Downward-Facing to Upward-Facing Dog Vinyasa Urdhva adho mukha shvana vinyasa

: 1 min

: 38 score

: 5 kcal

Standing Poses

Dynamic

Favorable effect

Develops awareness of breathing
Strengthens the arm muscles
Improves back flexibility
Improves posture awareness
Boosts energy
Tones the abdominal muscles

Contraindications

Wrist injuries

Lower back injuries

Shoulder injuries

Pregnancy

Technique of execution

Begin on your hands and knees and lift your hips into Downward-Facing Dog. Move forward onto your toes, straighten your arms and gently lift your chest into Upward-Facing Dog. Return to Downward-Facing Dog. Repeat a few times with natural breathing, then sit back on your heels.

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

Bend your knees slightly in Downward-Facing Dog. Lower your knees in Upward-Facing Dog. Stop if the movement still hurts.

Where can I meet

Lesson search

Challenges

Downward-Facing to Upward-Facing Dog Vinyasa occurs 293 times in ready-made lessons

Theme	Title	Time
Health	A. Shishonin's Routine 10 min	10 min
Blood pressure	A. Shishonin's Routine 15 min	15 min
Blood pressure	A. Shishonin's Routine 25 min	25 min
Strength	Strength Routine 25 min	25 min
Strength	Strength Routine 30 min	30 min
Strength	Strength Routine 45 min	45 min
Strength	Strength Routine 60 min	60 min
Strength	Strength Routine 90 min	90 min
Energy	Tibetan Exercises 25 min	25 min
Strength	Strong Arms 10 min	10 min
Strength	Strong Arms 15 min	15 min
Strength	Strong Arms 20 min	20 min
Strength	Strong Arms 25 min	25 min
Strength	Strong Arms 30 min	30 min
Strength	Strong Arms 45 min	45 min
Strength	Strong Arms 60 min	60 min
Strength	Strong Arms 90 min	90 min
Joints	Joint Mobility 45 min	45 min
Joints	Joint Mobility 60 min	60 min
Joints	Joint Mobility 90 min	90 min
Immunity	Immune Support 10 min	10 min
Immunity	Immune Support 15 min	15 min
Immunity	Immune Support 20 min	20 min
Immunity	Immune Support 25 min	25 min
Immunity	Immune Support 30 min	30 min
Immunity	Immune Support 45 min	45 min
Immunity	Immune Support 60 min	60 min
Immunity	Immune Support 90 min	90 min
Eyes	Better Vision 10 min	10 min
Eyes	Better Vision 15 min	15 min
Eyes	Better Vision 20 min	20 min
Eyes	Better Vision 25 min	25 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 10 min	10 min
Waist	Slim Waist 15 min	15 min
Waist	Slim Waist 20 min	20 min
Waist	Slim Waist 25 min	25 min
Waist	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
Pregnancy	Postnatal Recovery 60 min	60 min
Relaxation	Stress Relief 15 min	15 min
Relaxation	Stress Relief 20 min	20 min
Relaxation	Stress Relief 25 min	25 min
Relaxation	Stress Relief 30 min	30 min
Relaxation	Stress Relief 60 min	60 min
Relaxation	Stress Relief 90 min	90 min
Energy	Active Morning 10 min	10 min
Energy	Active Morning 15 min	15 min
Energy	Active Morning 20 min	20 min
Energy	Active Morning 25 min	25 min
Energy	Active Morning 30 min	30 min
Energy	Active Morning 45 min	45 min
Energy	Active Morning 60 min	60 min
Energy	Active Morning 90 min	90 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	Overcoming Depression 10 min	10 min
Depression	Overcoming Depression 15 min	15 min
Depression	Overcoming Depression 20 min	20 min
Depression	Overcoming Depression 25 min	25 min
Stress relief	Overcoming Depression 30 min	30 min
Depression	Overcoming Depression 45 min	45 min
Depression	Overcoming Depression 60 min	60 min
Depression	Overcoming Depression 90 min	90 min
Energy	Restore Your Energy 10 min	10 min
Energy	Restore Your Energy 15 min	15 min
Energy	Restore Your Energy 20 min	20 min
Energy	Restore Your Energy 25 min	25 min
Energy	Restore Your Energy 30 min	30 min
Energy	Restore Your Energy 45 min	45 min
Energy	Restore Your Energy 60 min	60 min
Energy	Restore Your Energy 90 min	90 min
Energy	Dynamic Routine 10 min	10 min
Energy	Dynamic Routine 15 min	15 min
Energy	Dynamic Routine 20 min	20 min
Energy	Dynamic Routine 25 min	25 min
Energy	Dynamic Routine 30 min	30 min
Energy	Dynamic Routine 45 min	45 min
Energy	Dynamic Routine 60 min	60 min
Energy	Dynamic Routine 90 min	90 min
Running	Yoga Before Running 10 min	10 min
Running	Yoga Before Running 15 min	15 min
Running	Yoga Before Running 20 min	20 min
Running	Yoga Before Running 25 min	25 min
Running	Yoga Before Running 30 min	30 min
Running	Yoga Before Running 45 min	45 min
Running	Yoga Before Running 60 min	60 min
Running	Yoga Before Running 90 min	90 min
Back	Healthy Neck 10 min	10 min
Back	Healthy Neck 15 min	15 min
Back	Healthy Neck 20 min	20 min
Back	Healthy Neck 25 min	25 min
Back	Healthy Neck 30 min	30 min
Back	Healthy Neck 45 min	45 min
Back	Healthy Neck 60 min	60 min
Back	Healthy Neck 90 min	90 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 Back 10 min	10 min
Back	Yoga for the Back 15 min	15 min
Back	Yoga for the Back 20 min	20 min
Back	Yoga for the Back 25 min	25 min
Back	Yoga for the Back 30 min	30 min
Back	Yoga for the Back 45 min	45 min
Back	Yoga for the Back 60 min	60 min
Back	Yoga for the Back 90 min	90 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
Sports	Yoga for Snowboarders 15 min	15 min
Sports	Yoga for Snowboarders 20 min	20 min
Sports	Yoga for Snowboarders 25 min	25 min
Sports	Yoga for Snowboarders 30 min	30 min
Sports	Yoga for Snowboarders 45 min	45 min
Sports	Yoga for Snowboarders 60 min	60 min
Sports	Yoga for Snowboarders 90 min	90 min
Active ageing	Cardio Yoga 60+ 30 min	30 min
Active ageing	Yoga 60+: Back and Posture 10 min	10 min
Active ageing	Yoga 60+: Back and Posture 15 min	15 min
Active ageing	Yoga 60+: Back and Posture 20 min	20 min
Active ageing	Yoga 60+: Back and Posture 25 min	25 min
Active ageing	Yoga 60+: Back and Posture 30 min	30 min
Active ageing	Yoga 60+ for High Blood Pressure 30 min	30 min
Active ageing	Yoga 60+ for Immune Support 15 min	15 min
Active ageing	Yoga 60+ for Immune Support 20 min	20 min
Active ageing	Yoga 60+ for Immune Support 25 min	25 min
Active ageing	Yoga 60+ for Immune Support 30 min	30 min
Cardio	Cardio Yoga 10 min	10 min
Cardio	Cardio Yoga 15 min	15 min
Cardio	Cardio Yoga 20 min	20 min
Cardio	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 20 min	20 min
Chest	Yoga for the Chest and Posture 25 min	25 min
Chest	Yoga for the Chest and Posture 30 min	30 min
Chest	Yoga for the Chest and Posture 45 min	45 min
Chest	Yoga for the Chest and Posture 60 min	60 min
Chest	Yoga for the Chest and Posture 90 min	90 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
Core	Toned Abs 25 min	25 min
Core	Toned Abs 30 min	30 min
Core	Toned Abs 60 min	60 min
Core	Toned Abs 90 min	90 min
Lungs	Yoga for Easier Breathing 20 min	20 min
Lungs	Yoga for Easier Breathing 25 min	25 min
Health	Yoga for Easier Breathing 30 min	30 min
Lungs	Yoga for Easier Breathing 45 min	45 min
Lungs	Yoga for Easier Breathing 60 min	60 min
Lungs	Yoga for Easier Breathing 90 min	90 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 10 min	10 min
Whole body	Yoga Before a Flight 15 min	15 min
Travel	Yoga Before a Flight 20 min	20 min
Travel	Yoga Before a Flight 25 min	25 min
Travel	Yoga Before a Flight 30 min	30 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 Low Blood Pressure 90 min	90 min
Blood pressure	Yoga for High Blood Pressure 20 min	20 min
Blood pressure	Yoga for High Blood Pressure 25 min	25 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
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
Energy	Awaken Your Strength 10 min	10 min
Energy	Awaken Your Strength 15 min	15 min
Energy	Awaken Your Strength 20 min	20 min
Energy	Awaken Your Strength 25 min	25 min
Energy	Awaken Your Strength 30 min	30 min
Energy	Awaken Your Strength 45 min	45 min
Energy	Awaken Your Strength 60 min	60 min
Energy	Awaken Your Strength 90 min	90 min
Weight loss	Intensive Weight Loss 60 min	60 min
Weight loss	Intensive Weight Loss 90 min	90 min
Travel	Yoga After a Flight 30 min	30 min
Travel	Yoga After a Flight 45 min	45 min
Travel	Yoga After a Flight 60 min	60 min
Travel	Yoga After a Flight 90 min	90 min
Diabetes	Yoga for Diabetes 20 min	20 min
Diabetes	Yoga for Diabetes 25 min	25 min
Diabetes	Yoga for Diabetes 30 min	30 min
Diabetes	Yoga for Diabetes 45 min	45 min
Diabetes	Yoga for Diabetes 60 min	60 min
Diabetes	Yoga for Diabetes 90 min	90 min
Liver	Yoga When Giving Up Alcohol 45 min	45 min
Lungs	Yoga When Quitting Smoking 15 min	15 min
Lungs	Yoga When Quitting Smoking 20 min	20 min
Lungs	Yoga When Quitting Smoking 45 min	45 min
Lungs	Yoga When Quitting Smoking 60 min	60 min
Lungs	Yoga When Quitting Smoking 90 min	90 min
Energy	Tibetan Exercises 45 min	45 min
Energy	Tibetan Exercises 60 min	60 min
Energy	Tibetan Exercises 90 min	90 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
Depression	Yoga for Anxiety Relief 90 min	90 min
Stress relief	Yoga for Anxiety Relief 20 min	20 min
Flexibility	Swelling Relief 20 min	20 min
Flexibility	Swelling Relief 30 min	30 min
Flexibility	Swelling Relief 60 min	60 min
Flexibility	Swelling Relief 90 min	90 min
Energy	Muscle Tension Relief 45 min	45 min
Energy	Muscle Tension Relief 60 min	60 min
Energy	Muscle Tension Relief 90 min	90 min
Weight loss	Slim Body 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
Weight loss	Slim Body 60 min	60 min
Weight loss	Slim Body 90 min	90 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
Stress relief	Yoga After Work 90 min	90 min
Weight loss	Yoga for Weight Loss 45 min	45 min
Back	Yoga for Hyperlordosis 90 min	90 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
Arms	Yoga for Hands and Wrists 15 min	15 min
Arms	Yoga for Hands and Wrists 20 min	20 min
Arms	Yoga for Hands and Wrists 25 min	25 min
Arms	Yoga for Hands and Wrists 30 min	30 min
Arms	Yoga for Hands and Wrists 45 min	45 min
Arms	Yoga for Hands and Wrists 60 min	60 min
Arms	Yoga for Hands and Wrists 90 min	90 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
Active ageing	Yoga During Menopause 10 min	10 min
Active ageing	Yoga During Menopause 15 min	15 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
Stress relief	Yoga for ADHD 90 min	90 min
Back	Yoga for Shoulders and Shoulder Blades 30 min	30 min
Back	Yoga for Shoulders and Shoulder Blades 45 min	45 min
Back	Yoga for Shoulders and Shoulder Blades 60 min	60 min
Back	Yoga for Shoulders and Shoulder Blades 90 min	90 min
Habits	Sugar-Free 15 min	15 min
Sports	Yoga for Golfers 90 min	90 min
Energy	Mat Pilates 10 min	10 min
Energy	Mat Pilates 15 min	15 min
Energy	Mat Pilates 45 min	45 min
Energy	Mat Pilates 60 min	60 min
Energy	Mat Pilates 90 min	90 min

Downward-Facing to Upward-Facing Dog Vinyasa occurs 131 time in ready-made courses

Theme	Title	Duration	Day
Beginners	Yoga for Beginners 1 w. Day: 7	1 w.	7
Beginners	Yoga for Beginners 2 w. Day: 9, 11, 12, 13, 14	2 w.	9, 11, 12, 13, 14
Weight loss	Weight Loss 3 w. Day: 19, 20, 21	3 w.	19, 20, 21
Weight loss	Slim Waist 4 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 10, 11, 26, 27, 28	4 w.	1, 2, 3, 4, 5, 6, 7, 8, 10, 11, 26, 27, 28
Whole body	Strong Arms 4 w. Day: 4, 5, 9, 10, 11, 13, 16, 17, 19, 23, 26, 27, 28	4 w.	4, 5, 9, 10, 11, 13, 16, 17, 19, 23, 26, 27, 28
Whole body	Firm Glutes 4 w. Day: 5	4 w.	5
Back	Relief from Lower Back Pain 4 w. Day: 16, 17, 19	4 w.	16, 17, 19
Whole body	Strong Arms 2 w. Day: 6, 7, 13	2 w.	6, 7, 13
Stress relief	Overcoming Depression 2 w. Day: 6, 7, 8, 9, 10, 11, 13, 14	2 w.	6, 7, 8, 9, 10, 11, 13, 14
Weight loss	Toned Abs 2 w. Day: 5, 9	2 w.	5, 9
Stress relief	Stress Relief 2 w. Day: 9, 12, 14	2 w.	9, 12, 14
Weight loss	Slim Waist 2 w. Day: 1, 2, 4, 8, 10, 11, 13	2 w.	1, 2, 4, 8, 10, 11, 13
Back	Relief from Lower Back Pain 2 w. Day: 5, 7, 8, 9, 11, 12, 13	2 w.	5, 7, 8, 9, 11, 12, 13
Energy	Energizing Morning 2 w. Day: 2, 5, 7, 12, 13, 14	2 w.	2, 5, 7, 12, 13, 14
Back	Regal Posture 2 w. Day: 5, 6, 7, 8, 9, 10, 11, 13, 14	2 w.	5, 6, 7, 8, 9, 10, 11, 13, 14
Back	Healthy Back 2 w. Day: 1, 2, 3, 4, 5, 7, 8, 9, 10, 12	2 w.	1, 2, 3, 4, 5, 7, 8, 9, 10, 12
Whole body	Healthy Joints 2 w. Day: 1, 3	2 w.	1, 3
Whole body	Flexible Body 2 w. Day: 5, 6, 14	2 w.	5, 6, 14
Back	Relief from Lower Back Pain 1 w. Day: 2, 5, 6, 7	1 w.	2, 5, 6, 7
Whole body	Strong Arms 1 w. Day: 5	1 w.	5
Whole body	Front Splits 1 w. Day: 6	1 w.	6
Energy	Energizing Morning 1 w. Day: 1, 2, 3, 4, 7	1 w.	1, 2, 3, 4, 7
Weight loss	Toned Abs 1 w. Day: 5, 6, 7	1 w.	5, 6, 7
Back	Regal Posture 1 w. Day: 3, 4, 5, 6, 7	1 w.	3, 4, 5, 6, 7
Weight loss	Awaken Your Strength 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Stress relief	Overcoming Depression 1 w. Day: 4, 5, 6	1 w.	4, 5, 6
Whole body	Healthy Joints 1 w. Day: 5, 7	1 w.	5, 7
Stress relief	Stress Relief 1 w. Day: 6, 7	1 w.	6, 7
Back	Healthy Back 1 w. Day: 4, 5, 6, 7	1 w.	4, 5, 6, 7
Health	Strengthen Your Immunity 1 w. Day: 1, 2, 3, 4, 7	1 w.	1, 2, 3, 4, 7
Weight loss	Awaken Your Strength 2 w. Day: 1, 8, 10	2 w.	1, 8, 10
Whole body	Build Your Balance 2 w. Day: 5	2 w.	5
Whole body	Touch the Floor 2 w. Day: 8	2 w.	8
Weight loss	Lean Legs 2 w. Day: 9	2 w.	9
Confidence	Boost Your Self-Esteem 2 w. Day: 4, 9, 13, 14	2 w.	4, 9, 13, 14
Health	Strengthen Your Immunity 2 w. Day: 1, 2, 6, 7, 8, 10, 13, 14	2 w.	1, 2, 6, 7, 8, 10, 13, 14
Health	Strengthen Your Immunity 3 w. Day: 1, 2, 3, 4, 7, 8, 9, 13, 14, 15, 17, 20, 21	3 w.	1, 2, 3, 4, 7, 8, 9, 13, 14, 15, 17, 20, 21
Whole body	Flexible Body 3 w. Day: 12, 13, 21	3 w.	12, 13, 21
Stress relief	Stress Relief 3 w. Day: 6, 7, 16, 19, 21	3 w.	6, 7, 16, 19, 21
Whole body	Front Splits 3 w. Day: 6	3 w.	6
Stress relief	Overcoming Depression 3 w. Day: 4, 5, 6, 13, 14, 15, 16, 17, 18, 20, 21	3 w.	4, 5, 6, 13, 14, 15, 16, 17, 18, 20, 21
Whole body	Healthy Joints 3 w. Day: 5, 7, 8, 10	3 w.	5, 7, 8, 10
Weight loss	Awaken Your Strength 3 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 15, 17	3 w.	1, 2, 3, 4, 5, 6, 7, 8, 15, 17
Whole body	Build Your Balance 3 w. Day: 12	3 w.	12
Back	Regal Posture 3 w. Day: 3, 4, 5, 6, 7, 12, 13, 14, 15, 16, 17, 18, 20, 21	3 w.	3, 4, 5, 6, 7, 12, 13, 14, 15, 16, 17, 18, 20, 21
Weight loss	Toned Abs 3 w. Day: 5, 6, 7, 12, 16	3 w.	5, 6, 7, 12, 16
Whole body	Touch the Floor 3 w. Day: 15	3 w.	15
Energy	Energizing Morning 3 w. Day: 1, 2, 3, 4, 7, 9, 12, 14, 19, 20, 21	3 w.	1, 2, 3, 4, 7, 9, 12, 14, 19, 20, 21
Weight loss	Slim Waist 3 w. Day: 8, 9, 11, 15, 17, 18, 20	3 w.	8, 9, 11, 15, 17, 18, 20
Weight loss	Lean Legs 3 w. Day: 16	3 w.	16
Confidence	Boost Your Self-Esteem 3 w. Day: 11, 16, 20, 21	3 w.	11, 16, 20, 21
Whole body	Strong Arms 3 w. Day: 5, 13, 14, 20	3 w.	5, 13, 14, 20
Back	Relief from Lower Back Pain 3 w. Day: 2, 5, 6, 7, 12, 14, 15, 16, 18, 19, 20	3 w.	2, 5, 6, 7, 12, 14, 15, 16, 18, 19, 20
Back	Healthy Back 3 w. Day: 4, 5, 6, 7, 8, 9, 10, 11, 12, 14, 15, 16, 17, 19	3 w.	4, 5, 6, 7, 8, 9, 10, 11, 12, 14, 15, 16, 17, 19
Health	Quit Smoking 1 w. Day: 1, 3, 6, 7	1 w.	1, 3, 6, 7
Health	Quit Smoking 2 w. Day: 6, 8, 14	2 w.	6, 8, 14
Health	Quit Smoking 3 w. Day: 8, 9, 10, 11, 12, 13, 16, 17	3 w.	8, 9, 10, 11, 12, 13, 16, 17
Health	Quit Smoking 4 w. Day: 8, 9, 10, 11, 13, 15, 16, 17, 19, 20, 23, 24, 27	4 w.	8, 9, 10, 11, 13, 15, 16, 17, 19, 20, 23, 24, 27
Health	Quit Drinking 2 w. Day: 3, 8	2 w.	3, 8
Health	Quit Drinking 3 w. Day: 4, 10, 19	3 w.	4, 10, 19
Health	Quit Drinking 4 w. Day: 4, 6, 11, 15, 22, 23	4 w.	4, 6, 11, 15, 22, 23
Stress relief	Relief from Anxiety 1 w. Day: 1, 3	1 w.	1, 3
Stress relief	Relief from Anxiety 2 w. Day: 1, 3, 6	2 w.	1, 3, 6
Stress relief	Relief from Anxiety 3 w. Day: 10	3 w.	10
Stress relief	Relief from Anxiety 4 w. Day: 6, 16	4 w.	6, 16
Men's health	Prolong Sexual Pleasure 12 w. Day: 9, 15, 20, 40, 46, 51, 57, 67, 71, 78	12 w.	9, 15, 20, 40, 46, 51, 57, 67, 71, 78
Whole body	Front Splits 4 w. Day: 15	4 w.	15
Whole body	Middle Splits 4 w. Day: 9, 18	4 w.	9, 18
Whole body	Middle Splits 5 w. Day: 5, 25	5 w.	5, 25
Health	Reduce Puffiness 2 w. Day: 1, 6, 10	2 w.	1, 6, 10
Health	Reduce Puffiness 3 w. Day: 3, 5, 15	3 w.	3, 5, 15
Health	Reduce Puffiness 4 w. Day: 1, 12, 18, 20, 27	4 w.	1, 12, 18, 20, 27
Whole body	Open Your Hips 3 w. Day: 2, 5	3 w.	2, 5
Whole body	Open Your Hips 4 w. Day: 2, 6, 18, 26	4 w.	2, 6, 18, 26
Health	Healthy Heart 1 w. Day: 1, 3, 4, 7	1 w.	1, 3, 4, 7
Health	Healthy Heart 2 w. Day: 1, 3, 7, 8, 10, 14	2 w.	1, 3, 7, 8, 10, 14
Health	Healthy Heart 3 w. Day: 1, 3, 8, 10, 16, 17, 19, 20	3 w.	1, 3, 8, 10, 16, 17, 19, 20
Health	Healthy Heart 4 w. Day: 1, 6, 8, 10, 12, 16, 22, 24, 25, 27	4 w.	1, 6, 8, 10, 12, 16, 22, 24, 25, 27
Whole body	Advanced Yoga 1 w. Day: 1	1 w.	1
Whole body	Advanced Yoga 2 w. Day: 9	2 w.	9
Whole body	Advanced Yoga 3 w. Day: 5, 9, 13, 18	3 w.	5, 9, 13, 18
Whole body	Advanced Yoga 4 w. Day: 16	4 w.	16
Whole body	Advanced Yoga 5 w. Day: 5, 6, 15	5 w.	5, 6, 15
Women's health	Postpartum Recovery 1 w. Day: 1, 7	1 w.	1, 7
Women's health	Postpartum Recovery 2 w. Day: 1, 9	2 w.	1, 9
Women's health	Postpartum Recovery 3 w. Day: 16	3 w.	16
Women's health	Postpartum Recovery 4 w. Day: 10, 24	4 w.	10, 24
Back	Healthy Neck 1 w. Day: 1, 3, 6, 7	1 w.	1, 3, 6, 7
Back	Healthy Neck 2 w. Day: 4, 5, 14	2 w.	4, 5, 14
Back	Healthy Neck 3 w. Day: 1, 6, 14, 15, 16, 18, 21	3 w.	1, 6, 14, 15, 16, 18, 21
Back	Healthy Neck 4 w. Day: 3, 9, 11, 15, 20, 22, 23, 27	4 w.	3, 9, 11, 15, 20, 22, 23, 27
Health	Headache Relief 1 w. Day: 1, 2, 3	1 w.	1, 2, 3
Health	Headache Relief 2 w. Day: 1, 6, 11	2 w.	1, 6, 11
Health	Headache Relief 3 w. Day: 4, 8, 15	3 w.	4, 8, 15
Health	Headache Relief 4 w. Day: 1, 18, 19	4 w.	1, 18, 19
Weight loss	Lean Body 1 w. Day: 5, 7	1 w.	5, 7
Weight loss	Lean Body 2 w. Day: 14	2 w.	14
Weight loss	Lean Body 3 w. Day: 3, 12, 15	3 w.	3, 12, 15
Weight loss	Lean Body 4 w. Day: 1, 8, 11, 12, 18, 21, 22, 25	4 w.	1, 8, 11, 12, 18, 21, 22, 25
Whole body	Beautiful Bust 1 w. Day: 2, 3	1 w.	2, 3
Whole body	Beautiful Bust 2 w. Day: 2, 6	2 w.	2, 6
Whole body	Beautiful Bust 3 w. Day: 2, 5, 6, 13, 15, 16, 21	3 w.	2, 5, 6, 13, 15, 16, 21
Whole body	Beautiful Bust 4 w. Day: 1, 8, 11, 14, 18, 25	4 w.	1, 8, 11, 14, 18, 25
Health	Healthy Digestion 1 w. Day: 1, 3	1 w.	1, 3
Health	Healthy Digestion 2 w. Day: 3, 5, 7, 8, 12	2 w.	3, 5, 7, 8, 12
Health	Healthy Digestion 3 w. Day: 3, 9, 11, 15	3 w.	3, 9, 11, 15
Health	Healthy Digestion 4 w. Day: 3, 8, 15, 20, 24	4 w.	3, 8, 15, 20, 24
Men's health	Prolong Sexual Pleasure 1 w. Day: 5	1 w.	5
Men's health	Prolong Sexual Pleasure 2 w. Day: 3, 8, 13	2 w.	3, 8, 13
Men's health	Prolong Sexual Pleasure 3 w. Day: 1, 13, 16	3 w.	1, 13, 16
Men's health	Prolong Sexual Pleasure 4 w. Day: 11, 20, 24, 27	4 w.	11, 20, 24, 27
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: 2, 4, 5	2 w.	2, 4, 5
Stress relief	Yoga in the Big City 3 w. Day: 1, 3	3 w.	1, 3
Stress relief	Yoga in the Big City 4 w. Day: 1, 3, 22, 27, 28	4 w.	1, 3, 22, 27, 28
Back	Atlas Stands Tall 1 w. Day: 1, 2, 4, 7	1 w.	1, 2, 4, 7
Back	Atlas Stands Tall 2 w. Day: 1, 2, 4, 7, 8, 9, 10, 11, 12, 14	2 w.	1, 2, 4, 7, 8, 9, 10, 11, 12, 14
Back	Atlas Stands Tall 3 w. Day: 1, 2, 4, 7, 8, 9, 10, 11, 12, 14, 15, 20, 21	3 w.	1, 2, 4, 7, 8, 9, 10, 11, 12, 14, 15, 20, 21
Back	Atlas Stands Tall 4 w. Day: 1, 2, 4, 7, 8, 9, 10, 11, 12, 14, 15, 20, 21, 22, 24, 26, 28	4 w.	1, 2, 4, 7, 8, 9, 10, 11, 12, 14, 15, 20, 21, 22, 24, 26, 28
Stress relief	The Calm Formula 1 w. Day: 2, 5	1 w.	2, 5
Stress relief	The Calm Formula 2 w. Day: 2, 5, 8	2 w.	2, 5, 8
Stress relief	The Calm Formula 3 w. Day: 2, 5, 8	3 w.	2, 5, 8
Stress relief	The Calm Formula 4 w. Day: 2, 5, 8, 25, 26	4 w.	2, 5, 8, 25, 26
Whole body	Flexibility Whisperer 1 w. Day: 1	1 w.	1
Whole body	Flexibility Whisperer 2 w. Day: 1, 9, 12	2 w.	1, 9, 12
Whole body	Flexibility Whisperer 3 w. Day: 1, 9, 12, 16, 18	3 w.	1, 9, 12, 16, 18
Whole body	Flexibility Whisperer 4 w. Day: 1, 9, 12, 16, 18, 24, 28	4 w.	1, 9, 12, 16, 18, 24, 28
Weight loss	Intensive Weight Loss 1 w. Day: 1	1 w.	1
Weight loss	Intensive Weight Loss 2 w. Day: 1, 11	2 w.	1, 11
Weight loss	Intensive Weight Loss 3 w. Day: 1, 11, 17, 20	3 w.	1, 11, 17, 20
Weight loss	Intensive Weight Loss 4 w. Day: 1, 11, 17, 20, 22, 25	4 w.	1, 11, 17, 20, 22, 25

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Challenges

Downward-Facing to Upward-Facing Dog Vinyasa occurs 293 times in ready-made lessons

Lesson	Duration
A. Shishonin's Routine	10 min
A. Shishonin's Routine	15 min
A. Shishonin's Routine	25 min
Strength Routine	25 min
Strength Routine	30 min
Strength Routine	45 min
Strength Routine	60 min
Strength Routine	90 min
Tibetan Exercises	25 min
Strong Arms	10 min
Strong Arms	15 min
Strong Arms	20 min
Strong Arms	25 min
Strong Arms	30 min
Strong Arms	45 min
Strong Arms	60 min
Strong Arms	90 min
Joint Mobility	45 min
Joint Mobility	60 min
Joint Mobility	90 min
Immune Support	10 min
Immune Support	15 min
Immune Support	20 min
Immune Support	25 min
Immune Support	30 min
Immune Support	45 min
Immune Support	60 min
Immune Support	90 min
Better Vision	10 min
Better Vision	15 min
Better Vision	20 min
Better Vision	25 min
Better Vision	30 min
Better Vision	45 min
Better Vision	60 min
Better Vision	90 min
Slim Waist	10 min
Slim Waist	15 min
Slim Waist	20 min
Slim Waist	25 min
Slim Waist	30 min
Slim Waist	45 min
Slim Waist	60 min
Slim Waist	90 min
Postnatal Recovery	60 min
Stress Relief	15 min
Stress Relief	20 min
Stress Relief	25 min
Stress Relief	30 min
Stress Relief	60 min
Stress Relief	90 min
Active Morning	10 min
Active Morning	15 min
Active Morning	20 min
Active Morning	25 min
Active Morning	30 min
Active Morning	45 min
Active Morning	60 min
Active Morning	90 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
Overcoming Depression	10 min
Overcoming Depression	15 min
Overcoming Depression	20 min
Overcoming Depression	25 min
Overcoming Depression	30 min
Overcoming Depression	45 min
Overcoming Depression	60 min
Overcoming Depression	90 min
Restore Your Energy	10 min
Restore Your Energy	15 min
Restore Your Energy	20 min
Restore Your Energy	25 min
Restore Your Energy	30 min
Restore Your Energy	45 min
Restore Your Energy	60 min
Restore Your Energy	90 min
Dynamic Routine	10 min
Dynamic Routine	15 min
Dynamic Routine	20 min
Dynamic Routine	25 min
Dynamic Routine	30 min
Dynamic Routine	45 min
Dynamic Routine	60 min
Dynamic Routine	90 min
Yoga Before Running	10 min
Yoga Before Running	15 min
Yoga Before Running	20 min
Yoga Before Running	25 min
Yoga Before Running	30 min
Yoga Before Running	45 min
Yoga Before Running	60 min
Yoga Before Running	90 min
Healthy Neck	10 min
Healthy Neck	15 min
Healthy Neck	20 min
Healthy Neck	25 min
Healthy Neck	30 min
Healthy Neck	45 min
Healthy Neck	60 min
Healthy Neck	90 min
Yoga for the Kidneys	45 min
Yoga for the Kidneys	60 min
Yoga for the Kidneys	90 min
Yoga for the Back	10 min
Yoga for the Back	15 min
Yoga for the Back	20 min
Yoga for the Back	25 min
Yoga for the Back	30 min
Yoga for the Back	45 min
Yoga for the Back	60 min
Yoga for the Back	90 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
Yoga for Snowboarders	15 min
Yoga for Snowboarders	20 min
Yoga for Snowboarders	25 min
Yoga for Snowboarders	30 min
Yoga for Snowboarders	45 min
Yoga for Snowboarders	60 min
Yoga for Snowboarders	90 min
Cardio Yoga 60+	30 min
Yoga 60+: Back and Posture	10 min
Yoga 60+: Back and Posture	15 min
Yoga 60+: Back and Posture	20 min
Yoga 60+: Back and Posture	25 min
Yoga 60+: Back and Posture	30 min
Yoga 60+ for High Blood Pressure	30 min
Yoga 60+ for Immune Support	15 min
Yoga 60+ for Immune Support	20 min
Yoga 60+ for Immune Support	25 min
Yoga 60+ for Immune Support	30 min
Cardio Yoga	10 min
Cardio Yoga	15 min
Cardio Yoga	20 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	20 min
Yoga for the Chest and Posture	25 min
Yoga for the Chest and Posture	30 min
Yoga for the Chest and Posture	45 min
Yoga for the Chest and Posture	60 min
Yoga for the Chest and Posture	90 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
Toned Abs	25 min
Toned Abs	30 min
Toned Abs	60 min
Toned Abs	90 min
Yoga for Easier Breathing	20 min
Yoga for Easier Breathing	25 min
Yoga for Easier Breathing	30 min
Yoga for Easier Breathing	45 min
Yoga for Easier Breathing	60 min
Yoga for Easier Breathing	90 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	10 min
Yoga Before a Flight	15 min
Yoga Before a Flight	20 min
Yoga Before a Flight	25 min
Yoga Before a Flight	30 min
Yoga Before a Flight	45 min
Yoga Before a Flight	60 min
Yoga Before a Flight	90 min
Yoga for Low Blood Pressure	90 min
Yoga for High Blood Pressure	20 min
Yoga for High Blood Pressure	25 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
Good Posture	20 min
Good Posture	25 min
Good Posture	30 min
Good Posture	45 min
Good Posture	60 min
Good Posture	90 min
Awaken Your Strength	10 min
Awaken Your Strength	15 min
Awaken Your Strength	20 min
Awaken Your Strength	25 min
Awaken Your Strength	30 min
Awaken Your Strength	45 min
Awaken Your Strength	60 min
Awaken Your Strength	90 min
Intensive Weight Loss	60 min
Intensive Weight Loss	90 min
Yoga After a Flight	30 min
Yoga After a Flight	45 min
Yoga After a Flight	60 min
Yoga After a Flight	90 min
Yoga for Diabetes	20 min
Yoga for Diabetes	25 min
Yoga for Diabetes	30 min
Yoga for Diabetes	45 min
Yoga for Diabetes	60 min
Yoga for Diabetes	90 min
Yoga When Giving Up Alcohol	45 min
Yoga When Quitting Smoking	15 min
Yoga When Quitting Smoking	20 min
Yoga When Quitting Smoking	45 min
Yoga When Quitting Smoking	60 min
Yoga When Quitting Smoking	90 min
Tibetan Exercises	45 min
Tibetan Exercises	60 min
Tibetan Exercises	90 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
Yoga for Anxiety Relief	90 min
Yoga for Anxiety Relief	20 min
Swelling Relief	20 min
Swelling Relief	30 min
Swelling Relief	60 min
Swelling Relief	90 min
Muscle Tension Relief	45 min
Muscle Tension Relief	60 min
Muscle Tension Relief	90 min
Slim Body	15 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
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 After Work	90 min
Yoga for Weight Loss	45 min
Yoga for Hyperlordosis	90 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 Hands and Wrists	15 min
Yoga for Hands and Wrists	20 min
Yoga for Hands and Wrists	25 min
Yoga for Hands and Wrists	30 min
Yoga for Hands and Wrists	45 min
Yoga for Hands and Wrists	60 min
Yoga for Hands and Wrists	90 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 During Menopause	10 min
Yoga During Menopause	15 min
Yoga During Menopause	45 min
Yoga During Menopause	60 min
Yoga During Menopause	90 min
Yoga for ADHD	90 min
Yoga for Shoulders and Shoulder Blades	30 min
Yoga for Shoulders and Shoulder Blades	45 min
Yoga for Shoulders and Shoulder Blades	60 min
Yoga for Shoulders and Shoulder Blades	90 min
Sugar-Free	15 min
Yoga for Golfers	90 min
Mat Pilates	10 min
Mat Pilates	15 min
Mat Pilates	45 min
Mat Pilates	60 min
Mat Pilates	90 min

Downward-Facing to Upward-Facing Dog Vinyasa occurs 131 time in ready-made courses

Theme	Title	Duration	Day
Beginners	Yoga for Beginners 1 w. Day: 7	1 w.	7
Beginners	Yoga for Beginners 2 w. Day: 9, 11, 12, 13, 14	2 w.	9, 11, 12, 13, 14
Weight loss	Weight Loss 3 w. Day: 19, 20, 21	3 w.	19, 20, 21
Weight loss	Slim Waist 4 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 10, 11, 26, 27, 28	4 w.	1, 2, 3, 4, 5, 6, 7, 8, 10, 11, 26, 27, 28
Whole body	Strong Arms 4 w. Day: 4, 5, 9, 10, 11, 13, 16, 17, 19, 23, 26, 27, 28	4 w.	4, 5, 9, 10, 11, 13, 16, 17, 19, 23, 26, 27, 28
Whole body	Firm Glutes 4 w. Day: 5	4 w.	5
Back	Relief from Lower Back Pain 4 w. Day: 16, 17, 19	4 w.	16, 17, 19
Whole body	Strong Arms 2 w. Day: 6, 7, 13	2 w.	6, 7, 13
Stress relief	Overcoming Depression 2 w. Day: 6, 7, 8, 9, 10, 11, 13, 14	2 w.	6, 7, 8, 9, 10, 11, 13, 14
Weight loss	Toned Abs 2 w. Day: 5, 9	2 w.	5, 9
Stress relief	Stress Relief 2 w. Day: 9, 12, 14	2 w.	9, 12, 14
Weight loss	Slim Waist 2 w. Day: 1, 2, 4, 8, 10, 11, 13	2 w.	1, 2, 4, 8, 10, 11, 13
Back	Relief from Lower Back Pain 2 w. Day: 5, 7, 8, 9, 11, 12, 13	2 w.	5, 7, 8, 9, 11, 12, 13
Energy	Energizing Morning 2 w. Day: 2, 5, 7, 12, 13, 14	2 w.	2, 5, 7, 12, 13, 14
Back	Regal Posture 2 w. Day: 5, 6, 7, 8, 9, 10, 11, 13, 14	2 w.	5, 6, 7, 8, 9, 10, 11, 13, 14
Back	Healthy Back 2 w. Day: 1, 2, 3, 4, 5, 7, 8, 9, 10, 12	2 w.	1, 2, 3, 4, 5, 7, 8, 9, 10, 12
Whole body	Healthy Joints 2 w. Day: 1, 3	2 w.	1, 3
Whole body	Flexible Body 2 w. Day: 5, 6, 14	2 w.	5, 6, 14
Back	Relief from Lower Back Pain 1 w. Day: 2, 5, 6, 7	1 w.	2, 5, 6, 7
Whole body	Strong Arms 1 w. Day: 5	1 w.	5
Whole body	Front Splits 1 w. Day: 6	1 w.	6
Energy	Energizing Morning 1 w. Day: 1, 2, 3, 4, 7	1 w.	1, 2, 3, 4, 7
Weight loss	Toned Abs 1 w. Day: 5, 6, 7	1 w.	5, 6, 7
Back	Regal Posture 1 w. Day: 3, 4, 5, 6, 7	1 w.	3, 4, 5, 6, 7
Weight loss	Awaken Your Strength 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Stress relief	Overcoming Depression 1 w. Day: 4, 5, 6	1 w.	4, 5, 6
Whole body	Healthy Joints 1 w. Day: 5, 7	1 w.	5, 7
Stress relief	Stress Relief 1 w. Day: 6, 7	1 w.	6, 7
Back	Healthy Back 1 w. Day: 4, 5, 6, 7	1 w.	4, 5, 6, 7
Health	Strengthen Your Immunity 1 w. Day: 1, 2, 3, 4, 7	1 w.	1, 2, 3, 4, 7
Weight loss	Awaken Your Strength 2 w. Day: 1, 8, 10	2 w.	1, 8, 10
Whole body	Build Your Balance 2 w. Day: 5	2 w.	5
Whole body	Touch the Floor 2 w. Day: 8	2 w.	8
Weight loss	Lean Legs 2 w. Day: 9	2 w.	9
Confidence	Boost Your Self-Esteem 2 w. Day: 4, 9, 13, 14	2 w.	4, 9, 13, 14
Health	Strengthen Your Immunity 2 w. Day: 1, 2, 6, 7, 8, 10, 13, 14	2 w.	1, 2, 6, 7, 8, 10, 13, 14
Health	Strengthen Your Immunity 3 w. Day: 1, 2, 3, 4, 7, 8, 9, 13, 14, 15, 17, 20, 21	3 w.	1, 2, 3, 4, 7, 8, 9, 13, 14, 15, 17, 20, 21
Whole body	Flexible Body 3 w. Day: 12, 13, 21	3 w.	12, 13, 21
Stress relief	Stress Relief 3 w. Day: 6, 7, 16, 19, 21	3 w.	6, 7, 16, 19, 21
Whole body	Front Splits 3 w. Day: 6	3 w.	6
Stress relief	Overcoming Depression 3 w. Day: 4, 5, 6, 13, 14, 15, 16, 17, 18, 20, 21	3 w.	4, 5, 6, 13, 14, 15, 16, 17, 18, 20, 21
Whole body	Healthy Joints 3 w. Day: 5, 7, 8, 10	3 w.	5, 7, 8, 10
Weight loss	Awaken Your Strength 3 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 15, 17	3 w.	1, 2, 3, 4, 5, 6, 7, 8, 15, 17
Whole body	Build Your Balance 3 w. Day: 12	3 w.	12
Back	Regal Posture 3 w. Day: 3, 4, 5, 6, 7, 12, 13, 14, 15, 16, 17, 18, 20, 21	3 w.	3, 4, 5, 6, 7, 12, 13, 14, 15, 16, 17, 18, 20, 21
Weight loss	Toned Abs 3 w. Day: 5, 6, 7, 12, 16	3 w.	5, 6, 7, 12, 16
Whole body	Touch the Floor 3 w. Day: 15	3 w.	15
Energy	Energizing Morning 3 w. Day: 1, 2, 3, 4, 7, 9, 12, 14, 19, 20, 21	3 w.	1, 2, 3, 4, 7, 9, 12, 14, 19, 20, 21
Weight loss	Slim Waist 3 w. Day: 8, 9, 11, 15, 17, 18, 20	3 w.	8, 9, 11, 15, 17, 18, 20
Weight loss	Lean Legs 3 w. Day: 16	3 w.	16
Confidence	Boost Your Self-Esteem 3 w. Day: 11, 16, 20, 21	3 w.	11, 16, 20, 21
Whole body	Strong Arms 3 w. Day: 5, 13, 14, 20	3 w.	5, 13, 14, 20
Back	Relief from Lower Back Pain 3 w. Day: 2, 5, 6, 7, 12, 14, 15, 16, 18, 19, 20	3 w.	2, 5, 6, 7, 12, 14, 15, 16, 18, 19, 20
Back	Healthy Back 3 w. Day: 4, 5, 6, 7, 8, 9, 10, 11, 12, 14, 15, 16, 17, 19	3 w.	4, 5, 6, 7, 8, 9, 10, 11, 12, 14, 15, 16, 17, 19
Health	Quit Smoking 1 w. Day: 1, 3, 6, 7	1 w.	1, 3, 6, 7
Health	Quit Smoking 2 w. Day: 6, 8, 14	2 w.	6, 8, 14
Health	Quit Smoking 3 w. Day: 8, 9, 10, 11, 12, 13, 16, 17	3 w.	8, 9, 10, 11, 12, 13, 16, 17
Health	Quit Smoking 4 w. Day: 8, 9, 10, 11, 13, 15, 16, 17, 19, 20, 23, 24, 27	4 w.	8, 9, 10, 11, 13, 15, 16, 17, 19, 20, 23, 24, 27
Health	Quit Drinking 2 w. Day: 3, 8	2 w.	3, 8
Health	Quit Drinking 3 w. Day: 4, 10, 19	3 w.	4, 10, 19
Health	Quit Drinking 4 w. Day: 4, 6, 11, 15, 22, 23	4 w.	4, 6, 11, 15, 22, 23
Stress relief	Relief from Anxiety 1 w. Day: 1, 3	1 w.	1, 3
Stress relief	Relief from Anxiety 2 w. Day: 1, 3, 6	2 w.	1, 3, 6
Stress relief	Relief from Anxiety 3 w. Day: 10	3 w.	10
Stress relief	Relief from Anxiety 4 w. Day: 6, 16	4 w.	6, 16
Men's health	Prolong Sexual Pleasure 12 w. Day: 9, 15, 20, 40, 46, 51, 57, 67, 71, 78	12 w.	9, 15, 20, 40, 46, 51, 57, 67, 71, 78
Whole body	Front Splits 4 w. Day: 15	4 w.	15
Whole body	Middle Splits 4 w. Day: 9, 18	4 w.	9, 18
Whole body	Middle Splits 5 w. Day: 5, 25	5 w.	5, 25
Health	Reduce Puffiness 2 w. Day: 1, 6, 10	2 w.	1, 6, 10
Health	Reduce Puffiness 3 w. Day: 3, 5, 15	3 w.	3, 5, 15
Health	Reduce Puffiness 4 w. Day: 1, 12, 18, 20, 27	4 w.	1, 12, 18, 20, 27
Whole body	Open Your Hips 3 w. Day: 2, 5	3 w.	2, 5
Whole body	Open Your Hips 4 w. Day: 2, 6, 18, 26	4 w.	2, 6, 18, 26
Health	Healthy Heart 1 w. Day: 1, 3, 4, 7	1 w.	1, 3, 4, 7
Health	Healthy Heart 2 w. Day: 1, 3, 7, 8, 10, 14	2 w.	1, 3, 7, 8, 10, 14
Health	Healthy Heart 3 w. Day: 1, 3, 8, 10, 16, 17, 19, 20	3 w.	1, 3, 8, 10, 16, 17, 19, 20
Health	Healthy Heart 4 w. Day: 1, 6, 8, 10, 12, 16, 22, 24, 25, 27	4 w.	1, 6, 8, 10, 12, 16, 22, 24, 25, 27
Whole body	Advanced Yoga 1 w. Day: 1	1 w.	1
Whole body	Advanced Yoga 2 w. Day: 9	2 w.	9
Whole body	Advanced Yoga 3 w. Day: 5, 9, 13, 18	3 w.	5, 9, 13, 18
Whole body	Advanced Yoga 4 w. Day: 16	4 w.	16
Whole body	Advanced Yoga 5 w. Day: 5, 6, 15	5 w.	5, 6, 15
Women's health	Postpartum Recovery 1 w. Day: 1, 7	1 w.	1, 7
Women's health	Postpartum Recovery 2 w. Day: 1, 9	2 w.	1, 9
Women's health	Postpartum Recovery 3 w. Day: 16	3 w.	16
Women's health	Postpartum Recovery 4 w. Day: 10, 24	4 w.	10, 24
Back	Healthy Neck 1 w. Day: 1, 3, 6, 7	1 w.	1, 3, 6, 7
Back	Healthy Neck 2 w. Day: 4, 5, 14	2 w.	4, 5, 14
Back	Healthy Neck 3 w. Day: 1, 6, 14, 15, 16, 18, 21	3 w.	1, 6, 14, 15, 16, 18, 21
Back	Healthy Neck 4 w. Day: 3, 9, 11, 15, 20, 22, 23, 27	4 w.	3, 9, 11, 15, 20, 22, 23, 27
Health	Headache Relief 1 w. Day: 1, 2, 3	1 w.	1, 2, 3
Health	Headache Relief 2 w. Day: 1, 6, 11	2 w.	1, 6, 11
Health	Headache Relief 3 w. Day: 4, 8, 15	3 w.	4, 8, 15
Health	Headache Relief 4 w. Day: 1, 18, 19	4 w.	1, 18, 19
Weight loss	Lean Body 1 w. Day: 5, 7	1 w.	5, 7
Weight loss	Lean Body 2 w. Day: 14	2 w.	14
Weight loss	Lean Body 3 w. Day: 3, 12, 15	3 w.	3, 12, 15
Weight loss	Lean Body 4 w. Day: 1, 8, 11, 12, 18, 21, 22, 25	4 w.	1, 8, 11, 12, 18, 21, 22, 25
Whole body	Beautiful Bust 1 w. Day: 2, 3	1 w.	2, 3
Whole body	Beautiful Bust 2 w. Day: 2, 6	2 w.	2, 6
Whole body	Beautiful Bust 3 w. Day: 2, 5, 6, 13, 15, 16, 21	3 w.	2, 5, 6, 13, 15, 16, 21
Whole body	Beautiful Bust 4 w. Day: 1, 8, 11, 14, 18, 25	4 w.	1, 8, 11, 14, 18, 25
Health	Healthy Digestion 1 w. Day: 1, 3	1 w.	1, 3
Health	Healthy Digestion 2 w. Day: 3, 5, 7, 8, 12	2 w.	3, 5, 7, 8, 12
Health	Healthy Digestion 3 w. Day: 3, 9, 11, 15	3 w.	3, 9, 11, 15
Health	Healthy Digestion 4 w. Day: 3, 8, 15, 20, 24	4 w.	3, 8, 15, 20, 24
Men's health	Prolong Sexual Pleasure 1 w. Day: 5	1 w.	5
Men's health	Prolong Sexual Pleasure 2 w. Day: 3, 8, 13	2 w.	3, 8, 13
Men's health	Prolong Sexual Pleasure 3 w. Day: 1, 13, 16	3 w.	1, 13, 16
Men's health	Prolong Sexual Pleasure 4 w. Day: 11, 20, 24, 27	4 w.	11, 20, 24, 27
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: 2, 4, 5	2 w.	2, 4, 5
Stress relief	Yoga in the Big City 3 w. Day: 1, 3	3 w.	1, 3
Stress relief	Yoga in the Big City 4 w. Day: 1, 3, 22, 27, 28	4 w.	1, 3, 22, 27, 28
Back	Atlas Stands Tall 1 w. Day: 1, 2, 4, 7	1 w.	1, 2, 4, 7
Back	Atlas Stands Tall 2 w. Day: 1, 2, 4, 7, 8, 9, 10, 11, 12, 14	2 w.	1, 2, 4, 7, 8, 9, 10, 11, 12, 14
Back	Atlas Stands Tall 3 w. Day: 1, 2, 4, 7, 8, 9, 10, 11, 12, 14, 15, 20, 21	3 w.	1, 2, 4, 7, 8, 9, 10, 11, 12, 14, 15, 20, 21
Back	Atlas Stands Tall 4 w. Day: 1, 2, 4, 7, 8, 9, 10, 11, 12, 14, 15, 20, 21, 22, 24, 26, 28	4 w.	1, 2, 4, 7, 8, 9, 10, 11, 12, 14, 15, 20, 21, 22, 24, 26, 28
Stress relief	The Calm Formula 1 w. Day: 2, 5	1 w.	2, 5
Stress relief	The Calm Formula 2 w. Day: 2, 5, 8	2 w.	2, 5, 8
Stress relief	The Calm Formula 3 w. Day: 2, 5, 8	3 w.	2, 5, 8
Stress relief	The Calm Formula 4 w. Day: 2, 5, 8, 25, 26	4 w.	2, 5, 8, 25, 26
Whole body	Flexibility Whisperer 1 w. Day: 1	1 w.	1
Whole body	Flexibility Whisperer 2 w. Day: 1, 9, 12	2 w.	1, 9, 12
Whole body	Flexibility Whisperer 3 w. Day: 1, 9, 12, 16, 18	3 w.	1, 9, 12, 16, 18
Whole body	Flexibility Whisperer 4 w. Day: 1, 9, 12, 16, 18, 24, 28	4 w.	1, 9, 12, 16, 18, 24, 28
Weight loss	Intensive Weight Loss 1 w. Day: 1	1 w.	1
Weight loss	Intensive Weight Loss 2 w. Day: 1, 11	2 w.	1, 11
Weight loss	Intensive Weight Loss 3 w. Day: 1, 11, 17, 20	3 w.	1, 11, 17, 20
Weight loss	Intensive Weight Loss 4 w. Day: 1, 11, 17, 20, 22, 25	4 w.	1, 11, 17, 20, 22, 25

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Downward-Facing to Upward-Facing Dog Vinyasa Urdhva adho mukha shvana vinyasa

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Downward-Facing to Upward-Facing Dog Vinyasa Urdhva adho mukha shvana vinyasa

don't give up!

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Downward-Facing to Upward-Facing Dog Vinyasa | Unagrande

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