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

1 min
38 score
4 kcal
Dynamic Upward-Facing Downward-Facing Dog
hourglass-icon 1 min
asana miniature
01:11
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!

You've completed your lesson in 5 минут. To have your lesson counted and added to your statistics, you should practice for at least a minute

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.

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

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

1
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.

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Challenges

Dynamic Upward-Facing Downward-Facing Dog occurs 254 times in 254 lessons

Theme Title Time
Blood Pressure 10 min
Blood Pressure 15 min
Blood Pressure 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 25 min
Arms
Strong Arms 10 min
10 min
Arms
Strong Arms 15 min
15 min
Arms
Strong Arms 20 min
20 min
Arms
Strong Arms 25 min
25 min
Arms
Strong Arms 30 min
30 min
Arms
Strong Arms 45 min
45 min
Arms
Strong Arms 60 min
60 min
Arms
Strong Arms 90 min
90 min
Joints 45 min
Joints 60 min
Joints 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 10 min
Vision 15 min
Vision 20 min
Vision 25 min
Vision 30 min
Vision 45 min
Vision 60 min
Vision 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 10 min
Energy 15 min
Energy 20 min
Energy 25 min
Energy 30 min
Energy 45 min
Energy 60 min
Energy 90 min
Energy 15 min
Energy 20 min
Energy 25 min
Energy 30 min
Energy 45 min
Energy 60 min
Energy 90 min
Depression 10 min
Depression 15 min
Depression 20 min
Depression 25 min
Depression 30 min
Depression 45 min
Depression 60 min
Depression 90 min
Energy 10 min
Energy 15 min
Energy 20 min
Energy 25 min
Energy 30 min
Energy 45 min
Energy 60 min
Energy 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 45 min
Kidneys 60 min
Kidneys 90 min
Back 10 min
Back 15 min
Back 20 min
Back 25 min
Back 30 min
Back 45 min
Back 60 min
Back 90 min
Sports 15 min
Sports 20 min
Sports 25 min
Sports 30 min
Sports 60 min
Sports 45 min
Sports 90 min
Sports 15 min
Sports 20 min
Sports 25 min
Sports 30 min
Sports 45 min
Sports 60 min
Sports 90 min
Aging 30 min
Aging 10 min
Aging 15 min
Aging 20 min
Aging 25 min
Aging 30 min
Aging 30 min
Aging 15 min
Aging 20 min
Aging 25 min
Aging 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 20 min
Lungs 25 min
Lungs 30 min
Lungs 45 min
Lungs 60 min
Lungs 90 min
Head 45 min
Head 60 min
Head 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 90 min
Blood Pressure 20 min
Blood Pressure 25 min
Blood Pressure 30 min
Blood Pressure 45 min
Blood Pressure 60 min
Blood Pressure 90 min
Back 20 min
Back 25 min
Back 30 min
Back 45 min
Back 60 min
Back 90 min
Energy 10 min
Energy 15 min
Energy 20 min
Energy 25 min
Energy 30 min
Energy 45 min
Energy 60 min
Energy 90 min
Weight Loss 60 min
Weight Loss 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 20 min
Diabetes 25 min
Diabetes 30 min
Diabetes 45 min
Diabetes 60 min
Diabetes 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 45 min
Energy 60 min
Energy 90 min
Depression 10 min
Depression 15 min
Depression 25 min
Depression 30 min
Depression 60 min
Depression 90 min
Depression 20 min
Kidneys 20 min
Kidneys 30 min
Kidneys 60 min
Kidneys 90 min
Relax 45 min
Relax 60 min
Relax 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 15 min
Energy 20 min
Energy 25 min
Energy 30 min
Energy 45 min
Energy 60 min
Energy 90 min

Dynamic Upward-Facing Downward-Facing Dog occurs 91 time in 94 challenge

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 4 w. 5
Lower back 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 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 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 2 w. 5
Flexibility 2 w. 8
Legs 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 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 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 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 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 1 w. 1, 3
Stress 2 w. 1, 3, 6
Stress 3 w. 10
Stress 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
Productivity 1 w. 1
Productivity 2 w. 9
Productivity
Yoga for Advanced in 21 days 3 w.
Day: 5, 9, 13, 18
3 w. 5, 9, 13, 18
Productivity 4 w. 16
Productivity
Yoga for Advanced in 35 days 5 w.
Day: 5, 6, 15
5 w. 5, 6, 15
After Pregnancy 1 w. 1, 7
After Pregnancy 2 w. 1, 9
After Pregnancy 3 w. 16
After Pregnancy 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

Details of the exercise

Category
Plank Variations
Duration
1 minute
Energy consumption
4 kcal

Reward

Flexibility
7
Stamina
9
Focus
4
Strength
7
Mobility
7
Balance
4

Popularity 5 out of 442

Often used
in ready-made lessons
254 lessons
Often used
in ready-made courses
94 challenges

Where can I meet

Lesson search
Challenges

Dynamic Upward-Facing Downward-Facing Dog occurs 254 times in 254 lessons

Theme Title Time
Blood Pressure 10 min
Blood Pressure 15 min
Blood Pressure 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 25 min
Arms
Strong Arms 10 min
10 min
Arms
Strong Arms 15 min
15 min
Arms
Strong Arms 20 min
20 min
Arms
Strong Arms 25 min
25 min
Arms
Strong Arms 30 min
30 min
Arms
Strong Arms 45 min
45 min
Arms
Strong Arms 60 min
60 min
Arms
Strong Arms 90 min
90 min
Joints 45 min
Joints 60 min
Joints 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 10 min
Vision 15 min
Vision 20 min
Vision 25 min
Vision 30 min
Vision 45 min
Vision 60 min
Vision 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 10 min
Energy 15 min
Energy 20 min
Energy 25 min
Energy 30 min
Energy 45 min
Energy 60 min
Energy 90 min
Energy 15 min
Energy 20 min
Energy 25 min
Energy 30 min
Energy 45 min
Energy 60 min
Energy 90 min
Depression 10 min
Depression 15 min
Depression 20 min
Depression 25 min
Depression 30 min
Depression 45 min
Depression 60 min
Depression 90 min
Energy 10 min
Energy 15 min
Energy 20 min
Energy 25 min
Energy 30 min
Energy 45 min
Energy 60 min
Energy 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 45 min
Kidneys 60 min
Kidneys 90 min
Back 10 min
Back 15 min
Back 20 min
Back 25 min
Back 30 min
Back 45 min
Back 60 min
Back 90 min
Sports 15 min
Sports 20 min
Sports 25 min
Sports 30 min
Sports 60 min
Sports 45 min
Sports 90 min
Sports 15 min
Sports 20 min
Sports 25 min
Sports 30 min
Sports 45 min
Sports 60 min
Sports 90 min
Aging 30 min
Aging 10 min
Aging 15 min
Aging 20 min
Aging 25 min
Aging 30 min
Aging 30 min
Aging 15 min
Aging 20 min
Aging 25 min
Aging 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 20 min
Lungs 25 min
Lungs 30 min
Lungs 45 min
Lungs 60 min
Lungs 90 min
Head 45 min
Head 60 min
Head 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 90 min
Blood Pressure 20 min
Blood Pressure 25 min
Blood Pressure 30 min
Blood Pressure 45 min
Blood Pressure 60 min
Blood Pressure 90 min
Back 20 min
Back 25 min
Back 30 min
Back 45 min
Back 60 min
Back 90 min
Energy 10 min
Energy 15 min
Energy 20 min
Energy 25 min
Energy 30 min
Energy 45 min
Energy 60 min
Energy 90 min
Weight Loss 60 min
Weight Loss 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 20 min
Diabetes 25 min
Diabetes 30 min
Diabetes 45 min
Diabetes 60 min
Diabetes 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 45 min
Energy 60 min
Energy 90 min
Depression 10 min
Depression 15 min
Depression 25 min
Depression 30 min
Depression 60 min
Depression 90 min
Depression 20 min
Kidneys 20 min
Kidneys 30 min
Kidneys 60 min
Kidneys 90 min
Relax 45 min
Relax 60 min
Relax 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 15 min
Energy 20 min
Energy 25 min
Energy 30 min
Energy 45 min
Energy 60 min
Energy 90 min

Dynamic Upward-Facing Downward-Facing Dog occurs 91 time in 94 challenge

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 4 w. 5
Lower back 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 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 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 2 w. 5
Flexibility 2 w. 8
Legs 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 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 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 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 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 1 w. 1, 3
Stress 2 w. 1, 3, 6
Stress 3 w. 10
Stress 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
Productivity 1 w. 1
Productivity 2 w. 9
Productivity
Yoga for Advanced in 21 days 3 w.
Day: 5, 9, 13, 18
3 w. 5, 9, 13, 18
Productivity 4 w. 16
Productivity
Yoga for Advanced in 35 days 5 w.
Day: 5, 6, 15
5 w. 5, 6, 15
After Pregnancy 1 w. 1, 7
After Pregnancy 2 w. 1, 9
After Pregnancy 3 w. 16
After Pregnancy 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
Урок 502 ( Dynamic Upward-Facing Downward-Facing Dog )

1 / 1 асан
asana
01:11
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