
Stress	Inner Harmony 60 min	60 min
Stress	Inner Harmony 90 min	90 min
Relax	Yin yoga 15 min	15 min
Joints	Healthy Knees 45 min	45 min
Joints	Healthy Knees 90 min	90 min
Joints	Graceful Wrists and Hands 90 min	90 min
Sports	Yoga for Cyclists 90 min	90 min
Sports	Yoga for Football Players 25 min	25 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
Joints	Yoga for Feet and Ankles 30 min	30 min
Joints	Yoga for Feet and Ankles 45 min	45 min
Joints	Yoga for Feet and Ankles 65 min	65 min
Joints	Yoga for Feet and Ankles 90 min	90 min

Closed Seated Twist occurs 91 time in 91 challenge

Theme	Title	Duration	Day
Immunity	Boost Your Immune in 28 Days 4 w. Day: 19	4 w.	19
Flexibility	Flexible Body in 28 Days 4 w. Day: 9, 10, 23, 28	4 w.	9, 10, 23, 28
Weight Loss	Weight Loss in 28 Days 4 w. Day: 4	4 w.	4
Back	Healthy Spine in 28 Days 4 w. Day: 11, 16, 17, 21, 22, 23, 28	4 w.	11, 16, 17, 21, 22, 23, 28
Stress	Anti-Stress in 28 Days 4 w. Day: 7, 25, 27, 28	4 w.	7, 25, 27, 28
Split	Front split in 35 Days 5 w. Day: 3, 11, 16, 17, 22, 23, 29, 31, 32, 33, 34, 35	5 w.	3, 11, 16, 17, 22, 23, 29, 31, 32, 33, 34, 35
Depression	Overcoming Depression in 28 Days 4 w. Day: 4, 22, 23, 25, 27	4 w.	4, 22, 23, 25, 27
Joints	Healthy Joints in 28 Days 4 w. Day: 16, 26, 28	4 w.	16, 26, 28
Energy	Energy Wake Up in 28 Days 4 w. Day: 25	4 w.	25
Flexibility	Yoga Start in 21 Days 3 w. Day: 21	3 w.	21
Sleep	Healthy Sleep in 28 Days 4 w. Day: 5, 8, 11, 16, 17, 22, 23, 26, 28	4 w.	5, 8, 11, 16, 17, 22, 23, 26, 28
Back	Royal Posture in 28 Days 4 w. Day: 28	4 w.	28
Flexibility	Bend Over and Reach the Floor in 28 Days 4 w. Day: 27, 28	4 w.	27, 28
Self-Esteem	Self-Esteem Boost in 28 Days 4 w. Day: 16, 17, 27	4 w.	16, 17, 27
Waist	Slim Waist in 28 Days 4 w. Day: 17	4 w.	17
Legs	Slender Legs in 28 Days 4 w. Day: 11	4 w.	11
Glutes	Tight Butt Challenge in 28 Days 4 w. Day: 22, 23	4 w.	22, 23
Relax	Relaxation in 28 Days 4 w. Day: 10, 15, 17, 22, 28	4 w.	10, 15, 17, 22, 28
Depression	Overcoming Depression in 14 Days 2 w. Day: 10, 12	2 w.	10, 12
Sleep	Healthy Sleep in 14 Days 2 w. Day: 5, 8, 9, 11, 12, 14	2 w.	5, 8, 9, 11, 12, 14
Abs	6-Pack in 14 Days 2 w. Day: 12, 13	2 w.	12, 13
Stress	Anti-Stress in 14 Days 2 w. Day: 3, 5, 8	2 w.	3, 5, 8
Split	Side split in 14 Days 2 w. Day: 10	2 w.	10
Split	Front split in 14 Days 2 w. Day: 2, 3, 4, 5, 7, 10, 11, 12	2 w.	2, 3, 4, 5, 7, 10, 11, 12
Joints	Healthy Joints in 14 Days 2 w. Day: 9	2 w.	9
Flexibility	Flexible Body in 14 Days 2 w. Day: 8, 9, 10, 14	2 w.	8, 9, 10, 14
Sleep	Healthy Sleep in 7 Days 1 w. Day: 3, 4	1 w.	3, 4
Abs	6-Pack in 7 Days 1 w. Day: 6	1 w.	6
Depression	Overcoming Depression in 7 Days 1 w. Day: 7	1 w.	7
Glutes	Tight Butt Challenge in 14 days 2 w. Day: 3, 4	2 w.	3, 4
Flexibility	Bend Over and Reach the Floor in 14 Days 2 w. Day: 5, 7, 8, 9, 11, 12, 14	2 w.	5, 7, 8, 9, 11, 12, 14
Legs	Slender Legs in 14 Days 2 w. Day: 11	2 w.	11
Relax	Relaxation in 14 Days 2 w. Day: 3, 4, 7, 14	2 w.	3, 4, 7, 14
Immunity	Boost Your Immune in 14 Days 2 w. Day: 3, 4	2 w.	3, 4
Immunity	Boost Your Immune in 21 Days 3 w. Day: 10, 11	3 w.	10, 11
Flexibility	Flexible Body in 21 Days 3 w. Day: 15, 16, 17, 21	3 w.	15, 16, 17, 21
Stress	Anti-Stress in 21 Days 3 w. Day: 10, 12, 15	3 w.	10, 12, 15
Split	Front split in 21 Days 3 w. Day: 9, 10, 11, 12, 14, 17, 18, 19	3 w.	9, 10, 11, 12, 14, 17, 18, 19
Depression	Overcoming Depression in 21 Days 3 w. Day: 7, 17, 19	3 w.	7, 17, 19
Joints	Healthy Joints in 21 Days 3 w. Day: 16	3 w.	16
Sleep	Healthy Sleep in 21 Days 3 w. Day: 3, 4, 12, 15, 16, 18, 19, 21	3 w.	3, 4, 12, 15, 16, 18, 19, 21
Abs	6-Pack in 21 Days 3 w. Day: 6, 19, 20	3 w.	6, 19, 20
Flexibility	Bend Over and Reach the Floor in 21 Days 3 w. Day: 12, 14, 15, 16, 19, 21	3 w.	12, 14, 15, 16, 19, 21
Glutes	Tight Butt in 21 Days 3 w. Day: 10, 11	3 w.	10, 11
Legs	Slender Legs in 21 Days 3 w. Day: 18	3 w.	18
Relax	Relaxation in 21 Days 3 w. Day: 10, 11, 14, 21	3 w.	10, 11, 14, 21
Split	Side split in 21 Days 3 w. Day: 17	3 w.	17
Habits	Stop Drinking in 21 Days 3 w. Day: 15, 18	3 w.	15, 18
Habits	Stop Drinking in 28 Days 4 w. Day: 5, 17, 27	4 w.	5, 17, 27
Energy	Static complex in 7 days 1 w. Day: 4	1 w.	4
Energy	Static complex in 14 days 2 w. Day: 11	2 w.	11
Energy	Static complex in 21 days 3 w. Day: 8, 9, 13, 15	3 w.	8, 9, 13, 15
Energy	Static complex in 28 days 4 w. Day: 8, 12, 17, 24, 27	4 w.	8, 12, 17, 24, 27
Stress	Release from anxiety in 7 days 1 w. Day: 5	1 w.	5
Stress	Release from anxiety in 21 days 3 w. Day: 1, 8	3 w.	1, 8
Stress	Release from anxiety in 28 days 4 w. Day: 9, 20	4 w.	9, 20
Back	Yoga for Scoliosis in 28 Days 4 w. Day: 12	4 w.	12
Sex	The prolongation of sexual pleasure for 3 months 12 w. Day: 19, 38, 48, 52, 60, 66, 75, 82, 83	12 w.	19, 38, 48, 52, 60, 66, 75, 82, 83
Split	Front split in 28 Days 4 w. Day: 9, 11, 19, 23	4 w.	9, 11, 19, 23
Split	Side split in 35 days 5 w. Day: 33	5 w.	33
Weight Loss	Edema Reduction in 21 Days 3 w. Day: 17	3 w.	17
Weight Loss	Edema Reduction in 28 Days 4 w. Day: 16, 22, 24	4 w.	16, 22, 24
Joints	Hip Opening in 7 Days 1 w. Day: 3	1 w.	3
Joints	Hip Opening in 21 Days 3 w. Day: 15	3 w.	15
Joints	Hip Opening in 28 Days 4 w. Day: 5	4 w.	5
Harmony	Inner Harmony in 14 Days 2 w. Day: 1, 5, 6, 11	2 w.	1, 5, 6, 11
Harmony	Inner Harmony in 21 Days 3 w. Day: 7, 11, 19	3 w.	7, 11, 19
Harmony	Inner Harmony in 28 Days 4 w. Day: 1, 6, 16, 23	4 w.	1, 6, 16, 23
Advanced	Yoga for Advanced in 7 days 1 w. Day: 1, 2	1 w.	1, 2
Advanced	Yoga for Advanced in 14 days 2 w. Day: 1, 5, 10	2 w.	1, 5, 10
Advanced	Yoga for Advanced in 21 days 3 w. Day: 17	3 w.	17
Advanced	Yoga for Advanced in 28 days 4 w. Day: 8, 13, 15, 16	4 w.	8, 13, 15, 16
Advanced	Yoga for Advanced in 35 days 5 w. Day: 17, 18, 23, 24, 31, 33	5 w.	17, 18, 23, 24, 31, 33
After Pregnancy	Recovery After Childbirth in 7 Days 1 w. Day: 3	1 w.	3
After Pregnancy	Recovery After Childbirth in 14 Days 2 w. Day: 4	2 w.	4
After Pregnancy	Recovery After Childbirth in 21 Days 3 w. Day: 1, 5	3 w.	1, 5
After Pregnancy	Recovery After Childbirth in 28 Days 4 w. Day: 3, 20, 24, 27	4 w.	3, 20, 24, 27
Neck	Healthy Neck in 7 Days 1 w. Day: 5	1 w.	5
Head	Relief from headache in 21 days 3 w. Day: 10, 16	3 w.	10, 16
Head	Relief from headache in 28 days 4 w. Day: 3	4 w.	3
Weight Loss	Slim Body in 7 Days 1 w. Day: 4	1 w.	4
Weight Loss	Slim Body in 14 Days 2 w. Day: 5	2 w.	5
Weight Loss	Slim Body in 21 Days 3 w. Day: 5	3 w.	5
Weight Loss	Slim Body in 28 Days 4 w. Day: 12, 23	4 w.	12, 23
Breasts	Beautiful Chest in 28 Days 4 w. Day: 13	4 w.	13
Digestion	Healthy Digestion in 7 Days 1 w. Day: 4, 7	1 w.	4, 7
Digestion	Healthy Digestion in 14 Days 2 w. Day: 2, 5, 6, 10, 14	2 w.	2, 5, 6, 10, 14
Digestion	Healthy Digestion in 21 Days 3 w. Day: 4, 5, 6, 7, 8, 10, 18, 21	3 w.	4, 5, 6, 7, 8, 10, 18, 21
Digestion	Healthy Digestion in 28 Days 4 w. Day: 2, 4, 6, 16, 25	4 w.	2, 4, 6, 16, 25
Sex	The prolongation of sexual pleasure for 21 days 3 w. Day: 16	3 w.	16
Sex	The prolongation of sexual pleasure for 28 days 4 w. Day: 10, 17, 19, 24, 26	4 w.	10, 17, 19, 24, 26

Reward

Flexibility

Stamina

Focus

Strength

Mobility

Balance

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Closed Seated Twist Samvrita matsyendrasana

Favorable effect

Contraindications

Technique of execution

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

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Details of the exercise

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Closed Seated Twist Samvrita matsyendrasana

don't give up!

Favorable effect

Contraindications

Technique of execution

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

Where can I meet

Details of the exercise

Where can I meet

Reward

Try the Mobile App of the Yoga Club

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Closed Seated Twist: video with the correct technique of performing the asana

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