Dynamic Hand Raise Hasta uttana kriya

: 1 min

: 26 score

: 2 kcal

Warm-Up

Dynamic

Favorable effect

Activates the respiratory system
Stimulates the cardiovascular system
Develops balance and coordination
Increases mobility of the shoulder joints
Strengthens the back muscles
Promotes good posture
Tones the entire body
Intensively massages the toes
Improves mobility of the ankle joints

Contraindications

Pregnancy

Technique of execution

Stand up straight with your feet together. On the inhale, raise your heels and get up on the balls of your feet. Raise your arms sideways and place them over your head. Join your palms together. On the exhale, simultaneously bring your heels to the floor, and your arms to your sides. Continue this movement. Breathe evenly. Focus on your breath. Then, with an exhale, simultaneously lower your heels to the floor, and your arms to your sides.

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

If you are having a hard time balancing, try spreading your legs wider apart. This can help to create a more stable, supportive base for the balance.

Where can I meet

Lesson search

Challenges

Dynamic Hand Raise occurs 368 times in ready-made lessons

Theme	Title	Time
Pregnancy	Prenatal Yoga 25 min	25 min
Pregnancy	Prenatal Yoga 60 min	60 min
Blood Pressure	A. Shishonin's Yoga for Hypertension 30 min	30 min
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
Blood Pressure	A. Shishonin's Yoga for Hypertension 20 min	20 min
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 10 min	10 min
Strength	Power Body 60 min	60 min
Strength	Power Body 90 min	90 min
Energy	Tibetan gymnastics 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
Legs	Slender Legs 10 min	10 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 10 min	10 min
Joints	Healthy Joints 15 min	15 min
Joints	Healthy Joints 20 min	20 min
Joints	Healthy Joints 25 min	25 min
Joints	Healthy Joints 30 min	30 min
Joints	Healthy Joints 45 min	45 min
Joints	Healthy Joints 60 min	60 min
Joints	Healthy Joints 90 min	90 min
Vision	Visual Clarity 10 min	10 min
Vision	Visual Clarity 15 min	15 min
Vision	Visual Clarity 20 min	20 min
Vision	Visual Clarity 25 min	25 min
Vision	Visual Clarity 30 min	30 min
Vision	Visual Clarity 45 min	45 min
Vision	Visual Clarity 60 min	60 min
Vision	Visual Clarity 90 min	90 min
Glutes	Tight Butt 10 min	10 min
Glutes	Tight Butt 15 min	15 min
Glutes	Tight Butt 20 min	20 min
Glutes	Tight Butt 25 min	25 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
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	Pregnancy Prep 10 min	10 min
Pregnancy	Pregnancy Prep 15 min	15 min
Pregnancy	Pregnancy Prep 20 min	20 min
Pregnancy	Pregnancy Prep 25 min	25 min
Pregnancy	Pregnancy Prep 30 min	30 min
Pregnancy	Pregnancy Prep 45 min	45 min
Pregnancy	Pregnancy Prep 60 min	60 min
Pregnancy	Pregnancy Prep 90 min	90 min
Pregnancy	Post Delivery 10 min	10 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
Menstruation	Female Period 10 min	10 min
Menstruation	Female Period 15 min	15 min
Menstruation	Female Period 20 min	20 min
Menstruation	Female Period 25 min	25 min
Menstruation	Female Period 30 min	30 min
Menstruation	Female Period 45 min	45 min
Menstruation	Female Period 60 min	60 min
Menstruation	Female Period 90 min	90 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	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	Cheer U Up 10 min	10 min
Energy	Cheer U Up 15 min	15 min
Energy	Cheer U Up 20 min	20 min
Energy	Cheer U Up 25 min	25 min
Energy	Cheer U Up 30 min	30 min
Energy	Cheer U Up 45 min	45 min
Energy	Cheer U Up 60 min	60 min
Energy	Cheer U Up 90 min	90 min
Relax	Night Yoga 90 min	90 min
Depression	Depression Avoider 10 min	10 min
Depression	Depression Avoider 15 min	15 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
Head	Healthy Neck 10 min	10 min
Head	Healthy Neck 15 min	15 min
Head	Healthy Neck 20 min	20 min
Head	Healthy Neck 25 min	25 min
Head	Healthy Neck 30 min	30 min
Head	Healthy Neck 45 min	45 min
Head	Healthy Neck 60 min	60 min
Head	Healthy Neck 90 min	90 min
Digestion	Healthy Digestion 45 min	45 min
Sports	Swimming Sequence 10 min	10 min
Sports	Swimming Sequence 15 min	15 min
Sports	Swimming Sequence 20 min	20 min
Sports	Swimming Sequence 25 min	25 min
Sports	Swimming Sequence 30 min	30 min
Sports	Swimming Sequence 60 min	60 min
Sports	Swimming Sequence 45 min	45 min
Sports	Swimming Sequence 90 min	90 min
Sports	Tennis Sequence 15 min	15 min
Sports	Tennis Sequence 20 min	20 min
Sports	Tennis Sequence 25 min	25 min
Sports	Tennis Sequence 30 min	30 min
Sports	Tennis Sequence 45 min	45 min
Sports	Tennis Sequence 60 min	60 min
Sports	Tennis Sequence 10 min	10 min
Sports	Tennis Sequence 90 min	90 min
Aging	Yoga 60+ Cardio 10 min	10 min
Aging	Yoga 60+ Cardio 15 min	15 min
Aging	Yoga 60+ Cardio 20 min	20 min
Aging	Yoga 60+ Cardio 25 min	25 min
Aging	Yoga 60+ Cardio 30 min	30 min
Aging	Yoga 60+ fo Back Pain Relief 10 min	10 min
Aging	Yoga 60+ fo Back Pain Relief 15 min	15 min
Aging	Yoga 60+ fo Back Pain Relief 20 min	20 min
Aging	Yoga 60+ fo Back Pain Relief 25 min	25 min
Aging	Yoga 60+ fo Back Pain Relief 30 min	30 min
Aging	Yoga 60+ for Blood Pressure Depression 10 min	10 min
Aging	Yoga 60+ for Blood Pressure Depression 15 min	15 min
Aging	Yoga 60+ for Blood Pressure Depression 20 min	20 min
Aging	Yoga 60+ for Blood Pressure Depression 25 min	25 min
Aging	Yoga 60+ for Blood Pressure Depression 30 min	30 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
Aging	Yoga 60+ for Immune Boost 10 min	10 min
Aging	Yoga 60+ for Immune Boost 15 min	15 min
Aging	Yoga 60+ for Immune Boost 20 min	20 min
Aging	Yoga 60+ for Immune Boost 25 min	25 min
Aging	Yoga 60+ for Immune Boost 30 min	30 min
Aging	Yoga 75+ Cardio 10 min	10 min
Aging	Yoga 75+ Cardio 15 min	15 min
Aging	Yoga 75+ Cardio 20 min	20 min
Aging	Yoga 75+ for Back Pain Relief 10 min	10 min
Aging	Yoga 75+ for Back Pain Relief 15 min	15 min
Aging	Yoga 75+ for Back Pain Relief 20 min	20 min
Aging	Yoga 75+ for Blood Pressure Depression 10 min	10 min
Aging	Yoga 75+ for Blood Pressure Depression 15 min	15 min
Aging	Yoga 75+ for Blood Pressure Depression 20 min	20 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
Breasts	Firm Breasts 10 min	10 min
Breasts	Firm Breasts 15 min	15 min
Breasts	Firm Breasts 20 min	20 min
Breasts	Firm Breasts 25 min	25 min
Breasts	Firm Breasts 30 min	30 min
Breasts	Firm Breasts 45 min	45 min
Breasts	Firm Breasts 60 min	60 min
Breasts	Firm Breasts 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 45 min	45 min
Sex	Male Power 60 min	60 min
Sex	Male Power 90 min	90 min
Head	Headache Relief 10 min	10 min
Head	Headache Relief 15 min	15 min
Head	Headache Relief 20 min	20 min
Head	Headache Relief 25 min	25 min
Head	Headache Relief 30 min	30 min
Head	Headache Relief 45 min	45 min
Head	Headache Relief 60 min	60 min
Head	Headache Relief 90 min	90 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
Blood Pressure	Blood Pressure Booster 10 min	10 min
Blood Pressure	Blood Pressure Booster 15 min	15 min
Blood Pressure	Blood Pressure Booster 20 min	20 min
Blood Pressure	Blood Pressure Booster 25 min	25 min
Blood Pressure	Blood Pressure Booster 30 min	30 min
Blood Pressure	Blood Pressure Booster 45 min	45 min
Blood Pressure	Blood Pressure Booster 60 min	60 min
Blood Pressure	Blood Pressure Booster 90 min	90 min
Blood Pressure	Blood Pressure Depressor 10 min	10 min
Blood Pressure	Blood Pressure Depressor 15 min	15 min
Blood Pressure	Blood Pressure Depressor 20 min	20 min
Blood Pressure	Blood Pressure Reduction 25 min	25 min
Blood Pressure	Blood Pressure Depressor 30 min	30 min
Blood Pressure	Blood Pressure Depressor 45 min	45 min
Blood Pressure	Blood Pressure Depressor 60 min	60 min
Blood Pressure	Blood Pressure Depressor 90 min	90 min
Weight Loss	Weight Loss I 10 min	10 min
Weight Loss	Weight Loss I 15 min	15 min
Weight Loss	Weight Loss I 20 min	20 min
Weight Loss	Weight Loss I 25 min	25 min
Weight Loss	Weight Loss I 30 min	30 min
Weight Loss	Weight Loss I 60 min	60 min
Weight Loss	Weight Loss I 90 min	90 min
Back	Posture Correction 10 min	10 min
Back	Posture Correction 15 min	15 min
Back	Posture Correction 20 min	20 min
Back	Posture Correction 25 min	25 min
Back	Posture Correction 30 min	30 min
Back	Posture Correction 45 min	45 min
Back	Posture Correction 60 min	60 min
Back	Posture Correction 90 min	90 min
Energy	Energy Wake Up 10 min	10 min
Energy	Energy Wake Up 15 min	15 min
Energy	Energy Wake Up 20 min	20 min
Energy	Energy Wake Up 25 min	25 min
Energy	Energy Wake Up 30 min	30 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
Diabetes	Diabetes Prevention 10 min	10 min
Diabetes	Diabetes Prevention 15 min	15 min
Diabetes	Diabetes Prevention 20 min	20 min
Diabetes	Diabetes Prevention 25 min	25 min
Diabetes	Diabetes Prevention 30 min	30 min
Diabetes	Diabetes Prevention 45 min	45 min
Diabetes	Diabetes Prevention 60 min	60 min
Diabetes	Diabetes Prevention 90 min	90 min
Liver	Quit Drinking 20 min	20 min
Liver	Quit Drinking 25 min	25 min
Liver	Quit Drinking 30 min	30 min
Liver	Quit Drinking 45 min	45 min
Liver	Quit Drinking 60 min	60 min
Habits	Quit Smoking 15 min	15 min
Habits	Quit Smoking 20 min	20 min
Habits	Quit Smoking 25 min	25 min
Habits	Quit Smoking 30 min	30 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
Liver	Quit Drinking 10 min	10 min
Depression	Release from anxiety 10 min	10 min
Depression	Release from anxiety 15 min	15 min
Depression	Release from anxiety 25 min	25 min
Depression	Release from anxiety 30 min	30 min
Depression	Release from anxiety 45 min	45 min
Depression	Release from anxiety 60 min	60 min
Depression	Release from anxiety 90 min	90 min
Depression	Release from anxiety 20 min	20 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 10 min	10 min
Back	Yoga for Scoliosis 15 min	15 min
Back	Yoga for Scoliosis 20 min	20 min
Back	Yoga for Scoliosis 25 min	25 min
Back	Yoga for Scoliosis 30 min	30 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
Relax	Releasing Muscle Blocks 25 min	25 min
Relax	Releasing Muscle Blocks 45 min	45 min
Relax	Releasing Muscle Blocks 60 min	60 min
Relax	Releasing Muscle Blocks 90 min	90 min
Weight Loss	Fit Body 60 min	60 min
Weight Loss	Fit Body 90 min	90 min
Begginer	Yoga for Beginners 25 min	25 min
Begginer	Yoga for Beginners 30 min	30 min
Begginer	Yoga for Beginners 45 min	45 min
Begginer	Yoga for Beginners 60 min	60 min
Begginer	Yoga for Beginners 90 min	90 min
Stress	Yoga after a workday 45 min	45 min
Stress	Yoga after a workday 60 min	60 min
Stress	Yoga after a workday 90 min	90 min
Weight Loss	Weight Loss I 45 min	45 min
Back	Yoga for Hyperlordosis 60 min	60 min
Back	Yoga for Hyperlordosis 90 min	90 min
Back	Yoga for Hyperkyphosis 10 min	10 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
Joints	Graceful Wrists and Hands 10 min	10 min
Joints	Graceful Wrists and Hands 15 min	15 min
Joints	Graceful Wrists and Hands 20 min	20 min
Joints	Graceful Wrists and Hands 25 min	25 min
Joints	Graceful Wrists and Hands 30 min	30 min
Joints	Graceful Wrists and Hands 45 min	45 min
Joints	Graceful Wrists and Hands 60 min	60 min
Joints	Graceful Wrists and Hands 90 min	90 min
Sports	Yoga for Cyclists 90 min	90 min
Sports	Yoga for Football Players 60 min	60 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
Breath	Yoga for Vegetative-vascular dystonia 10 min	10 min
Breath	Yoga for Vegetative-vascular dystonia 15 min	15 min
Breath	Yoga for Vegetative-vascular dystonia 20 min	20 min
Breath	Yoga for Vegetative-vascular dystonia 25 min	25 min
Breath	Yoga for Vegetative-vascular dystonia 30 min	30 min
Breath	Yoga for Vegetative-vascular dystonia 45 min	45 min
Breath	Yoga for Vegetative-vascular dystonia 60 min	60 min
Breath	Yoga for Vegetative-vascular dystonia 90 min	90 min
Creativity	Yoga for the Office 10 min	10 min
Creativity	Yoga for the Office 15 min	15 min
Creativity	Yoga for the Office 20 min	20 min
Creativity	Yoga for the Office 25 min	25 min
Creativity	Yoga for the Office 45 min	45 min
Creativity	Yoga for the Office 60 min	60 min
Focus	Yoga for ADHD 90 min	90 min
Back	Yoga for Shoulders and Shoulder Blades 10 min	10 min
Back	Yoga for Shoulders and Shoulder Blades 15 min	15 min
Back	Yoga for Shoulders and Shoulder Blades 20 min	20 min
Back	Yoga for Shoulders and Shoulder Blades 25 min	25 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	Without Sugar 60 min	60 min
Habits	Without Sugar 90 min	90 min

Dynamic Hand Raise occurs 107 times in ready-made courses

Theme	Title	Duration	Day
Immunity	Boost Your Immune in 28 Days 4 w. Day: 1, 2, 3, 4, 6, 7, 8, 9, 12, 13, 14, 21, 22, 23, 24, 26, 27, 28	4 w.	1, 2, 3, 4, 6, 7, 8, 9, 12, 13, 14, 21, 22, 23, 24, 26, 27, 28
Flexibility	Flexible Body in 28 Days 4 w. Day: 1, 2, 3, 4, 5, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23	4 w.	1, 2, 3, 4, 5, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23
Weight Loss	Weight Loss in 28 Days 4 w. Day: 1, 2, 3, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28	4 w.	1, 2, 3, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28
Stress	Anti-Stress in 28 Days 4 w. Day: 1, 2, 3, 5, 7, 9, 10, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 27, 28	4 w.	1, 2, 3, 5, 7, 9, 10, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 27, 28
Split	Front split in 35 Days 5 w. Day: 1, 5, 7, 8, 19, 23, 25, 26, 35	5 w.	1, 5, 7, 8, 19, 23, 25, 26, 35
Depression	Overcoming Depression in 28 Days 4 w. Day: 1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 16, 17, 28	4 w.	1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 16, 17, 28
Joints	Healthy Joints in 28 Days 4 w. Day: 1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 15, 16, 17, 21, 22, 23, 25, 26, 27, 28	4 w.	1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 15, 16, 17, 21, 22, 23, 25, 26, 27, 28
Flexibility	Yoga Start in 21 Days 3 w. Day: 1, 2, 14	3 w.	1, 2, 14
Sleep	Healthy Sleep in 28 Days 4 w. Day: 5	4 w.	5
Balance	Improve Your Balance in 28 Days 4 w. Day: 1, 23	4 w.	1, 23
Back	Royal Posture in 28 Days 4 w. Day: 1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 19, 22, 25	4 w.	1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 19, 22, 25
Abs	6-Pack in 28 Days 4 w. Day: 4, 22, 26, 28	4 w.	4, 22, 26, 28
Flexibility	Bend Over and Reach the Floor in 28 Days 4 w. Day: 4, 5, 10, 11, 14, 15, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28	4 w.	4, 5, 10, 11, 14, 15, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28
Energy	Cheerful Morning in 28 Days 4 w. Day: 1, 3, 4, 5, 14, 15, 22, 26, 27	4 w.	1, 3, 4, 5, 14, 15, 22, 26, 27
Meditation	Meditation for Beginners in 14 Days 2 w. Day: 8	2 w.	8
Flexibility	Yoga Start in 7 Days 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Weight Loss	Weight Loss in 14 Days 2 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14	2 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14
Flexibility	Yoga Start in 14 Days 2 w. Day: 1, 2, 3, 4, 6, 7, 8, 9, 11, 12, 13, 14	2 w.	1, 2, 3, 4, 6, 7, 8, 9, 11, 12, 13, 14
Weight Loss	Weight Loss in 7 Days 1 w. Day: 1, 3, 4, 5, 6, 7	1 w.	1, 3, 4, 5, 6, 7
Weight Loss	Weight Loss in 21 Days 3 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21	3 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21
Self-Esteem	Self-Esteem Boost in 28 Days 4 w. Day: 5, 7, 8, 10, 11, 17, 21, 22, 25, 26, 27, 28	4 w.	5, 7, 8, 10, 11, 17, 21, 22, 25, 26, 27, 28
Waist	Slim Waist in 28 Days 4 w. Day: 5	4 w.	5
Arms	Strong Arms in 28 Days 4 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28	4 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28
Legs	Slender Legs in 28 Days 4 w. Day: 1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28	4 w.	1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28
Lower back	Lower Back Pain Relief Challenge in 28 days 4 w. Day: 5, 23, 25, 28	4 w.	5, 23, 25, 28
Relax	Relaxation in 28 Days 4 w. Day: 1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28	4 w.	1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28
Arms	Strong Arms in 14 Days 2 w. Day: 1, 2, 3, 4, 5, 7, 8, 9	2 w.	1, 2, 3, 4, 5, 7, 8, 9
Depression	Overcoming Depression in 14 Days 2 w. Day: 12, 13, 14	2 w.	12, 13, 14
Back	Royal Posture in 14 Days 2 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 14	2 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 14
Back	Healthy Spine in 14 Days 2 w. Day: 2, 4, 11	2 w.	2, 4, 11
Joints	Healthy Joints in 14 Days 2 w. Day: 2	2 w.	2
Flexibility	Flexible Body in 14 Days 2 w. Day: 1, 2, 5, 7, 11	2 w.	1, 2, 5, 7, 11
Arms	Strong Arms in 7 Days 1 w. Day: 1, 2, 3, 4, 5, 6	1 w.	1, 2, 3, 4, 5, 6
Self-Esteem	Self-Esteem Boost in 7 Days 1 w. Day: 3, 5, 6	1 w.	3, 5, 6
Energy	Cheerful Morning in 7 Days 1 w. Day: 1, 2, 3, 4, 5, 6	1 w.	1, 2, 3, 4, 5, 6
Back	Royal Posture in 7 Days 1 w. Day: 1, 2, 3, 7	1 w.	1, 2, 3, 7
Energy	Energy Wake Up in 7 Days 1 w. Day: 1, 2, 3, 4, 5	1 w.	1, 2, 3, 4, 5
Back	Healthy Spine 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, 3	1 w.	1, 2, 3
Energy	Energy Wake Up in 14 Days 2 w. Day: 1, 6	2 w.	1, 6
Glutes	Tight Butt Challenge in 14 days 2 w. Day: 11	2 w.	11
Self-Esteem	Self-Esteem Boost in 7 Days 2 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 11, 13	2 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 11, 13
Immunity	Boost Your Immune in 14 Days 2 w. Day: 1, 2, 7, 12	2 w.	1, 2, 7, 12
Immunity	Boost Your Immune in 21 Days 3 w. Day: 1, 2, 3, 8, 9, 14, 19	3 w.	1, 2, 3, 8, 9, 14, 19
Flexibility	Flexible Body in 21 Days 3 w. Day: 8, 9, 12, 14, 18	3 w.	8, 9, 12, 14, 18
Depression	Overcoming Depression in 21 Days 3 w. Day: 19, 20, 21	3 w.	19, 20, 21
Joints	Healthy Joints in 21 Days 3 w. Day: 9	3 w.	9
Energy	Energy Wake Up in 7 Days 3 w. Day: 1, 2, 3, 4, 5, 8, 13	3 w.	1, 2, 3, 4, 5, 8, 13
Back	Royal Posture in 21 Days 3 w. Day: 1, 2, 3, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 21	3 w.	1, 2, 3, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 21
Energy	Cheerful Morning in 21 Days 3 w. Day: 1, 2, 3, 4, 5, 6	3 w.	1, 2, 3, 4, 5, 6
Meditation	Meditation for Beginners in 21 Days 3 w. Day: 15	3 w.	15
Glutes	Tight Butt in 21 Days 3 w. Day: 18	3 w.	18
Self-Esteem	Self-Esteem Boost in 21 Days 3 w. Day: 3, 5, 6, 8, 9, 10, 11, 12, 13, 14, 15, 16, 18, 20	3 w.	3, 5, 6, 8, 9, 10, 11, 12, 13, 14, 15, 16, 18, 20
Arms	Strong Arms in 21 Days 3 w. Day: 1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 14, 15, 16	3 w.	1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 14, 15, 16
Back	Healthy Spine in 21 Days 3 w. Day: 1, 2, 3, 4, 5, 6, 7, 9, 11, 18	3 w.	1, 2, 3, 4, 5, 6, 7, 9, 11, 18
Habits	Quit Smoking in 7 Days 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Habits	Quit Smoking in 14 Days 2 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14	2 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14
Habits	Quit Smoking in 21 Days 3 w. Day: 1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 13, 15, 16, 17, 18, 19, 20	3 w.	1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 13, 15, 16, 17, 18, 19, 20
Habits	Quit Smoking in 28 Days 4 w. Day: 1, 2, 3, 4, 5, 6, 8, 9, 10, 12, 13, 14, 15, 16, 17, 18, 19, 20, 22, 23, 24, 25, 26, 27	4 w.	1, 2, 3, 4, 5, 6, 8, 9, 10, 12, 13, 14, 15, 16, 17, 18, 19, 20, 22, 23, 24, 25, 26, 27
Habits	Stop Drinking in 7 Days 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Habits	Stop Drinking in 14 Days 2 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 13	2 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 13
Habits	Stop Drinking in 21 Days 3 w. Day: 1, 2, 3, 4, 5, 6, 8	3 w.	1, 2, 3, 4, 5, 6, 8
Habits	Stop Drinking in 28 Days 4 w. Day: 4, 8, 9, 10, 12, 15, 17, 20	4 w.	4, 8, 9, 10, 12, 15, 17, 20
Back	Yoga for Scoliosis in 7 Days 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Back	Yoga for Scoliosis in 14 Days 2 w. Day: 2, 3, 4, 6, 7, 8, 9, 11, 13	2 w.	2, 3, 4, 6, 7, 8, 9, 11, 13
Back	Yoga for Scoliosis in 21 Days 3 w. Day: 1, 2, 3, 4, 5, 6, 8, 9, 11, 12, 13, 14, 15, 17, 19, 21	3 w.	1, 2, 3, 4, 5, 6, 8, 9, 11, 12, 13, 14, 15, 17, 19, 21
Back	Yoga for Scoliosis in 28 Days 4 w. Day: 1, 2, 4, 5, 6, 7, 8, 10, 13, 14, 15, 17, 21, 23, 24, 26, 27, 28	4 w.	1, 2, 4, 5, 6, 7, 8, 10, 13, 14, 15, 17, 21, 23, 24, 26, 27, 28
Sex	The prolongation of sexual pleasure for 3 months 12 w. Day: 3, 5, 30, 50, 54, 55	12 w.	3, 5, 30, 50, 54, 55
Split	Front split in 28 Days 4 w. Day: 8, 11, 12	4 w.	8, 11, 12
Split	Side split in 28 days 4 w. Day: 6, 8, 9, 12, 13	4 w.	6, 8, 9, 12, 13
Split	Side split in 35 days 5 w. Day: 1, 2, 3, 4, 5, 6	5 w.	1, 2, 3, 4, 5, 6
Weight Loss	Edema Reduction in 14 Days 2 w. Day: 1, 2, 3, 4, 6, 8, 9, 10, 11, 12	2 w.	1, 2, 3, 4, 6, 8, 9, 10, 11, 12
Weight Loss	Edema Reduction in 21 Days 3 w. Day: 1, 2, 3, 4, 6	3 w.	1, 2, 3, 4, 6
Weight Loss	Edema Reduction in 28 Days 4 w. Day: 1, 3, 4, 5, 23, 24, 26	4 w.	1, 3, 4, 5, 23, 24, 26
Joints	Hip Opening in 28 Days 4 w. Day: 1, 2, 3, 15, 19	4 w.	1, 2, 3, 15, 19
Harmony	Inner Harmony in 28 Days 4 w. Day: 1, 2, 16, 19, 20	4 w.	1, 2, 16, 19, 20
Cardio	Healthy Heart in 7 Days 1 w. Day: 1, 2, 4, 5, 7	1 w.	1, 2, 4, 5, 7
Cardio	Healthy Heart in 14 Days 2 w. Day: 1, 3, 4, 6, 7, 8, 9, 12, 13	2 w.	1, 3, 4, 6, 7, 8, 9, 12, 13
Cardio	Healthy Heart in 21 Days 3 w. Day: 1, 3, 4, 5	3 w.	1, 3, 4, 5
Cardio	Healthy Heart in 28 Days 4 w. Day: 1, 2, 5, 6, 8, 10, 11, 13	4 w.	1, 2, 5, 6, 8, 10, 11, 13
Advanced	Yoga for Advanced in 21 days 3 w. Day: 1, 4, 5, 6	3 w.	1, 4, 5, 6
Advanced	Yoga for Advanced in 28 days 4 w. Day: 1, 3, 4, 5, 8, 10, 11, 12	4 w.	1, 3, 4, 5, 8, 10, 11, 12
Advanced	Yoga for Advanced in 35 days 5 w. Day: 1, 2, 3, 4, 5, 6, 8, 10, 13, 15, 25	5 w.	1, 2, 3, 4, 5, 6, 8, 10, 13, 15, 25
After Pregnancy	Recovery After Childbirth in 7 Days 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
After Pregnancy	Recovery After Childbirth in 14 Days 2 w. Day: 1, 3, 4, 5, 7, 8, 10, 11, 12, 14	2 w.	1, 3, 4, 5, 7, 8, 10, 11, 12, 14
After Pregnancy	Recovery After Childbirth in 21 Days 3 w. Day: 1, 3, 4, 6, 8, 10, 11, 12	3 w.	1, 3, 4, 6, 8, 10, 11, 12
After Pregnancy	Recovery After Childbirth in 28 Days 4 w. Day: 1, 3, 4, 5, 6, 9, 10, 11, 12, 13	4 w.	1, 3, 4, 5, 6, 9, 10, 11, 12, 13
Neck	Healthy Neck in 7 Days 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Neck	Healthy Neck in 14 Days 2 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 13, 14	2 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 13, 14
Neck	Healthy Neck in 21 Days 3 w. Day: 1, 2, 3, 4, 5, 7, 8, 9, 10, 13, 14, 15, 16, 20, 21	3 w.	1, 2, 3, 4, 5, 7, 8, 9, 10, 13, 14, 15, 16, 20, 21
Neck	Healthy Neck in 28 Days 4 w. Day: 1, 2, 3, 4, 5, 6, 8, 11, 12, 15, 16, 17, 18, 19, 20, 22, 23, 24, 25, 26, 27	4 w.	1, 2, 3, 4, 5, 6, 8, 11, 12, 15, 16, 17, 18, 19, 20, 22, 23, 24, 25, 26, 27
Head	Relief from headache in 7 days 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Head	Relief from headache in 14 days 2 w. Day: 1, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14	2 w.	1, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14
Head	Relief from headache in 21 days 3 w. Day: 1, 3, 4, 5, 6, 8, 9, 10, 13, 15, 16, 17, 18	3 w.	1, 3, 4, 5, 6, 8, 9, 10, 13, 15, 16, 17, 18
Head	Relief from headache in 28 days 4 w. Day: 1, 5, 6, 8, 9, 13, 15, 16, 17, 19, 20, 23, 24, 26, 27	4 w.	1, 5, 6, 8, 9, 13, 15, 16, 17, 19, 20, 23, 24, 26, 27
Weight Loss	Slim Body in 7 Days 1 w. Day: 2, 3, 4, 5	1 w.	2, 3, 4, 5
Breasts	Beautiful Chest in 7 Days 1 w. Day: 1, 2, 5, 6	1 w.	1, 2, 5, 6
Breasts	Beautiful Chest in 14 Days 2 w. Day: 2, 3, 4, 5, 8	2 w.	2, 3, 4, 5, 8
Breasts	Beautiful Chest in 21 Days 3 w. Day: 1, 4, 9, 11, 12, 15, 17	3 w.	1, 4, 9, 11, 12, 15, 17
Breasts	Beautiful Chest in 28 Days 4 w. Day: 8, 10, 19	4 w.	8, 10, 19
Digestion	Healthy Digestion in 14 Days 2 w. Day: 1, 5, 7, 9, 10	2 w.	1, 5, 7, 9, 10
Digestion	Healthy Digestion in 21 Days 3 w. Day: 1, 10, 15, 19	3 w.	1, 10, 15, 19
Digestion	Healthy Digestion in 28 Days 4 w. Day: 2, 4, 12, 18, 23, 26	4 w.	2, 4, 12, 18, 23, 26
Sex	The prolongation of sexual pleasure for 7 days 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Sex	The prolongation of sexual pleasure for 14 days 2 w. Day: 1, 3, 10	2 w.	1, 3, 10
Sex	The prolongation of sexual pleasure for 21 days 3 w. Day: 1, 3, 6, 9, 12, 13	3 w.	1, 3, 6, 9, 12, 13
Sex	The prolongation of sexual pleasure for 28 days 4 w. Day: 1, 4, 8, 10, 13, 15, 16, 17, 19, 20	4 w.	1, 4, 8, 10, 13, 15, 16, 17, 19, 20

Details of the exercise

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Challenges

Dynamic Hand Raise occurs 368 times in ready-made lessons

Lesson	Duration
Prenatal Yoga	25 min
Prenatal Yoga	60 min
A. Shishonin's Yoga for Hypertension	30 min
A. Shishonin's Yoga for Hypertension	10 min
A. Shishonin's Yoga for Hypertension	15 min
A. Shishonin's Yoga for Hypertension	25 min
A. Shishonin's Yoga for Hypertension	20 min
Power Body	15 min
Power Body	20 min
Power Body	25 min
Power Body	30 min
Power Body	10 min
Power Body	60 min
Power Body	90 min
Tibetan gymnastics	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
Slender Legs	10 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	10 min
Healthy Joints	15 min
Healthy Joints	20 min
Healthy Joints	25 min
Healthy Joints	30 min
Healthy Joints	45 min
Healthy Joints	60 min
Healthy Joints	90 min
Visual Clarity	10 min
Visual Clarity	15 min
Visual Clarity	20 min
Visual Clarity	25 min
Visual Clarity	30 min
Visual Clarity	45 min
Visual Clarity	60 min
Visual Clarity	90 min
Tight Butt	10 min
Tight Butt	15 min
Tight Butt	20 min
Tight Butt	25 min
Tight Butt	30 min
Tight Butt	45 min
Tight Butt	60 min
Tight Butt	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
Pregnancy Prep	10 min
Pregnancy Prep	15 min
Pregnancy Prep	20 min
Pregnancy Prep	25 min
Pregnancy Prep	30 min
Pregnancy Prep	45 min
Pregnancy Prep	60 min
Pregnancy Prep	90 min
Post Delivery	10 min
Post Delivery	15 min
Post Delivery	20 min
Post Delivery	25 min
Post Delivery	30 min
Post Delivery	45 min
Post Delivery	60 min
Female Period	10 min
Female Period	15 min
Female Period	20 min
Female Period	25 min
Female Period	30 min
Female Period	45 min
Female Period	60 min
Female Period	90 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
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
Cheer U Up	10 min
Cheer U Up	15 min
Cheer U Up	20 min
Cheer U Up	25 min
Cheer U Up	30 min
Cheer U Up	45 min
Cheer U Up	60 min
Cheer U Up	90 min
Night Yoga	90 min
Depression Avoider	10 min
Depression Avoider	15 min
Depression Avoider	20 min
Depression Avoider	25 min
Depression Avoider	30 min
Depression Avoider	45 min
Depression Avoider	60 min
Depression Avoider	90 min
Get Dynamic	10 min
Get Dynamic	15 min
Get Dynamic	20 min
Get Dynamic	25 min
Get Dynamic	30 min
Get Dynamic	45 min
Get Dynamic	60 min
Get Dynamic	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
Healthy Digestion	45 min
Swimming Sequence	10 min
Swimming Sequence	15 min
Swimming Sequence	20 min
Swimming Sequence	25 min
Swimming Sequence	30 min
Swimming Sequence	60 min
Swimming Sequence	45 min
Swimming Sequence	90 min
Tennis Sequence	15 min
Tennis Sequence	20 min
Tennis Sequence	25 min
Tennis Sequence	30 min
Tennis Sequence	45 min
Tennis Sequence	60 min
Tennis Sequence	10 min
Tennis Sequence	90 min
Yoga 60+ Cardio	10 min
Yoga 60+ Cardio	15 min
Yoga 60+ Cardio	20 min
Yoga 60+ Cardio	25 min
Yoga 60+ Cardio	30 min
Yoga 60+ fo Back Pain Relief	10 min
Yoga 60+ fo Back Pain Relief	15 min
Yoga 60+ fo Back Pain Relief	20 min
Yoga 60+ fo Back Pain Relief	25 min
Yoga 60+ fo Back Pain Relief	30 min
Yoga 60+ for Blood Pressure Depression	10 min
Yoga 60+ for Blood Pressure Depression	15 min
Yoga 60+ for Blood Pressure Depression	20 min
Yoga 60+ for Blood Pressure Depression	25 min
Yoga 60+ for Blood Pressure Depression	30 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
Yoga 60+ for Immune Boost	10 min
Yoga 60+ for Immune Boost	15 min
Yoga 60+ for Immune Boost	20 min
Yoga 60+ for Immune Boost	25 min
Yoga 60+ for Immune Boost	30 min
Yoga 75+ Cardio	10 min
Yoga 75+ Cardio	15 min
Yoga 75+ Cardio	20 min
Yoga 75+ for Back Pain Relief	10 min
Yoga 75+ for Back Pain Relief	15 min
Yoga 75+ for Back Pain Relief	20 min
Yoga 75+ for Blood Pressure Depression	10 min
Yoga 75+ for Blood Pressure Depression	15 min
Yoga 75+ for Blood Pressure Depression	20 min
Cardio	10 min
Cardio	15 min
Cardio	20 min
Cardio	25 min
Cardio	30 min
Cardio	45 min
Cardio	60 min
Cardio	90 min
Firm Breasts	10 min
Firm Breasts	15 min
Firm Breasts	20 min
Firm Breasts	25 min
Firm Breasts	30 min
Firm Breasts	45 min
Firm Breasts	60 min
Firm Breasts	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	45 min
Male Power	60 min
Male Power	90 min
Headache Relief	10 min
Headache Relief	15 min
Headache Relief	20 min
Headache Relief	25 min
Headache Relief	30 min
Headache Relief	45 min
Headache Relief	60 min
Headache Relief	90 min
Pre-Flight	25 min
Pre-Flight	30 min
Pre-Flight	45 min
Pre-Flight	60 min
Pre-Flight	90 min
Blood Pressure Booster	10 min
Blood Pressure Booster	15 min
Blood Pressure Booster	20 min
Blood Pressure Booster	25 min
Blood Pressure Booster	30 min
Blood Pressure Booster	45 min
Blood Pressure Booster	60 min
Blood Pressure Booster	90 min
Blood Pressure Depressor	10 min
Blood Pressure Depressor	15 min
Blood Pressure Depressor	20 min
Blood Pressure Reduction	25 min
Blood Pressure Depressor	30 min
Blood Pressure Depressor	45 min
Blood Pressure Depressor	60 min
Blood Pressure Depressor	90 min
Weight Loss I	10 min
Weight Loss I	15 min
Weight Loss I	20 min
Weight Loss I	25 min
Weight Loss I	30 min
Weight Loss I	60 min
Weight Loss I	90 min
Posture Correction	10 min
Posture Correction	15 min
Posture Correction	20 min
Posture Correction	25 min
Posture Correction	30 min
Posture Correction	45 min
Posture Correction	60 min
Posture Correction	90 min
Energy Wake Up	10 min
Energy Wake Up	15 min
Energy Wake Up	20 min
Energy Wake Up	25 min
Energy Wake Up	30 min
Energy Wake Up	45 min
Energy Wake Up	60 min
Energy Wake Up	90 min
Diabetes Prevention	10 min
Diabetes Prevention	15 min
Diabetes Prevention	20 min
Diabetes Prevention	25 min
Diabetes Prevention	30 min
Diabetes Prevention	45 min
Diabetes Prevention	60 min
Diabetes Prevention	90 min
Quit Drinking	20 min
Quit Drinking	25 min
Quit Drinking	30 min
Quit Drinking	45 min
Quit Drinking	60 min
Quit Smoking	15 min
Quit Smoking	20 min
Quit Smoking	25 min
Quit Smoking	30 min
Quit Smoking	45 min
Quit Smoking	60 min
Quit Smoking	90 min
Quit Smoking	10 min
Quit Drinking	10 min
Release from anxiety	10 min
Release from anxiety	15 min
Release from anxiety	25 min
Release from anxiety	30 min
Release from anxiety	45 min
Release from anxiety	60 min
Release from anxiety	90 min
Release from anxiety	20 min
Swelling removal	45 min
Swelling removal	60 min
Swelling removal	90 min
Yoga for Scoliosis	10 min
Yoga for Scoliosis	15 min
Yoga for Scoliosis	20 min
Yoga for Scoliosis	25 min
Yoga for Scoliosis	30 min
Yoga for Scoliosis	45 min
Yoga for Scoliosis	60 min
Yoga for Scoliosis	90 min
Prolongation of pleasure	90 min
Releasing Muscle Blocks	25 min
Releasing Muscle Blocks	45 min
Releasing Muscle Blocks	60 min
Releasing Muscle Blocks	90 min
Fit Body	60 min
Fit Body	90 min
Yoga for Beginners	25 min
Yoga for Beginners	30 min
Yoga for Beginners	45 min
Yoga for Beginners	60 min
Yoga for Beginners	90 min
Yoga after a workday	45 min
Yoga after a workday	60 min
Yoga after a workday	90 min
Weight Loss I	45 min
Yoga for Hyperlordosis	60 min
Yoga for Hyperlordosis	90 min
Yoga for Hyperkyphosis	10 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
Graceful Wrists and Hands	10 min
Graceful Wrists and Hands	15 min
Graceful Wrists and Hands	20 min
Graceful Wrists and Hands	25 min
Graceful Wrists and Hands	30 min
Graceful Wrists and Hands	45 min
Graceful Wrists and Hands	60 min
Graceful Wrists and Hands	90 min
Yoga for Cyclists	90 min
Yoga for Football Players	60 min
Yoga During Menopause	45 min
Yoga During Menopause	60 min
Yoga During Menopause	90 min
Yoga for Vegetative-vascular dystonia	10 min
Yoga for Vegetative-vascular dystonia	15 min
Yoga for Vegetative-vascular dystonia	20 min
Yoga for Vegetative-vascular dystonia	25 min
Yoga for Vegetative-vascular dystonia	30 min
Yoga for Vegetative-vascular dystonia	45 min
Yoga for Vegetative-vascular dystonia	60 min
Yoga for Vegetative-vascular dystonia	90 min
Yoga for the Office	10 min
Yoga for the Office	15 min
Yoga for the Office	20 min
Yoga for the Office	25 min
Yoga for the Office	45 min
Yoga for the Office	60 min
Yoga for ADHD	90 min
Yoga for Shoulders and Shoulder Blades	10 min
Yoga for Shoulders and Shoulder Blades	15 min
Yoga for Shoulders and Shoulder Blades	20 min
Yoga for Shoulders and Shoulder Blades	25 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
Without Sugar	60 min
Without Sugar	90 min

Dynamic Hand Raise occurs 107 times in ready-made courses

Theme	Title	Duration	Day
Immunity	Boost Your Immune in 28 Days 4 w. Day: 1, 2, 3, 4, 6, 7, 8, 9, 12, 13, 14, 21, 22, 23, 24, 26, 27, 28	4 w.	1, 2, 3, 4, 6, 7, 8, 9, 12, 13, 14, 21, 22, 23, 24, 26, 27, 28
Flexibility	Flexible Body in 28 Days 4 w. Day: 1, 2, 3, 4, 5, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23	4 w.	1, 2, 3, 4, 5, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23
Weight Loss	Weight Loss in 28 Days 4 w. Day: 1, 2, 3, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28	4 w.	1, 2, 3, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28
Stress	Anti-Stress in 28 Days 4 w. Day: 1, 2, 3, 5, 7, 9, 10, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 27, 28	4 w.	1, 2, 3, 5, 7, 9, 10, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 27, 28
Split	Front split in 35 Days 5 w. Day: 1, 5, 7, 8, 19, 23, 25, 26, 35	5 w.	1, 5, 7, 8, 19, 23, 25, 26, 35
Depression	Overcoming Depression in 28 Days 4 w. Day: 1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 16, 17, 28	4 w.	1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 16, 17, 28
Joints	Healthy Joints in 28 Days 4 w. Day: 1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 15, 16, 17, 21, 22, 23, 25, 26, 27, 28	4 w.	1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 15, 16, 17, 21, 22, 23, 25, 26, 27, 28
Flexibility	Yoga Start in 21 Days 3 w. Day: 1, 2, 14	3 w.	1, 2, 14
Sleep	Healthy Sleep in 28 Days 4 w. Day: 5	4 w.	5
Balance	Improve Your Balance in 28 Days 4 w. Day: 1, 23	4 w.	1, 23
Back	Royal Posture in 28 Days 4 w. Day: 1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 19, 22, 25	4 w.	1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 19, 22, 25
Abs	6-Pack in 28 Days 4 w. Day: 4, 22, 26, 28	4 w.	4, 22, 26, 28
Flexibility	Bend Over and Reach the Floor in 28 Days 4 w. Day: 4, 5, 10, 11, 14, 15, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28	4 w.	4, 5, 10, 11, 14, 15, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28
Energy	Cheerful Morning in 28 Days 4 w. Day: 1, 3, 4, 5, 14, 15, 22, 26, 27	4 w.	1, 3, 4, 5, 14, 15, 22, 26, 27
Meditation	Meditation for Beginners in 14 Days 2 w. Day: 8	2 w.	8
Flexibility	Yoga Start in 7 Days 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Weight Loss	Weight Loss in 14 Days 2 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14	2 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14
Flexibility	Yoga Start in 14 Days 2 w. Day: 1, 2, 3, 4, 6, 7, 8, 9, 11, 12, 13, 14	2 w.	1, 2, 3, 4, 6, 7, 8, 9, 11, 12, 13, 14
Weight Loss	Weight Loss in 7 Days 1 w. Day: 1, 3, 4, 5, 6, 7	1 w.	1, 3, 4, 5, 6, 7
Weight Loss	Weight Loss in 21 Days 3 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21	3 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21
Self-Esteem	Self-Esteem Boost in 28 Days 4 w. Day: 5, 7, 8, 10, 11, 17, 21, 22, 25, 26, 27, 28	4 w.	5, 7, 8, 10, 11, 17, 21, 22, 25, 26, 27, 28
Waist	Slim Waist in 28 Days 4 w. Day: 5	4 w.	5
Arms	Strong Arms in 28 Days 4 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28	4 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28
Legs	Slender Legs in 28 Days 4 w. Day: 1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28	4 w.	1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28
Lower back	Lower Back Pain Relief Challenge in 28 days 4 w. Day: 5, 23, 25, 28	4 w.	5, 23, 25, 28
Relax	Relaxation in 28 Days 4 w. Day: 1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28	4 w.	1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28
Arms	Strong Arms in 14 Days 2 w. Day: 1, 2, 3, 4, 5, 7, 8, 9	2 w.	1, 2, 3, 4, 5, 7, 8, 9
Depression	Overcoming Depression in 14 Days 2 w. Day: 12, 13, 14	2 w.	12, 13, 14
Back	Royal Posture in 14 Days 2 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 14	2 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 14
Back	Healthy Spine in 14 Days 2 w. Day: 2, 4, 11	2 w.	2, 4, 11
Joints	Healthy Joints in 14 Days 2 w. Day: 2	2 w.	2
Flexibility	Flexible Body in 14 Days 2 w. Day: 1, 2, 5, 7, 11	2 w.	1, 2, 5, 7, 11
Arms	Strong Arms in 7 Days 1 w. Day: 1, 2, 3, 4, 5, 6	1 w.	1, 2, 3, 4, 5, 6
Self-Esteem	Self-Esteem Boost in 7 Days 1 w. Day: 3, 5, 6	1 w.	3, 5, 6
Energy	Cheerful Morning in 7 Days 1 w. Day: 1, 2, 3, 4, 5, 6	1 w.	1, 2, 3, 4, 5, 6
Back	Royal Posture in 7 Days 1 w. Day: 1, 2, 3, 7	1 w.	1, 2, 3, 7
Energy	Energy Wake Up in 7 Days 1 w. Day: 1, 2, 3, 4, 5	1 w.	1, 2, 3, 4, 5
Back	Healthy Spine 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, 3	1 w.	1, 2, 3
Energy	Energy Wake Up in 14 Days 2 w. Day: 1, 6	2 w.	1, 6
Glutes	Tight Butt Challenge in 14 days 2 w. Day: 11	2 w.	11
Self-Esteem	Self-Esteem Boost in 7 Days 2 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 11, 13	2 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 11, 13
Immunity	Boost Your Immune in 14 Days 2 w. Day: 1, 2, 7, 12	2 w.	1, 2, 7, 12
Immunity	Boost Your Immune in 21 Days 3 w. Day: 1, 2, 3, 8, 9, 14, 19	3 w.	1, 2, 3, 8, 9, 14, 19
Flexibility	Flexible Body in 21 Days 3 w. Day: 8, 9, 12, 14, 18	3 w.	8, 9, 12, 14, 18
Depression	Overcoming Depression in 21 Days 3 w. Day: 19, 20, 21	3 w.	19, 20, 21
Joints	Healthy Joints in 21 Days 3 w. Day: 9	3 w.	9
Energy	Energy Wake Up in 7 Days 3 w. Day: 1, 2, 3, 4, 5, 8, 13	3 w.	1, 2, 3, 4, 5, 8, 13
Back	Royal Posture in 21 Days 3 w. Day: 1, 2, 3, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 21	3 w.	1, 2, 3, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 21
Energy	Cheerful Morning in 21 Days 3 w. Day: 1, 2, 3, 4, 5, 6	3 w.	1, 2, 3, 4, 5, 6
Meditation	Meditation for Beginners in 21 Days 3 w. Day: 15	3 w.	15
Glutes	Tight Butt in 21 Days 3 w. Day: 18	3 w.	18
Self-Esteem	Self-Esteem Boost in 21 Days 3 w. Day: 3, 5, 6, 8, 9, 10, 11, 12, 13, 14, 15, 16, 18, 20	3 w.	3, 5, 6, 8, 9, 10, 11, 12, 13, 14, 15, 16, 18, 20
Arms	Strong Arms in 21 Days 3 w. Day: 1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 14, 15, 16	3 w.	1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 14, 15, 16
Back	Healthy Spine in 21 Days 3 w. Day: 1, 2, 3, 4, 5, 6, 7, 9, 11, 18	3 w.	1, 2, 3, 4, 5, 6, 7, 9, 11, 18
Habits	Quit Smoking in 7 Days 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Habits	Quit Smoking in 14 Days 2 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14	2 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14
Habits	Quit Smoking in 21 Days 3 w. Day: 1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 13, 15, 16, 17, 18, 19, 20	3 w.	1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 13, 15, 16, 17, 18, 19, 20
Habits	Quit Smoking in 28 Days 4 w. Day: 1, 2, 3, 4, 5, 6, 8, 9, 10, 12, 13, 14, 15, 16, 17, 18, 19, 20, 22, 23, 24, 25, 26, 27	4 w.	1, 2, 3, 4, 5, 6, 8, 9, 10, 12, 13, 14, 15, 16, 17, 18, 19, 20, 22, 23, 24, 25, 26, 27
Habits	Stop Drinking in 7 Days 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Habits	Stop Drinking in 14 Days 2 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 13	2 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 13
Habits	Stop Drinking in 21 Days 3 w. Day: 1, 2, 3, 4, 5, 6, 8	3 w.	1, 2, 3, 4, 5, 6, 8
Habits	Stop Drinking in 28 Days 4 w. Day: 4, 8, 9, 10, 12, 15, 17, 20	4 w.	4, 8, 9, 10, 12, 15, 17, 20
Back	Yoga for Scoliosis in 7 Days 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Back	Yoga for Scoliosis in 14 Days 2 w. Day: 2, 3, 4, 6, 7, 8, 9, 11, 13	2 w.	2, 3, 4, 6, 7, 8, 9, 11, 13
Back	Yoga for Scoliosis in 21 Days 3 w. Day: 1, 2, 3, 4, 5, 6, 8, 9, 11, 12, 13, 14, 15, 17, 19, 21	3 w.	1, 2, 3, 4, 5, 6, 8, 9, 11, 12, 13, 14, 15, 17, 19, 21
Back	Yoga for Scoliosis in 28 Days 4 w. Day: 1, 2, 4, 5, 6, 7, 8, 10, 13, 14, 15, 17, 21, 23, 24, 26, 27, 28	4 w.	1, 2, 4, 5, 6, 7, 8, 10, 13, 14, 15, 17, 21, 23, 24, 26, 27, 28
Sex	The prolongation of sexual pleasure for 3 months 12 w. Day: 3, 5, 30, 50, 54, 55	12 w.	3, 5, 30, 50, 54, 55
Split	Front split in 28 Days 4 w. Day: 8, 11, 12	4 w.	8, 11, 12
Split	Side split in 28 days 4 w. Day: 6, 8, 9, 12, 13	4 w.	6, 8, 9, 12, 13
Split	Side split in 35 days 5 w. Day: 1, 2, 3, 4, 5, 6	5 w.	1, 2, 3, 4, 5, 6
Weight Loss	Edema Reduction in 14 Days 2 w. Day: 1, 2, 3, 4, 6, 8, 9, 10, 11, 12	2 w.	1, 2, 3, 4, 6, 8, 9, 10, 11, 12
Weight Loss	Edema Reduction in 21 Days 3 w. Day: 1, 2, 3, 4, 6	3 w.	1, 2, 3, 4, 6
Weight Loss	Edema Reduction in 28 Days 4 w. Day: 1, 3, 4, 5, 23, 24, 26	4 w.	1, 3, 4, 5, 23, 24, 26
Joints	Hip Opening in 28 Days 4 w. Day: 1, 2, 3, 15, 19	4 w.	1, 2, 3, 15, 19
Harmony	Inner Harmony in 28 Days 4 w. Day: 1, 2, 16, 19, 20	4 w.	1, 2, 16, 19, 20
Cardio	Healthy Heart in 7 Days 1 w. Day: 1, 2, 4, 5, 7	1 w.	1, 2, 4, 5, 7
Cardio	Healthy Heart in 14 Days 2 w. Day: 1, 3, 4, 6, 7, 8, 9, 12, 13	2 w.	1, 3, 4, 6, 7, 8, 9, 12, 13
Cardio	Healthy Heart in 21 Days 3 w. Day: 1, 3, 4, 5	3 w.	1, 3, 4, 5
Cardio	Healthy Heart in 28 Days 4 w. Day: 1, 2, 5, 6, 8, 10, 11, 13	4 w.	1, 2, 5, 6, 8, 10, 11, 13
Advanced	Yoga for Advanced in 21 days 3 w. Day: 1, 4, 5, 6	3 w.	1, 4, 5, 6
Advanced	Yoga for Advanced in 28 days 4 w. Day: 1, 3, 4, 5, 8, 10, 11, 12	4 w.	1, 3, 4, 5, 8, 10, 11, 12
Advanced	Yoga for Advanced in 35 days 5 w. Day: 1, 2, 3, 4, 5, 6, 8, 10, 13, 15, 25	5 w.	1, 2, 3, 4, 5, 6, 8, 10, 13, 15, 25
After Pregnancy	Recovery After Childbirth in 7 Days 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
After Pregnancy	Recovery After Childbirth in 14 Days 2 w. Day: 1, 3, 4, 5, 7, 8, 10, 11, 12, 14	2 w.	1, 3, 4, 5, 7, 8, 10, 11, 12, 14
After Pregnancy	Recovery After Childbirth in 21 Days 3 w. Day: 1, 3, 4, 6, 8, 10, 11, 12	3 w.	1, 3, 4, 6, 8, 10, 11, 12
After Pregnancy	Recovery After Childbirth in 28 Days 4 w. Day: 1, 3, 4, 5, 6, 9, 10, 11, 12, 13	4 w.	1, 3, 4, 5, 6, 9, 10, 11, 12, 13
Neck	Healthy Neck in 7 Days 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Neck	Healthy Neck in 14 Days 2 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 13, 14	2 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 13, 14
Neck	Healthy Neck in 21 Days 3 w. Day: 1, 2, 3, 4, 5, 7, 8, 9, 10, 13, 14, 15, 16, 20, 21	3 w.	1, 2, 3, 4, 5, 7, 8, 9, 10, 13, 14, 15, 16, 20, 21
Neck	Healthy Neck in 28 Days 4 w. Day: 1, 2, 3, 4, 5, 6, 8, 11, 12, 15, 16, 17, 18, 19, 20, 22, 23, 24, 25, 26, 27	4 w.	1, 2, 3, 4, 5, 6, 8, 11, 12, 15, 16, 17, 18, 19, 20, 22, 23, 24, 25, 26, 27
Head	Relief from headache in 7 days 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Head	Relief from headache in 14 days 2 w. Day: 1, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14	2 w.	1, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14
Head	Relief from headache in 21 days 3 w. Day: 1, 3, 4, 5, 6, 8, 9, 10, 13, 15, 16, 17, 18	3 w.	1, 3, 4, 5, 6, 8, 9, 10, 13, 15, 16, 17, 18
Head	Relief from headache in 28 days 4 w. Day: 1, 5, 6, 8, 9, 13, 15, 16, 17, 19, 20, 23, 24, 26, 27	4 w.	1, 5, 6, 8, 9, 13, 15, 16, 17, 19, 20, 23, 24, 26, 27
Weight Loss	Slim Body in 7 Days 1 w. Day: 2, 3, 4, 5	1 w.	2, 3, 4, 5
Breasts	Beautiful Chest in 7 Days 1 w. Day: 1, 2, 5, 6	1 w.	1, 2, 5, 6
Breasts	Beautiful Chest in 14 Days 2 w. Day: 2, 3, 4, 5, 8	2 w.	2, 3, 4, 5, 8
Breasts	Beautiful Chest in 21 Days 3 w. Day: 1, 4, 9, 11, 12, 15, 17	3 w.	1, 4, 9, 11, 12, 15, 17
Breasts	Beautiful Chest in 28 Days 4 w. Day: 8, 10, 19	4 w.	8, 10, 19
Digestion	Healthy Digestion in 14 Days 2 w. Day: 1, 5, 7, 9, 10	2 w.	1, 5, 7, 9, 10
Digestion	Healthy Digestion in 21 Days 3 w. Day: 1, 10, 15, 19	3 w.	1, 10, 15, 19
Digestion	Healthy Digestion in 28 Days 4 w. Day: 2, 4, 12, 18, 23, 26	4 w.	2, 4, 12, 18, 23, 26
Sex	The prolongation of sexual pleasure for 7 days 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Sex	The prolongation of sexual pleasure for 14 days 2 w. Day: 1, 3, 10	2 w.	1, 3, 10
Sex	The prolongation of sexual pleasure for 21 days 3 w. Day: 1, 3, 6, 9, 12, 13	3 w.	1, 3, 6, 9, 12, 13
Sex	The prolongation of sexual pleasure for 28 days 4 w. Day: 1, 4, 8, 10, 13, 15, 16, 17, 19, 20	4 w.	1, 4, 8, 10, 13, 15, 16, 17, 19, 20

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Dynamic Hand Raise Hasta uttana kriya

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Dynamic Hand Raise Hasta uttana kriya

don't give up!

Favorable effect

Contraindications

Technique of execution

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

Where can I meet

Details of the exercise

Where can I meet

Reward

Try the Mobile App of the Yoga Club

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Dynamic Hand Raise: video with the correct technique of performing the asana

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