Extended Side Angle Pose Utthita parshvakonasana

: 2 min

: 72 score

: 6 kcal

Standing Poses

Static

Favorable effect

Strengthens the hip muscles
Strengthens the leg muscles
Strengthens the leg joints
Reduces fat deposits around the waist

Contraindications

None

Technique of execution

Stand with your feet wide apart, parallel to each other. Bend your left leg and turn your foot out 90 degrees, then pivot your right foot slightly inwards. Place your left palm on the inside of your left foot. Raise your right arm. Extend your fingers. Look at your right thumb. Breathe evenly. Stretch out your upper side, from your foot to your hand, into one line. Then straighten your left leg. Bring your feet together. Return to mountain pose. Repeat on the other side. Stand with your feet wide apart, parallel to each other. Bend your right leg and turn your foot out 90 degrees, then pivot your left foot slightly inwards. Place your right palm on the inside of your right foot. Raise your left arm. Extend your fingers. Look at your left thumb. Breathe evenly. Stretch out your upper side, from your foot to your hand, into one line. Then straighten your left leg. Bring your feet together. Return to mountain pose.

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

If you are unable to place your hand onto the floor without strain, place a block on the inside of your front foot, and rest your hand on the block. (If you do not have a block, you can use a stable stack of books).

If it is difficult to practice the original posture without strain, stretch your free arm upwards or alongside your body, finger tips pointing towards your feet.

Where can I meet

Lesson search

Challenges

Extended Side Angle Pose occurs 80 times in 80 lessons

Theme	Title	Time
Strength	Strong Arms 30 min	30 min
Strength	Strong Arms 45 min	45 min
Strength	Strong Arms 60 min	60 min
Strength	Strong Arms 90 min	90 min
Legs	Slender Legs 90 min	90 min
Waist	Slim Waist 20 min	20 min
Waist	Slim Waist 25 min	25 min
Waist	Slim Waist 30 min	30 min
Waist	Slim Waist 45 min	45 min
Waist	Slim Waist 60 min	60 min
Waist	Slim Waist 90 min	90 min
Pregnancy	Pregnancy Prep 60 min	60 min
Pregnancy	Pregnancy Prep 90 min	90 min
Pregnancy	Post Delivery 60 min	60 min
Energy	Active Morning 90 min	90 min
Energy	Energy Booster 45 min	45 min
Energy	Energy Booster 90 min	90 min
Energy	Get Dynamic 90 min	90 min
Aging	Yoga 60+ fo Back Pain Relief 25 min	25 min
Aging	Yoga 60+ fo Back Pain Relief 30 min	30 min
Sex	Male Power 15 min	15 min
Sex	Male Power 20 min	20 min
Sex	Male Power 25 min	25 min
Sex	Male Power 30 min	30 min
Sex	Male Power 45 min	45 min
Sex	Male Power 60 min	60 min
Sex	Male Power 90 min	90 min
Blood Pressure	Blood Pressure Booster 30 min	30 min
Blood Pressure	Blood Pressure Booster 45 min	45 min
Blood Pressure	Blood Pressure Booster 60 min	60 min
Blood Pressure	Blood Pressure Booster 90 min	90 min
Blood Pressure	Blood Pressure Depressor 45 min	45 min
Blood Pressure	Blood Pressure Depressor 60 min	60 min
Blood Pressure	Blood Pressure Depressor 90 min	90 min
Weight Loss	Weight Loss I 10 min	10 min
Weight Loss	Weight Loss I 15 min	15 min
Weight Loss	Weight Loss I 20 min	20 min
Weight Loss	Weight Loss I 25 min	25 min
Weight Loss	Weight Loss I 30 min	30 min
Weight Loss	Weight Loss I 60 min	60 min
Weight Loss	Weight Loss I 90 min	90 min
Back	Posture Correction 15 min	15 min
Relax	Relaxation 60 min	60 min
Relax	Relaxation 90 min	90 min
Traveling	Postflight 25 min	25 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
Liver	Quit Drinking 30 min	30 min
Liver	Quit Drinking 60 min	60 min
Liver	Quit Drinking 90 min	90 min
Habits	Quit Smoking 45 min	45 min
Habits	Quit Smoking 90 min	90 min
Depression	Release from anxiety 45 min	45 min
Depression	Release from anxiety 90 min	90 min
Energy	Static Complex 20 min	20 min
Energy	Static Complex 60 min	60 min
Energy	Static Complex 90 min	90 min
Sex	Prolongation of pleasure 25 min	25 min
Sex	Prolongation of pleasure 90 min	90 min
Joints	Opening of the hip joints 25 min	25 min
Advanced	Yoga for Advanced 15 min	15 min
Advanced	Yoga for Advanced 25 min	25 min
Advanced	Yoga for Advanced 30 min	30 min
Advanced	Yoga for Advanced 60 min	60 min
Advanced	Yoga for Advanced 90 min	90 min
Weight Loss	Fit Body 30 min	30 min
Stress	Inner Harmony 45 min	45 min
Relax	Yin yoga 25 min	25 min
Relax	Yin yoga 30 min	30 min
Relax	Yin yoga 45 min	45 min
Relax	Yin yoga 60 min	60 min
Relax	Yin yoga 90 min	90 min
Weight Loss	Weight Loss I 45 min	45 min
Back	Yoga for Hyperkyphosis 45 min	45 min
Joints	Healthy Knees 45 min	45 min
Joints	Healthy Knees 60 min	60 min
Joints	Healthy Knees 90 min	90 min
Joints	Yoga for Feet and Ankles 45 min	45 min

Extended Side Angle Pose occurs 122 times in 122 challenges

Theme	Title	Duration	Day
Immunity	Boost Your Immune in 28 Days 4 w. Day: 6, 7, 8, 9	4 w.	6, 7, 8, 9
Stress	Anti-Stress in 28 Days 4 w. Day: 3, 4, 5, 11	4 w.	3, 4, 5, 11
Depression	Overcoming Depression in 28 Days 4 w. Day: 7, 8, 10, 11, 17, 21, 22, 23, 26, 28	4 w.	7, 8, 10, 11, 17, 21, 22, 23, 26, 28
Joints	Healthy Joints in 28 Days 4 w. Day: 3, 4, 5, 11, 14, 15, 17, 21, 26	4 w.	3, 4, 5, 11, 14, 15, 17, 21, 26
Flexibility	Yoga Start in 21 Days 3 w. Day: 9	3 w.	9
Sleep	Healthy Sleep in 28 Days 4 w. Day: 5, 14, 23, 27	4 w.	5, 14, 23, 27
Back	Royal Posture in 28 Days 4 w. Day: 5	4 w.	5
Abs	6-Pack in 28 Days 4 w. Day: 10, 11, 17, 23, 27	4 w.	10, 11, 17, 23, 27
Flexibility	Bend Over and Reach the Floor in 28 Days 4 w. Day: 3, 4, 11, 16, 22, 23, 26, 27	4 w.	3, 4, 11, 16, 22, 23, 26, 27
Weight Loss	Weight Loss in 14 Days 2 w. Day: 7, 10, 11, 12, 13	2 w.	7, 10, 11, 12, 13
Weight Loss	Weight Loss in 7 Days 1 w. Day: 5, 7	1 w.	5, 7
Weight Loss	Weight Loss in 21 Days 3 w. Day: 5, 7, 12	3 w.	5, 7, 12
Self-Esteem	Self-Esteem Boost in 28 Days 4 w. Day: 3, 10, 11, 17, 28	4 w.	3, 10, 11, 17, 28
Waist	Slim Waist in 28 Days 4 w. Day: 11, 15, 16, 17, 19, 21	4 w.	11, 15, 16, 17, 19, 21
Legs	Slender Legs in 28 Days 4 w. Day: 21, 26, 28	4 w.	21, 26, 28
Lower back	Lower Back Pain Relief Challenge in 28 days 4 w. Day: 8, 9, 10, 11, 14	4 w.	8, 9, 10, 11, 14
Relax	Relaxation in 28 Days 4 w. Day: 9, 10, 11	4 w.	9, 10, 11
Depression	Overcoming Depression in 14 Days 2 w. Day: 13	2 w.	13
Waist	Slim Waist Challenge in 14 Days 2 w. Day: 7	2 w.	7
Lower back	Lower Back Pain Relief Challenge in 14 days 2 w. Day: 12	2 w.	12
Energy	Cheerful Morning in 14 Days 2 w. Day: 4, 6	2 w.	4, 6
Split	Side split in 14 Days 2 w. Day: 1, 2, 3, 4, 5, 6, 9, 10	2 w.	1, 2, 3, 4, 5, 6, 9, 10
Joints	Healthy Joints in 14 Days 2 w. Day: 5	2 w.	5
Flexibility	Flexible Body in 14 Days 2 w. Day: 9, 10, 12	2 w.	9, 10, 12
Arms	Strong Arms in 7 Days 1 w. Day: 6	1 w.	6
Split	Side split in 7 Days 1 w. Day: 2, 6	1 w.	2, 6
Self-Esteem	Self-Esteem Boost in 7 Days 1 w. Day: 2, 4	1 w.	2, 4
Energy	Cheerful Morning in 7 Days 1 w. Day: 5	1 w.	5
Legs	Slender Legs in 7 Days 1 w. Day: 4	1 w.	4
Waist	Slim Waist Challenge in 7 Days 1 w. Day: 2, 3	1 w.	2, 3
Joints	Healthy Joints in 7 Days 1 w. Day: 6	1 w.	6
Stress	Anti-Stress in 7 Days 1 w. Day: 2, 3	1 w.	2, 3
Immunity	Boost Your Immune in 7 Days 1 w. Day: 3, 4	1 w.	3, 4
Energy	Energy Wake Up in 14 Days 2 w. Day: 6, 13	2 w.	6, 13
Glutes	Tight Butt Challenge in 14 days 2 w. Day: 7, 8	2 w.	7, 8
Legs	Slender Legs in 14 Days 2 w. Day: 3, 4, 6	2 w.	3, 4, 6
Self-Esteem	Self-Esteem Boost in 7 Days 2 w. Day: 1, 4	2 w.	1, 4
Relax	Relaxation in 14 Days 2 w. Day: 9, 13	2 w.	9, 13
Immunity	Boost Your Immune in 14 Days 2 w. Day: 12	2 w.	12
Immunity	Boost Your Immune in 21 Days 3 w. Day: 3, 4, 19	3 w.	3, 4, 19
Flexibility	Flexible Body in 21 Days 3 w. Day: 16, 17, 19	3 w.	16, 17, 19
Stress	Anti-Stress in 21 Days 3 w. Day: 2, 3	3 w.	2, 3
Depression	Overcoming Depression in 21 Days 3 w. Day: 20	3 w.	20
Joints	Healthy Joints in 21 Days 3 w. Day: 6, 12	3 w.	6, 12
Energy	Energy Wake Up in 7 Days 3 w. Day: 13, 20	3 w.	13, 20
Energy	Cheerful Morning in 21 Days 3 w. Day: 5, 11, 13	3 w.	5, 11, 13
Waist	Slim Waist in 21 Days 3 w. Day: 2, 3, 14	3 w.	2, 3, 14
Glutes	Tight Butt in 21 Days 3 w. Day: 14, 15	3 w.	14, 15
Legs	Slender Legs in 21 Days 3 w. Day: 4, 10, 11, 13	3 w.	4, 10, 11, 13
Self-Esteem	Self-Esteem Boost in 21 Days 3 w. Day: 2, 4, 8, 11	3 w.	2, 4, 8, 11
Arms	Strong Arms in 21 Days 3 w. Day: 6	3 w.	6
Lower back	Lower Back Pain Relief in 21 days 3 w. Day: 19	3 w.	19
Relax	Relaxation in 21 Days 3 w. Day: 16, 20	3 w.	16, 20
Split	Side split in 21 Days 3 w. Day: 2, 6, 8, 9, 10, 11, 12, 13, 16, 17	3 w.	2, 6, 8, 9, 10, 11, 12, 13, 16, 17
Habits	Quit Smoking in 21 Days 3 w. Day: 6	3 w.	6
Habits	Stop Drinking in 7 Days 1 w. Day: 4, 6	1 w.	4, 6
Habits	Stop Drinking in 14 Days 2 w. Day: 8, 10	2 w.	8, 10
Habits	Stop Drinking in 21 Days 3 w. Day: 3, 12, 13, 15, 18, 21	3 w.	3, 12, 13, 15, 18, 21
Habits	Stop Drinking in 28 Days 4 w. Day: 5, 13, 17, 22	4 w.	5, 13, 17, 22
Energy	Static complex in 14 days 2 w. Day: 6, 7, 10, 14	2 w.	6, 7, 10, 14
Energy	Static complex in 21 days 3 w. Day: 3, 13	3 w.	3, 13
Energy	Static complex in 28 days 4 w. Day: 4, 5, 11	4 w.	4, 5, 11
Stress	Release from anxiety in 7 days 1 w. Day: 1, 5	1 w.	1, 5
Stress	Release from anxiety in 14 days 2 w. Day: 4, 9	2 w.	4, 9
Stress	Release from anxiety in 21 days 3 w. Day: 2, 3, 11, 21	3 w.	2, 3, 11, 21
Stress	Release from anxiety in 28 days 4 w. Day: 3, 19	4 w.	3, 19
Back	Yoga for Scoliosis in 7 Days 1 w. Day: 2, 4, 5	1 w.	2, 4, 5
Back	Yoga for Scoliosis in 14 Days 2 w. Day: 3, 6, 13	2 w.	3, 6, 13
Back	Yoga for Scoliosis in 21 Days 3 w. Day: 3, 8	3 w.	3, 8
Back	Yoga for Scoliosis in 28 Days 4 w. Day: 2, 11, 13, 23, 26, 28	4 w.	2, 11, 13, 23, 26, 28
Sex	The prolongation of sexual pleasure for 3 months 12 w. Day: 4, 8, 16, 31, 33, 44, 58, 66, 71, 78	12 w.	4, 8, 16, 31, 33, 44, 58, 66, 71, 78
Split	Front split in 28 Days 4 w. Day: 3, 12, 22, 27	4 w.	3, 12, 22, 27
Split	Side split in 28 days 4 w. Day: 2, 3, 10	4 w.	2, 3, 10
Split	Side split in 35 days 5 w. Day: 3, 5, 23, 29	5 w.	3, 5, 23, 29
Weight Loss	Edema Reduction in 7 Days 1 w. Day: 4	1 w.	4
Weight Loss	Edema Reduction in 14 Days 2 w. Day: 11	2 w.	11
Weight Loss	Edema Reduction in 21 Days 3 w. Day: 8	3 w.	8
Weight Loss	Edema Reduction in 28 Days 4 w. Day: 3, 6	4 w.	3, 6
Joints	Hip Opening in 7 Days 1 w. Day: 3, 4	1 w.	3, 4
Joints	Hip Opening in 14 Days 2 w. Day: 3, 4, 9	2 w.	3, 4, 9
Joints	Hip Opening in 21 Days 3 w. Day: 3, 6, 9, 15, 18	3 w.	3, 6, 9, 15, 18
Joints	Hip Opening in 28 Days 4 w. Day: 2, 5, 9, 11, 15, 20	4 w.	2, 5, 9, 11, 15, 20
Harmony	Inner Harmony in 7 Days 1 w. Day: 7	1 w.	7
Harmony	Inner Harmony in 14 Days 2 w. Day: 2, 3, 8	2 w.	2, 3, 8
Harmony	Inner Harmony in 21 Days 3 w. Day: 2, 11, 16	3 w.	2, 11, 16
Harmony	Inner Harmony in 28 Days 4 w. Day: 5, 8, 23, 24	4 w.	5, 8, 23, 24
Cardio	Healthy Heart in 7 Days 1 w. Day: 6	1 w.	6
Cardio	Healthy Heart in 14 Days 2 w. Day: 3, 5, 13	2 w.	3, 5, 13
Cardio	Healthy Heart in 21 Days 3 w. Day: 2, 13	3 w.	2, 13
Cardio	Healthy Heart in 28 Days 4 w. Day: 3, 18	4 w.	3, 18
Advanced	Yoga for Advanced in 7 days 1 w. Day: 2	1 w.	2
Advanced	Yoga for Advanced in 14 days 2 w. Day: 4	2 w.	4
Advanced	Yoga for Advanced in 21 days 3 w. Day: 8	3 w.	8
Advanced	Yoga for Advanced in 28 days 4 w. Day: 5, 15	4 w.	5, 15
Advanced	Yoga for Advanced in 35 days 5 w. Day: 4, 6, 8	5 w.	4, 6, 8
After Pregnancy	Recovery After Childbirth in 7 Days 1 w. Day: 1, 3, 7	1 w.	1, 3, 7
After Pregnancy	Recovery After Childbirth in 14 Days 2 w. Day: 8	2 w.	8
After Pregnancy	Recovery After Childbirth in 21 Days 3 w. Day: 1, 4, 17	3 w.	1, 4, 17
After Pregnancy	Recovery After Childbirth in 28 Days 4 w. Day: 8, 16, 18	4 w.	8, 16, 18
Neck	Healthy Neck in 7 Days 1 w. Day: 1	1 w.	1
Neck	Healthy Neck in 14 Days 2 w. Day: 1, 4, 10	2 w.	1, 4, 10
Neck	Healthy Neck in 21 Days 3 w. Day: 1, 16	3 w.	1, 16
Neck	Healthy Neck in 28 Days 4 w. Day: 17, 27	4 w.	17, 27
Head	Relief from headache in 7 days 1 w. Day: 1, 5	1 w.	1, 5
Head	Relief from headache in 14 days 2 w. Day: 4, 5, 11	2 w.	4, 5, 11
Head	Relief from headache in 21 days 3 w. Day: 1, 10, 17	3 w.	1, 10, 17
Head	Relief from headache in 28 days 4 w. Day: 8, 10, 19, 22	4 w.	8, 10, 19, 22
Weight Loss	Slim Body in 14 Days 2 w. Day: 2, 13	2 w.	2, 13
Weight Loss	Slim Body in 21 Days 3 w. Day: 1, 18	3 w.	1, 18
Weight Loss	Slim Body in 28 Days 4 w. Day: 4, 9, 11, 15	4 w.	4, 9, 11, 15
Breasts	Beautiful Chest in 7 Days 1 w. Day: 2	1 w.	2
Breasts	Beautiful Chest in 14 Days 2 w. Day: 5	2 w.	5
Breasts	Beautiful Chest in 21 Days 3 w. Day: 4, 7, 9, 12, 13	3 w.	4, 7, 9, 12, 13
Breasts	Beautiful Chest in 28 Days 4 w. Day: 1, 9, 24, 25	4 w.	1, 9, 24, 25
Digestion	Healthy Digestion in 7 Days 1 w. Day: 6	1 w.	6
Digestion	Healthy Digestion in 14 Days 2 w. Day: 9, 13	2 w.	9, 13
Digestion	Healthy Digestion in 21 Days 3 w. Day: 1, 4, 8	3 w.	1, 4, 8
Digestion	Healthy Digestion in 28 Days 4 w. Day: 10, 19	4 w.	10, 19
Sex	The prolongation of sexual pleasure for 7 days 1 w. Day: 4, 7	1 w.	4, 7
Sex	The prolongation of sexual pleasure for 14 days 2 w. Day: 3, 6, 7, 10	2 w.	3, 6, 7, 10
Sex	The prolongation of sexual pleasure for 21 days 3 w. Day: 2, 8, 9	3 w.	2, 8, 9
Sex	The prolongation of sexual pleasure for 28 days 4 w. Day: 6, 8, 10, 15	4 w.	6, 8, 10, 15

Details of the exercise

Where can I meet

Lesson search

Challenges

Extended Side Angle Pose occurs 80 times in 80 lessons

Theme	Title	Time
Strength	Strong Arms 30 min	30 min
Strength	Strong Arms 45 min	45 min
Strength	Strong Arms 60 min	60 min
Strength	Strong Arms 90 min	90 min
Legs	Slender Legs 90 min	90 min
Waist	Slim Waist 20 min	20 min
Waist	Slim Waist 25 min	25 min
Waist	Slim Waist 30 min	30 min
Waist	Slim Waist 45 min	45 min
Waist	Slim Waist 60 min	60 min
Waist	Slim Waist 90 min	90 min
Pregnancy	Pregnancy Prep 60 min	60 min
Pregnancy	Pregnancy Prep 90 min	90 min
Pregnancy	Post Delivery 60 min	60 min
Energy	Active Morning 90 min	90 min
Energy	Energy Booster 45 min	45 min
Energy	Energy Booster 90 min	90 min
Energy	Get Dynamic 90 min	90 min
Aging	Yoga 60+ fo Back Pain Relief 25 min	25 min
Aging	Yoga 60+ fo Back Pain Relief 30 min	30 min
Sex	Male Power 15 min	15 min
Sex	Male Power 20 min	20 min
Sex	Male Power 25 min	25 min
Sex	Male Power 30 min	30 min
Sex	Male Power 45 min	45 min
Sex	Male Power 60 min	60 min
Sex	Male Power 90 min	90 min
Blood Pressure	Blood Pressure Booster 30 min	30 min
Blood Pressure	Blood Pressure Booster 45 min	45 min
Blood Pressure	Blood Pressure Booster 60 min	60 min
Blood Pressure	Blood Pressure Booster 90 min	90 min
Blood Pressure	Blood Pressure Depressor 45 min	45 min
Blood Pressure	Blood Pressure Depressor 60 min	60 min
Blood Pressure	Blood Pressure Depressor 90 min	90 min
Weight Loss	Weight Loss I 10 min	10 min
Weight Loss	Weight Loss I 15 min	15 min
Weight Loss	Weight Loss I 20 min	20 min
Weight Loss	Weight Loss I 25 min	25 min
Weight Loss	Weight Loss I 30 min	30 min
Weight Loss	Weight Loss I 60 min	60 min
Weight Loss	Weight Loss I 90 min	90 min
Back	Posture Correction 15 min	15 min
Relax	Relaxation 60 min	60 min
Relax	Relaxation 90 min	90 min
Traveling	Postflight 25 min	25 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
Liver	Quit Drinking 30 min	30 min
Liver	Quit Drinking 60 min	60 min
Liver	Quit Drinking 90 min	90 min
Habits	Quit Smoking 45 min	45 min
Habits	Quit Smoking 90 min	90 min
Depression	Release from anxiety 45 min	45 min
Depression	Release from anxiety 90 min	90 min
Energy	Static Complex 20 min	20 min
Energy	Static Complex 60 min	60 min
Energy	Static Complex 90 min	90 min
Sex	Prolongation of pleasure 25 min	25 min
Sex	Prolongation of pleasure 90 min	90 min
Joints	Opening of the hip joints 25 min	25 min
Advanced	Yoga for Advanced 15 min	15 min
Advanced	Yoga for Advanced 25 min	25 min
Advanced	Yoga for Advanced 30 min	30 min
Advanced	Yoga for Advanced 60 min	60 min
Advanced	Yoga for Advanced 90 min	90 min
Weight Loss	Fit Body 30 min	30 min
Stress	Inner Harmony 45 min	45 min
Relax	Yin yoga 25 min	25 min
Relax	Yin yoga 30 min	30 min
Relax	Yin yoga 45 min	45 min
Relax	Yin yoga 60 min	60 min
Relax	Yin yoga 90 min	90 min
Weight Loss	Weight Loss I 45 min	45 min
Back	Yoga for Hyperkyphosis 45 min	45 min
Joints	Healthy Knees 45 min	45 min
Joints	Healthy Knees 60 min	60 min
Joints	Healthy Knees 90 min	90 min
Joints	Yoga for Feet and Ankles 45 min	45 min

Extended Side Angle Pose occurs 122 times in 122 challenges

Theme	Title	Duration	Day
Immunity	Boost Your Immune in 28 Days 4 w. Day: 6, 7, 8, 9	4 w.	6, 7, 8, 9
Stress	Anti-Stress in 28 Days 4 w. Day: 3, 4, 5, 11	4 w.	3, 4, 5, 11
Depression	Overcoming Depression in 28 Days 4 w. Day: 7, 8, 10, 11, 17, 21, 22, 23, 26, 28	4 w.	7, 8, 10, 11, 17, 21, 22, 23, 26, 28
Joints	Healthy Joints in 28 Days 4 w. Day: 3, 4, 5, 11, 14, 15, 17, 21, 26	4 w.	3, 4, 5, 11, 14, 15, 17, 21, 26
Flexibility	Yoga Start in 21 Days 3 w. Day: 9	3 w.	9
Sleep	Healthy Sleep in 28 Days 4 w. Day: 5, 14, 23, 27	4 w.	5, 14, 23, 27
Back	Royal Posture in 28 Days 4 w. Day: 5	4 w.	5
Abs	6-Pack in 28 Days 4 w. Day: 10, 11, 17, 23, 27	4 w.	10, 11, 17, 23, 27
Flexibility	Bend Over and Reach the Floor in 28 Days 4 w. Day: 3, 4, 11, 16, 22, 23, 26, 27	4 w.	3, 4, 11, 16, 22, 23, 26, 27
Weight Loss	Weight Loss in 14 Days 2 w. Day: 7, 10, 11, 12, 13	2 w.	7, 10, 11, 12, 13
Weight Loss	Weight Loss in 7 Days 1 w. Day: 5, 7	1 w.	5, 7
Weight Loss	Weight Loss in 21 Days 3 w. Day: 5, 7, 12	3 w.	5, 7, 12
Self-Esteem	Self-Esteem Boost in 28 Days 4 w. Day: 3, 10, 11, 17, 28	4 w.	3, 10, 11, 17, 28
Waist	Slim Waist in 28 Days 4 w. Day: 11, 15, 16, 17, 19, 21	4 w.	11, 15, 16, 17, 19, 21
Legs	Slender Legs in 28 Days 4 w. Day: 21, 26, 28	4 w.	21, 26, 28
Lower back	Lower Back Pain Relief Challenge in 28 days 4 w. Day: 8, 9, 10, 11, 14	4 w.	8, 9, 10, 11, 14
Relax	Relaxation in 28 Days 4 w. Day: 9, 10, 11	4 w.	9, 10, 11
Depression	Overcoming Depression in 14 Days 2 w. Day: 13	2 w.	13
Waist	Slim Waist Challenge in 14 Days 2 w. Day: 7	2 w.	7
Lower back	Lower Back Pain Relief Challenge in 14 days 2 w. Day: 12	2 w.	12
Energy	Cheerful Morning in 14 Days 2 w. Day: 4, 6	2 w.	4, 6
Split	Side split in 14 Days 2 w. Day: 1, 2, 3, 4, 5, 6, 9, 10	2 w.	1, 2, 3, 4, 5, 6, 9, 10
Joints	Healthy Joints in 14 Days 2 w. Day: 5	2 w.	5
Flexibility	Flexible Body in 14 Days 2 w. Day: 9, 10, 12	2 w.	9, 10, 12
Arms	Strong Arms in 7 Days 1 w. Day: 6	1 w.	6
Split	Side split in 7 Days 1 w. Day: 2, 6	1 w.	2, 6
Self-Esteem	Self-Esteem Boost in 7 Days 1 w. Day: 2, 4	1 w.	2, 4
Energy	Cheerful Morning in 7 Days 1 w. Day: 5	1 w.	5
Legs	Slender Legs in 7 Days 1 w. Day: 4	1 w.	4
Waist	Slim Waist Challenge in 7 Days 1 w. Day: 2, 3	1 w.	2, 3
Joints	Healthy Joints in 7 Days 1 w. Day: 6	1 w.	6
Stress	Anti-Stress in 7 Days 1 w. Day: 2, 3	1 w.	2, 3
Immunity	Boost Your Immune in 7 Days 1 w. Day: 3, 4	1 w.	3, 4
Energy	Energy Wake Up in 14 Days 2 w. Day: 6, 13	2 w.	6, 13
Glutes	Tight Butt Challenge in 14 days 2 w. Day: 7, 8	2 w.	7, 8
Legs	Slender Legs in 14 Days 2 w. Day: 3, 4, 6	2 w.	3, 4, 6
Self-Esteem	Self-Esteem Boost in 7 Days 2 w. Day: 1, 4	2 w.	1, 4
Relax	Relaxation in 14 Days 2 w. Day: 9, 13	2 w.	9, 13
Immunity	Boost Your Immune in 14 Days 2 w. Day: 12	2 w.	12
Immunity	Boost Your Immune in 21 Days 3 w. Day: 3, 4, 19	3 w.	3, 4, 19
Flexibility	Flexible Body in 21 Days 3 w. Day: 16, 17, 19	3 w.	16, 17, 19
Stress	Anti-Stress in 21 Days 3 w. Day: 2, 3	3 w.	2, 3
Depression	Overcoming Depression in 21 Days 3 w. Day: 20	3 w.	20
Joints	Healthy Joints in 21 Days 3 w. Day: 6, 12	3 w.	6, 12
Energy	Energy Wake Up in 7 Days 3 w. Day: 13, 20	3 w.	13, 20
Energy	Cheerful Morning in 21 Days 3 w. Day: 5, 11, 13	3 w.	5, 11, 13
Waist	Slim Waist in 21 Days 3 w. Day: 2, 3, 14	3 w.	2, 3, 14
Glutes	Tight Butt in 21 Days 3 w. Day: 14, 15	3 w.	14, 15
Legs	Slender Legs in 21 Days 3 w. Day: 4, 10, 11, 13	3 w.	4, 10, 11, 13
Self-Esteem	Self-Esteem Boost in 21 Days 3 w. Day: 2, 4, 8, 11	3 w.	2, 4, 8, 11
Arms	Strong Arms in 21 Days 3 w. Day: 6	3 w.	6
Lower back	Lower Back Pain Relief in 21 days 3 w. Day: 19	3 w.	19
Relax	Relaxation in 21 Days 3 w. Day: 16, 20	3 w.	16, 20
Split	Side split in 21 Days 3 w. Day: 2, 6, 8, 9, 10, 11, 12, 13, 16, 17	3 w.	2, 6, 8, 9, 10, 11, 12, 13, 16, 17
Habits	Quit Smoking in 21 Days 3 w. Day: 6	3 w.	6
Habits	Stop Drinking in 7 Days 1 w. Day: 4, 6	1 w.	4, 6
Habits	Stop Drinking in 14 Days 2 w. Day: 8, 10	2 w.	8, 10
Habits	Stop Drinking in 21 Days 3 w. Day: 3, 12, 13, 15, 18, 21	3 w.	3, 12, 13, 15, 18, 21
Habits	Stop Drinking in 28 Days 4 w. Day: 5, 13, 17, 22	4 w.	5, 13, 17, 22
Energy	Static complex in 14 days 2 w. Day: 6, 7, 10, 14	2 w.	6, 7, 10, 14
Energy	Static complex in 21 days 3 w. Day: 3, 13	3 w.	3, 13
Energy	Static complex in 28 days 4 w. Day: 4, 5, 11	4 w.	4, 5, 11
Stress	Release from anxiety in 7 days 1 w. Day: 1, 5	1 w.	1, 5
Stress	Release from anxiety in 14 days 2 w. Day: 4, 9	2 w.	4, 9
Stress	Release from anxiety in 21 days 3 w. Day: 2, 3, 11, 21	3 w.	2, 3, 11, 21
Stress	Release from anxiety in 28 days 4 w. Day: 3, 19	4 w.	3, 19
Back	Yoga for Scoliosis in 7 Days 1 w. Day: 2, 4, 5	1 w.	2, 4, 5
Back	Yoga for Scoliosis in 14 Days 2 w. Day: 3, 6, 13	2 w.	3, 6, 13
Back	Yoga for Scoliosis in 21 Days 3 w. Day: 3, 8	3 w.	3, 8
Back	Yoga for Scoliosis in 28 Days 4 w. Day: 2, 11, 13, 23, 26, 28	4 w.	2, 11, 13, 23, 26, 28
Sex	The prolongation of sexual pleasure for 3 months 12 w. Day: 4, 8, 16, 31, 33, 44, 58, 66, 71, 78	12 w.	4, 8, 16, 31, 33, 44, 58, 66, 71, 78
Split	Front split in 28 Days 4 w. Day: 3, 12, 22, 27	4 w.	3, 12, 22, 27
Split	Side split in 28 days 4 w. Day: 2, 3, 10	4 w.	2, 3, 10
Split	Side split in 35 days 5 w. Day: 3, 5, 23, 29	5 w.	3, 5, 23, 29
Weight Loss	Edema Reduction in 7 Days 1 w. Day: 4	1 w.	4
Weight Loss	Edema Reduction in 14 Days 2 w. Day: 11	2 w.	11
Weight Loss	Edema Reduction in 21 Days 3 w. Day: 8	3 w.	8
Weight Loss	Edema Reduction in 28 Days 4 w. Day: 3, 6	4 w.	3, 6
Joints	Hip Opening in 7 Days 1 w. Day: 3, 4	1 w.	3, 4
Joints	Hip Opening in 14 Days 2 w. Day: 3, 4, 9	2 w.	3, 4, 9
Joints	Hip Opening in 21 Days 3 w. Day: 3, 6, 9, 15, 18	3 w.	3, 6, 9, 15, 18
Joints	Hip Opening in 28 Days 4 w. Day: 2, 5, 9, 11, 15, 20	4 w.	2, 5, 9, 11, 15, 20
Harmony	Inner Harmony in 7 Days 1 w. Day: 7	1 w.	7
Harmony	Inner Harmony in 14 Days 2 w. Day: 2, 3, 8	2 w.	2, 3, 8
Harmony	Inner Harmony in 21 Days 3 w. Day: 2, 11, 16	3 w.	2, 11, 16
Harmony	Inner Harmony in 28 Days 4 w. Day: 5, 8, 23, 24	4 w.	5, 8, 23, 24
Cardio	Healthy Heart in 7 Days 1 w. Day: 6	1 w.	6
Cardio	Healthy Heart in 14 Days 2 w. Day: 3, 5, 13	2 w.	3, 5, 13
Cardio	Healthy Heart in 21 Days 3 w. Day: 2, 13	3 w.	2, 13
Cardio	Healthy Heart in 28 Days 4 w. Day: 3, 18	4 w.	3, 18
Advanced	Yoga for Advanced in 7 days 1 w. Day: 2	1 w.	2
Advanced	Yoga for Advanced in 14 days 2 w. Day: 4	2 w.	4
Advanced	Yoga for Advanced in 21 days 3 w. Day: 8	3 w.	8
Advanced	Yoga for Advanced in 28 days 4 w. Day: 5, 15	4 w.	5, 15
Advanced	Yoga for Advanced in 35 days 5 w. Day: 4, 6, 8	5 w.	4, 6, 8
After Pregnancy	Recovery After Childbirth in 7 Days 1 w. Day: 1, 3, 7	1 w.	1, 3, 7
After Pregnancy	Recovery After Childbirth in 14 Days 2 w. Day: 8	2 w.	8
After Pregnancy	Recovery After Childbirth in 21 Days 3 w. Day: 1, 4, 17	3 w.	1, 4, 17
After Pregnancy	Recovery After Childbirth in 28 Days 4 w. Day: 8, 16, 18	4 w.	8, 16, 18
Neck	Healthy Neck in 7 Days 1 w. Day: 1	1 w.	1
Neck	Healthy Neck in 14 Days 2 w. Day: 1, 4, 10	2 w.	1, 4, 10
Neck	Healthy Neck in 21 Days 3 w. Day: 1, 16	3 w.	1, 16
Neck	Healthy Neck in 28 Days 4 w. Day: 17, 27	4 w.	17, 27
Head	Relief from headache in 7 days 1 w. Day: 1, 5	1 w.	1, 5
Head	Relief from headache in 14 days 2 w. Day: 4, 5, 11	2 w.	4, 5, 11
Head	Relief from headache in 21 days 3 w. Day: 1, 10, 17	3 w.	1, 10, 17
Head	Relief from headache in 28 days 4 w. Day: 8, 10, 19, 22	4 w.	8, 10, 19, 22
Weight Loss	Slim Body in 14 Days 2 w. Day: 2, 13	2 w.	2, 13
Weight Loss	Slim Body in 21 Days 3 w. Day: 1, 18	3 w.	1, 18
Weight Loss	Slim Body in 28 Days 4 w. Day: 4, 9, 11, 15	4 w.	4, 9, 11, 15
Breasts	Beautiful Chest in 7 Days 1 w. Day: 2	1 w.	2
Breasts	Beautiful Chest in 14 Days 2 w. Day: 5	2 w.	5
Breasts	Beautiful Chest in 21 Days 3 w. Day: 4, 7, 9, 12, 13	3 w.	4, 7, 9, 12, 13
Breasts	Beautiful Chest in 28 Days 4 w. Day: 1, 9, 24, 25	4 w.	1, 9, 24, 25
Digestion	Healthy Digestion in 7 Days 1 w. Day: 6	1 w.	6
Digestion	Healthy Digestion in 14 Days 2 w. Day: 9, 13	2 w.	9, 13
Digestion	Healthy Digestion in 21 Days 3 w. Day: 1, 4, 8	3 w.	1, 4, 8
Digestion	Healthy Digestion in 28 Days 4 w. Day: 10, 19	4 w.	10, 19
Sex	The prolongation of sexual pleasure for 7 days 1 w. Day: 4, 7	1 w.	4, 7
Sex	The prolongation of sexual pleasure for 14 days 2 w. Day: 3, 6, 7, 10	2 w.	3, 6, 7, 10
Sex	The prolongation of sexual pleasure for 21 days 3 w. Day: 2, 8, 9	3 w.	2, 8, 9
Sex	The prolongation of sexual pleasure for 28 days 4 w. Day: 6, 8, 10, 15	4 w.	6, 8, 10, 15

Reward

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Stamina

Focus

Strength

Mobility

Balance

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Extended Side Angle Pose Utthita parshvakonasana

Favorable effect

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Technique of execution

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

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Extended Side Angle Pose Utthita parshvakonasana

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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Extended Side Angle Pose: video with the correct technique of performing the asana

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