Downward-Facing Dog Pose Adho mukha shvanasana

1 min
34 score
5 kcal
Downward-Facing Dog Pose
hourglass-icon 1 min
asana miniature
01:27
Music
  • Instructor's voice
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00

don't give up!

You've completed your lesson in 5 минут. To have your lesson counted and added to your statistics, you should practice for at least a minute

Favorable effect

  • Stretches the spine
  • Increases mobility of the shoulder joints
  • Stretches the calf muscles
  • Tones the leg muscles
  • Develops chest cavity

Contraindications

Low blood pressure

Technique of execution

Stand with your feet shoulder-width apart, parallel to each other. On the inhale, bend your legs. Bring your hands down to the floor, in front of your feet. Move your legs back. Point your heels slightly outwards, and point your toes inwards. Let your head hang freely. Stretch upwards through your tailbone. Bend your lower back downwards. Breathe evenly. Try to straighten your legs. While doing this, only stretch as far as is comfortable. Press your hands flat to the floor. Stretch your rib cage slowly towards your thighs. Then bend your legs. Take a half step towards your hands. Return to mountain pose.

Upload date:2024-04-18T20:26:51+03:00

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

1
If you feel tension in your hamstrings and your back, bend your legs generously. Only stretch your spine and legs as far as is comfortable.
2
Relax your shoulders, allow space and length in your neck. Shake your head slightly to release tension. Push your shoulder blades towards your tailbone, releasing tension from your neck.
3
Relax your abdomen while breathing, letting your abdominal wall move in and out together with the flow of your breath.
4
Always take your time to make slight adjustments in this pose in order to get comfortable, with relaxed breathing.

Where can I meet

Lesson search
Challenges

Downward-Facing Dog Pose occurs 92 times in 92 lessons

Theme 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
Power Body 60 min
60 min
Arms
Strong Arms 10 min
10 min
Joints 10 min
Joints 15 min
Joints 20 min
Joints 25 min
Joints 30 min
Joints 45 min
Joints 60 min
Joints 90 min
Pregnancy
Post Delivery 25 min
25 min
Pregnancy
Post Delivery 30 min
30 min
Pregnancy
Post Delivery 45 min
45 min
Pregnancy
Post Delivery 60 min
60 min
Energy 10 min
Energy 15 min
Energy 20 min
Energy 25 min
Energy 30 min
Energy 45 min
Energy 60 min
Energy 90 min
Depression 20 min
Depression 25 min
Depression 30 min
Depression 45 min
Depression 60 min
Depression 90 min
Sleep
Healthy Sleep 10 min
10 min
Sleep
Healthy Sleep 15 min
15 min
Sports
Post-Run 20 min
20 min
Sports
Post-Run 25 min
25 min
Sports
Post-Run 30 min
30 min
Weight Loss
Weight Loss I 30 min
30 min
Traveling
Post Roadtrip 15 min
15 min
Traveling
Post Roadtrip 20 min
20 min
Traveling
Post Roadtrip 25 min
25 min
Traveling
Post Roadtrip 30 min
30 min
Traveling
Post Roadtrip 45 min
45 min
Traveling
Post Roadtrip 60 min
60 min
Weight Loss 15 min
Weight Loss 20 min
Weight Loss 25 min
Weight Loss 30 min
Weight Loss 45 min
Weight Loss 60 min
Weight Loss 90 min
Varicose Veins 15 min
Varicose Veins 20 min
Varicose Veins 25 min
Varicose Veins 30 min
Varicose Veins 45 min
Varicose Veins 60 min
Varicose Veins 90 min
Traveling
Postflight 30 min
30 min
Traveling
Postflight 45 min
45 min
Traveling
Postflight 60 min
60 min
Diabetes 10 min
Diabetes 15 min
Diabetes 20 min
Diabetes 25 min
Liver
Quit Drinking 15 min
15 min
Liver
Quit Drinking 20 min
20 min
Liver
Quit Drinking 30 min
30 min
Liver
Quit Drinking 90 min
90 min
Energy 90 min
Depression 15 min
Depression 25 min
Depression 30 min
Energy 25 min
Energy 45 min
Kidneys 30 min
Productivity 15 min
Productivity 45 min
Productivity 90 min
Weight Loss
Fit Body 15 min
15 min
Weight Loss
Fit Body 20 min
20 min
Weight Loss
Fit Body 25 min
25 min
Weight Loss
Fit Body 30 min
30 min
Weight Loss
Fit Body 45 min
45 min
Stress
Inner Harmony 25 min
25 min
Stress
Inner Harmony 45 min
45 min
Energy 15 min
Energy 60 min
Energy 90 min

Downward-Facing Dog Pose occurs 101 time in 107 challenge

Theme Title Duration Day
Immunity
Boost Your Immune in 28 Days 4 w.
Day: 12, 13, 14, 18, 19
4 w. 12, 13, 14, 18, 19
Flexibility 4 w. 13
Weight Loss 4 w. 1
Back
Healthy Spine in 28 Days 4 w.
Day: 1, 7, 8, 11, 16
4 w. 1, 7, 8, 11, 16
Stress 4 w. 2
Joints 4 w. 7
Energy 4 w. 1
Flexibility
Yoga Start in 21 Days 3 w.
Day: 1, 2
3 w. 1, 2
Sleep
Healthy Sleep in 28 Days 4 w.
Day: 2, 19
4 w. 2, 19
Balance 4 w. 1
Flexibility
Bend Over and Reach the Floor in 28 Days 4 w.
Day: 3, 4, 14, 18, 24
4 w. 3, 4, 14, 18, 24
Meditation
Meditation for Beginners in 14 Days 2 w.
Day: 2, 4, 5, 8, 9
2 w. 2, 4, 5, 8, 9
Weight Loss
Weight Loss in 14 Days 2 w.
Day: 8, 12
2 w. 8, 12
Weight Loss
Weight Loss in 7 Days 1 w.
Day: 3, 4, 5, 6
1 w. 3, 4, 5, 6
Weight Loss
Weight Loss in 21 Days 3 w.
Day: 4, 5, 12, 15
3 w. 4, 5, 12, 15
Self-Esteem 4 w. 2, 3
Waist
Slim Waist in 28 Days 4 w.
Day: 17, 22, 28
4 w. 17, 22, 28
Arms
Strong Arms in 28 Days 4 w.
Day: 1, 2, 9
4 w. 1, 2, 9
Legs
Slender Legs in 28 Days 4 w.
Day: 3, 4, 7, 11
4 w. 3, 4, 7, 11
Relax
Relaxation in 28 Days 4 w.
Day: 8, 20
4 w. 8, 20
Meditation 1 w. 5
Arms
Strong Arms in 14 Days 2 w.
Day: 6, 14
2 w. 6, 14
Depression
Overcoming Depression in 14 Days 2 w.
Day: 3, 4, 5, 6, 7, 8, 9, 13
2 w. 3, 4, 5, 6, 7, 8, 9, 13
Sleep
Healthy Sleep in 14 Days 2 w.
Day: 1, 5
2 w. 1, 5
Stress
Anti-Stress in 14 Days 2 w.
Day: 2, 3, 4, 9
2 w. 2, 3, 4, 9
Waist 2 w. 1, 2, 3
Lower back 2 w. 10, 12, 13, 14
Energy
Cheerful Morning in 14 Days 2 w.
Day: 1, 2, 6, 12
2 w. 1, 2, 6, 12
Split
Front split in 14 Days 2 w.
Day: 13
2 w. 13
Back
Healthy Spine in 14 Days 2 w.
Day: 5, 6, 7, 8
2 w. 5, 6, 7, 8
Joints 2 w. 6
Flexibility
Flexible Body in 14 Days 2 w.
Day: 1, 3
2 w. 1, 3
Relax
Relaxation in 7 Days 1 w.
Day: 1
1 w. 1
Lower back 1 w. 1, 6
Sleep 1 w. 2
Flexibility 1 w. 1, 2, 3, 4
Abs
6-Pack in 7 Days 1 w.
Day: 3
1 w. 3
Energy 1 w. 1
Depression
Overcoming Depression in 7 Days 1 w.
Day: 1, 2, 3, 4, 5, 6, 7
1 w. 1, 2, 3, 4, 5, 6, 7
Immunity
Boost Your Immune in 7 Days 1 w.
Day: 1, 2, 4
1 w. 1, 2, 4
Energy
Energy Wake Up in 14 Days 2 w.
Day: 8, 9
2 w. 8, 9
Balance 2 w. 5
Flexibility
Bend Over and Reach the Floor in 14 Days 2 w.
Day: 8, 10, 11, 12, 13, 14
2 w. 8, 10, 11, 12, 13, 14
Legs 2 w. 1
Immunity 2 w. 1
Immunity
Boost Your Immune in 21 Days 3 w.
Day: 1, 2, 4, 8
3 w. 1, 2, 4, 8
Flexibility
Flexible Body in 21 Days 3 w.
Day: 8, 10
3 w. 8, 10
Stress
Anti-Stress in 21 Days 3 w.
Day: 9, 10, 11, 16
3 w. 9, 10, 11, 16
Split
Front split in 21 Days 3 w.
Day: 20
3 w. 20
Depression
Overcoming Depression in 21 Days 3 w.
Day: 1, 2, 3, 4, 5, 6, 7, 10, 11, 12, 13, 14, 15, 16, 20
3 w. 1, 2, 3, 4, 5, 6, 7, 10, 11, 12, 13, 14, 15, 16, 20
Joints 3 w. 13
Energy
Energy Wake Up in 7 Days 3 w.
Day: 1, 15, 16
3 w. 1, 15, 16
Sleep
Healthy Sleep in 21 Days 3 w.
Day: 2, 8, 12
3 w. 2, 8, 12
Balance 3 w. 12
Abs
6-Pack in 21 Days 3 w.
Day: 3
3 w. 3
Flexibility
Bend Over and Reach the Floor in 21 Days 3 w.
Day: 1, 2, 3, 4, 15, 17, 18, 19, 20, 21
3 w. 1, 2, 3, 4, 15, 17, 18, 19, 20, 21
Energy
Cheerful Morning in 21 Days 3 w.
Day: 8, 9, 13, 19
3 w. 8, 9, 13, 19
Meditation
Meditation for Beginners in 21 Days 3 w.
Day: 5, 9, 11, 12, 15, 16
3 w. 5, 9, 11, 12, 15, 16
Waist
Slim Waist in 21 Days 3 w.
Day: 8, 9, 10
3 w. 8, 9, 10
Legs 3 w. 8
Arms
Strong Arms in 21 Days 3 w.
Day: 13, 21
3 w. 13, 21
Lower back
Lower Back Pain Relief in 21 days 3 w.
Day: 1, 6, 17, 19, 20, 21
3 w. 1, 6, 17, 19, 20, 21
Relax
Relaxation in 21 Days 3 w.
Day: 1
3 w. 1
Back
Healthy Spine in 21 Days 3 w.
Day: 12, 13, 14, 15
3 w. 12, 13, 14, 15
Habits
Quit Smoking in 7 Days 1 w.
Day: 1, 3
1 w. 1, 3
Habits 2 w. 1
Habits
Quit Smoking in 21 Days 3 w.
Day: 3, 6, 11, 12, 13, 16, 19
3 w. 3, 6, 11, 12, 13, 16, 19
Habits
Quit Smoking in 28 Days 4 w.
Day: 25, 26
4 w. 25, 26
Habits
Stop Drinking in 7 Days 1 w.
Day: 1, 5
1 w. 1, 5
Habits
Stop Drinking in 14 Days 2 w.
Day: 3, 4, 11
2 w. 3, 4, 11
Habits
Stop Drinking in 21 Days 3 w.
Day: 1, 4, 10
3 w. 1, 4, 10
Habits
Stop Drinking in 28 Days 4 w.
Day: 1, 16, 27
4 w. 1, 16, 27
Energy
Static complex in 14 days 2 w.
Day: 1, 4, 9
2 w. 1, 4, 9
Energy
Static complex in 21 days 3 w.
Day: 2, 3, 7, 20
3 w. 2, 3, 7, 20
Energy
Static complex in 28 days 4 w.
Day: 2, 5, 11, 20
4 w. 2, 5, 11, 20
Stress
Release from anxiety in 7 days 1 w.
Day: 2, 5, 6
1 w. 2, 5, 6
Stress 2 w. 1, 5
Stress
Release from anxiety in 21 days 3 w.
Day: 6, 14, 16, 17
3 w. 6, 14, 16, 17
Stress
Release from anxiety in 28 days 4 w.
Day: 1, 6, 10, 23
4 w. 1, 6, 10, 23
Back
Yoga for Scoliosis in 7 Days 1 w.
Day: 3, 4, 6, 7
1 w. 3, 4, 6, 7
Back 2 w. 4, 13
Back
Yoga for Scoliosis in 21 Days 3 w.
Day: 8, 13, 20
3 w. 8, 13, 20
Back
Yoga for Scoliosis in 28 Days 4 w.
Day: 2, 6, 8, 9, 24
4 w. 2, 6, 8, 9, 24
Sex
The prolongation of sexual pleasure for 3 months 12 w.
Day: 2, 22, 30, 36, 40, 51, 60, 67, 75, 78, 82
12 w. 2, 22, 30, 36, 40, 51, 60, 67, 75, 78, 82
Split
Front split in 28 Days 4 w.
Day: 2, 5, 8, 18
4 w. 2, 5, 8, 18
Split
Side split in 28 days 4 w.
Day: 4, 9, 18
4 w. 4, 9, 18
Split
Side split in 35 days 5 w.
Day: 8, 19, 25, 34
5 w. 8, 19, 25, 34
Weight Loss
Edema Reduction in 7 Days 1 w.
Day: 1, 3
1 w. 1, 3
Weight Loss
Edema Reduction in 14 Days 2 w.
Day: 1, 13
2 w. 1, 13
Weight Loss
Edema Reduction in 21 Days 3 w.
Day: 5, 10
3 w. 5, 10
Weight Loss
Edema Reduction in 28 Days 4 w.
Day: 2, 5, 17, 19
4 w. 2, 5, 17, 19
Joints
Hip Opening in 14 Days 2 w.
Day: 2, 8, 10
2 w. 2, 8, 10
Joints
Hip Opening in 21 Days 3 w.
Day: 2, 5
3 w. 2, 5
Joints
Hip Opening in 28 Days 4 w.
Day: 6, 12, 19, 26
4 w. 6, 12, 19, 26
Harmony 1 w. 1
Harmony
Inner Harmony in 14 Days 2 w.
Day: 6, 7, 12, 14
2 w. 6, 7, 12, 14
Harmony
Inner Harmony in 21 Days 3 w.
Day: 4, 8, 20
3 w. 4, 8, 20
Harmony
Inner Harmony in 28 Days 4 w.
Day: 2, 3, 11, 22
4 w. 2, 3, 11, 22
Cardio
Healthy Heart in 14 Days 2 w.
Day: 1, 7
2 w. 1, 7
Cardio
Healthy Heart in 21 Days 3 w.
Day: 3, 16
3 w. 3, 16
Cardio 4 w. 16

Details of the exercise

Category
Standing Poses
Duration
1 minute
Energy consumption
5 kcal

Reward

Flexibility
9
Stamina
5
Focus
5
Strength
4
Mobility
6
Balance
5

Popularity 35 out of 444

Often used
in ready-made lessons
92 lessons
Often used
in ready-made courses
107 challenges

Where can I meet

Lesson search
Challenges

Downward-Facing Dog Pose occurs 92 times in 92 lessons

Theme 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
Power Body 60 min
60 min
Arms
Strong Arms 10 min
10 min
Joints 10 min
Joints 15 min
Joints 20 min
Joints 25 min
Joints 30 min
Joints 45 min
Joints 60 min
Joints 90 min
Pregnancy
Post Delivery 25 min
25 min
Pregnancy
Post Delivery 30 min
30 min
Pregnancy
Post Delivery 45 min
45 min
Pregnancy
Post Delivery 60 min
60 min
Energy 10 min
Energy 15 min
Energy 20 min
Energy 25 min
Energy 30 min
Energy 45 min
Energy 60 min
Energy 90 min
Depression 20 min
Depression 25 min
Depression 30 min
Depression 45 min
Depression 60 min
Depression 90 min
Sleep
Healthy Sleep 10 min
10 min
Sleep
Healthy Sleep 15 min
15 min
Sports
Post-Run 20 min
20 min
Sports
Post-Run 25 min
25 min
Sports
Post-Run 30 min
30 min
Weight Loss
Weight Loss I 30 min
30 min
Traveling
Post Roadtrip 15 min
15 min
Traveling
Post Roadtrip 20 min
20 min
Traveling
Post Roadtrip 25 min
25 min
Traveling
Post Roadtrip 30 min
30 min
Traveling
Post Roadtrip 45 min
45 min
Traveling
Post Roadtrip 60 min
60 min
Weight Loss 15 min
Weight Loss 20 min
Weight Loss 25 min
Weight Loss 30 min
Weight Loss 45 min
Weight Loss 60 min
Weight Loss 90 min
Varicose Veins 15 min
Varicose Veins 20 min
Varicose Veins 25 min
Varicose Veins 30 min
Varicose Veins 45 min
Varicose Veins 60 min
Varicose Veins 90 min
Traveling
Postflight 30 min
30 min
Traveling
Postflight 45 min
45 min
Traveling
Postflight 60 min
60 min
Diabetes 10 min
Diabetes 15 min
Diabetes 20 min
Diabetes 25 min
Liver
Quit Drinking 15 min
15 min
Liver
Quit Drinking 20 min
20 min
Liver
Quit Drinking 30 min
30 min
Liver
Quit Drinking 90 min
90 min
Energy 90 min
Depression 15 min
Depression 25 min
Depression 30 min
Energy 25 min
Energy 45 min
Kidneys 30 min
Productivity 15 min
Productivity 45 min
Productivity 90 min
Weight Loss
Fit Body 15 min
15 min
Weight Loss
Fit Body 20 min
20 min
Weight Loss
Fit Body 25 min
25 min
Weight Loss
Fit Body 30 min
30 min
Weight Loss
Fit Body 45 min
45 min
Stress
Inner Harmony 25 min
25 min
Stress
Inner Harmony 45 min
45 min
Energy 15 min
Energy 60 min
Energy 90 min

Downward-Facing Dog Pose occurs 101 time in 107 challenge

Theme Title Duration Day
Immunity
Boost Your Immune in 28 Days 4 w.
Day: 12, 13, 14, 18, 19
4 w. 12, 13, 14, 18, 19
Flexibility 4 w. 13
Weight Loss 4 w. 1
Back
Healthy Spine in 28 Days 4 w.
Day: 1, 7, 8, 11, 16
4 w. 1, 7, 8, 11, 16
Stress 4 w. 2
Joints 4 w. 7
Energy 4 w. 1
Flexibility
Yoga Start in 21 Days 3 w.
Day: 1, 2
3 w. 1, 2
Sleep
Healthy Sleep in 28 Days 4 w.
Day: 2, 19
4 w. 2, 19
Balance 4 w. 1
Flexibility
Bend Over and Reach the Floor in 28 Days 4 w.
Day: 3, 4, 14, 18, 24
4 w. 3, 4, 14, 18, 24
Meditation
Meditation for Beginners in 14 Days 2 w.
Day: 2, 4, 5, 8, 9
2 w. 2, 4, 5, 8, 9
Weight Loss
Weight Loss in 14 Days 2 w.
Day: 8, 12
2 w. 8, 12
Weight Loss
Weight Loss in 7 Days 1 w.
Day: 3, 4, 5, 6
1 w. 3, 4, 5, 6
Weight Loss
Weight Loss in 21 Days 3 w.
Day: 4, 5, 12, 15
3 w. 4, 5, 12, 15
Self-Esteem 4 w. 2, 3
Waist
Slim Waist in 28 Days 4 w.
Day: 17, 22, 28
4 w. 17, 22, 28
Arms
Strong Arms in 28 Days 4 w.
Day: 1, 2, 9
4 w. 1, 2, 9
Legs
Slender Legs in 28 Days 4 w.
Day: 3, 4, 7, 11
4 w. 3, 4, 7, 11
Relax
Relaxation in 28 Days 4 w.
Day: 8, 20
4 w. 8, 20
Meditation 1 w. 5
Arms
Strong Arms in 14 Days 2 w.
Day: 6, 14
2 w. 6, 14
Depression
Overcoming Depression in 14 Days 2 w.
Day: 3, 4, 5, 6, 7, 8, 9, 13
2 w. 3, 4, 5, 6, 7, 8, 9, 13
Sleep
Healthy Sleep in 14 Days 2 w.
Day: 1, 5
2 w. 1, 5
Stress
Anti-Stress in 14 Days 2 w.
Day: 2, 3, 4, 9
2 w. 2, 3, 4, 9
Waist 2 w. 1, 2, 3
Lower back 2 w. 10, 12, 13, 14
Energy
Cheerful Morning in 14 Days 2 w.
Day: 1, 2, 6, 12
2 w. 1, 2, 6, 12
Split
Front split in 14 Days 2 w.
Day: 13
2 w. 13
Back
Healthy Spine in 14 Days 2 w.
Day: 5, 6, 7, 8
2 w. 5, 6, 7, 8
Joints 2 w. 6
Flexibility
Flexible Body in 14 Days 2 w.
Day: 1, 3
2 w. 1, 3
Relax
Relaxation in 7 Days 1 w.
Day: 1
1 w. 1
Lower back 1 w. 1, 6
Sleep 1 w. 2
Flexibility 1 w. 1, 2, 3, 4
Abs
6-Pack in 7 Days 1 w.
Day: 3
1 w. 3
Energy 1 w. 1
Depression
Overcoming Depression in 7 Days 1 w.
Day: 1, 2, 3, 4, 5, 6, 7
1 w. 1, 2, 3, 4, 5, 6, 7
Immunity
Boost Your Immune in 7 Days 1 w.
Day: 1, 2, 4
1 w. 1, 2, 4
Energy
Energy Wake Up in 14 Days 2 w.
Day: 8, 9
2 w. 8, 9
Balance 2 w. 5
Flexibility
Bend Over and Reach the Floor in 14 Days 2 w.
Day: 8, 10, 11, 12, 13, 14
2 w. 8, 10, 11, 12, 13, 14
Legs 2 w. 1
Immunity 2 w. 1
Immunity
Boost Your Immune in 21 Days 3 w.
Day: 1, 2, 4, 8
3 w. 1, 2, 4, 8
Flexibility
Flexible Body in 21 Days 3 w.
Day: 8, 10
3 w. 8, 10
Stress
Anti-Stress in 21 Days 3 w.
Day: 9, 10, 11, 16
3 w. 9, 10, 11, 16
Split
Front split in 21 Days 3 w.
Day: 20
3 w. 20
Depression
Overcoming Depression in 21 Days 3 w.
Day: 1, 2, 3, 4, 5, 6, 7, 10, 11, 12, 13, 14, 15, 16, 20
3 w. 1, 2, 3, 4, 5, 6, 7, 10, 11, 12, 13, 14, 15, 16, 20
Joints 3 w. 13
Energy
Energy Wake Up in 7 Days 3 w.
Day: 1, 15, 16
3 w. 1, 15, 16
Sleep
Healthy Sleep in 21 Days 3 w.
Day: 2, 8, 12
3 w. 2, 8, 12
Balance 3 w. 12
Abs
6-Pack in 21 Days 3 w.
Day: 3
3 w. 3
Flexibility
Bend Over and Reach the Floor in 21 Days 3 w.
Day: 1, 2, 3, 4, 15, 17, 18, 19, 20, 21
3 w. 1, 2, 3, 4, 15, 17, 18, 19, 20, 21
Energy
Cheerful Morning in 21 Days 3 w.
Day: 8, 9, 13, 19
3 w. 8, 9, 13, 19
Meditation
Meditation for Beginners in 21 Days 3 w.
Day: 5, 9, 11, 12, 15, 16
3 w. 5, 9, 11, 12, 15, 16
Waist
Slim Waist in 21 Days 3 w.
Day: 8, 9, 10
3 w. 8, 9, 10
Legs 3 w. 8
Arms
Strong Arms in 21 Days 3 w.
Day: 13, 21
3 w. 13, 21
Lower back
Lower Back Pain Relief in 21 days 3 w.
Day: 1, 6, 17, 19, 20, 21
3 w. 1, 6, 17, 19, 20, 21
Relax
Relaxation in 21 Days 3 w.
Day: 1
3 w. 1
Back
Healthy Spine in 21 Days 3 w.
Day: 12, 13, 14, 15
3 w. 12, 13, 14, 15
Habits
Quit Smoking in 7 Days 1 w.
Day: 1, 3
1 w. 1, 3
Habits 2 w. 1
Habits
Quit Smoking in 21 Days 3 w.
Day: 3, 6, 11, 12, 13, 16, 19
3 w. 3, 6, 11, 12, 13, 16, 19
Habits
Quit Smoking in 28 Days 4 w.
Day: 25, 26
4 w. 25, 26
Habits
Stop Drinking in 7 Days 1 w.
Day: 1, 5
1 w. 1, 5
Habits
Stop Drinking in 14 Days 2 w.
Day: 3, 4, 11
2 w. 3, 4, 11
Habits
Stop Drinking in 21 Days 3 w.
Day: 1, 4, 10
3 w. 1, 4, 10
Habits
Stop Drinking in 28 Days 4 w.
Day: 1, 16, 27
4 w. 1, 16, 27
Energy
Static complex in 14 days 2 w.
Day: 1, 4, 9
2 w. 1, 4, 9
Energy
Static complex in 21 days 3 w.
Day: 2, 3, 7, 20
3 w. 2, 3, 7, 20
Energy
Static complex in 28 days 4 w.
Day: 2, 5, 11, 20
4 w. 2, 5, 11, 20
Stress
Release from anxiety in 7 days 1 w.
Day: 2, 5, 6
1 w. 2, 5, 6
Stress 2 w. 1, 5
Stress
Release from anxiety in 21 days 3 w.
Day: 6, 14, 16, 17
3 w. 6, 14, 16, 17
Stress
Release from anxiety in 28 days 4 w.
Day: 1, 6, 10, 23
4 w. 1, 6, 10, 23
Back
Yoga for Scoliosis in 7 Days 1 w.
Day: 3, 4, 6, 7
1 w. 3, 4, 6, 7
Back 2 w. 4, 13
Back
Yoga for Scoliosis in 21 Days 3 w.
Day: 8, 13, 20
3 w. 8, 13, 20
Back
Yoga for Scoliosis in 28 Days 4 w.
Day: 2, 6, 8, 9, 24
4 w. 2, 6, 8, 9, 24
Sex
The prolongation of sexual pleasure for 3 months 12 w.
Day: 2, 22, 30, 36, 40, 51, 60, 67, 75, 78, 82
12 w. 2, 22, 30, 36, 40, 51, 60, 67, 75, 78, 82
Split
Front split in 28 Days 4 w.
Day: 2, 5, 8, 18
4 w. 2, 5, 8, 18
Split
Side split in 28 days 4 w.
Day: 4, 9, 18
4 w. 4, 9, 18
Split
Side split in 35 days 5 w.
Day: 8, 19, 25, 34
5 w. 8, 19, 25, 34
Weight Loss
Edema Reduction in 7 Days 1 w.
Day: 1, 3
1 w. 1, 3
Weight Loss
Edema Reduction in 14 Days 2 w.
Day: 1, 13
2 w. 1, 13
Weight Loss
Edema Reduction in 21 Days 3 w.
Day: 5, 10
3 w. 5, 10
Weight Loss
Edema Reduction in 28 Days 4 w.
Day: 2, 5, 17, 19
4 w. 2, 5, 17, 19
Joints
Hip Opening in 14 Days 2 w.
Day: 2, 8, 10
2 w. 2, 8, 10
Joints
Hip Opening in 21 Days 3 w.
Day: 2, 5
3 w. 2, 5
Joints
Hip Opening in 28 Days 4 w.
Day: 6, 12, 19, 26
4 w. 6, 12, 19, 26
Harmony 1 w. 1
Harmony
Inner Harmony in 14 Days 2 w.
Day: 6, 7, 12, 14
2 w. 6, 7, 12, 14
Harmony
Inner Harmony in 21 Days 3 w.
Day: 4, 8, 20
3 w. 4, 8, 20
Harmony
Inner Harmony in 28 Days 4 w.
Day: 2, 3, 11, 22
4 w. 2, 3, 11, 22
Cardio
Healthy Heart in 14 Days 2 w.
Day: 1, 7
2 w. 1, 7
Cardio
Healthy Heart in 21 Days 3 w.
Day: 3, 16
3 w. 3, 16
Cardio 4 w. 16
Урок 8 ( Downward-Facing Dog Pose )

1 / 1 асан
asana
01:27
Voice instructions in detail
Music
  • Instructor's voice
  • Music
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00