Dynamic Chair Mahotkata kriya

: 1 min

: 50 score

: 5 kcal

Standing Poses

Dynamic

Favorable effect

Stimulates the cardiovascular system
Strengthens the back muscles
Improves hip mobility
Strengthens the hip muscles
Strengthens the glutes
Strengthens the leg muscles
Promotes weight loss

Contraindications

Pregnancy

High blood pressure

Technique of execution

On the exhale bend your legs as though you were sitting down. Raise your arms up over your head. On the inhale come back up. Squat down on the exhale. Straighten your legs on the inhale. Find the rhythm of movement that is comfortable for you. Press your feet flat to the floor. Align your pelvis, back and arms. Focus on your breath. Then stop this movement. Straighten your legs. Bring your arms back down to your sides.

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

Try to squat not too deep to avoid any discomfort in your knees. In case you feel any – please stop this exercise immediately.

Make sure your knees are above your big toes while squatting down.

Keep your glutes tense to lift yourself up and stretch forward through the top of your head to activate your core muscles.

Where can I meet

Lesson search

Challenges

Dynamic Chair occurs 145 times in ready-made lessons

Theme	Title	Time
Blood Pressure	A. Shishonin's Yoga for Hypertension 10 min	10 min
Blood Pressure	A. Shishonin's Yoga for Hypertension 15 min	15 min
Blood Pressure	A. Shishonin's Yoga for Hypertension 25 min	25 min
Energy	Tibetan gymnastics 25 min	25 min
Legs	Slender Legs 15 min	15 min
Legs	Slender Legs 20 min	20 min
Legs	Slender Legs 25 min	25 min
Legs	Slender Legs 30 min	30 min
Legs	Slender Legs 45 min	45 min
Legs	Slender Legs 60 min	60 min
Legs	Slender Legs 90 min	90 min
Joints	Healthy Joints 45 min	45 min
Joints	Healthy Joints 60 min	60 min
Joints	Healthy Joints 90 min	90 min
Glutes	Tight Butt 30 min	30 min
Glutes	Tight Butt 45 min	45 min
Glutes	Tight Butt 60 min	60 min
Glutes	Tight Butt 90 min	90 min
Pregnancy	Post Delivery 60 min	60 min
Relax	Anti-Stress 10 min	10 min
Relax	Anti-Stress 15 min	15 min
Relax	Anti-Stress 20 min	20 min
Relax	Anti-Stress 25 min	25 min
Relax	Anti-Stress 30 min	30 min
Relax	Anti-Stress 45 min	45 min
Relax	Anti-Stress 60 min	60 min
Relax	Anti-Stress 90 min	90 min
Energy	Cheerful Morning 10 min	10 min
Energy	Cheerful Morning 15 min	15 min
Energy	Cheerful Morning 20 min	20 min
Energy	Cheerful Morning 25 min	25 min
Energy	Cheerful Morning 30 min	30 min
Energy	Cheerful Morning 45 min	45 min
Energy	Cheerful Morning 60 min	60 min
Energy	Cheerful Morning 90 min	90 min
Energy	Get Dynamic 90 min	90 min
Sex	Feminine Power 90 min	90 min
Digestion	Healthy Digestion 20 min	20 min
Digestion	Healthy Digestion 25 min	25 min
Digestion	Healthy Digestion 30 min	30 min
Digestion	Healthy Digestion 45 min	45 min
Digestion	Healthy Digestion 90 min	90 min
Back	Back Pain Relief 30 min	30 min
Back	Back Pain Relief 45 min	45 min
Back	Back Pain Relief 60 min	60 min
Back	Back Pain Relief 90 min	90 min
Sports	Swimming Sequence 60 min	60 min
Sports	Tennis Sequence 90 min	90 min
Sports	Skiing Sequence 25 min	25 min
Sports	Skiing Sequence 30 min	30 min
Sports	Skiing Sequence 45 min	45 min
Sports	Skiing Sequence 60 min	60 min
Sports	Skiing Sequence 90 min	90 min
Aging	Yoga 60+ for Anxiety Release 10 min	10 min
Aging	Yoga 60+ for Anxiety Release 15 min	15 min
Aging	Yoga 60+ for Anxiety Release 20 min	20 min
Aging	Yoga 60+ for Anxiety Release 25 min	25 min
Aging	Yoga 60+ for Anxiety Release 30 min	30 min
Cardio	Cardio 90 min	90 min
Lungs	Lungs Lymphatic Drainage 10 min	10 min
Lungs	Lungs Lymphatic Drainage 15 min	15 min
Lungs	Lungs Lymphatic Drainage 20 min	20 min
Lungs	Lungs Lymphatic Drainage 25 min	25 min
Lungs	Lungs Lymphatic Drainage 30 min	30 min
Lungs	Lungs Lymphatic Drainage 45 min	45 min
Lungs	Lungs Lymphatic Drainage 60 min	60 min
Lungs	Lungs Lymphatic Drainage 90 min	90 min
Sex	Male Power 30 min	30 min
Sex	Male Power 45 min	45 min
Sex	Male Power 60 min	60 min
Sex	Male Power 90 min	90 min
Traveling	Pre-Flight 10 min	10 min
Traveling	Pre-Flight 15 min	15 min
Traveling	Pre-Flight 20 min	20 min
Traveling	Pre-Flight 25 min	25 min
Traveling	Pre-Flight 30 min	30 min
Traveling	Pre-Flight 45 min	45 min
Traveling	Pre-Flight 60 min	60 min
Traveling	Pre-Flight 90 min	90 min
Energy	Energy Wake Up 45 min	45 min
Energy	Energy Wake Up 60 min	60 min
Energy	Energy Wake Up 90 min	90 min
Weight Loss	Weight Loss II 15 min	15 min
Weight Loss	Weight Loss II 20 min	20 min
Weight Loss	Weight Loss II 25 min	25 min
Weight Loss	Weight Loss II 30 min	30 min
Weight Loss	Weight Loss II 45 min	45 min
Weight Loss	Weight Loss II 60 min	60 min
Weight Loss	Weight Loss II 90 min	90 min
Habits	Quit Smoking 15 min	15 min
Habits	Quit Smoking 20 min	20 min
Depression	Release from anxiety 10 min	10 min
Depression	Release from anxiety 15 min	15 min
Depression	Release from anxiety 60 min	60 min
Kidneys	Swelling removal 15 min	15 min
Kidneys	Swelling removal 60 min	60 min
Back	Yoga for Scoliosis 60 min	60 min
Sex	Prolongation of pleasure 45 min	45 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
Weight Loss	Fit Body 60 min	60 min
Weight Loss	Fit Body 90 min	90 min
Energy	Hormonal Balance 10 min	10 min
Energy	Hormonal Balance 15 min	15 min
Energy	Hormonal Balance 20 min	20 min
Energy	Hormonal Balance 25 min	25 min
Energy	Hormonal Balance 30 min	30 min
Energy	Hormonal Balance 45 min	45 min
Energy	Hormonal Balance 60 min	60 min
Energy	Hormonal Balance 90 min	90 min
Back	Yoga for Hyperlordosis 30 min	30 min
Back	Yoga for Hyperlordosis 45 min	45 min
Back	Yoga for Hyperlordosis 60 min	60 min
Back	Yoga for Hyperlordosis 90 min	90 min
Back	Yoga for Hyperkyphosis 15 min	15 min
Joints	Healthy Knees 10 min	10 min
Joints	Healthy Knees 15 min	15 min
Joints	Healthy Knees 20 min	20 min
Joints	Healthy Knees 25 min	25 min
Joints	Healthy Knees 30 min	30 min
Joints	Healthy Knees 45 min	45 min
Joints	Healthy Knees 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 30 min	30 min
Sports	Yoga for Cyclists 45 min	45 min
Sports	Yoga for Cyclists 90 min	90 min
Joints	Yoga for Feet and Ankles 25 min	25 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
Aging	Yoga During Menopause 15 min	15 min
Aging	Yoga During Menopause 20 min	20 min
Aging	Yoga During Menopause 25 min	25 min
Aging	Yoga During Menopause 30 min	30 min
Aging	Yoga During Menopause 45 min	45 min
Aging	Yoga During Menopause 60 min	60 min
Aging	Yoga During Menopause 90 min	90 min
Pelvis	Pelvic Floor Strengthening Yoga 30 min	30 min
Habits	Without Sugar 15 min	15 min
Habits	Without Sugar 30 min	30 min
Habits	Without Sugar 90 min	90 min

Dynamic Chair occurs 97 times in ready-made courses

Theme	Title	Duration	Day
Back	Healthy Spine in 28 Days 4 w. Day: 8, 9, 10, 11, 25, 26, 27, 28	4 w.	8, 9, 10, 11, 25, 26, 27, 28
Stress	Anti-Stress in 28 Days 4 w. Day: 4, 9, 26	4 w.	4, 9, 26
Split	Front split in 35 Days 5 w. Day: 2, 5, 34	5 w.	2, 5, 34
Depression	Overcoming Depression in 28 Days 4 w. Day: 2, 16, 20, 21, 23	4 w.	2, 16, 20, 21, 23
Flexibility	Yoga Start in 21 Days 3 w. Day: 14	3 w.	14
Energy	Cheerful Morning in 28 Days 4 w. Day: 1, 2, 6	4 w.	1, 2, 6
Weight Loss	Weight Loss in 14 Days 2 w. Day: 3, 11	2 w.	3, 11
Weight Loss	Weight Loss in 7 Days 1 w. Day: 5, 6	1 w.	5, 6
Weight Loss	Weight Loss in 21 Days 3 w. Day: 10, 14	3 w.	10, 14
Legs	Slender Legs in 28 Days 4 w. Day: 2, 3, 4, 5, 7, 17	4 w.	2, 3, 4, 5, 7, 17
Glutes	Tight Butt Challenge in 28 Days 4 w. Day: 5, 8, 9, 10, 11, 12, 13, 14, 15, 18, 20, 22, 23, 26, 28	4 w.	5, 8, 9, 10, 11, 12, 13, 14, 15, 18, 20, 22, 23, 26, 28
Lower back	Lower Back Pain Relief Challenge in 28 days 4 w. Day: 13, 15, 16, 17, 21, 23, 27	4 w.	13, 15, 16, 17, 21, 23, 27
Waist	Slim Waist Challenge in 14 Days 2 w. Day: 8	2 w.	8
Lower back	Lower Back Pain Relief Challenge in 14 days 2 w. Day: 10	2 w.	10
Energy	Cheerful Morning in 14 Days 2 w. Day: 2, 5, 13	2 w.	2, 5, 13
Split	Front split in 14 Days 2 w. Day: 7, 8, 9, 10, 11, 12, 13	2 w.	7, 8, 9, 10, 11, 12, 13
Joints	Healthy Joints in 14 Days 2 w. Day: 10, 14	2 w.	10, 14
Flexibility	Flexible Body in 14 Days 2 w. Day: 3, 5	2 w.	3, 5
Lower back	Lower Back Pain Relief Challenge in 7 days 1 w. Day: 3	1 w.	3
Split	Front split in 7 Days 1 w. Day: 7	1 w.	7
Energy	Cheerful Morning in 7 Days 1 w. Day: 7	1 w.	7
Legs	Slender Legs in 7 Days 1 w. Day: 4	1 w.	4
Glutes	Tight Butt in 7 Days 1 w. Day: 5	1 w.	5
Energy	Energy Wake Up in 7 Days 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Depression	Overcoming Depression in 7 Days 1 w. Day: 7	1 w.	7
Stress	Anti-Stress in 7 Days 1 w. Day: 3, 4, 5, 6	1 w.	3, 4, 5, 6
Back	Healthy Spine in 7 Days 1 w. Day: 3, 4, 5	1 w.	3, 4, 5
Immunity	Boost Your Immune in 7 Days 1 w. Day: 3, 4, 5, 6, 7	1 w.	3, 4, 5, 6, 7
Energy	Energy Wake Up in 14 Days 2 w. Day: 10, 11	2 w.	10, 11
Glutes	Tight Butt Challenge in 14 days 2 w. Day: 3, 4, 13	2 w.	3, 4, 13
Balance	Improve Your Balance in 14 Days 2 w. Day: 2	2 w.	2
Legs	Slender Legs in 14 Days 2 w. Day: 1, 8	2 w.	1, 8
Self-Esteem	Self-Esteem Boost in 7 Days 2 w. Day: 3, 5	2 w.	3, 5
Immunity	Boost Your Immune in 14 Days 2 w. Day: 1, 3	2 w.	1, 3
Immunity	Boost Your Immune in 21 Days 3 w. Day: 3, 4, 5, 6, 7, 8, 10	3 w.	3, 4, 5, 6, 7, 8, 10
Flexibility	Flexible Body in 21 Days 3 w. Day: 10, 12	3 w.	10, 12
Stress	Anti-Stress in 21 Days 3 w. Day: 3, 4, 5, 6	3 w.	3, 4, 5, 6
Split	Front split in 21 Days 3 w. Day: 7, 14, 15, 16, 17, 18, 19, 20	3 w.	7, 14, 15, 16, 17, 18, 19, 20
Depression	Overcoming Depression in 21 Days 3 w. Day: 7	3 w.	7
Joints	Healthy Joints in 21 Days 3 w. Day: 17, 21	3 w.	17, 21
Energy	Energy Wake Up in 7 Days 3 w. Day: 1, 2, 3, 4, 5, 6, 7, 17, 18	3 w.	1, 2, 3, 4, 5, 6, 7, 17, 18
Balance	Improve Your Balance in 21 Days 3 w. Day: 9	3 w.	9
Energy	Cheerful Morning in 21 Days 3 w. Day: 7, 9, 12, 20	3 w.	7, 9, 12, 20
Waist	Slim Waist in 21 Days 3 w. Day: 15	3 w.	15
Glutes	Tight Butt in 21 Days 3 w. Day: 5, 10, 11, 20	3 w.	5, 10, 11, 20
Legs	Slender Legs in 21 Days 3 w. Day: 4, 8, 15	3 w.	4, 8, 15
Self-Esteem	Self-Esteem Boost in 21 Days 3 w. Day: 10, 12	3 w.	10, 12
Lower back	Lower Back Pain Relief in 21 days 3 w. Day: 3, 17	3 w.	3, 17
Back	Healthy Spine in 21 Days 3 w. Day: 3, 4, 5	3 w.	3, 4, 5
Habits	Quit Smoking in 7 Days 1 w. Day: 3, 4, 6, 7	1 w.	3, 4, 6, 7
Habits	Quit Smoking in 14 Days 2 w. Day: 2, 4, 10, 14	2 w.	2, 4, 10, 14
Habits	Quit Smoking in 21 Days 3 w. Day: 8, 9, 13, 15, 19, 20	3 w.	8, 9, 13, 15, 19, 20
Habits	Quit Smoking in 28 Days 4 w. Day: 8, 10, 11, 12, 13, 15, 16, 17, 22, 23	4 w.	8, 10, 11, 12, 13, 15, 16, 17, 22, 23
Habits	Stop Drinking in 7 Days 1 w. Day: 7	1 w.	7
Habits	Stop Drinking in 14 Days 2 w. Day: 5, 12	2 w.	5, 12
Habits	Stop Drinking in 21 Days 3 w. Day: 14, 19	3 w.	14, 19
Habits	Stop Drinking in 28 Days 4 w. Day: 8, 15, 25	4 w.	8, 15, 25
Stress	Release from anxiety in 7 days 1 w. Day: 3, 4	1 w.	3, 4
Stress	Release from anxiety in 21 days 3 w. Day: 4, 12	3 w.	4, 12
Stress	Release from anxiety in 28 days 4 w. Day: 6	4 w.	6
Back	Yoga for Scoliosis in 7 Days 1 w. Day: 2, 6	1 w.	2, 6
Back	Yoga for Scoliosis in 14 Days 2 w. Day: 2	2 w.	2
Back	Yoga for Scoliosis in 28 Days 4 w. Day: 3	4 w.	3
Sex	The prolongation of sexual pleasure for 3 months 12 w. Day: 2, 9, 15, 19, 23, 36, 59, 76, 80	12 w.	2, 9, 15, 19, 23, 36, 59, 76, 80
Split	Front split in 28 Days 4 w. Day: 10, 17, 24	4 w.	10, 17, 24
Weight Loss	Edema Reduction in 7 Days 1 w. Day: 2, 6	1 w.	2, 6
Weight Loss	Edema Reduction in 14 Days 2 w. Day: 13	2 w.	13
Weight Loss	Edema Reduction in 21 Days 3 w. Day: 9, 12, 16	3 w.	9, 12, 16
Weight Loss	Edema Reduction in 28 Days 4 w. Day: 1, 12, 18	4 w.	1, 12, 18
Joints	Hip Opening in 21 Days 3 w. Day: 8	3 w.	8
Cardio	Healthy Heart in 7 Days 1 w. Day: 1, 3, 4, 5, 7	1 w.	1, 3, 4, 5, 7
Cardio	Healthy Heart in 14 Days 2 w. Day: 1, 6, 8, 10, 11, 14	2 w.	1, 6, 8, 10, 11, 14
Cardio	Healthy Heart in 21 Days 3 w. Day: 1, 12	3 w.	1, 12
Cardio	Healthy Heart in 28 Days 4 w. Day: 1, 4, 8, 15, 22, 24, 27	4 w.	1, 4, 8, 15, 22, 24, 27
Advanced	Yoga for Advanced in 14 days 2 w. Day: 3	2 w.	3
Advanced	Yoga for Advanced in 21 days 3 w. Day: 1	3 w.	1
Advanced	Yoga for Advanced in 28 days 4 w. Day: 1, 3	4 w.	1, 3
Advanced	Yoga for Advanced in 35 days 5 w. Day: 16, 27	5 w.	16, 27
After Pregnancy	Recovery After Childbirth in 7 Days 1 w. Day: 5	1 w.	5
After Pregnancy	Recovery After Childbirth in 21 Days 3 w. Day: 16	3 w.	16
After Pregnancy	Recovery After Childbirth in 28 Days 4 w. Day: 9, 17, 24	4 w.	9, 17, 24
Neck	Healthy Neck in 7 Days 1 w. Day: 7	1 w.	7
Neck	Healthy Neck in 14 Days 2 w. Day: 2, 9, 13	2 w.	2, 9, 13
Neck	Healthy Neck in 21 Days 3 w. Day: 2, 12	3 w.	2, 12
Neck	Healthy Neck in 28 Days 4 w. Day: 4, 8, 18, 24	4 w.	4, 8, 18, 24
Head	Relief from headache in 21 days 3 w. Day: 13, 19	3 w.	13, 19
Weight Loss	Slim Body in 7 Days 1 w. Day: 7	1 w.	7
Weight Loss	Slim Body in 14 Days 2 w. Day: 1, 8	2 w.	1, 8
Weight Loss	Slim Body in 21 Days 3 w. Day: 9, 13, 19	3 w.	9, 13, 19
Weight Loss	Slim Body in 28 Days 4 w. Day: 2	4 w.	2
Breasts	Beautiful Chest in 21 Days 3 w. Day: 11, 17	3 w.	11, 17
Breasts	Beautiful Chest in 28 Days 4 w. Day: 16, 26	4 w.	16, 26
Digestion	Healthy Digestion in 7 Days 1 w. Day: 4	1 w.	4
Digestion	Healthy Digestion in 14 Days 2 w. Day: 5, 12	2 w.	5, 12
Sex	The prolongation of sexual pleasure for 14 days 2 w. Day: 2	2 w.	2
Sex	The prolongation of sexual pleasure for 21 days 3 w. Day: 13, 17	3 w.	13, 17
Sex	The prolongation of sexual pleasure for 28 days 4 w. Day: 9	4 w.	9

Details of the exercise

Where can I meet

Lesson search

Challenges

Dynamic Chair occurs 145 times in ready-made lessons

Lesson	Duration
A. Shishonin's Yoga for Hypertension	10 min
A. Shishonin's Yoga for Hypertension	15 min
A. Shishonin's Yoga for Hypertension	25 min
Tibetan gymnastics	25 min
Slender Legs	15 min
Slender Legs	20 min
Slender Legs	25 min
Slender Legs	30 min
Slender Legs	45 min
Slender Legs	60 min
Slender Legs	90 min
Healthy Joints	45 min
Healthy Joints	60 min
Healthy Joints	90 min
Tight Butt	30 min
Tight Butt	45 min
Tight Butt	60 min
Tight Butt	90 min
Post Delivery	60 min
Anti-Stress	10 min
Anti-Stress	15 min
Anti-Stress	20 min
Anti-Stress	25 min
Anti-Stress	30 min
Anti-Stress	45 min
Anti-Stress	60 min
Anti-Stress	90 min
Cheerful Morning	10 min
Cheerful Morning	15 min
Cheerful Morning	20 min
Cheerful Morning	25 min
Cheerful Morning	30 min
Cheerful Morning	45 min
Cheerful Morning	60 min
Cheerful Morning	90 min
Get Dynamic	90 min
Feminine Power	90 min
Healthy Digestion	20 min
Healthy Digestion	25 min
Healthy Digestion	30 min
Healthy Digestion	45 min
Healthy Digestion	90 min
Back Pain Relief	30 min
Back Pain Relief	45 min
Back Pain Relief	60 min
Back Pain Relief	90 min
Swimming Sequence	60 min
Tennis Sequence	90 min
Skiing Sequence	25 min
Skiing Sequence	30 min
Skiing Sequence	45 min
Skiing Sequence	60 min
Skiing Sequence	90 min
Yoga 60+ for Anxiety Release	10 min
Yoga 60+ for Anxiety Release	15 min
Yoga 60+ for Anxiety Release	20 min
Yoga 60+ for Anxiety Release	25 min
Yoga 60+ for Anxiety Release	30 min
Cardio	90 min
Lungs Lymphatic Drainage	10 min
Lungs Lymphatic Drainage	15 min
Lungs Lymphatic Drainage	20 min
Lungs Lymphatic Drainage	25 min
Lungs Lymphatic Drainage	30 min
Lungs Lymphatic Drainage	45 min
Lungs Lymphatic Drainage	60 min
Lungs Lymphatic Drainage	90 min
Male Power	30 min
Male Power	45 min
Male Power	60 min
Male Power	90 min
Pre-Flight	10 min
Pre-Flight	15 min
Pre-Flight	20 min
Pre-Flight	25 min
Pre-Flight	30 min
Pre-Flight	45 min
Pre-Flight	60 min
Pre-Flight	90 min
Energy Wake Up	45 min
Energy Wake Up	60 min
Energy Wake Up	90 min
Weight Loss II	15 min
Weight Loss II	20 min
Weight Loss II	25 min
Weight Loss II	30 min
Weight Loss II	45 min
Weight Loss II	60 min
Weight Loss II	90 min
Quit Smoking	15 min
Quit Smoking	20 min
Release from anxiety	10 min
Release from anxiety	15 min
Release from anxiety	60 min
Swelling removal	15 min
Swelling removal	60 min
Yoga for Scoliosis	60 min
Prolongation of pleasure	45 min
Fit Body	20 min
Fit Body	25 min
Fit Body	30 min
Fit Body	45 min
Fit Body	60 min
Fit Body	90 min
Hormonal Balance	10 min
Hormonal Balance	15 min
Hormonal Balance	20 min
Hormonal Balance	25 min
Hormonal Balance	30 min
Hormonal Balance	45 min
Hormonal Balance	60 min
Hormonal Balance	90 min
Yoga for Hyperlordosis	30 min
Yoga for Hyperlordosis	45 min
Yoga for Hyperlordosis	60 min
Yoga for Hyperlordosis	90 min
Yoga for Hyperkyphosis	15 min
Healthy Knees	10 min
Healthy Knees	15 min
Healthy Knees	20 min
Healthy Knees	25 min
Healthy Knees	30 min
Healthy Knees	45 min
Healthy Knees	90 min
Yoga for Cyclists	10 min
Yoga for Cyclists	15 min
Yoga for Cyclists	20 min
Yoga for Cyclists	30 min
Yoga for Cyclists	45 min
Yoga for Cyclists	90 min
Yoga for Feet and Ankles	25 min
Yoga for Feet and Ankles	45 min
Yoga for Feet and Ankles	65 min
Yoga for Feet and Ankles	90 min
Yoga During Menopause	15 min
Yoga During Menopause	20 min
Yoga During Menopause	25 min
Yoga During Menopause	30 min
Yoga During Menopause	45 min
Yoga During Menopause	60 min
Yoga During Menopause	90 min
Pelvic Floor Strengthening Yoga	30 min
Without Sugar	15 min
Without Sugar	30 min
Without Sugar	90 min

Dynamic Chair occurs 97 times in ready-made courses

Theme	Title	Duration	Day
Back	Healthy Spine in 28 Days 4 w. Day: 8, 9, 10, 11, 25, 26, 27, 28	4 w.	8, 9, 10, 11, 25, 26, 27, 28
Stress	Anti-Stress in 28 Days 4 w. Day: 4, 9, 26	4 w.	4, 9, 26
Split	Front split in 35 Days 5 w. Day: 2, 5, 34	5 w.	2, 5, 34
Depression	Overcoming Depression in 28 Days 4 w. Day: 2, 16, 20, 21, 23	4 w.	2, 16, 20, 21, 23
Flexibility	Yoga Start in 21 Days 3 w. Day: 14	3 w.	14
Energy	Cheerful Morning in 28 Days 4 w. Day: 1, 2, 6	4 w.	1, 2, 6
Weight Loss	Weight Loss in 14 Days 2 w. Day: 3, 11	2 w.	3, 11
Weight Loss	Weight Loss in 7 Days 1 w. Day: 5, 6	1 w.	5, 6
Weight Loss	Weight Loss in 21 Days 3 w. Day: 10, 14	3 w.	10, 14
Legs	Slender Legs in 28 Days 4 w. Day: 2, 3, 4, 5, 7, 17	4 w.	2, 3, 4, 5, 7, 17
Glutes	Tight Butt Challenge in 28 Days 4 w. Day: 5, 8, 9, 10, 11, 12, 13, 14, 15, 18, 20, 22, 23, 26, 28	4 w.	5, 8, 9, 10, 11, 12, 13, 14, 15, 18, 20, 22, 23, 26, 28
Lower back	Lower Back Pain Relief Challenge in 28 days 4 w. Day: 13, 15, 16, 17, 21, 23, 27	4 w.	13, 15, 16, 17, 21, 23, 27
Waist	Slim Waist Challenge in 14 Days 2 w. Day: 8	2 w.	8
Lower back	Lower Back Pain Relief Challenge in 14 days 2 w. Day: 10	2 w.	10
Energy	Cheerful Morning in 14 Days 2 w. Day: 2, 5, 13	2 w.	2, 5, 13
Split	Front split in 14 Days 2 w. Day: 7, 8, 9, 10, 11, 12, 13	2 w.	7, 8, 9, 10, 11, 12, 13
Joints	Healthy Joints in 14 Days 2 w. Day: 10, 14	2 w.	10, 14
Flexibility	Flexible Body in 14 Days 2 w. Day: 3, 5	2 w.	3, 5
Lower back	Lower Back Pain Relief Challenge in 7 days 1 w. Day: 3	1 w.	3
Split	Front split in 7 Days 1 w. Day: 7	1 w.	7
Energy	Cheerful Morning in 7 Days 1 w. Day: 7	1 w.	7
Legs	Slender Legs in 7 Days 1 w. Day: 4	1 w.	4
Glutes	Tight Butt in 7 Days 1 w. Day: 5	1 w.	5
Energy	Energy Wake Up in 7 Days 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Depression	Overcoming Depression in 7 Days 1 w. Day: 7	1 w.	7
Stress	Anti-Stress in 7 Days 1 w. Day: 3, 4, 5, 6	1 w.	3, 4, 5, 6
Back	Healthy Spine in 7 Days 1 w. Day: 3, 4, 5	1 w.	3, 4, 5
Immunity	Boost Your Immune in 7 Days 1 w. Day: 3, 4, 5, 6, 7	1 w.	3, 4, 5, 6, 7
Energy	Energy Wake Up in 14 Days 2 w. Day: 10, 11	2 w.	10, 11
Glutes	Tight Butt Challenge in 14 days 2 w. Day: 3, 4, 13	2 w.	3, 4, 13
Balance	Improve Your Balance in 14 Days 2 w. Day: 2	2 w.	2
Legs	Slender Legs in 14 Days 2 w. Day: 1, 8	2 w.	1, 8
Self-Esteem	Self-Esteem Boost in 7 Days 2 w. Day: 3, 5	2 w.	3, 5
Immunity	Boost Your Immune in 14 Days 2 w. Day: 1, 3	2 w.	1, 3
Immunity	Boost Your Immune in 21 Days 3 w. Day: 3, 4, 5, 6, 7, 8, 10	3 w.	3, 4, 5, 6, 7, 8, 10
Flexibility	Flexible Body in 21 Days 3 w. Day: 10, 12	3 w.	10, 12
Stress	Anti-Stress in 21 Days 3 w. Day: 3, 4, 5, 6	3 w.	3, 4, 5, 6
Split	Front split in 21 Days 3 w. Day: 7, 14, 15, 16, 17, 18, 19, 20	3 w.	7, 14, 15, 16, 17, 18, 19, 20
Depression	Overcoming Depression in 21 Days 3 w. Day: 7	3 w.	7
Joints	Healthy Joints in 21 Days 3 w. Day: 17, 21	3 w.	17, 21
Energy	Energy Wake Up in 7 Days 3 w. Day: 1, 2, 3, 4, 5, 6, 7, 17, 18	3 w.	1, 2, 3, 4, 5, 6, 7, 17, 18
Balance	Improve Your Balance in 21 Days 3 w. Day: 9	3 w.	9
Energy	Cheerful Morning in 21 Days 3 w. Day: 7, 9, 12, 20	3 w.	7, 9, 12, 20
Waist	Slim Waist in 21 Days 3 w. Day: 15	3 w.	15
Glutes	Tight Butt in 21 Days 3 w. Day: 5, 10, 11, 20	3 w.	5, 10, 11, 20
Legs	Slender Legs in 21 Days 3 w. Day: 4, 8, 15	3 w.	4, 8, 15
Self-Esteem	Self-Esteem Boost in 21 Days 3 w. Day: 10, 12	3 w.	10, 12
Lower back	Lower Back Pain Relief in 21 days 3 w. Day: 3, 17	3 w.	3, 17
Back	Healthy Spine in 21 Days 3 w. Day: 3, 4, 5	3 w.	3, 4, 5
Habits	Quit Smoking in 7 Days 1 w. Day: 3, 4, 6, 7	1 w.	3, 4, 6, 7
Habits	Quit Smoking in 14 Days 2 w. Day: 2, 4, 10, 14	2 w.	2, 4, 10, 14
Habits	Quit Smoking in 21 Days 3 w. Day: 8, 9, 13, 15, 19, 20	3 w.	8, 9, 13, 15, 19, 20
Habits	Quit Smoking in 28 Days 4 w. Day: 8, 10, 11, 12, 13, 15, 16, 17, 22, 23	4 w.	8, 10, 11, 12, 13, 15, 16, 17, 22, 23
Habits	Stop Drinking in 7 Days 1 w. Day: 7	1 w.	7
Habits	Stop Drinking in 14 Days 2 w. Day: 5, 12	2 w.	5, 12
Habits	Stop Drinking in 21 Days 3 w. Day: 14, 19	3 w.	14, 19
Habits	Stop Drinking in 28 Days 4 w. Day: 8, 15, 25	4 w.	8, 15, 25
Stress	Release from anxiety in 7 days 1 w. Day: 3, 4	1 w.	3, 4
Stress	Release from anxiety in 21 days 3 w. Day: 4, 12	3 w.	4, 12
Stress	Release from anxiety in 28 days 4 w. Day: 6	4 w.	6
Back	Yoga for Scoliosis in 7 Days 1 w. Day: 2, 6	1 w.	2, 6
Back	Yoga for Scoliosis in 14 Days 2 w. Day: 2	2 w.	2
Back	Yoga for Scoliosis in 28 Days 4 w. Day: 3	4 w.	3
Sex	The prolongation of sexual pleasure for 3 months 12 w. Day: 2, 9, 15, 19, 23, 36, 59, 76, 80	12 w.	2, 9, 15, 19, 23, 36, 59, 76, 80
Split	Front split in 28 Days 4 w. Day: 10, 17, 24	4 w.	10, 17, 24
Weight Loss	Edema Reduction in 7 Days 1 w. Day: 2, 6	1 w.	2, 6
Weight Loss	Edema Reduction in 14 Days 2 w. Day: 13	2 w.	13
Weight Loss	Edema Reduction in 21 Days 3 w. Day: 9, 12, 16	3 w.	9, 12, 16
Weight Loss	Edema Reduction in 28 Days 4 w. Day: 1, 12, 18	4 w.	1, 12, 18
Joints	Hip Opening in 21 Days 3 w. Day: 8	3 w.	8
Cardio	Healthy Heart in 7 Days 1 w. Day: 1, 3, 4, 5, 7	1 w.	1, 3, 4, 5, 7
Cardio	Healthy Heart in 14 Days 2 w. Day: 1, 6, 8, 10, 11, 14	2 w.	1, 6, 8, 10, 11, 14
Cardio	Healthy Heart in 21 Days 3 w. Day: 1, 12	3 w.	1, 12
Cardio	Healthy Heart in 28 Days 4 w. Day: 1, 4, 8, 15, 22, 24, 27	4 w.	1, 4, 8, 15, 22, 24, 27
Advanced	Yoga for Advanced in 14 days 2 w. Day: 3	2 w.	3
Advanced	Yoga for Advanced in 21 days 3 w. Day: 1	3 w.	1
Advanced	Yoga for Advanced in 28 days 4 w. Day: 1, 3	4 w.	1, 3
Advanced	Yoga for Advanced in 35 days 5 w. Day: 16, 27	5 w.	16, 27
After Pregnancy	Recovery After Childbirth in 7 Days 1 w. Day: 5	1 w.	5
After Pregnancy	Recovery After Childbirth in 21 Days 3 w. Day: 16	3 w.	16
After Pregnancy	Recovery After Childbirth in 28 Days 4 w. Day: 9, 17, 24	4 w.	9, 17, 24
Neck	Healthy Neck in 7 Days 1 w. Day: 7	1 w.	7
Neck	Healthy Neck in 14 Days 2 w. Day: 2, 9, 13	2 w.	2, 9, 13
Neck	Healthy Neck in 21 Days 3 w. Day: 2, 12	3 w.	2, 12
Neck	Healthy Neck in 28 Days 4 w. Day: 4, 8, 18, 24	4 w.	4, 8, 18, 24
Head	Relief from headache in 21 days 3 w. Day: 13, 19	3 w.	13, 19
Weight Loss	Slim Body in 7 Days 1 w. Day: 7	1 w.	7
Weight Loss	Slim Body in 14 Days 2 w. Day: 1, 8	2 w.	1, 8
Weight Loss	Slim Body in 21 Days 3 w. Day: 9, 13, 19	3 w.	9, 13, 19
Weight Loss	Slim Body in 28 Days 4 w. Day: 2	4 w.	2
Breasts	Beautiful Chest in 21 Days 3 w. Day: 11, 17	3 w.	11, 17
Breasts	Beautiful Chest in 28 Days 4 w. Day: 16, 26	4 w.	16, 26
Digestion	Healthy Digestion in 7 Days 1 w. Day: 4	1 w.	4
Digestion	Healthy Digestion in 14 Days 2 w. Day: 5, 12	2 w.	5, 12
Sex	The prolongation of sexual pleasure for 14 days 2 w. Day: 2	2 w.	2
Sex	The prolongation of sexual pleasure for 21 days 3 w. Day: 13, 17	3 w.	13, 17
Sex	The prolongation of sexual pleasure for 28 days 4 w. Day: 9	4 w.	9

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Strength

Mobility

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Dynamic Chair Mahotkata kriya

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Dynamic Chair Mahotkata kriya

don't give up!

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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Reward

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Dynamic Chair: video with the correct technique of performing the asana

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