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 276 times in 276 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

Dynamic Upward-Facing Downward-Facing Dog occurs 111 times in 111 challenges

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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Challenges

Dynamic Upward-Facing Downward-Facing Dog occurs 276 times in 276 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

Dynamic Upward-Facing Downward-Facing Dog occurs 111 times in 111 challenges

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

Details of the exercise

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

don't give up!

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

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