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Dynamic Four-Limbed Staff 1 Phalaka kriya

1 min
33 score
5 kcal
Dynamic Four-Limbed Staff 1
hourglass-icon 1 min
asana miniature
01:04
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!

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This lesson is available by subscription

Favorable effect

  • Activates the respiratory system
  • Strengthens the hands
  • Stimulates the cardiovascular system
  • Stimulates the intestines
  • Reduces fat deposits around the waist
  • Strengthens the core
  • Tones the abdominal muscles

Contraindications

Pregnancy
High blood pressure

Technique of execution

Come up into a kneeling position. Place your hands on the floor. Press your toes into the floor. Straighten your legs. Bend your legs, one after the other. Pull your left knee towards your right elbow, and your right knee towards your left elbow. Keep your hands on the floor. Continue this movement. Breathe evenly. Then bring your knees down to the floor. Sit back on your heels. Keep your back straight. Let your palms rest on your knees.

Upload date:2024-04-18T20:17:29+03:00

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

1
If you are uncomfortable in the dynamic version of this pose, try practicing the static version of this pose with modifications.
2
Make sure you are breathing deeply, without holding your breath.

Where can I meet

Lesson search
Challenges

Dynamic Four-Limbed Staff 1 occurs 103 times in 103 lessons

Theme Title Time
Strength
Power Body 15 min
15 min
Strength
Power Body 20 min
20 min
Strength
Power Body 25 min
25 min
Strength
Power Body 30 min
30 min
Strength
Power Body 45 min
45 min
Strength
Power Body 60 min
60 min
Strength
Power Body 90 min
90 min
Pregnancy
Post Delivery 15 min
15 min
Pregnancy
Post Delivery 20 min
20 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
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 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
Depression
Depression Avoider 20 min
20 min
Depression
Depression Avoider 25 min
25 min
Depression
Depression Avoider 30 min
30 min
Depression
Depression Avoider 45 min
45 min
Depression
Depression Avoider 60 min
60 min
Depression
Depression Avoider 90 min
90 min
Energy
Get Dynamic 10 min
10 min
Energy
Get Dynamic 15 min
15 min
Energy
Get Dynamic 20 min
20 min
Energy
Get Dynamic 25 min
25 min
Energy
Get Dynamic 30 min
30 min
Energy
Get Dynamic 45 min
45 min
Energy
Get Dynamic 60 min
60 min
Energy
Get Dynamic 90 min
90 min
Sports
Pre-Run 15 min
15 min
Sports
Pre-Run 20 min
20 min
Sports
Pre-Run 25 min
25 min
Sports
Pre-Run 30 min
30 min
Sports
Pre-Run 45 min
45 min
Sports
Pre-Run 60 min
60 min
Sports
Pre-Run 90 min
90 min
Sports
Snowboarding Sequence 90 min
90 min
Sports
Tennis Sequence 90 min
90 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
Cardio
Cardio 10 min
10 min
Cardio
Cardio 15 min
15 min
Cardio
Cardio 20 min
20 min
Cardio
Cardio 25 min
25 min
Cardio
Cardio 30 min
30 min
Cardio
Cardio 45 min
45 min
Cardio
Cardio 60 min
60 min
Cardio
Cardio 90 min
90 min
Sleep
Healthy Sleep 15 min
15 min
Sleep
Healthy Sleep 20 min
20 min
Sleep
Healthy Sleep 25 min
25 min
Sleep
Healthy Sleep 30 min
30 min
Sleep
Healthy Sleep 45 min
45 min
Sleep
Healthy Sleep 60 min
60 min
Sleep
Healthy Sleep 90 min
90 min
Abs
6-Pack 45 min
45 min
Abs
6-Pack 60 min
60 min
Abs
6-Pack 90 min
90 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
Flexibility
Lotus Pose Sequence 45 min
45 min
Flexibility
Lotus Pose Sequence 60 min
60 min
Flexibility
Lotus Pose Sequence 90 min
90 min
Energy
Energy Wake Up 90 min
90 min
Weight Loss
Weight Loss II 90 min
90 min
Habits
Quit Smoking 15 min
15 min
Habits
Quit Smoking 25 min
25 min
Habits
Quit Smoking 45 min
45 min
Habits
Quit Smoking 60 min
60 min
Habits
Quit Smoking 90 min
90 min
Habits
Quit Smoking 10 min
10 min
Depression
Release from anxiety 25 min
25 min
Depression
Release from anxiety 90 min
90 min
Kidneys
Swelling removal 45 min
45 min
Kidneys
Swelling removal 60 min
60 min
Kidneys
Swelling removal 90 min
90 min
Back
Yoga for Scoliosis 25 min
25 min
Back
Yoga for Scoliosis 45 min
45 min
Back
Yoga for Scoliosis 60 min
60 min
Back
Yoga for Scoliosis 90 min
90 min
Sex
Prolongation of pleasure 90 min
90 min
Weight Loss
Fit Body 10 min
10 min
Weight Loss
Fit Body 15 min
15 min
Weight Loss
Fit Body 30 min
30 min
Weight Loss
Fit Body 60 min
60 min
Weight Loss
Fit Body 90 min
90 min
Energy
Hormonal Balance 25 min
25 min
Energy
Hormonal Balance 30 min
30 min
Energy
Hormonal Balance 45 min
45 min

Dynamic Four-Limbed Staff 1 occurs 82 times in 82 challenges

Theme Title Duration Day
Immunity
Boost Your Immune in 28 Days 4 w.
Day: 23, 24, 26, 27, 28
4 w. 23, 24, 26, 27, 28
Flexibility
Flexible Body in 28 Days 4 w.
Day: 17, 26, 28
4 w. 17, 26, 28
Weight Loss
Weight Loss in 28 Days 4 w.
Day: 7, 8, 9, 10, 11, 15, 25, 26, 27, 28
4 w. 7, 8, 9, 10, 11, 15, 25, 26, 27, 28
Back
Healthy Spine in 28 Days 4 w.
Day: 5, 8, 11
4 w. 5, 8, 11
Stress
Anti-Stress in 28 Days 4 w.
Day: 4, 5, 10, 17
4 w. 4, 5, 10, 17
Split
Front split in 35 Days 5 w.
Day: 35
5 w. 35
Depression
Overcoming Depression in 28 Days 4 w.
Day: 3, 4, 5, 9, 10, 11, 14, 15, 16, 17, 19, 21, 26, 27, 28
4 w. 3, 4, 5, 9, 10, 11, 14, 15, 16, 17, 19, 21, 26, 27, 28
Joints
Healthy Joints in 28 Days 4 w.
Day: 19, 20
4 w. 19, 20
Energy
Energy Wake Up in 28 Days 4 w.
Day: 19, 22, 27
4 w. 19, 22, 27
Flexibility
Yoga Start in 21 Days 3 w.
Day: 9, 10, 15, 16, 18, 19, 20
3 w. 9, 10, 15, 16, 18, 19, 20
Back
Royal Posture in 28 Days 4 w.
Day: 19, 20, 21, 22, 23, 25, 26, 27, 28
4 w. 19, 20, 21, 22, 23, 25, 26, 27, 28
Abs
6-Pack in 28 Days 4 w.
Day: 9, 10, 11, 14, 15, 16, 20, 25, 27, 28
4 w. 9, 10, 11, 14, 15, 16, 20, 25, 27, 28
Energy
Cheerful Morning in 28 Days 4 w.
Day: 8, 10, 12, 14, 15, 17, 19, 20, 21, 22, 26, 27, 28
4 w. 8, 10, 12, 14, 15, 17, 19, 20, 21, 22, 26, 27, 28
Weight Loss
Weight Loss in 14 Days 2 w.
Day: 8, 9, 10, 11, 12, 13
2 w. 8, 9, 10, 11, 12, 13
Weight Loss
Weight Loss in 21 Days 3 w.
Day: 5, 13, 14, 15, 16, 17, 19, 21
3 w. 5, 13, 14, 15, 16, 17, 19, 21
Waist
Slim Waist in 28 Days 4 w.
Day: 5, 8, 11, 14, 26
4 w. 5, 8, 11, 14, 26
Arms
Strong Arms in 28 Days 4 w.
Day: 3, 10, 11, 14, 16, 17, 20, 21, 26, 27, 28
4 w. 3, 10, 11, 14, 16, 17, 20, 21, 26, 27, 28
Legs
Slender Legs in 28 Days 4 w.
Day: 23
4 w. 23
Lower back
Lower Back Pain Relief Challenge in 28 days 4 w.
Day: 10, 15, 17, 21, 23, 28
4 w. 10, 15, 17, 21, 23, 28
Arms
Strong Arms in 14 Days 2 w.
Day: 13
2 w. 13
Abs
6-Pack in 14 Days 2 w.
Day: 3, 4, 5, 7, 9, 11
2 w. 3, 4, 5, 7, 9, 11
Waist
Slim Waist Challenge in 14 Days 2 w.
Day: 1, 3, 10
2 w. 1, 3, 10
Lower back
Lower Back Pain Relief Challenge in 14 days 2 w.
Day: 11
2 w. 11
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: 2
2 w. 2
Back
Royal Posture in 14 Days 2 w.
Day: 9, 11
2 w. 9, 11
Back
Healthy Spine in 14 Days 2 w.
Day: 5
2 w. 5
Joints
Healthy Joints in 14 Days 2 w.
Day: 6
2 w. 6
Energy
Cheerful Morning in 7 Days 1 w.
Day: 2
1 w. 2
Legs
Slender Legs in 7 Days 1 w.
Day: 5, 6, 7
1 w. 5, 6, 7
Abs
6-Pack in 7 Days 1 w.
Day: 1, 3, 4, 5, 7
1 w. 1, 3, 4, 5, 7
Energy
Energy Wake Up in 7 Days 1 w.
Day: 2, 3, 4
1 w. 2, 3, 4
Stress
Anti-Stress in 7 Days 1 w.
Day: 7
1 w. 7
Energy
Energy Wake Up in 14 Days 2 w.
Day: 8, 9, 10
2 w. 8, 9, 10
Stress
Anti-Stress in 21 Days 3 w.
Day: 7
3 w. 7
Split
Front split in 21 Days 3 w.
Day: 9
3 w. 9
Joints
Healthy Joints in 21 Days 3 w.
Day: 13
3 w. 13
Energy
Energy Wake Up in 7 Days 3 w.
Day: 2, 3, 4, 15, 16, 17
3 w. 2, 3, 4, 15, 16, 17
Back
Royal Posture in 21 Days 3 w.
Day: 16, 18
3 w. 16, 18
Abs
6-Pack in 21 Days 3 w.
Day: 1, 3, 4, 5, 7, 10, 11, 12, 14, 16, 18
3 w. 1, 3, 4, 5, 7, 10, 11, 12, 14, 16, 18
Energy
Cheerful Morning in 21 Days 3 w.
Day: 2, 9, 12, 20
3 w. 2, 9, 12, 20
Waist
Slim Waist in 21 Days 3 w.
Day: 8, 10, 17
3 w. 8, 10, 17
Legs
Slender Legs in 21 Days 3 w.
Day: 5, 6, 7
3 w. 5, 6, 7
Arms
Strong Arms in 21 Days 3 w.
Day: 20
3 w. 20
Lower back
Lower Back Pain Relief in 21 days 3 w.
Day: 18
3 w. 18
Back
Healthy Spine in 21 Days 3 w.
Day: 12
3 w. 12
Habits
Quit Smoking in 7 Days 1 w.
Day: 1, 3, 6
1 w. 1, 3, 6
Habits
Quit Smoking in 14 Days 2 w.
Day: 2, 8, 10, 14
2 w. 2, 8, 10, 14
Habits
Quit Smoking in 21 Days 3 w.
Day: 8, 9, 12, 18, 19
3 w. 8, 9, 12, 18, 19
Habits
Quit Smoking in 28 Days 4 w.
Day: 8, 9, 10, 11, 12, 15, 24, 27
4 w. 8, 9, 10, 11, 12, 15, 24, 27
Habits
Stop Drinking in 14 Days 2 w.
Day: 9
2 w. 9
Habits
Stop Drinking in 28 Days 4 w.
Day: 20
4 w. 20
Stress
Release from anxiety in 14 days 2 w.
Day: 3, 6
2 w. 3, 6
Stress
Release from anxiety in 21 days 3 w.
Day: 7
3 w. 7
Back
Yoga for Scoliosis in 7 Days 1 w.
Day: 2
1 w. 2
Back
Yoga for Scoliosis in 14 Days 2 w.
Day: 7, 13
2 w. 7, 13
Back
Yoga for Scoliosis in 21 Days 3 w.
Day: 6, 8, 15, 20
3 w. 6, 8, 15, 20
Back
Yoga for Scoliosis in 28 Days 4 w.
Day: 4, 8, 10, 14, 16, 23, 26, 27
4 w. 4, 8, 10, 14, 16, 23, 26, 27
Sex
The prolongation of sexual pleasure for 3 months 12 w.
Day: 9, 15, 20, 27, 30, 34, 37, 40, 46, 50, 57, 60, 62, 69, 73, 79, 83
12 w. 9, 15, 20, 27, 30, 34, 37, 40, 46, 50, 57, 60, 62, 69, 73, 79, 83
Split
Front split in 28 Days 4 w.
Day: 4, 16, 18, 24
4 w. 4, 16, 18, 24
Split
Side split in 28 days 4 w.
Day: 3, 18
4 w. 3, 18
Split
Side split in 35 days 5 w.
Day: 29
5 w. 29
Weight Loss
Edema Reduction in 14 Days 2 w.
Day: 1, 6
2 w. 1, 6
Weight Loss
Edema Reduction in 21 Days 3 w.
Day: 1, 11
3 w. 1, 11
Weight Loss
Edema Reduction in 28 Days 4 w.
Day: 5, 9
4 w. 5, 9
Joints
Hip Opening in 28 Days 4 w.
Day: 15
4 w. 15
Cardio
Healthy Heart in 7 Days 1 w.
Day: 1, 7
1 w. 1, 7
Cardio
Healthy Heart in 14 Days 2 w.
Day: 3, 7, 8, 9, 13, 14
2 w. 3, 7, 8, 9, 13, 14
Cardio
Healthy Heart in 21 Days 3 w.
Day: 1, 3, 10, 16, 17, 19, 20
3 w. 1, 3, 10, 16, 17, 19, 20
Cardio
Healthy Heart in 28 Days 4 w.
Day: 1, 5, 8, 10, 11, 12, 15, 19, 22, 24, 27
4 w. 1, 5, 8, 10, 11, 12, 15, 19, 22, 24, 27
Advanced
Yoga for Advanced in 21 days 3 w.
Day: 5
3 w. 5
Advanced
Yoga for Advanced in 28 days 4 w.
Day: 22
4 w. 22
Advanced
Yoga for Advanced in 35 days 5 w.
Day: 8, 15, 25, 31
5 w. 8, 15, 25, 31
After Pregnancy
Recovery After Childbirth in 14 Days 2 w.
Day: 1, 10
2 w. 1, 10
After Pregnancy
Recovery After Childbirth in 28 Days 4 w.
Day: 19, 22
4 w. 19, 22
Weight Loss
Slim Body in 21 Days 3 w.
Day: 17, 19, 20
3 w. 17, 19, 20
Weight Loss
Slim Body in 28 Days 4 w.
Day: 1
4 w. 1
Breasts
Beautiful Chest in 14 Days 2 w.
Day: 4
2 w. 4
Digestion
Healthy Digestion in 7 Days 1 w.
Day: 4, 7
1 w. 4, 7
Digestion
Healthy Digestion in 14 Days 2 w.
Day: 12
2 w. 12
Digestion
Healthy Digestion in 21 Days 3 w.
Day: 9, 11, 15, 16, 18
3 w. 9, 11, 15, 16, 18
Digestion
Healthy Digestion in 28 Days 4 w.
Day: 24
4 w. 24

Details of the exercise

Category
Plank Variations
Duration
1 minute
Energy consumption
5 kcal

Reward

Flexibility
1
Stamina
8
Focus
5
Strength
9
Mobility
4
Balance
6

Popularity 56 out of 442

Often used
in ready-made lessons
103 lessons
Often used
in ready-made courses
82 challenges

Where can I meet

Lesson search
Challenges

Dynamic Four-Limbed Staff 1 occurs 103 times in 103 lessons

Theme Title Time
Strength
Power Body 15 min
15 min
Strength
Power Body 20 min
20 min
Strength
Power Body 25 min
25 min
Strength
Power Body 30 min
30 min
Strength
Power Body 45 min
45 min
Strength
Power Body 60 min
60 min
Strength
Power Body 90 min
90 min
Pregnancy
Post Delivery 15 min
15 min
Pregnancy
Post Delivery 20 min
20 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
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 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
Depression
Depression Avoider 20 min
20 min
Depression
Depression Avoider 25 min
25 min
Depression
Depression Avoider 30 min
30 min
Depression
Depression Avoider 45 min
45 min
Depression
Depression Avoider 60 min
60 min
Depression
Depression Avoider 90 min
90 min
Energy
Get Dynamic 10 min
10 min
Energy
Get Dynamic 15 min
15 min
Energy
Get Dynamic 20 min
20 min
Energy
Get Dynamic 25 min
25 min
Energy
Get Dynamic 30 min
30 min
Energy
Get Dynamic 45 min
45 min
Energy
Get Dynamic 60 min
60 min
Energy
Get Dynamic 90 min
90 min
Sports
Pre-Run 15 min
15 min
Sports
Pre-Run 20 min
20 min
Sports
Pre-Run 25 min
25 min
Sports
Pre-Run 30 min
30 min
Sports
Pre-Run 45 min
45 min
Sports
Pre-Run 60 min
60 min
Sports
Pre-Run 90 min
90 min
Sports
Snowboarding Sequence 90 min
90 min
Sports
Tennis Sequence 90 min
90 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
Cardio
Cardio 10 min
10 min
Cardio
Cardio 15 min
15 min
Cardio
Cardio 20 min
20 min
Cardio
Cardio 25 min
25 min
Cardio
Cardio 30 min
30 min
Cardio
Cardio 45 min
45 min
Cardio
Cardio 60 min
60 min
Cardio
Cardio 90 min
90 min
Sleep
Healthy Sleep 15 min
15 min
Sleep
Healthy Sleep 20 min
20 min
Sleep
Healthy Sleep 25 min
25 min
Sleep
Healthy Sleep 30 min
30 min
Sleep
Healthy Sleep 45 min
45 min
Sleep
Healthy Sleep 60 min
60 min
Sleep
Healthy Sleep 90 min
90 min
Abs
6-Pack 45 min
45 min
Abs
6-Pack 60 min
60 min
Abs
6-Pack 90 min
90 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
Flexibility
Lotus Pose Sequence 45 min
45 min
Flexibility
Lotus Pose Sequence 60 min
60 min
Flexibility
Lotus Pose Sequence 90 min
90 min
Energy
Energy Wake Up 90 min
90 min
Weight Loss
Weight Loss II 90 min
90 min
Habits
Quit Smoking 15 min
15 min
Habits
Quit Smoking 25 min
25 min
Habits
Quit Smoking 45 min
45 min
Habits
Quit Smoking 60 min
60 min
Habits
Quit Smoking 90 min
90 min
Habits
Quit Smoking 10 min
10 min
Depression
Release from anxiety 25 min
25 min
Depression
Release from anxiety 90 min
90 min
Kidneys
Swelling removal 45 min
45 min
Kidneys
Swelling removal 60 min
60 min
Kidneys
Swelling removal 90 min
90 min
Back
Yoga for Scoliosis 25 min
25 min
Back
Yoga for Scoliosis 45 min
45 min
Back
Yoga for Scoliosis 60 min
60 min
Back
Yoga for Scoliosis 90 min
90 min
Sex
Prolongation of pleasure 90 min
90 min
Weight Loss
Fit Body 10 min
10 min
Weight Loss
Fit Body 15 min
15 min
Weight Loss
Fit Body 30 min
30 min
Weight Loss
Fit Body 60 min
60 min
Weight Loss
Fit Body 90 min
90 min
Energy
Hormonal Balance 25 min
25 min
Energy
Hormonal Balance 30 min
30 min
Energy
Hormonal Balance 45 min
45 min

Dynamic Four-Limbed Staff 1 occurs 82 times in 82 challenges

Theme Title Duration Day
Immunity
Boost Your Immune in 28 Days 4 w.
Day: 23, 24, 26, 27, 28
4 w. 23, 24, 26, 27, 28
Flexibility
Flexible Body in 28 Days 4 w.
Day: 17, 26, 28
4 w. 17, 26, 28
Weight Loss
Weight Loss in 28 Days 4 w.
Day: 7, 8, 9, 10, 11, 15, 25, 26, 27, 28
4 w. 7, 8, 9, 10, 11, 15, 25, 26, 27, 28
Back
Healthy Spine in 28 Days 4 w.
Day: 5, 8, 11
4 w. 5, 8, 11
Stress
Anti-Stress in 28 Days 4 w.
Day: 4, 5, 10, 17
4 w. 4, 5, 10, 17
Split
Front split in 35 Days 5 w.
Day: 35
5 w. 35
Depression
Overcoming Depression in 28 Days 4 w.
Day: 3, 4, 5, 9, 10, 11, 14, 15, 16, 17, 19, 21, 26, 27, 28
4 w. 3, 4, 5, 9, 10, 11, 14, 15, 16, 17, 19, 21, 26, 27, 28
Joints
Healthy Joints in 28 Days 4 w.
Day: 19, 20
4 w. 19, 20
Energy
Energy Wake Up in 28 Days 4 w.
Day: 19, 22, 27
4 w. 19, 22, 27
Flexibility
Yoga Start in 21 Days 3 w.
Day: 9, 10, 15, 16, 18, 19, 20
3 w. 9, 10, 15, 16, 18, 19, 20
Back
Royal Posture in 28 Days 4 w.
Day: 19, 20, 21, 22, 23, 25, 26, 27, 28
4 w. 19, 20, 21, 22, 23, 25, 26, 27, 28
Abs
6-Pack in 28 Days 4 w.
Day: 9, 10, 11, 14, 15, 16, 20, 25, 27, 28
4 w. 9, 10, 11, 14, 15, 16, 20, 25, 27, 28
Energy
Cheerful Morning in 28 Days 4 w.
Day: 8, 10, 12, 14, 15, 17, 19, 20, 21, 22, 26, 27, 28
4 w. 8, 10, 12, 14, 15, 17, 19, 20, 21, 22, 26, 27, 28
Weight Loss
Weight Loss in 14 Days 2 w.
Day: 8, 9, 10, 11, 12, 13
2 w. 8, 9, 10, 11, 12, 13
Weight Loss
Weight Loss in 21 Days 3 w.
Day: 5, 13, 14, 15, 16, 17, 19, 21
3 w. 5, 13, 14, 15, 16, 17, 19, 21
Waist
Slim Waist in 28 Days 4 w.
Day: 5, 8, 11, 14, 26
4 w. 5, 8, 11, 14, 26
Arms
Strong Arms in 28 Days 4 w.
Day: 3, 10, 11, 14, 16, 17, 20, 21, 26, 27, 28
4 w. 3, 10, 11, 14, 16, 17, 20, 21, 26, 27, 28
Legs
Slender Legs in 28 Days 4 w.
Day: 23
4 w. 23
Lower back
Lower Back Pain Relief Challenge in 28 days 4 w.
Day: 10, 15, 17, 21, 23, 28
4 w. 10, 15, 17, 21, 23, 28
Arms
Strong Arms in 14 Days 2 w.
Day: 13
2 w. 13
Abs
6-Pack in 14 Days 2 w.
Day: 3, 4, 5, 7, 9, 11
2 w. 3, 4, 5, 7, 9, 11
Waist
Slim Waist Challenge in 14 Days 2 w.
Day: 1, 3, 10
2 w. 1, 3, 10
Lower back
Lower Back Pain Relief Challenge in 14 days 2 w.
Day: 11
2 w. 11
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: 2
2 w. 2
Back
Royal Posture in 14 Days 2 w.
Day: 9, 11
2 w. 9, 11
Back
Healthy Spine in 14 Days 2 w.
Day: 5
2 w. 5
Joints
Healthy Joints in 14 Days 2 w.
Day: 6
2 w. 6
Energy
Cheerful Morning in 7 Days 1 w.
Day: 2
1 w. 2
Legs
Slender Legs in 7 Days 1 w.
Day: 5, 6, 7
1 w. 5, 6, 7
Abs
6-Pack in 7 Days 1 w.
Day: 1, 3, 4, 5, 7
1 w. 1, 3, 4, 5, 7
Energy
Energy Wake Up in 7 Days 1 w.
Day: 2, 3, 4
1 w. 2, 3, 4
Stress
Anti-Stress in 7 Days 1 w.
Day: 7
1 w. 7
Energy
Energy Wake Up in 14 Days 2 w.
Day: 8, 9, 10
2 w. 8, 9, 10
Stress
Anti-Stress in 21 Days 3 w.
Day: 7
3 w. 7
Split
Front split in 21 Days 3 w.
Day: 9
3 w. 9
Joints
Healthy Joints in 21 Days 3 w.
Day: 13
3 w. 13
Energy
Energy Wake Up in 7 Days 3 w.
Day: 2, 3, 4, 15, 16, 17
3 w. 2, 3, 4, 15, 16, 17
Back
Royal Posture in 21 Days 3 w.
Day: 16, 18
3 w. 16, 18
Abs
6-Pack in 21 Days 3 w.
Day: 1, 3, 4, 5, 7, 10, 11, 12, 14, 16, 18
3 w. 1, 3, 4, 5, 7, 10, 11, 12, 14, 16, 18
Energy
Cheerful Morning in 21 Days 3 w.
Day: 2, 9, 12, 20
3 w. 2, 9, 12, 20
Waist
Slim Waist in 21 Days 3 w.
Day: 8, 10, 17
3 w. 8, 10, 17
Legs
Slender Legs in 21 Days 3 w.
Day: 5, 6, 7
3 w. 5, 6, 7
Arms
Strong Arms in 21 Days 3 w.
Day: 20
3 w. 20
Lower back
Lower Back Pain Relief in 21 days 3 w.
Day: 18
3 w. 18
Back
Healthy Spine in 21 Days 3 w.
Day: 12
3 w. 12
Habits
Quit Smoking in 7 Days 1 w.
Day: 1, 3, 6
1 w. 1, 3, 6
Habits
Quit Smoking in 14 Days 2 w.
Day: 2, 8, 10, 14
2 w. 2, 8, 10, 14
Habits
Quit Smoking in 21 Days 3 w.
Day: 8, 9, 12, 18, 19
3 w. 8, 9, 12, 18, 19
Habits
Quit Smoking in 28 Days 4 w.
Day: 8, 9, 10, 11, 12, 15, 24, 27
4 w. 8, 9, 10, 11, 12, 15, 24, 27
Habits
Stop Drinking in 14 Days 2 w.
Day: 9
2 w. 9
Habits
Stop Drinking in 28 Days 4 w.
Day: 20
4 w. 20
Stress
Release from anxiety in 14 days 2 w.
Day: 3, 6
2 w. 3, 6
Stress
Release from anxiety in 21 days 3 w.
Day: 7
3 w. 7
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Yoga for Scoliosis in 7 Days 1 w.
Day: 2
1 w. 2
Back
Yoga for Scoliosis in 14 Days 2 w.
Day: 7, 13
2 w. 7, 13
Back
Yoga for Scoliosis in 21 Days 3 w.
Day: 6, 8, 15, 20
3 w. 6, 8, 15, 20
Back
Yoga for Scoliosis in 28 Days 4 w.
Day: 4, 8, 10, 14, 16, 23, 26, 27
4 w. 4, 8, 10, 14, 16, 23, 26, 27
Sex
The prolongation of sexual pleasure for 3 months 12 w.
Day: 9, 15, 20, 27, 30, 34, 37, 40, 46, 50, 57, 60, 62, 69, 73, 79, 83
12 w. 9, 15, 20, 27, 30, 34, 37, 40, 46, 50, 57, 60, 62, 69, 73, 79, 83
Split
Front split in 28 Days 4 w.
Day: 4, 16, 18, 24
4 w. 4, 16, 18, 24
Split
Side split in 28 days 4 w.
Day: 3, 18
4 w. 3, 18
Split
Side split in 35 days 5 w.
Day: 29
5 w. 29
Weight Loss
Edema Reduction in 14 Days 2 w.
Day: 1, 6
2 w. 1, 6
Weight Loss
Edema Reduction in 21 Days 3 w.
Day: 1, 11
3 w. 1, 11
Weight Loss
Edema Reduction in 28 Days 4 w.
Day: 5, 9
4 w. 5, 9
Joints
Hip Opening in 28 Days 4 w.
Day: 15
4 w. 15
Cardio
Healthy Heart in 7 Days 1 w.
Day: 1, 7
1 w. 1, 7
Cardio
Healthy Heart in 14 Days 2 w.
Day: 3, 7, 8, 9, 13, 14
2 w. 3, 7, 8, 9, 13, 14
Cardio
Healthy Heart in 21 Days 3 w.
Day: 1, 3, 10, 16, 17, 19, 20
3 w. 1, 3, 10, 16, 17, 19, 20
Cardio
Healthy Heart in 28 Days 4 w.
Day: 1, 5, 8, 10, 11, 12, 15, 19, 22, 24, 27
4 w. 1, 5, 8, 10, 11, 12, 15, 19, 22, 24, 27
Advanced
Yoga for Advanced in 21 days 3 w.
Day: 5
3 w. 5
Advanced
Yoga for Advanced in 28 days 4 w.
Day: 22
4 w. 22
Advanced
Yoga for Advanced in 35 days 5 w.
Day: 8, 15, 25, 31
5 w. 8, 15, 25, 31
After Pregnancy
Recovery After Childbirth in 14 Days 2 w.
Day: 1, 10
2 w. 1, 10
After Pregnancy
Recovery After Childbirth in 28 Days 4 w.
Day: 19, 22
4 w. 19, 22
Weight Loss
Slim Body in 21 Days 3 w.
Day: 17, 19, 20
3 w. 17, 19, 20
Weight Loss
Slim Body in 28 Days 4 w.
Day: 1
4 w. 1
Breasts
Beautiful Chest in 14 Days 2 w.
Day: 4
2 w. 4
Digestion
Healthy Digestion in 7 Days 1 w.
Day: 4, 7
1 w. 4, 7
Digestion
Healthy Digestion in 14 Days 2 w.
Day: 12
2 w. 12
Digestion
Healthy Digestion in 21 Days 3 w.
Day: 9, 11, 15, 16, 18
3 w. 9, 11, 15, 16, 18
Digestion
Healthy Digestion in 28 Days 4 w.
Day: 24
4 w. 24
Урок 240 ( Dynamic Four-Limbed Staff 1 )

1 / 1 асан
asana
01:04
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

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В приложении Unagrande YogaClub доступны готовые уроки йоги, медитации и интенсивные курсы для решения самых разных задач.
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Dynamic Four-Limbed Staff 1 : video with the correct technique of performing the asana

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Technique of execution

Dynamic Four-Limbed Staff 1 : video with the correct technique of performing the asana and a description of the asana. Watch free video tutorials online at home by Unagrande YogaClub. Install the application, it offers much more new, useful, and intensive yoga challenges!

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