Dynamic Upward-Facing Downward-Facing Dog Urdhva adho mukha shvana vinyasa

: 1 min

: 38 score

: 5 kcal

Plank Variations

Dynamic

Favorable effect

Activates the respiratory system
Strengthens the hands
Stimulates the cardiovascular system
Improves flexibility of the spine
Promotes good posture
Tones the entire body
Tones the abdominal muscles

Contraindications

Wrists injuries

Lower back injuries

Shoulder injuries

Pregnancy

Technique of execution

Place your hands on the floor. Come up slightly. Move your legs back. Then on the inhale push yourself forward so that your weight is distributed between your balls of your feet and hands. First, bring your body down to the floor, then lift your chest and arching your back inwards. Push your chin upwards. On the exhale push your pelvis up and come into a downward-facing dog pose. Continue this movement. On the inhale come into an upward facing dog. On the exhale downward-facing dog. Breathe evenly. Then stop this movement. Bring your feet together. Sit back on your heels.

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

In case of discomfort in one of the poses, you can simplify – bend your knees in the downward dog, or lower your knees to the floor while bending in the upward dog.

Where can I meet

Lesson search

Challenges

Dynamic Upward-Facing Downward-Facing Dog occurs 287 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
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
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
Joints	Healthy Joints 45 min	45 min
Joints	Healthy Joints 60 min	60 min
Joints	Healthy Joints 90 min	90 min
Immunity	Immune Boost 10 min	10 min
Immunity	Immune Boost 15 min	15 min
Immunity	Immune Boost 20 min	20 min
Immunity	Immune Boost 25 min	25 min
Immunity	Immune Boost 30 min	30 min
Immunity	Immune Boost 45 min	45 min
Immunity	Immune Boost 60 min	60 min
Immunity	Immune Boost 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
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	Post Delivery 60 min	60 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 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	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 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	Energy Booster 10 min	10 min
Energy	Energy Booster 15 min	15 min
Energy	Energy Booster 20 min	20 min
Energy	Energy Booster 25 min	25 min
Energy	Energy Booster 30 min	30 min
Energy	Energy Booster 45 min	45 min
Energy	Energy Booster 60 min	60 min
Energy	Energy Booster 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 10 min	10 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
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
Kidneys	Healthy Kidneys 45 min	45 min
Kidneys	Healthy Kidneys 60 min	60 min
Kidneys	Healthy Kidneys 90 min	90 min
Back	Back Pain Relief 10 min	10 min
Back	Back Pain Relief 15 min	15 min
Back	Back Pain Relief 20 min	20 min
Back	Back Pain Relief 25 min	25 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 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	Snowboarding Sequence 15 min	15 min
Sports	Snowboarding Sequence 20 min	20 min
Sports	Snowboarding Sequence 25 min	25 min
Sports	Snowboarding Sequence 30 min	30 min
Sports	Snowboarding Sequence 45 min	45 min
Sports	Snowboarding Sequence 60 min	60 min
Sports	Snowboarding Sequence 90 min	90 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 30 min	30 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
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 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
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 25 min	25 min
Abs	6-Pack 30 min	30 min
Abs	6-Pack 60 min	60 min
Abs	6-Pack 90 min	90 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
Head	Headache Relief 45 min	45 min
Head	Headache Relief 60 min	60 min
Head	Headache Relief 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
Blood Pressure	Blood Pressure Booster 90 min	90 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
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
Weight Loss	Weight Loss II 60 min	60 min
Weight Loss	Weight Loss II 90 min	90 min
Traveling	Postflight 30 min	30 min
Traveling	Postflight 45 min	45 min
Traveling	Postflight 60 min	60 min
Traveling	Postflight 90 min	90 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 45 min	45 min
Habits	Quit Smoking 15 min	15 min
Habits	Quit Smoking 20 min	20 min
Habits	Quit Smoking 45 min	45 min
Habits	Quit Smoking 60 min	60 min
Habits	Quit Smoking 90 min	90 min
Energy	Tibetan gymnastics 45 min	45 min
Energy	Tibetan gymnastics 60 min	60 min
Energy	Tibetan gymnastics 90 min	90 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 60 min	60 min
Depression	Release from anxiety 90 min	90 min
Depression	Release from anxiety 20 min	20 min
Kidneys	Swelling removal 20 min	20 min
Kidneys	Swelling removal 30 min	30 min
Kidneys	Swelling removal 60 min	60 min
Kidneys	Swelling removal 90 min	90 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 15 min	15 min
Weight Loss	Fit Body 20 min	20 min
Weight Loss	Fit Body 25 min	25 min
Weight Loss	Fit Body 30 min	30 min
Weight Loss	Fit Body 45 min	45 min
Weight Loss	Fit Body 60 min	60 min
Weight Loss	Fit Body 90 min	90 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
Stress	Yoga after a workday 90 min	90 min
Weight Loss	Weight Loss I 45 min	45 min
Back	Yoga for Hyperlordosis 90 min	90 min
Back	Yoga for Hyperkyphosis 15 min	15 min
Back	Yoga for Hyperkyphosis 20 min	20 min
Back	Yoga for Hyperkyphosis 25 min	25 min
Back	Yoga for Hyperkyphosis 30 min	30 min
Back	Yoga for Hyperkyphosis 45 min	45 min
Back	Yoga for Hyperkyphosis 60 min	60 min
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 20 min	20 min
Sports	Yoga for Cyclists 25 min	25 min
Sports	Yoga for Cyclists 30 min	30 min
Sports	Yoga for Cyclists 45 min	45 min
Sports	Yoga for Cyclists 60 min	60 min
Sports	Yoga for Cyclists 90 min	90 min
Aging	Yoga During Menopause 10 min	10 min
Aging	Yoga During Menopause 15 min	15 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
Focus	Yoga for ADHD 90 min	90 min
Back	Yoga for Shoulders and Shoulder Blades 30 min	30 min
Back	Yoga for Shoulders and Shoulder Blades 45 min	45 min
Back	Yoga for Shoulders and Shoulder Blades 60 min	60 min
Back	Yoga for Shoulders and Shoulder Blades 90 min	90 min
Habits	Without Sugar 15 min	15 min

Dynamic Upward-Facing Downward-Facing Dog occurs 111 times in ready-made courses

Theme	Title	Duration	Day
Flexibility	Yoga Start in 7 Days 1 w. Day: 7	1 w.	7
Flexibility	Yoga Start in 14 Days 2 w. Day: 9, 11, 12, 13, 14	2 w.	9, 11, 12, 13, 14
Weight Loss	Weight Loss in 21 Days 3 w. Day: 19, 20, 21	3 w.	19, 20, 21
Waist	Slim Waist in 28 Days 4 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 10, 11, 26, 27, 28	4 w.	1, 2, 3, 4, 5, 6, 7, 8, 10, 11, 26, 27, 28
Arms	Strong Arms in 28 Days 4 w. Day: 4, 5, 9, 10, 11, 13, 16, 17, 19, 23, 26, 27, 28	4 w.	4, 5, 9, 10, 11, 13, 16, 17, 19, 23, 26, 27, 28
Glutes	Tight Butt Challenge in 28 Days 4 w. Day: 5	4 w.	5
Lower back	Lower Back Pain Relief Challenge in 28 days 4 w. Day: 16, 17, 19	4 w.	16, 17, 19
Arms	Strong Arms in 14 Days 2 w. Day: 6, 7, 13	2 w.	6, 7, 13
Depression	Overcoming Depression in 14 Days 2 w. Day: 6, 7, 8, 9, 10, 11, 13, 14	2 w.	6, 7, 8, 9, 10, 11, 13, 14
Abs	6-Pack in 14 Days 2 w. Day: 5, 9	2 w.	5, 9
Stress	Anti-Stress in 14 Days 2 w. Day: 9, 12, 14	2 w.	9, 12, 14
Waist	Slim Waist Challenge in 14 Days 2 w. Day: 1, 2, 4, 8, 10, 11, 13	2 w.	1, 2, 4, 8, 10, 11, 13
Lower back	Lower Back Pain Relief Challenge in 14 days 2 w. Day: 5, 7, 8, 9, 11, 12, 13	2 w.	5, 7, 8, 9, 11, 12, 13
Energy	Cheerful Morning in 14 Days 2 w. Day: 2, 5, 7, 12, 13, 14	2 w.	2, 5, 7, 12, 13, 14
Back	Royal Posture in 14 Days 2 w. Day: 5, 6, 7, 8, 9, 10, 11, 13, 14	2 w.	5, 6, 7, 8, 9, 10, 11, 13, 14
Back	Healthy Spine in 14 Days 2 w. Day: 1, 2, 3, 4, 5, 7, 8, 9, 10, 12	2 w.	1, 2, 3, 4, 5, 7, 8, 9, 10, 12
Joints	Healthy Joints in 14 Days 2 w. Day: 1, 3	2 w.	1, 3
Flexibility	Flexible Body in 14 Days 2 w. Day: 5, 6, 14	2 w.	5, 6, 14
Lower back	Lower Back Pain Relief Challenge in 7 days 1 w. Day: 2, 5, 6, 7	1 w.	2, 5, 6, 7
Arms	Strong Arms in 7 Days 1 w. Day: 5	1 w.	5
Split	Front split in 7 Days 1 w. Day: 6	1 w.	6
Energy	Cheerful Morning in 7 Days 1 w. Day: 1, 2, 3, 4, 7	1 w.	1, 2, 3, 4, 7
Abs	6-Pack in 7 Days 1 w. Day: 5, 6, 7	1 w.	5, 6, 7
Back	Royal Posture in 7 Days 1 w. Day: 3, 4, 5, 6, 7	1 w.	3, 4, 5, 6, 7
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: 4, 5, 6	1 w.	4, 5, 6
Joints	Healthy Joints in 7 Days 1 w. Day: 5, 7	1 w.	5, 7
Stress	Anti-Stress in 7 Days 1 w. Day: 6, 7	1 w.	6, 7
Back	Healthy Spine in 7 Days 1 w. Day: 4, 5, 6, 7	1 w.	4, 5, 6, 7
Immunity	Boost Your Immune in 7 Days 1 w. Day: 1, 2, 3, 4, 7	1 w.	1, 2, 3, 4, 7
Energy	Energy Wake Up in 14 Days 2 w. Day: 1, 8, 10	2 w.	1, 8, 10
Balance	Improve Your Balance in 14 Days 2 w. Day: 5	2 w.	5
Flexibility	Bend Over and Reach the Floor in 14 Days 2 w. Day: 8	2 w.	8
Legs	Slender Legs in 14 Days 2 w. Day: 9	2 w.	9
Self-Esteem	Self-Esteem Boost in 7 Days 2 w. Day: 4, 9, 13, 14	2 w.	4, 9, 13, 14
Immunity	Boost Your Immune in 14 Days 2 w. Day: 1, 2, 6, 7, 8, 10, 13, 14	2 w.	1, 2, 6, 7, 8, 10, 13, 14
Immunity	Boost Your Immune in 21 Days 3 w. Day: 1, 2, 3, 4, 7, 8, 9, 13, 14, 15, 17, 20, 21	3 w.	1, 2, 3, 4, 7, 8, 9, 13, 14, 15, 17, 20, 21
Flexibility	Flexible Body in 21 Days 3 w. Day: 12, 13, 21	3 w.	12, 13, 21
Stress	Anti-Stress in 21 Days 3 w. Day: 6, 7, 16, 19, 21	3 w.	6, 7, 16, 19, 21
Split	Front split in 21 Days 3 w. Day: 6	3 w.	6
Depression	Overcoming Depression in 21 Days 3 w. Day: 4, 5, 6, 13, 14, 15, 16, 17, 18, 20, 21	3 w.	4, 5, 6, 13, 14, 15, 16, 17, 18, 20, 21
Joints	Healthy Joints in 21 Days 3 w. Day: 5, 7, 8, 10	3 w.	5, 7, 8, 10
Energy	Energy Wake Up in 7 Days 3 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 15, 17	3 w.	1, 2, 3, 4, 5, 6, 7, 8, 15, 17
Balance	Improve Your Balance in 21 Days 3 w. Day: 12	3 w.	12
Back	Royal Posture in 21 Days 3 w. Day: 3, 4, 5, 6, 7, 12, 13, 14, 15, 16, 17, 18, 20, 21	3 w.	3, 4, 5, 6, 7, 12, 13, 14, 15, 16, 17, 18, 20, 21
Abs	6-Pack in 21 Days 3 w. Day: 5, 6, 7, 12, 16	3 w.	5, 6, 7, 12, 16
Flexibility	Bend Over and Reach the Floor in 21 Days 3 w. Day: 15	3 w.	15
Energy	Cheerful Morning in 21 Days 3 w. Day: 1, 2, 3, 4, 7, 9, 12, 14, 19, 20, 21	3 w.	1, 2, 3, 4, 7, 9, 12, 14, 19, 20, 21
Waist	Slim Waist in 21 Days 3 w. Day: 8, 9, 11, 15, 17, 18, 20	3 w.	8, 9, 11, 15, 17, 18, 20
Legs	Slender Legs in 21 Days 3 w. Day: 16	3 w.	16
Self-Esteem	Self-Esteem Boost in 21 Days 3 w. Day: 11, 16, 20, 21	3 w.	11, 16, 20, 21
Arms	Strong Arms in 21 Days 3 w. Day: 5, 13, 14, 20	3 w.	5, 13, 14, 20
Lower back	Lower Back Pain Relief in 21 days 3 w. Day: 2, 5, 6, 7, 12, 14, 15, 16, 18, 19, 20	3 w.	2, 5, 6, 7, 12, 14, 15, 16, 18, 19, 20
Back	Healthy Spine in 21 Days 3 w. Day: 4, 5, 6, 7, 8, 9, 10, 11, 12, 14, 15, 16, 17, 19	3 w.	4, 5, 6, 7, 8, 9, 10, 11, 12, 14, 15, 16, 17, 19
Habits	Quit Smoking in 7 Days 1 w. Day: 1, 3, 6, 7	1 w.	1, 3, 6, 7
Habits	Quit Smoking in 14 Days 2 w. Day: 6, 8, 14	2 w.	6, 8, 14
Habits	Quit Smoking in 21 Days 3 w. Day: 8, 9, 10, 11, 12, 13, 16, 17	3 w.	8, 9, 10, 11, 12, 13, 16, 17
Habits	Quit Smoking in 28 Days 4 w. Day: 8, 9, 10, 11, 13, 15, 16, 17, 19, 20, 23, 24, 27	4 w.	8, 9, 10, 11, 13, 15, 16, 17, 19, 20, 23, 24, 27
Habits	Stop Drinking in 14 Days 2 w. Day: 3, 8	2 w.	3, 8
Habits	Stop Drinking in 21 Days 3 w. Day: 4, 10, 19	3 w.	4, 10, 19
Habits	Stop Drinking in 28 Days 4 w. Day: 4, 6, 11, 15, 22, 23	4 w.	4, 6, 11, 15, 22, 23
Stress	Release from anxiety in 7 days 1 w. Day: 1, 3	1 w.	1, 3
Stress	Release from anxiety in 14 days 2 w. Day: 1, 3, 6	2 w.	1, 3, 6
Stress	Release from anxiety in 21 days 3 w. Day: 10	3 w.	10
Stress	Release from anxiety in 28 days 4 w. Day: 6, 16	4 w.	6, 16
Sex	The prolongation of sexual pleasure for 3 months 12 w. Day: 9, 15, 20, 40, 46, 51, 57, 67, 71, 78	12 w.	9, 15, 20, 40, 46, 51, 57, 67, 71, 78
Split	Front split in 28 Days 4 w. Day: 15	4 w.	15
Split	Side split in 28 days 4 w. Day: 9, 18	4 w.	9, 18
Split	Side split in 35 days 5 w. Day: 5, 25	5 w.	5, 25
Weight Loss	Edema Reduction in 14 Days 2 w. Day: 1, 6, 10	2 w.	1, 6, 10
Weight Loss	Edema Reduction in 21 Days 3 w. Day: 3, 5, 15	3 w.	3, 5, 15
Weight Loss	Edema Reduction in 28 Days 4 w. Day: 1, 12, 18, 20, 27	4 w.	1, 12, 18, 20, 27
Joints	Hip Opening in 21 Days 3 w. Day: 2, 5	3 w.	2, 5
Joints	Hip Opening in 28 Days 4 w. Day: 2, 6, 18, 26	4 w.	2, 6, 18, 26
Cardio	Healthy Heart in 7 Days 1 w. Day: 1, 3, 4, 7	1 w.	1, 3, 4, 7
Cardio	Healthy Heart in 14 Days 2 w. Day: 1, 3, 7, 8, 10, 14	2 w.	1, 3, 7, 8, 10, 14
Cardio	Healthy Heart in 21 Days 3 w. Day: 1, 3, 8, 10, 16, 17, 19, 20	3 w.	1, 3, 8, 10, 16, 17, 19, 20
Cardio	Healthy Heart in 28 Days 4 w. Day: 1, 6, 8, 10, 12, 16, 22, 24, 25, 27	4 w.	1, 6, 8, 10, 12, 16, 22, 24, 25, 27
Advanced	Yoga for Advanced in 7 days 1 w. Day: 1	1 w.	1
Advanced	Yoga for Advanced in 14 days 2 w. Day: 9	2 w.	9
Advanced	Yoga for Advanced in 21 days 3 w. Day: 5, 9, 13, 18	3 w.	5, 9, 13, 18
Advanced	Yoga for Advanced in 28 days 4 w. Day: 16	4 w.	16
Advanced	Yoga for Advanced in 35 days 5 w. Day: 5, 6, 15	5 w.	5, 6, 15
After Pregnancy	Recovery After Childbirth in 7 Days 1 w. Day: 1, 7	1 w.	1, 7
After Pregnancy	Recovery After Childbirth in 14 Days 2 w. Day: 1, 9	2 w.	1, 9
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: 10, 24	4 w.	10, 24
Neck	Healthy Neck in 7 Days 1 w. Day: 1, 3, 6, 7	1 w.	1, 3, 6, 7
Neck	Healthy Neck in 14 Days 2 w. Day: 4, 5, 14	2 w.	4, 5, 14
Neck	Healthy Neck in 21 Days 3 w. Day: 1, 6, 14, 15, 16, 18, 21	3 w.	1, 6, 14, 15, 16, 18, 21
Neck	Healthy Neck in 28 Days 4 w. Day: 3, 9, 11, 15, 20, 22, 23, 27	4 w.	3, 9, 11, 15, 20, 22, 23, 27
Head	Relief from headache in 7 days 1 w. Day: 1, 2, 3	1 w.	1, 2, 3
Head	Relief from headache in 14 days 2 w. Day: 1, 6, 11	2 w.	1, 6, 11
Head	Relief from headache in 21 days 3 w. Day: 4, 8, 15	3 w.	4, 8, 15
Head	Relief from headache in 28 days 4 w. Day: 1, 18, 19	4 w.	1, 18, 19
Weight Loss	Slim Body in 7 Days 1 w. Day: 5, 7	1 w.	5, 7
Weight Loss	Slim Body in 14 Days 2 w. Day: 14	2 w.	14
Weight Loss	Slim Body in 21 Days 3 w. Day: 3, 12, 15	3 w.	3, 12, 15
Weight Loss	Slim Body in 28 Days 4 w. Day: 1, 8, 11, 12, 18, 21, 22, 25	4 w.	1, 8, 11, 12, 18, 21, 22, 25
Breasts	Beautiful Chest in 7 Days 1 w. Day: 2, 3	1 w.	2, 3
Breasts	Beautiful Chest in 14 Days 2 w. Day: 2, 6	2 w.	2, 6
Breasts	Beautiful Chest in 21 Days 3 w. Day: 2, 5, 6, 13, 15, 16, 21	3 w.	2, 5, 6, 13, 15, 16, 21
Breasts	Beautiful Chest in 28 Days 4 w. Day: 1, 8, 11, 14, 18, 25	4 w.	1, 8, 11, 14, 18, 25
Digestion	Healthy Digestion in 7 Days 1 w. Day: 1, 3	1 w.	1, 3
Digestion	Healthy Digestion in 14 Days 2 w. Day: 3, 5, 7, 8, 12	2 w.	3, 5, 7, 8, 12
Digestion	Healthy Digestion in 21 Days 3 w. Day: 3, 9, 11, 15	3 w.	3, 9, 11, 15
Digestion	Healthy Digestion in 28 Days 4 w. Day: 3, 8, 15, 20, 24	4 w.	3, 8, 15, 20, 24
Sex	The prolongation of sexual pleasure for 7 days 1 w. Day: 5	1 w.	5
Sex	The prolongation of sexual pleasure for 14 days 2 w. Day: 3, 8, 13	2 w.	3, 8, 13
Sex	The prolongation of sexual pleasure for 21 days 3 w. Day: 1, 13, 16	3 w.	1, 13, 16
Sex	The prolongation of sexual pleasure for 28 days 4 w. Day: 11, 20, 24, 27	4 w.	11, 20, 24, 27

Details of the exercise

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Lesson search

Challenges

Dynamic Upward-Facing Downward-Facing Dog occurs 287 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
Power Body	25 min
Power Body	30 min
Power Body	45 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
Healthy Joints	45 min
Healthy Joints	60 min
Healthy Joints	90 min
Immune Boost	10 min
Immune Boost	15 min
Immune Boost	20 min
Immune Boost	25 min
Immune Boost	30 min
Immune Boost	45 min
Immune Boost	60 min
Immune Boost	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
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
Post Delivery	60 min
Anti-Stress	15 min
Anti-Stress	20 min
Anti-Stress	25 min
Anti-Stress	30 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
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
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
Energy Booster	10 min
Energy Booster	15 min
Energy Booster	20 min
Energy Booster	25 min
Energy Booster	30 min
Energy Booster	45 min
Energy Booster	60 min
Energy Booster	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
Pre-Run	10 min
Pre-Run	15 min
Pre-Run	20 min
Pre-Run	25 min
Pre-Run	30 min
Pre-Run	45 min
Pre-Run	60 min
Pre-Run	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 Kidneys	45 min
Healthy Kidneys	60 min
Healthy Kidneys	90 min
Back Pain Relief	10 min
Back Pain Relief	15 min
Back Pain Relief	20 min
Back Pain Relief	25 min
Back Pain Relief	30 min
Back Pain Relief	45 min
Back Pain Relief	60 min
Back Pain Relief	90 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
Snowboarding Sequence	15 min
Snowboarding Sequence	20 min
Snowboarding Sequence	25 min
Snowboarding Sequence	30 min
Snowboarding Sequence	45 min
Snowboarding Sequence	60 min
Snowboarding Sequence	90 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	30 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
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	20 min
Firm Breasts	25 min
Firm Breasts	30 min
Firm Breasts	45 min
Firm Breasts	60 min
Firm Breasts	90 min
Healthy Sleep	15 min
Healthy Sleep	20 min
Healthy Sleep	25 min
Healthy Sleep	30 min
Healthy Sleep	45 min
Healthy Sleep	60 min
Healthy Sleep	90 min
6-Pack	25 min
6-Pack	30 min
6-Pack	60 min
6-Pack	90 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
Headache Relief	45 min
Headache Relief	60 min
Headache Relief	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
Blood Pressure Booster	90 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
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
Weight Loss II	60 min
Weight Loss II	90 min
Postflight	30 min
Postflight	45 min
Postflight	60 min
Postflight	90 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	45 min
Quit Smoking	15 min
Quit Smoking	20 min
Quit Smoking	45 min
Quit Smoking	60 min
Quit Smoking	90 min
Tibetan gymnastics	45 min
Tibetan gymnastics	60 min
Tibetan gymnastics	90 min
Release from anxiety	10 min
Release from anxiety	15 min
Release from anxiety	25 min
Release from anxiety	30 min
Release from anxiety	60 min
Release from anxiety	90 min
Release from anxiety	20 min
Swelling removal	20 min
Swelling removal	30 min
Swelling removal	60 min
Swelling removal	90 min
Releasing Muscle Blocks	45 min
Releasing Muscle Blocks	60 min
Releasing Muscle Blocks	90 min
Fit Body	15 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	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 after a workday	90 min
Weight Loss I	45 min
Yoga for Hyperlordosis	90 min
Yoga for Hyperkyphosis	15 min
Yoga for Hyperkyphosis	20 min
Yoga for Hyperkyphosis	25 min
Yoga for Hyperkyphosis	30 min
Yoga for Hyperkyphosis	45 min
Yoga for Hyperkyphosis	60 min
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	20 min
Yoga for Cyclists	25 min
Yoga for Cyclists	30 min
Yoga for Cyclists	45 min
Yoga for Cyclists	60 min
Yoga for Cyclists	90 min
Yoga During Menopause	10 min
Yoga During Menopause	15 min
Yoga During Menopause	45 min
Yoga During Menopause	60 min
Yoga During Menopause	90 min
Yoga for ADHD	90 min
Yoga for Shoulders and Shoulder Blades	30 min
Yoga for Shoulders and Shoulder Blades	45 min
Yoga for Shoulders and Shoulder Blades	60 min
Yoga for Shoulders and Shoulder Blades	90 min
Without Sugar	15 min

Dynamic Upward-Facing Downward-Facing Dog occurs 111 times in ready-made courses

Theme	Title	Duration	Day
Flexibility	Yoga Start in 7 Days 1 w. Day: 7	1 w.	7
Flexibility	Yoga Start in 14 Days 2 w. Day: 9, 11, 12, 13, 14	2 w.	9, 11, 12, 13, 14
Weight Loss	Weight Loss in 21 Days 3 w. Day: 19, 20, 21	3 w.	19, 20, 21
Waist	Slim Waist in 28 Days 4 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 10, 11, 26, 27, 28	4 w.	1, 2, 3, 4, 5, 6, 7, 8, 10, 11, 26, 27, 28
Arms	Strong Arms in 28 Days 4 w. Day: 4, 5, 9, 10, 11, 13, 16, 17, 19, 23, 26, 27, 28	4 w.	4, 5, 9, 10, 11, 13, 16, 17, 19, 23, 26, 27, 28
Glutes	Tight Butt Challenge in 28 Days 4 w. Day: 5	4 w.	5
Lower back	Lower Back Pain Relief Challenge in 28 days 4 w. Day: 16, 17, 19	4 w.	16, 17, 19
Arms	Strong Arms in 14 Days 2 w. Day: 6, 7, 13	2 w.	6, 7, 13
Depression	Overcoming Depression in 14 Days 2 w. Day: 6, 7, 8, 9, 10, 11, 13, 14	2 w.	6, 7, 8, 9, 10, 11, 13, 14
Abs	6-Pack in 14 Days 2 w. Day: 5, 9	2 w.	5, 9
Stress	Anti-Stress in 14 Days 2 w. Day: 9, 12, 14	2 w.	9, 12, 14
Waist	Slim Waist Challenge in 14 Days 2 w. Day: 1, 2, 4, 8, 10, 11, 13	2 w.	1, 2, 4, 8, 10, 11, 13
Lower back	Lower Back Pain Relief Challenge in 14 days 2 w. Day: 5, 7, 8, 9, 11, 12, 13	2 w.	5, 7, 8, 9, 11, 12, 13
Energy	Cheerful Morning in 14 Days 2 w. Day: 2, 5, 7, 12, 13, 14	2 w.	2, 5, 7, 12, 13, 14
Back	Royal Posture in 14 Days 2 w. Day: 5, 6, 7, 8, 9, 10, 11, 13, 14	2 w.	5, 6, 7, 8, 9, 10, 11, 13, 14
Back	Healthy Spine in 14 Days 2 w. Day: 1, 2, 3, 4, 5, 7, 8, 9, 10, 12	2 w.	1, 2, 3, 4, 5, 7, 8, 9, 10, 12
Joints	Healthy Joints in 14 Days 2 w. Day: 1, 3	2 w.	1, 3
Flexibility	Flexible Body in 14 Days 2 w. Day: 5, 6, 14	2 w.	5, 6, 14
Lower back	Lower Back Pain Relief Challenge in 7 days 1 w. Day: 2, 5, 6, 7	1 w.	2, 5, 6, 7
Arms	Strong Arms in 7 Days 1 w. Day: 5	1 w.	5
Split	Front split in 7 Days 1 w. Day: 6	1 w.	6
Energy	Cheerful Morning in 7 Days 1 w. Day: 1, 2, 3, 4, 7	1 w.	1, 2, 3, 4, 7
Abs	6-Pack in 7 Days 1 w. Day: 5, 6, 7	1 w.	5, 6, 7
Back	Royal Posture in 7 Days 1 w. Day: 3, 4, 5, 6, 7	1 w.	3, 4, 5, 6, 7
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: 4, 5, 6	1 w.	4, 5, 6
Joints	Healthy Joints in 7 Days 1 w. Day: 5, 7	1 w.	5, 7
Stress	Anti-Stress in 7 Days 1 w. Day: 6, 7	1 w.	6, 7
Back	Healthy Spine in 7 Days 1 w. Day: 4, 5, 6, 7	1 w.	4, 5, 6, 7
Immunity	Boost Your Immune in 7 Days 1 w. Day: 1, 2, 3, 4, 7	1 w.	1, 2, 3, 4, 7
Energy	Energy Wake Up in 14 Days 2 w. Day: 1, 8, 10	2 w.	1, 8, 10
Balance	Improve Your Balance in 14 Days 2 w. Day: 5	2 w.	5
Flexibility	Bend Over and Reach the Floor in 14 Days 2 w. Day: 8	2 w.	8
Legs	Slender Legs in 14 Days 2 w. Day: 9	2 w.	9
Self-Esteem	Self-Esteem Boost in 7 Days 2 w. Day: 4, 9, 13, 14	2 w.	4, 9, 13, 14
Immunity	Boost Your Immune in 14 Days 2 w. Day: 1, 2, 6, 7, 8, 10, 13, 14	2 w.	1, 2, 6, 7, 8, 10, 13, 14
Immunity	Boost Your Immune in 21 Days 3 w. Day: 1, 2, 3, 4, 7, 8, 9, 13, 14, 15, 17, 20, 21	3 w.	1, 2, 3, 4, 7, 8, 9, 13, 14, 15, 17, 20, 21
Flexibility	Flexible Body in 21 Days 3 w. Day: 12, 13, 21	3 w.	12, 13, 21
Stress	Anti-Stress in 21 Days 3 w. Day: 6, 7, 16, 19, 21	3 w.	6, 7, 16, 19, 21
Split	Front split in 21 Days 3 w. Day: 6	3 w.	6
Depression	Overcoming Depression in 21 Days 3 w. Day: 4, 5, 6, 13, 14, 15, 16, 17, 18, 20, 21	3 w.	4, 5, 6, 13, 14, 15, 16, 17, 18, 20, 21
Joints	Healthy Joints in 21 Days 3 w. Day: 5, 7, 8, 10	3 w.	5, 7, 8, 10
Energy	Energy Wake Up in 7 Days 3 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 15, 17	3 w.	1, 2, 3, 4, 5, 6, 7, 8, 15, 17
Balance	Improve Your Balance in 21 Days 3 w. Day: 12	3 w.	12
Back	Royal Posture in 21 Days 3 w. Day: 3, 4, 5, 6, 7, 12, 13, 14, 15, 16, 17, 18, 20, 21	3 w.	3, 4, 5, 6, 7, 12, 13, 14, 15, 16, 17, 18, 20, 21
Abs	6-Pack in 21 Days 3 w. Day: 5, 6, 7, 12, 16	3 w.	5, 6, 7, 12, 16
Flexibility	Bend Over and Reach the Floor in 21 Days 3 w. Day: 15	3 w.	15
Energy	Cheerful Morning in 21 Days 3 w. Day: 1, 2, 3, 4, 7, 9, 12, 14, 19, 20, 21	3 w.	1, 2, 3, 4, 7, 9, 12, 14, 19, 20, 21
Waist	Slim Waist in 21 Days 3 w. Day: 8, 9, 11, 15, 17, 18, 20	3 w.	8, 9, 11, 15, 17, 18, 20
Legs	Slender Legs in 21 Days 3 w. Day: 16	3 w.	16
Self-Esteem	Self-Esteem Boost in 21 Days 3 w. Day: 11, 16, 20, 21	3 w.	11, 16, 20, 21
Arms	Strong Arms in 21 Days 3 w. Day: 5, 13, 14, 20	3 w.	5, 13, 14, 20
Lower back	Lower Back Pain Relief in 21 days 3 w. Day: 2, 5, 6, 7, 12, 14, 15, 16, 18, 19, 20	3 w.	2, 5, 6, 7, 12, 14, 15, 16, 18, 19, 20
Back	Healthy Spine in 21 Days 3 w. Day: 4, 5, 6, 7, 8, 9, 10, 11, 12, 14, 15, 16, 17, 19	3 w.	4, 5, 6, 7, 8, 9, 10, 11, 12, 14, 15, 16, 17, 19
Habits	Quit Smoking in 7 Days 1 w. Day: 1, 3, 6, 7	1 w.	1, 3, 6, 7
Habits	Quit Smoking in 14 Days 2 w. Day: 6, 8, 14	2 w.	6, 8, 14
Habits	Quit Smoking in 21 Days 3 w. Day: 8, 9, 10, 11, 12, 13, 16, 17	3 w.	8, 9, 10, 11, 12, 13, 16, 17
Habits	Quit Smoking in 28 Days 4 w. Day: 8, 9, 10, 11, 13, 15, 16, 17, 19, 20, 23, 24, 27	4 w.	8, 9, 10, 11, 13, 15, 16, 17, 19, 20, 23, 24, 27
Habits	Stop Drinking in 14 Days 2 w. Day: 3, 8	2 w.	3, 8
Habits	Stop Drinking in 21 Days 3 w. Day: 4, 10, 19	3 w.	4, 10, 19
Habits	Stop Drinking in 28 Days 4 w. Day: 4, 6, 11, 15, 22, 23	4 w.	4, 6, 11, 15, 22, 23
Stress	Release from anxiety in 7 days 1 w. Day: 1, 3	1 w.	1, 3
Stress	Release from anxiety in 14 days 2 w. Day: 1, 3, 6	2 w.	1, 3, 6
Stress	Release from anxiety in 21 days 3 w. Day: 10	3 w.	10
Stress	Release from anxiety in 28 days 4 w. Day: 6, 16	4 w.	6, 16
Sex	The prolongation of sexual pleasure for 3 months 12 w. Day: 9, 15, 20, 40, 46, 51, 57, 67, 71, 78	12 w.	9, 15, 20, 40, 46, 51, 57, 67, 71, 78
Split	Front split in 28 Days 4 w. Day: 15	4 w.	15
Split	Side split in 28 days 4 w. Day: 9, 18	4 w.	9, 18
Split	Side split in 35 days 5 w. Day: 5, 25	5 w.	5, 25
Weight Loss	Edema Reduction in 14 Days 2 w. Day: 1, 6, 10	2 w.	1, 6, 10
Weight Loss	Edema Reduction in 21 Days 3 w. Day: 3, 5, 15	3 w.	3, 5, 15
Weight Loss	Edema Reduction in 28 Days 4 w. Day: 1, 12, 18, 20, 27	4 w.	1, 12, 18, 20, 27
Joints	Hip Opening in 21 Days 3 w. Day: 2, 5	3 w.	2, 5
Joints	Hip Opening in 28 Days 4 w. Day: 2, 6, 18, 26	4 w.	2, 6, 18, 26
Cardio	Healthy Heart in 7 Days 1 w. Day: 1, 3, 4, 7	1 w.	1, 3, 4, 7
Cardio	Healthy Heart in 14 Days 2 w. Day: 1, 3, 7, 8, 10, 14	2 w.	1, 3, 7, 8, 10, 14
Cardio	Healthy Heart in 21 Days 3 w. Day: 1, 3, 8, 10, 16, 17, 19, 20	3 w.	1, 3, 8, 10, 16, 17, 19, 20
Cardio	Healthy Heart in 28 Days 4 w. Day: 1, 6, 8, 10, 12, 16, 22, 24, 25, 27	4 w.	1, 6, 8, 10, 12, 16, 22, 24, 25, 27
Advanced	Yoga for Advanced in 7 days 1 w. Day: 1	1 w.	1
Advanced	Yoga for Advanced in 14 days 2 w. Day: 9	2 w.	9
Advanced	Yoga for Advanced in 21 days 3 w. Day: 5, 9, 13, 18	3 w.	5, 9, 13, 18
Advanced	Yoga for Advanced in 28 days 4 w. Day: 16	4 w.	16
Advanced	Yoga for Advanced in 35 days 5 w. Day: 5, 6, 15	5 w.	5, 6, 15
After Pregnancy	Recovery After Childbirth in 7 Days 1 w. Day: 1, 7	1 w.	1, 7
After Pregnancy	Recovery After Childbirth in 14 Days 2 w. Day: 1, 9	2 w.	1, 9
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: 10, 24	4 w.	10, 24
Neck	Healthy Neck in 7 Days 1 w. Day: 1, 3, 6, 7	1 w.	1, 3, 6, 7
Neck	Healthy Neck in 14 Days 2 w. Day: 4, 5, 14	2 w.	4, 5, 14
Neck	Healthy Neck in 21 Days 3 w. Day: 1, 6, 14, 15, 16, 18, 21	3 w.	1, 6, 14, 15, 16, 18, 21
Neck	Healthy Neck in 28 Days 4 w. Day: 3, 9, 11, 15, 20, 22, 23, 27	4 w.	3, 9, 11, 15, 20, 22, 23, 27
Head	Relief from headache in 7 days 1 w. Day: 1, 2, 3	1 w.	1, 2, 3
Head	Relief from headache in 14 days 2 w. Day: 1, 6, 11	2 w.	1, 6, 11
Head	Relief from headache in 21 days 3 w. Day: 4, 8, 15	3 w.	4, 8, 15
Head	Relief from headache in 28 days 4 w. Day: 1, 18, 19	4 w.	1, 18, 19
Weight Loss	Slim Body in 7 Days 1 w. Day: 5, 7	1 w.	5, 7
Weight Loss	Slim Body in 14 Days 2 w. Day: 14	2 w.	14
Weight Loss	Slim Body in 21 Days 3 w. Day: 3, 12, 15	3 w.	3, 12, 15
Weight Loss	Slim Body in 28 Days 4 w. Day: 1, 8, 11, 12, 18, 21, 22, 25	4 w.	1, 8, 11, 12, 18, 21, 22, 25
Breasts	Beautiful Chest in 7 Days 1 w. Day: 2, 3	1 w.	2, 3
Breasts	Beautiful Chest in 14 Days 2 w. Day: 2, 6	2 w.	2, 6
Breasts	Beautiful Chest in 21 Days 3 w. Day: 2, 5, 6, 13, 15, 16, 21	3 w.	2, 5, 6, 13, 15, 16, 21
Breasts	Beautiful Chest in 28 Days 4 w. Day: 1, 8, 11, 14, 18, 25	4 w.	1, 8, 11, 14, 18, 25
Digestion	Healthy Digestion in 7 Days 1 w. Day: 1, 3	1 w.	1, 3
Digestion	Healthy Digestion in 14 Days 2 w. Day: 3, 5, 7, 8, 12	2 w.	3, 5, 7, 8, 12
Digestion	Healthy Digestion in 21 Days 3 w. Day: 3, 9, 11, 15	3 w.	3, 9, 11, 15
Digestion	Healthy Digestion in 28 Days 4 w. Day: 3, 8, 15, 20, 24	4 w.	3, 8, 15, 20, 24
Sex	The prolongation of sexual pleasure for 7 days 1 w. Day: 5	1 w.	5
Sex	The prolongation of sexual pleasure for 14 days 2 w. Day: 3, 8, 13	2 w.	3, 8, 13
Sex	The prolongation of sexual pleasure for 21 days 3 w. Day: 1, 13, 16	3 w.	1, 13, 16
Sex	The prolongation of sexual pleasure for 28 days 4 w. Day: 11, 20, 24, 27	4 w.	11, 20, 24, 27

Reward

Flexibility

Stamina

Focus

Strength

Mobility

Balance

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Dynamic Upward-Facing Downward-Facing Dog Urdhva adho mukha shvana vinyasa

Favorable effect

Contraindications

Technique of execution

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

Where can I meet

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Dynamic Upward-Facing Downward-Facing Dog Urdhva adho mukha shvana vinyasa

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 Upward-Facing Downward-Facing Dog: video with the correct technique of performing the asana

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