Downward-Facing Dog Adho mukha shvanasana

: 1 min

: 34 points

: 3 kcal

Standing Poses

Static

Benefits

Gently stretches the back muscles
Improves shoulder joint mobility
Stretches the calf muscles
Warms up the leg muscles
Improves chest mobility

Contraindications

Low blood pressure

Technique

Place your feet shoulder-width apart and parallel. Bend your knees, set your palms on the floor in front of your feet and step back. Let your head hang freely and lift your tailbone to lengthen your back without sinking into the lower back. Turn your heels slightly outward and your toes inward. Take 5–7 breaths. Straighten your legs only as far as comfortable; do not push through pain. Press your palms into the floor and gently draw your chest toward your thighs. Bend your knees, step toward your hands and return to Mountain Pose.

If It’s Difficult

Your heels can stay off the floor. Do not force them down.

Bend your knees slightly if your back rounds or the backs of your legs feel too tight. Relax your neck and shoulders, draw your shoulder blades toward your pelvis and breathe freely. Stay at a comfortable depth.

Where It Appears

Yoga

Challenges

Downward-Facing Dog appears 170 time in yoga classes

Topic	Title	Time
Pregnancy	Prenatal Yoga 10 min	10 min
Pregnancy	Prenatal Yoga 25 min	25 min
Pregnancy	Prenatal Yoga 15 min	15 min
Pregnancy	Prenatal Yoga 20 min	20 min
Pregnancy	Prenatal Yoga 30 min	30 min
Pregnancy	Prenatal Yoga 60 min	60 min
Pregnancy	Prenatal Yoga 45 min	45 min
Strength	Strength Routine 60 min	60 min
Strength	Strong Arms 10 min	10 min
Joints	Joint Mobility 10 min	10 min
Joints	Joint Mobility 15 min	15 min
Joints	Joint Mobility 20 min	20 min
Joints	Joint Mobility 25 min	25 min
Joints	Joint Mobility 30 min	30 min
Joints	Joint Mobility 45 min	45 min
Joints	Joint Mobility 60 min	60 min
Joints	Joint Mobility 90 min	90 min
Pregnancy	Postnatal Recovery 25 min	25 min
Pregnancy	Postnatal Recovery 30 min	30 min
Pregnancy	Postnatal Recovery 45 min	45 min
Pregnancy	Postnatal Recovery 60 min	60 min
Energy	Energizing Morning 10 min	10 min
Energy	Energizing Morning 15 min	15 min
Energy	Energizing Morning 20 min	20 min
Energy	Energizing Morning 25 min	25 min
Energy	Energizing Morning 30 min	30 min
Energy	Energizing Morning 45 min	45 min
Energy	Energizing Morning 60 min	60 min
Energy	Energizing Morning 90 min	90 min
Depression	Yoga for Depression 20 min	20 min
Depression	Yoga for Depression 25 min	25 min
Depression	Yoga for Depression 30 min	30 min
Depression	Yoga for Depression 45 min	45 min
Depression	Yoga for Depression 60 min	60 min
Depression	Yoga for Depression 90 min	90 min
Sleep	Sound Sleep 10 min	10 min
Sleep	Sound Sleep 15 min	15 min
Running	After Your Run 20 min	20 min
Running	After Your Run 25 min	25 min
Running	After Your Run 30 min	30 min
Weight loss	Yoga for Weight Loss 30 min	30 min
Travel	After a Long Journey 15 min	15 min
Travel	After a Long Journey 20 min	20 min
Travel	After a Long Journey 25 min	25 min
Travel	After a Long Journey 30 min	30 min
Travel	After a Long Journey 45 min	45 min
Travel	After a Long Journey 60 min	60 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
Varicose veins	Varicose Vein Prevention 15 min	15 min
Varicose veins	Varicose Vein Prevention 20 min	20 min
Varicose veins	Varicose Vein Prevention 25 min	25 min
Varicose veins	Varicose Vein Prevention 30 min	30 min
Varicose veins	Varicose Vein Prevention 45 min	45 min
Varicose veins	Varicose Vein Prevention 60 min	60 min
Varicose veins	Varicose Vein Prevention 90 min	90 min
Travel	After Your Flight 30 min	30 min
Travel	After Your Flight 45 min	45 min
Travel	After Your Flight 60 min	60 min
Diabetes	Yoga for Diabetes 10 min	10 min
Diabetes	Yoga for Diabetes 15 min	15 min
Diabetes	Yoga for Diabetes 20 min	20 min
Diabetes	Yoga for Diabetes 25 min	25 min
Liver	I Can Go Without Alcohol 15 min	15 min
Liver	I Can Go Without Alcohol 20 min	20 min
Liver	I Can Go Without Alcohol 30 min	30 min
Liver	I Can Go Without Alcohol 90 min	90 min
Energy	Tibetan Exercises 90 min	90 min
Depression	Anxiety Relief 15 min	15 min
Depression	Anxiety Relief 25 min	25 min
Depression	Anxiety Relief 30 min	30 min
Energy	Static Routine 25 min	25 min
Energy	Static Routine 45 min	45 min
Flexibility	Swelling Relief 30 min	30 min
Flexibility	Advanced Yoga 15 min	15 min
Flexibility	Advanced Yoga 45 min	45 min
Flexibility	Advanced Yoga 90 min	90 min
Weight loss	Slim Body 15 min	15 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
Stress relief	Inner Harmony 25 min	25 min
Stress relief	Inner Harmony 45 min	45 min
Energy	Hormonal Yoga 15 min	15 min
Energy	Hormonal Yoga 60 min	60 min
Energy	Hormonal Yoga 90 min	90 min
Beginners	Yoga for Beginners 25 min	25 min
Beginners	Yoga for Beginners 30 min	30 min
Beginners	Yoga for Beginners 45 min	45 min
Beginners	Yoga for Beginners 60 min	60 min
Beginners	Yoga for Beginners 90 min	90 min
Balance	Better Balance 25 min	25 min
Balance	Better Balance 60 min	60 min
Relaxation	Yin Yoga 15 min	15 min
Relaxation	Yin Yoga 25 min	25 min
Relaxation	Yin Yoga 30 min	30 min
Relaxation	Yin Yoga 45 min	45 min
Relaxation	Yin Yoga 90 min	90 min
Stress relief	After Work 30 min	30 min
Stress relief	After Work 45 min	45 min
Stress relief	After Work 60 min	60 min
Stress relief	After Work 90 min	90 min
Weight loss	Yoga for Weight Loss 45 min	45 min
Arms	Hands and Wrists 60 min	60 min
Arms	Hands and Wrists 90 min	90 min
Sports	Yoga for Cyclists 10 min	10 min
Sports	Yoga for Cyclists 15 min	15 min
Sports	Yoga for Cyclists 20 min	20 min
Sports	Yoga for Cyclists 25 min	25 min
Sports	Yoga for Cyclists 30 min	30 min
Sports	Yoga for Cyclists 45 min	45 min
Sports	Yoga for Cyclists 60 min	60 min
Sports	Yoga for Cyclists 90 min	90 min
Sports	Yoga for Football Players 15 min	15 min
Sports	Yoga for Football Players 20 min	20 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
Legs	Feet and Ankles 10 min	10 min
Legs	Feet and Ankles 15 min	15 min
Legs	Feet and Ankles 20 min	20 min
Legs	Feet and Ankles 25 min	25 min
Legs	Feet and Ankles 30 min	30 min
Legs	Feet and Ankles 45 min	45 min
Legs	Feet and Ankles 60 min	60 min
Legs	Feet and Ankles 90 min	90 min
Active ageing	Yoga for Menopause 10 min	10 min
Active ageing	Yoga for Menopause 15 min	15 min
Active ageing	Yoga for Menopause 20 min	20 min
Active ageing	Yoga for Menopause 25 min	25 min
Active ageing	Yoga for Menopause 30 min	30 min
Active ageing	Yoga for Menopause 45 min	45 min
Active ageing	Yoga for Menopause 60 min	60 min
Active ageing	Yoga for Menopause 90 min	90 min
Cardio	Calm and Vitality 10 min	10 min
Cardio	Calm and Vitality 15 min	15 min
Cardio	Calm and Vitality 20 min	20 min
Cardio	Calm and Vitality 25 min	25 min
Cardio	Calm and Vitality 30 min	30 min
Cardio	Calm and Vitality 45 min	45 min
Cardio	Calm and Vitality 60 min	60 min
Cardio	Calm and Vitality 90 min	90 min
Relaxation	Office Yoga 60 min	60 min
Stress relief	Yoga for ADHD 15 min	15 min
Stress relief	Yoga for ADHD 20 min	20 min
Stress relief	Yoga for ADHD 25 min	25 min
Stress relief	Yoga for ADHD 60 min	60 min
Stress relief	Yoga for ADHD 90 min	90 min
Back	Shoulders and Shoulder Blades 90 min	90 min
Habits	I Can Go Without Sugar 15 min	15 min
Habits	I Can Go Without Sugar 20 min	20 min
Habits	I Can Go Without Sugar 30 min	30 min
Habits	I Can Go Without Sugar 45 min	45 min
Habits	I Can Go Without Sugar 60 min	60 min
Habits	I Can Go Without Sugar 90 min	90 min
Sports	Yoga for Golfers 10 min	10 min
Sports	Yoga for Golfers 15 min	15 min
Sports	Yoga for Golfers 25 min	25 min
Sports	Yoga for Golfers 30 min	30 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

Downward-Facing Dog appears 153 times in challenges

Topic	Title	Duration	Day
Health	Strengthen Your Immunity 4 wk Day: 12, 13, 14, 18, 19	4 wk	12, 13, 14, 18, 19
Whole body	Flexible Body 4 wk Day: 13	4 wk	13
Weight loss	Weight Loss 4 wk Day: 1	4 wk	1
Back	Healthy Back 4 wk Day: 1, 7, 8, 11, 16	4 wk	1, 7, 8, 11, 16
Stress relief	Stress Relief 4 wk Day: 2	4 wk	2
Whole body	Healthy Joints 4 wk Day: 7	4 wk	7
Weight loss	Awaken Your Strength 4 wk Day: 1	4 wk	1
Beginners	Yoga for Beginners 3 wk Day: 1, 2	3 wk	1, 2
Sleep	Healthy Sleep 4 wk Day: 2, 19	4 wk	2, 19
Whole body	Build Your Balance 4 wk Day: 1	4 wk	1
Whole body	Touch the Floor 4 wk Day: 3, 4, 14, 18, 24	4 wk	3, 4, 14, 18, 24
Beginners	First Steps in Meditation 2 wk Day: 2, 4, 5, 8, 9	2 wk	2, 4, 5, 8, 9
Weight loss	Weight Loss 2 wk Day: 8, 12	2 wk	8, 12
Weight loss	Weight Loss 1 wk Day: 3, 4, 5, 6	1 wk	3, 4, 5, 6
Weight loss	Weight Loss 3 wk Day: 4, 5, 12, 15	3 wk	4, 5, 12, 15
Confidence	Boost Your Self-Esteem 4 wk Day: 2, 3	4 wk	2, 3
Weight loss	Slim Waist 4 wk Day: 17, 22, 28	4 wk	17, 22, 28
Whole body	Strong Arms 4 wk Day: 1, 2, 9	4 wk	1, 2, 9
Weight loss	Lean Legs 4 wk Day: 3, 4, 7, 11	4 wk	3, 4, 7, 11
Stress relief	Relaxation 4 wk Day: 8, 20	4 wk	8, 20
Beginners	First Steps in Meditation 1 wk Day: 5	1 wk	5
Whole body	Strong Arms 2 wk Day: 6, 14	2 wk	6, 14
Stress relief	Overcoming Depression 2 wk Day: 3, 4, 5, 6, 7, 8, 9, 13	2 wk	3, 4, 5, 6, 7, 8, 9, 13
Sleep	Healthy Sleep 2 wk Day: 1, 5	2 wk	1, 5
Stress relief	Stress Relief 2 wk Day: 2, 3, 4, 9	2 wk	2, 3, 4, 9
Weight loss	Slim Waist 2 wk Day: 1, 2, 3	2 wk	1, 2, 3
Back	Relief from Lower Back Pain 2 wk Day: 10, 12, 13, 14	2 wk	10, 12, 13, 14
Energy	Energizing Morning 2 wk Day: 1, 2, 6, 12	2 wk	1, 2, 6, 12
Whole body	Front Splits 2 wk Day: 13	2 wk	13
Back	Healthy Back 2 wk Day: 5, 6, 7, 8	2 wk	5, 6, 7, 8
Whole body	Healthy Joints 2 wk Day: 6	2 wk	6
Whole body	Flexible Body 2 wk Day: 1, 3	2 wk	1, 3
Stress relief	Relaxation 1 wk Day: 1	1 wk	1
Back	Relief from Lower Back Pain 1 wk Day: 1, 6	1 wk	1, 6
Sleep	Healthy Sleep 1 wk Day: 2	1 wk	2
Whole body	Touch the Floor 1 wk Day: 1, 2, 3, 4	1 wk	1, 2, 3, 4
Weight loss	Toned Abs 1 wk Day: 3	1 wk	3
Weight loss	Awaken Your Strength 1 wk Day: 1	1 wk	1
Stress relief	Overcoming Depression 1 wk Day: 1, 2, 3, 4, 5, 6, 7	1 wk	1, 2, 3, 4, 5, 6, 7
Health	Strengthen Your Immunity 1 wk Day: 1, 2, 4	1 wk	1, 2, 4
Weight loss	Awaken Your Strength 2 wk Day: 8, 9	2 wk	8, 9
Whole body	Build Your Balance 2 wk Day: 5	2 wk	5
Whole body	Touch the Floor 2 wk Day: 8, 10, 11, 12, 13, 14	2 wk	8, 10, 11, 12, 13, 14
Weight loss	Lean Legs 2 wk Day: 1	2 wk	1
Health	Strengthen Your Immunity 2 wk Day: 1	2 wk	1
Health	Strengthen Your Immunity 3 wk Day: 1, 2, 4, 8	3 wk	1, 2, 4, 8
Whole body	Flexible Body 3 wk Day: 8, 10	3 wk	8, 10
Stress relief	Stress Relief 3 wk Day: 9, 10, 11, 16	3 wk	9, 10, 11, 16
Whole body	Front Splits 3 wk Day: 20	3 wk	20
Stress relief	Overcoming Depression 3 wk Day: 1, 2, 3, 4, 5, 6, 7, 10, 11, 12, 13, 14, 15, 16, 20	3 wk	1, 2, 3, 4, 5, 6, 7, 10, 11, 12, 13, 14, 15, 16, 20
Whole body	Healthy Joints 3 wk Day: 13	3 wk	13
Weight loss	Awaken Your Strength 3 wk Day: 1, 15, 16	3 wk	1, 15, 16
Sleep	Healthy Sleep 3 wk Day: 2, 8, 12	3 wk	2, 8, 12
Whole body	Build Your Balance 3 wk Day: 12	3 wk	12
Weight loss	Toned Abs 3 wk Day: 3	3 wk	3
Whole body	Touch the Floor 3 wk Day: 1, 2, 3, 4, 15, 17, 18, 19, 20, 21	3 wk	1, 2, 3, 4, 15, 17, 18, 19, 20, 21
Energy	Energizing Morning 3 wk Day: 8, 9, 13, 19	3 wk	8, 9, 13, 19
Beginners	First Steps in Meditation 3 wk Day: 5, 9, 11, 12, 15, 16	3 wk	5, 9, 11, 12, 15, 16
Weight loss	Slim Waist 3 wk Day: 8, 9, 10	3 wk	8, 9, 10
Weight loss	Lean Legs 3 wk Day: 8	3 wk	8
Whole body	Strong Arms 3 wk Day: 13, 21	3 wk	13, 21
Back	Relief from Lower Back Pain 3 wk Day: 1, 6, 17, 19, 20, 21	3 wk	1, 6, 17, 19, 20, 21
Stress relief	Relaxation 3 wk Day: 1	3 wk	1
Back	Healthy Back 3 wk Day: 12, 13, 14, 15	3 wk	12, 13, 14, 15
Health	Quit Smoking 1 wk Day: 1, 3	1 wk	1, 3
Health	Quit Smoking 2 wk Day: 1	2 wk	1
Health	Quit Smoking 3 wk Day: 3, 6, 11, 12, 13, 16, 19	3 wk	3, 6, 11, 12, 13, 16, 19
Health	Quit Smoking 4 wk Day: 25, 26	4 wk	25, 26
Health	Quit Drinking 1 wk Day: 1, 5	1 wk	1, 5
Health	Quit Drinking 2 wk Day: 3, 4, 11	2 wk	3, 4, 11
Health	Quit Drinking 3 wk Day: 1, 4, 10	3 wk	1, 4, 10
Health	Quit Drinking 4 wk Day: 1, 16, 27	4 wk	1, 16, 27
Whole body	Static Practice 2 wk Day: 1, 4, 9	2 wk	1, 4, 9
Whole body	Static Practice 3 wk Day: 2, 3, 7, 20	3 wk	2, 3, 7, 20
Whole body	Static Practice 4 wk Day: 2, 5, 11, 20	4 wk	2, 5, 11, 20
Stress relief	Relief from Anxiety 1 wk Day: 2, 5, 6	1 wk	2, 5, 6
Stress relief	Relief from Anxiety 2 wk Day: 1, 5	2 wk	1, 5
Stress relief	Relief from Anxiety 3 wk Day: 6, 14, 16, 17	3 wk	6, 14, 16, 17
Stress relief	Relief from Anxiety 4 wk Day: 1, 6, 10, 23	4 wk	1, 6, 10, 23
Back	Yoga for Scoliosis 1 wk Day: 3, 4, 6, 7	1 wk	3, 4, 6, 7
Back	Yoga for Scoliosis 2 wk Day: 4, 13	2 wk	4, 13
Back	Yoga for Scoliosis 3 wk Day: 8, 13, 20	3 wk	8, 13, 20
Back	Yoga for Scoliosis 4 wk Day: 2, 6, 8, 9, 24	4 wk	2, 6, 8, 9, 24
Men's health	Prolong Sexual Pleasure 12 wk Day: 2, 22, 30, 36, 40, 51, 60, 67, 75, 78, 82	12 wk	2, 22, 30, 36, 40, 51, 60, 67, 75, 78, 82
Whole body	Front Splits 4 wk Day: 2, 5, 8, 18	4 wk	2, 5, 8, 18
Whole body	Middle Splits 4 wk Day: 4, 9, 18	4 wk	4, 9, 18
Whole body	Middle Splits 5 wk Day: 8, 19, 25, 34	5 wk	8, 19, 25, 34
Health	Reduce Puffiness 1 wk Day: 1, 3	1 wk	1, 3
Health	Reduce Puffiness 2 wk Day: 1, 13	2 wk	1, 13
Health	Reduce Puffiness 3 wk Day: 5, 10	3 wk	5, 10
Health	Reduce Puffiness 4 wk Day: 2, 5, 17, 19	4 wk	2, 5, 17, 19
Whole body	Open Your Hips 2 wk Day: 2, 8, 10	2 wk	2, 8, 10
Whole body	Open Your Hips 3 wk Day: 2, 5	3 wk	2, 5
Whole body	Open Your Hips 4 wk Day: 6, 12, 19, 26	4 wk	6, 12, 19, 26
Stress relief	Inner Harmony 1 wk Day: 1	1 wk	1
Stress relief	Inner Harmony 2 wk Day: 6, 7, 12, 14	2 wk	6, 7, 12, 14
Stress relief	Inner Harmony 3 wk Day: 4, 8, 20	3 wk	4, 8, 20
Stress relief	Inner Harmony 4 wk Day: 2, 3, 11, 22	4 wk	2, 3, 11, 22
Health	Healthy Heart 2 wk Day: 1, 7	2 wk	1, 7
Health	Healthy Heart 3 wk Day: 3, 16	3 wk	3, 16
Health	Healthy Heart 4 wk Day: 16	4 wk	16
Whole body	Advanced Yoga 1 wk Day: 1, 6	1 wk	1, 6
Whole body	Advanced Yoga 2 wk Day: 12	2 wk	12
Whole body	Advanced Yoga 3 wk Day: 1, 13, 17	3 wk	1, 13, 17
Whole body	Advanced Yoga 4 wk Day: 3, 11, 25	4 wk	3, 11, 25
Whole body	Advanced Yoga 5 wk Day: 1, 6, 11, 20, 23	5 wk	1, 6, 11, 20, 23
Women's health	Postpartum Recovery 1 wk Day: 7	1 wk	7
Women's health	Postpartum Recovery 2 wk Day: 13	2 wk	13
Women's health	Postpartum Recovery 3 wk Day: 3, 8, 10, 16	3 wk	3, 8, 10, 16
Women's health	Postpartum Recovery 4 wk Day: 1, 8, 10, 15, 19	4 wk	1, 8, 10, 15, 19
Back	Healthy Neck 1 wk Day: 7	1 wk	7
Back	Healthy Neck 2 wk Day: 5	2 wk	5
Back	Healthy Neck 3 wk Day: 2	3 wk	2
Health	Headache Relief 1 wk Day: 4, 6, 7	1 wk	4, 6, 7
Health	Headache Relief 2 wk Day: 1, 5, 11	2 wk	1, 5, 11
Health	Headache Relief 3 wk Day: 4, 18	3 wk	4, 18
Health	Headache Relief 4 wk Day: 11, 25, 26	4 wk	11, 25, 26
Weight loss	Lean Body 1 wk Day: 5	1 wk	5
Weight loss	Lean Body 2 wk Day: 1	2 wk	1
Weight loss	Lean Body 3 wk Day: 3, 5, 6, 8, 9, 14, 16	3 wk	3, 5, 6, 8, 9, 14, 16
Weight loss	Lean Body 4 wk Day: 1, 4, 8, 9, 11, 14, 18, 21, 23	4 wk	1, 4, 8, 9, 11, 14, 18, 21, 23
Whole body	Beautiful Bust 1 wk Day: 3	1 wk	3
Whole body	Beautiful Bust 2 wk Day: 2	2 wk	2
Whole body	Beautiful Bust 3 wk Day: 5, 13, 16, 18	3 wk	5, 13, 16, 18
Whole body	Beautiful Bust 4 wk Day: 11	4 wk	11
Health	Healthy Digestion 1 wk Day: 1, 3, 5	1 wk	1, 3, 5
Health	Healthy Digestion 2 wk Day: 3, 8, 13	2 wk	3, 8, 13
Health	Healthy Digestion 3 wk Day: 3, 9, 13, 16	3 wk	3, 9, 13, 16
Health	Healthy Digestion 4 wk Day: 3, 10, 12, 13	4 wk	3, 10, 12, 13
Men's health	Prolong Sexual Pleasure 1 wk Day: 1, 2, 6, 7	1 wk	1, 2, 6, 7
Men's health	Prolong Sexual Pleasure 2 wk Day: 3, 5, 9, 14	2 wk	3, 5, 9, 14
Men's health	Prolong Sexual Pleasure 3 wk Day: 9, 16	3 wk	9, 16
Men's health	Prolong Sexual Pleasure 4 wk Day: 16, 22, 25	4 wk	16, 22, 25
Stress relief	Yoga in the Big City 1 wk Day: 1, 3, 5, 6	1 wk	1, 3, 5, 6
Stress relief	Yoga in the Big City 2 wk Day: 9	2 wk	9
Stress relief	Yoga in the Big City 3 wk Day: 1, 3, 5, 6, 9, 18, 20	3 wk	1, 3, 5, 6, 9, 18, 20
Stress relief	Yoga in the Big City 4 wk Day: 1, 3, 5, 6, 9, 18, 20, 22, 27	4 wk	1, 3, 5, 6, 9, 18, 20, 22, 27
Back	Atlas Stands Tall 1 wk Day: 1, 2, 7	1 wk	1, 2, 7
Back	Atlas Stands Tall 2 wk Day: 1, 2, 7, 11	2 wk	1, 2, 7, 11
Back	Atlas Stands Tall 3 wk Day: 1, 2, 7, 11, 18	3 wk	1, 2, 7, 11, 18
Back	Atlas Stands Tall 4 wk Day: 1, 2, 7, 11, 18, 25, 27, 28	4 wk	1, 2, 7, 11, 18, 25, 27, 28
Stress relief	The Calm Formula 1 wk Day: 5, 6	1 wk	5, 6
Stress relief	The Calm Formula 2 wk Day: 5, 6, 8, 10, 12	2 wk	5, 6, 8, 10, 12
Stress relief	The Calm Formula 3 wk Day: 5, 6, 8, 12, 15, 18, 20	3 wk	5, 6, 8, 12, 15, 18, 20
Stress relief	The Calm Formula 4 wk Day: 5, 6, 8, 12, 15, 18, 20, 22, 26	4 wk	5, 6, 8, 12, 15, 18, 20, 22, 26
Whole body	Flexibility Whisperer 1 wk Day: 1, 2, 4, 5, 6, 7	1 wk	1, 2, 4, 5, 6, 7
Whole body	Flexibility Whisperer 2 wk Day: 1, 2, 4, 5, 6, 7, 8, 10, 11	2 wk	1, 2, 4, 5, 6, 7, 8, 10, 11
Whole body	Flexibility Whisperer 3 wk Day: 1, 2, 4, 5, 6, 7, 8, 10, 11, 15, 16, 20, 21	3 wk	1, 2, 4, 5, 6, 7, 8, 10, 11, 15, 16, 20, 21
Whole body	Flexibility Whisperer 4 wk Day: 1, 2, 4, 5, 6, 7, 8, 10, 11, 15, 16, 20, 21, 24, 25, 27, 28	4 wk	1, 2, 4, 5, 6, 7, 8, 10, 11, 15, 16, 20, 21, 24, 25, 27, 28
Weight loss	Intensive Weight Loss 1 wk Day: 4, 5	1 wk	4, 5
Weight loss	Intensive Weight Loss 2 wk Day: 4, 5, 8, 9, 11	2 wk	4, 5, 8, 9, 11
Weight loss	Intensive Weight Loss 3 wk Day: 4, 5, 8, 9, 11, 16, 17, 19	3 wk	4, 5, 8, 9, 11, 16, 17, 19
Weight loss	Intensive Weight Loss 4 wk Day: 4, 5, 8, 9, 11, 16, 17, 19, 22, 26	4 wk	4, 5, 8, 9, 11, 16, 17, 19, 22, 26

Exercise Details

Where It Appears

Yoga

Challenges

Downward-Facing Dog appears 170 time in yoga classes

Class	Duration
Prenatal Yoga	10 min
Prenatal Yoga	25 min
Prenatal Yoga	15 min
Prenatal Yoga	20 min
Prenatal Yoga	30 min
Prenatal Yoga	60 min
Prenatal Yoga	45 min
Strength Routine	60 min
Strong Arms	10 min
Joint Mobility	10 min
Joint Mobility	15 min
Joint Mobility	20 min
Joint Mobility	25 min
Joint Mobility	30 min
Joint Mobility	45 min
Joint Mobility	60 min
Joint Mobility	90 min
Postnatal Recovery	25 min
Postnatal Recovery	30 min
Postnatal Recovery	45 min
Postnatal Recovery	60 min
Energizing Morning	10 min
Energizing Morning	15 min
Energizing Morning	20 min
Energizing Morning	25 min
Energizing Morning	30 min
Energizing Morning	45 min
Energizing Morning	60 min
Energizing Morning	90 min
Yoga for Depression	20 min
Yoga for Depression	25 min
Yoga for Depression	30 min
Yoga for Depression	45 min
Yoga for Depression	60 min
Yoga for Depression	90 min
Sound Sleep	10 min
Sound Sleep	15 min
After Your Run	20 min
After Your Run	25 min
After Your Run	30 min
Yoga for Weight Loss	30 min
After a Long Journey	15 min
After a Long Journey	20 min
After a Long Journey	25 min
After a Long Journey	30 min
After a Long Journey	45 min
After a Long Journey	60 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
Varicose Vein Prevention	15 min
Varicose Vein Prevention	20 min
Varicose Vein Prevention	25 min
Varicose Vein Prevention	30 min
Varicose Vein Prevention	45 min
Varicose Vein Prevention	60 min
Varicose Vein Prevention	90 min
After Your Flight	30 min
After Your Flight	45 min
After Your Flight	60 min
Yoga for Diabetes	10 min
Yoga for Diabetes	15 min
Yoga for Diabetes	20 min
Yoga for Diabetes	25 min
I Can Go Without Alcohol	15 min
I Can Go Without Alcohol	20 min
I Can Go Without Alcohol	30 min
I Can Go Without Alcohol	90 min
Tibetan Exercises	90 min
Anxiety Relief	15 min
Anxiety Relief	25 min
Anxiety Relief	30 min
Static Routine	25 min
Static Routine	45 min
Swelling Relief	30 min
Advanced Yoga	15 min
Advanced Yoga	45 min
Advanced Yoga	90 min
Slim Body	15 min
Slim Body	20 min
Slim Body	25 min
Slim Body	30 min
Slim Body	45 min
Inner Harmony	25 min
Inner Harmony	45 min
Hormonal Yoga	15 min
Hormonal Yoga	60 min
Hormonal Yoga	90 min
Yoga for Beginners	25 min
Yoga for Beginners	30 min
Yoga for Beginners	45 min
Yoga for Beginners	60 min
Yoga for Beginners	90 min
Better Balance	25 min
Better Balance	60 min
Yin Yoga	15 min
Yin Yoga	25 min
Yin Yoga	30 min
Yin Yoga	45 min
Yin Yoga	90 min
After Work	30 min
After Work	45 min
After Work	60 min
After Work	90 min
Yoga for Weight Loss	45 min
Hands and Wrists	60 min
Hands and Wrists	90 min
Yoga for Cyclists	10 min
Yoga for Cyclists	15 min
Yoga for Cyclists	20 min
Yoga for Cyclists	25 min
Yoga for Cyclists	30 min
Yoga for Cyclists	45 min
Yoga for Cyclists	60 min
Yoga for Cyclists	90 min
Yoga for Football Players	15 min
Yoga for Football Players	20 min
Yoga for Football Players	25 min
Yoga for Football Players	30 min
Yoga for Football Players	45 min
Yoga for Football Players	60 min
Yoga for Football Players	90 min
Feet and Ankles	10 min
Feet and Ankles	15 min
Feet and Ankles	20 min
Feet and Ankles	25 min
Feet and Ankles	30 min
Feet and Ankles	45 min
Feet and Ankles	60 min
Feet and Ankles	90 min
Yoga for Menopause	10 min
Yoga for Menopause	15 min
Yoga for Menopause	20 min
Yoga for Menopause	25 min
Yoga for Menopause	30 min
Yoga for Menopause	45 min
Yoga for Menopause	60 min
Yoga for Menopause	90 min
Calm and Vitality	10 min
Calm and Vitality	15 min
Calm and Vitality	20 min
Calm and Vitality	25 min
Calm and Vitality	30 min
Calm and Vitality	45 min
Calm and Vitality	60 min
Calm and Vitality	90 min
Office Yoga	60 min
Yoga for ADHD	15 min
Yoga for ADHD	20 min
Yoga for ADHD	25 min
Yoga for ADHD	60 min
Yoga for ADHD	90 min
Shoulders and Shoulder Blades	90 min
I Can Go Without Sugar	15 min
I Can Go Without Sugar	20 min
I Can Go Without Sugar	30 min
I Can Go Without Sugar	45 min
I Can Go Without Sugar	60 min
I Can Go Without Sugar	90 min
Yoga for Golfers	10 min
Yoga for Golfers	15 min
Yoga for Golfers	25 min
Yoga for Golfers	30 min
Yoga for Golfers	45 min
Yoga for Golfers	60 min
Yoga for Golfers	90 min

Downward-Facing Dog appears 153 times in challenges

Topic	Title	Duration	Day
Health	Strengthen Your Immunity 4 wk Day: 12, 13, 14, 18, 19	4 wk	12, 13, 14, 18, 19
Whole body	Flexible Body 4 wk Day: 13	4 wk	13
Weight loss	Weight Loss 4 wk Day: 1	4 wk	1
Back	Healthy Back 4 wk Day: 1, 7, 8, 11, 16	4 wk	1, 7, 8, 11, 16
Stress relief	Stress Relief 4 wk Day: 2	4 wk	2
Whole body	Healthy Joints 4 wk Day: 7	4 wk	7
Weight loss	Awaken Your Strength 4 wk Day: 1	4 wk	1
Beginners	Yoga for Beginners 3 wk Day: 1, 2	3 wk	1, 2
Sleep	Healthy Sleep 4 wk Day: 2, 19	4 wk	2, 19
Whole body	Build Your Balance 4 wk Day: 1	4 wk	1
Whole body	Touch the Floor 4 wk Day: 3, 4, 14, 18, 24	4 wk	3, 4, 14, 18, 24
Beginners	First Steps in Meditation 2 wk Day: 2, 4, 5, 8, 9	2 wk	2, 4, 5, 8, 9
Weight loss	Weight Loss 2 wk Day: 8, 12	2 wk	8, 12
Weight loss	Weight Loss 1 wk Day: 3, 4, 5, 6	1 wk	3, 4, 5, 6
Weight loss	Weight Loss 3 wk Day: 4, 5, 12, 15	3 wk	4, 5, 12, 15
Confidence	Boost Your Self-Esteem 4 wk Day: 2, 3	4 wk	2, 3
Weight loss	Slim Waist 4 wk Day: 17, 22, 28	4 wk	17, 22, 28
Whole body	Strong Arms 4 wk Day: 1, 2, 9	4 wk	1, 2, 9
Weight loss	Lean Legs 4 wk Day: 3, 4, 7, 11	4 wk	3, 4, 7, 11
Stress relief	Relaxation 4 wk Day: 8, 20	4 wk	8, 20
Beginners	First Steps in Meditation 1 wk Day: 5	1 wk	5
Whole body	Strong Arms 2 wk Day: 6, 14	2 wk	6, 14
Stress relief	Overcoming Depression 2 wk Day: 3, 4, 5, 6, 7, 8, 9, 13	2 wk	3, 4, 5, 6, 7, 8, 9, 13
Sleep	Healthy Sleep 2 wk Day: 1, 5	2 wk	1, 5
Stress relief	Stress Relief 2 wk Day: 2, 3, 4, 9	2 wk	2, 3, 4, 9
Weight loss	Slim Waist 2 wk Day: 1, 2, 3	2 wk	1, 2, 3
Back	Relief from Lower Back Pain 2 wk Day: 10, 12, 13, 14	2 wk	10, 12, 13, 14
Energy	Energizing Morning 2 wk Day: 1, 2, 6, 12	2 wk	1, 2, 6, 12
Whole body	Front Splits 2 wk Day: 13	2 wk	13
Back	Healthy Back 2 wk Day: 5, 6, 7, 8	2 wk	5, 6, 7, 8
Whole body	Healthy Joints 2 wk Day: 6	2 wk	6
Whole body	Flexible Body 2 wk Day: 1, 3	2 wk	1, 3
Stress relief	Relaxation 1 wk Day: 1	1 wk	1
Back	Relief from Lower Back Pain 1 wk Day: 1, 6	1 wk	1, 6
Sleep	Healthy Sleep 1 wk Day: 2	1 wk	2
Whole body	Touch the Floor 1 wk Day: 1, 2, 3, 4	1 wk	1, 2, 3, 4
Weight loss	Toned Abs 1 wk Day: 3	1 wk	3
Weight loss	Awaken Your Strength 1 wk Day: 1	1 wk	1
Stress relief	Overcoming Depression 1 wk Day: 1, 2, 3, 4, 5, 6, 7	1 wk	1, 2, 3, 4, 5, 6, 7
Health	Strengthen Your Immunity 1 wk Day: 1, 2, 4	1 wk	1, 2, 4
Weight loss	Awaken Your Strength 2 wk Day: 8, 9	2 wk	8, 9
Whole body	Build Your Balance 2 wk Day: 5	2 wk	5
Whole body	Touch the Floor 2 wk Day: 8, 10, 11, 12, 13, 14	2 wk	8, 10, 11, 12, 13, 14
Weight loss	Lean Legs 2 wk Day: 1	2 wk	1
Health	Strengthen Your Immunity 2 wk Day: 1	2 wk	1
Health	Strengthen Your Immunity 3 wk Day: 1, 2, 4, 8	3 wk	1, 2, 4, 8
Whole body	Flexible Body 3 wk Day: 8, 10	3 wk	8, 10
Stress relief	Stress Relief 3 wk Day: 9, 10, 11, 16	3 wk	9, 10, 11, 16
Whole body	Front Splits 3 wk Day: 20	3 wk	20
Stress relief	Overcoming Depression 3 wk Day: 1, 2, 3, 4, 5, 6, 7, 10, 11, 12, 13, 14, 15, 16, 20	3 wk	1, 2, 3, 4, 5, 6, 7, 10, 11, 12, 13, 14, 15, 16, 20
Whole body	Healthy Joints 3 wk Day: 13	3 wk	13
Weight loss	Awaken Your Strength 3 wk Day: 1, 15, 16	3 wk	1, 15, 16
Sleep	Healthy Sleep 3 wk Day: 2, 8, 12	3 wk	2, 8, 12
Whole body	Build Your Balance 3 wk Day: 12	3 wk	12
Weight loss	Toned Abs 3 wk Day: 3	3 wk	3
Whole body	Touch the Floor 3 wk Day: 1, 2, 3, 4, 15, 17, 18, 19, 20, 21	3 wk	1, 2, 3, 4, 15, 17, 18, 19, 20, 21
Energy	Energizing Morning 3 wk Day: 8, 9, 13, 19	3 wk	8, 9, 13, 19
Beginners	First Steps in Meditation 3 wk Day: 5, 9, 11, 12, 15, 16	3 wk	5, 9, 11, 12, 15, 16
Weight loss	Slim Waist 3 wk Day: 8, 9, 10	3 wk	8, 9, 10
Weight loss	Lean Legs 3 wk Day: 8	3 wk	8
Whole body	Strong Arms 3 wk Day: 13, 21	3 wk	13, 21
Back	Relief from Lower Back Pain 3 wk Day: 1, 6, 17, 19, 20, 21	3 wk	1, 6, 17, 19, 20, 21
Stress relief	Relaxation 3 wk Day: 1	3 wk	1
Back	Healthy Back 3 wk Day: 12, 13, 14, 15	3 wk	12, 13, 14, 15
Health	Quit Smoking 1 wk Day: 1, 3	1 wk	1, 3
Health	Quit Smoking 2 wk Day: 1	2 wk	1
Health	Quit Smoking 3 wk Day: 3, 6, 11, 12, 13, 16, 19	3 wk	3, 6, 11, 12, 13, 16, 19
Health	Quit Smoking 4 wk Day: 25, 26	4 wk	25, 26
Health	Quit Drinking 1 wk Day: 1, 5	1 wk	1, 5
Health	Quit Drinking 2 wk Day: 3, 4, 11	2 wk	3, 4, 11
Health	Quit Drinking 3 wk Day: 1, 4, 10	3 wk	1, 4, 10
Health	Quit Drinking 4 wk Day: 1, 16, 27	4 wk	1, 16, 27
Whole body	Static Practice 2 wk Day: 1, 4, 9	2 wk	1, 4, 9
Whole body	Static Practice 3 wk Day: 2, 3, 7, 20	3 wk	2, 3, 7, 20
Whole body	Static Practice 4 wk Day: 2, 5, 11, 20	4 wk	2, 5, 11, 20
Stress relief	Relief from Anxiety 1 wk Day: 2, 5, 6	1 wk	2, 5, 6
Stress relief	Relief from Anxiety 2 wk Day: 1, 5	2 wk	1, 5
Stress relief	Relief from Anxiety 3 wk Day: 6, 14, 16, 17	3 wk	6, 14, 16, 17
Stress relief	Relief from Anxiety 4 wk Day: 1, 6, 10, 23	4 wk	1, 6, 10, 23
Back	Yoga for Scoliosis 1 wk Day: 3, 4, 6, 7	1 wk	3, 4, 6, 7
Back	Yoga for Scoliosis 2 wk Day: 4, 13	2 wk	4, 13
Back	Yoga for Scoliosis 3 wk Day: 8, 13, 20	3 wk	8, 13, 20
Back	Yoga for Scoliosis 4 wk Day: 2, 6, 8, 9, 24	4 wk	2, 6, 8, 9, 24
Men's health	Prolong Sexual Pleasure 12 wk Day: 2, 22, 30, 36, 40, 51, 60, 67, 75, 78, 82	12 wk	2, 22, 30, 36, 40, 51, 60, 67, 75, 78, 82
Whole body	Front Splits 4 wk Day: 2, 5, 8, 18	4 wk	2, 5, 8, 18
Whole body	Middle Splits 4 wk Day: 4, 9, 18	4 wk	4, 9, 18
Whole body	Middle Splits 5 wk Day: 8, 19, 25, 34	5 wk	8, 19, 25, 34
Health	Reduce Puffiness 1 wk Day: 1, 3	1 wk	1, 3
Health	Reduce Puffiness 2 wk Day: 1, 13	2 wk	1, 13
Health	Reduce Puffiness 3 wk Day: 5, 10	3 wk	5, 10
Health	Reduce Puffiness 4 wk Day: 2, 5, 17, 19	4 wk	2, 5, 17, 19
Whole body	Open Your Hips 2 wk Day: 2, 8, 10	2 wk	2, 8, 10
Whole body	Open Your Hips 3 wk Day: 2, 5	3 wk	2, 5
Whole body	Open Your Hips 4 wk Day: 6, 12, 19, 26	4 wk	6, 12, 19, 26
Stress relief	Inner Harmony 1 wk Day: 1	1 wk	1
Stress relief	Inner Harmony 2 wk Day: 6, 7, 12, 14	2 wk	6, 7, 12, 14
Stress relief	Inner Harmony 3 wk Day: 4, 8, 20	3 wk	4, 8, 20
Stress relief	Inner Harmony 4 wk Day: 2, 3, 11, 22	4 wk	2, 3, 11, 22
Health	Healthy Heart 2 wk Day: 1, 7	2 wk	1, 7
Health	Healthy Heart 3 wk Day: 3, 16	3 wk	3, 16
Health	Healthy Heart 4 wk Day: 16	4 wk	16
Whole body	Advanced Yoga 1 wk Day: 1, 6	1 wk	1, 6
Whole body	Advanced Yoga 2 wk Day: 12	2 wk	12
Whole body	Advanced Yoga 3 wk Day: 1, 13, 17	3 wk	1, 13, 17
Whole body	Advanced Yoga 4 wk Day: 3, 11, 25	4 wk	3, 11, 25
Whole body	Advanced Yoga 5 wk Day: 1, 6, 11, 20, 23	5 wk	1, 6, 11, 20, 23
Women's health	Postpartum Recovery 1 wk Day: 7	1 wk	7
Women's health	Postpartum Recovery 2 wk Day: 13	2 wk	13
Women's health	Postpartum Recovery 3 wk Day: 3, 8, 10, 16	3 wk	3, 8, 10, 16
Women's health	Postpartum Recovery 4 wk Day: 1, 8, 10, 15, 19	4 wk	1, 8, 10, 15, 19
Back	Healthy Neck 1 wk Day: 7	1 wk	7
Back	Healthy Neck 2 wk Day: 5	2 wk	5
Back	Healthy Neck 3 wk Day: 2	3 wk	2
Health	Headache Relief 1 wk Day: 4, 6, 7	1 wk	4, 6, 7
Health	Headache Relief 2 wk Day: 1, 5, 11	2 wk	1, 5, 11
Health	Headache Relief 3 wk Day: 4, 18	3 wk	4, 18
Health	Headache Relief 4 wk Day: 11, 25, 26	4 wk	11, 25, 26
Weight loss	Lean Body 1 wk Day: 5	1 wk	5
Weight loss	Lean Body 2 wk Day: 1	2 wk	1
Weight loss	Lean Body 3 wk Day: 3, 5, 6, 8, 9, 14, 16	3 wk	3, 5, 6, 8, 9, 14, 16
Weight loss	Lean Body 4 wk Day: 1, 4, 8, 9, 11, 14, 18, 21, 23	4 wk	1, 4, 8, 9, 11, 14, 18, 21, 23
Whole body	Beautiful Bust 1 wk Day: 3	1 wk	3
Whole body	Beautiful Bust 2 wk Day: 2	2 wk	2
Whole body	Beautiful Bust 3 wk Day: 5, 13, 16, 18	3 wk	5, 13, 16, 18
Whole body	Beautiful Bust 4 wk Day: 11	4 wk	11
Health	Healthy Digestion 1 wk Day: 1, 3, 5	1 wk	1, 3, 5
Health	Healthy Digestion 2 wk Day: 3, 8, 13	2 wk	3, 8, 13
Health	Healthy Digestion 3 wk Day: 3, 9, 13, 16	3 wk	3, 9, 13, 16
Health	Healthy Digestion 4 wk Day: 3, 10, 12, 13	4 wk	3, 10, 12, 13
Men's health	Prolong Sexual Pleasure 1 wk Day: 1, 2, 6, 7	1 wk	1, 2, 6, 7
Men's health	Prolong Sexual Pleasure 2 wk Day: 3, 5, 9, 14	2 wk	3, 5, 9, 14
Men's health	Prolong Sexual Pleasure 3 wk Day: 9, 16	3 wk	9, 16
Men's health	Prolong Sexual Pleasure 4 wk Day: 16, 22, 25	4 wk	16, 22, 25
Stress relief	Yoga in the Big City 1 wk Day: 1, 3, 5, 6	1 wk	1, 3, 5, 6
Stress relief	Yoga in the Big City 2 wk Day: 9	2 wk	9
Stress relief	Yoga in the Big City 3 wk Day: 1, 3, 5, 6, 9, 18, 20	3 wk	1, 3, 5, 6, 9, 18, 20
Stress relief	Yoga in the Big City 4 wk Day: 1, 3, 5, 6, 9, 18, 20, 22, 27	4 wk	1, 3, 5, 6, 9, 18, 20, 22, 27
Back	Atlas Stands Tall 1 wk Day: 1, 2, 7	1 wk	1, 2, 7
Back	Atlas Stands Tall 2 wk Day: 1, 2, 7, 11	2 wk	1, 2, 7, 11
Back	Atlas Stands Tall 3 wk Day: 1, 2, 7, 11, 18	3 wk	1, 2, 7, 11, 18
Back	Atlas Stands Tall 4 wk Day: 1, 2, 7, 11, 18, 25, 27, 28	4 wk	1, 2, 7, 11, 18, 25, 27, 28
Stress relief	The Calm Formula 1 wk Day: 5, 6	1 wk	5, 6
Stress relief	The Calm Formula 2 wk Day: 5, 6, 8, 10, 12	2 wk	5, 6, 8, 10, 12
Stress relief	The Calm Formula 3 wk Day: 5, 6, 8, 12, 15, 18, 20	3 wk	5, 6, 8, 12, 15, 18, 20
Stress relief	The Calm Formula 4 wk Day: 5, 6, 8, 12, 15, 18, 20, 22, 26	4 wk	5, 6, 8, 12, 15, 18, 20, 22, 26
Whole body	Flexibility Whisperer 1 wk Day: 1, 2, 4, 5, 6, 7	1 wk	1, 2, 4, 5, 6, 7
Whole body	Flexibility Whisperer 2 wk Day: 1, 2, 4, 5, 6, 7, 8, 10, 11	2 wk	1, 2, 4, 5, 6, 7, 8, 10, 11
Whole body	Flexibility Whisperer 3 wk Day: 1, 2, 4, 5, 6, 7, 8, 10, 11, 15, 16, 20, 21	3 wk	1, 2, 4, 5, 6, 7, 8, 10, 11, 15, 16, 20, 21
Whole body	Flexibility Whisperer 4 wk Day: 1, 2, 4, 5, 6, 7, 8, 10, 11, 15, 16, 20, 21, 24, 25, 27, 28	4 wk	1, 2, 4, 5, 6, 7, 8, 10, 11, 15, 16, 20, 21, 24, 25, 27, 28
Weight loss	Intensive Weight Loss 1 wk Day: 4, 5	1 wk	4, 5
Weight loss	Intensive Weight Loss 2 wk Day: 4, 5, 8, 9, 11	2 wk	4, 5, 8, 9, 11
Weight loss	Intensive Weight Loss 3 wk Day: 4, 5, 8, 9, 11, 16, 17, 19	3 wk	4, 5, 8, 9, 11, 16, 17, 19
Weight loss	Intensive Weight Loss 4 wk Day: 4, 5, 8, 9, 11, 16, 17, 19, 22, 26	4 wk	4, 5, 8, 9, 11, 16, 17, 19, 22, 26

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Downward-Facing Dog Adho mukha shvanasana

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