Extended Triangle Pose Utthita trikonasana

: 2 min

: 62 points

: 6 kcal

Standing Poses

Static

Benefits

Improves balance
Improves shoulder joint mobility
Stretches the inner thighs

Contraindications

No flags recorded

Technique

Step your feet wide, turning your right foot 90 degrees right and your left foot slightly inward. Bend your right knee and place your right hand on your ankle. Slowly straighten the leg until you feel a comfortable stretch, without pushing through pain. Reach your left arm up and look toward your left thumb if your neck allows it. Lengthen from foot to hand and take 7–10 even breaths. Rise, bring your feet together, return to Mountain Pose and repeat on the other side.

If It’s Difficult

Bend your front knee slightly if the back of your leg feels too tight. Use a block or sturdy stack of books beneath your lower hand.

If your neck feels strained, look ahead or toward the floor. During pregnancy, practise beside a wall if it is hard to keep one arm raised.

Where It Appears

Yoga

Challenges

Extended Triangle Pose appears 281 time in yoga classes

Topic	Title	Time
Pregnancy	Prenatal Yoga 15 min	15 min
Pregnancy	Prenatal Yoga 60 min	60 min
Pregnancy	Prenatal Yoga 45 min	45 min
Arms	Strong Arms 90 min	90 min
Joints	Joint Mobility 25 min	25 min
Joints	Joint Mobility 30 min	30 min
Joints	Joint Mobility 45 min	45 min
Joints	Joint Mobility 60 min	60 min
Joints	Joint Mobility 90 min	90 min
Eyes	Better Vision 15 min	15 min
Eyes	Better Vision 20 min	20 min
Eyes	Better Vision 25 min	25 min
Eyes	Better Vision 30 min	30 min
Eyes	Better Vision 45 min	45 min
Eyes	Better Vision 60 min	60 min
Eyes	Better Vision 90 min	90 min
Waist	Slim Waist 90 min	90 min
Flexibility	Splits 90 min	90 min
Pregnancy	Preparing for Pregnancy 20 min	20 min
Pregnancy	Preparing for Pregnancy 25 min	25 min
Pregnancy	Preparing for Pregnancy 30 min	30 min
Pregnancy	Preparing for Pregnancy 45 min	45 min
Pregnancy	Preparing for Pregnancy 60 min	60 min
Pregnancy	Preparing for Pregnancy 90 min	90 min
Pregnancy	Postnatal Recovery 10 min	10 min
Pregnancy	Postnatal Recovery 15 min	15 min
Pregnancy	Postnatal Recovery 20 min	20 min
Pregnancy	Postnatal Recovery 25 min	25 min
Pregnancy	Postnatal Recovery 30 min	30 min
Pregnancy	Postnatal Recovery 45 min	45 min
Pregnancy	Postnatal Recovery 60 min	60 min
Energy	Active Morning 90 min	90 min
Energy	Energizing Morning 25 min	25 min
Energy	Energizing Morning 30 min	30 min
Energy	Energizing Morning 45 min	45 min
Energy	Energizing Morning 60 min	60 min
Energy	Energizing Morning 90 min	90 min
Energy	Lift Your Spirits 30 min	30 min
Energy	Lift Your Spirits 45 min	45 min
Energy	Lift Your Spirits 60 min	60 min
Energy	Lift Your Spirits 90 min	90 min
Depression	Yoga for Depression 15 min	15 min
Depression	Yoga for Depression 20 min	20 min
Depression	Yoga for Depression 25 min	25 min
Depression	Yoga for Depression 30 min	30 min
Depression	Yoga for Depression 45 min	45 min
Depression	Yoga for Depression 60 min	60 min
Depression	Yoga for Depression 90 min	90 min
Flexibility	Flexible Body 30 min	30 min
Flexibility	Flexible Body 45 min	45 min
Flexibility	Flexible Body 60 min	60 min
Flexibility	Flexible Body 90 min	90 min
Energy	Dynamic Routine 90 min	90 min
Back	Healthy Neck 25 min	25 min
Headache	Healthy Neck 30 min	30 min
Back	Healthy Neck 45 min	45 min
Back	Healthy Neck 60 min	60 min
Neck	Healthy Neck 90 min	90 min
Digestion	Healthy Digestion 45 min	45 min
Digestion	Healthy Digestion 60 min	60 min
Digestion	Healthy Digestion 90 min	90 min
Sexual health	Yoga for the Prostate 45 min	45 min
Men's health	Yoga for the Prostate 60 min	60 min
Men's health	Yoga for the Prostate 90 min	90 min
Back	Yoga for the Lower Back 10 min	10 min
Back	Yoga for the Lower Back 15 min	15 min
Back	Yoga for the Lower Back 20 min	20 min
Back	Yoga for the Lower Back 25 min	25 min
Back	Yoga for the Lower Back 30 min	30 min
Back	Yoga for the Lower Back 45 min	45 min
Back	Yoga for the Lower Back 60 min	60 min
Back	Yoga for the Lower Back 90 min	90 min
Back	Yoga for the Back 25 min	25 min
Back	Yoga for the Back 30 min	30 min
Back	Yoga for the Back 45 min	45 min
Back	Yoga for the Back 60 min	60 min
Back	Yoga for the Back 90 min	90 min
Sports	Yoga for Swimmers 10 min	10 min
Sports	Yoga for Swimmers 15 min	15 min
Sports	Yoga for Swimmers 20 min	20 min
Sports	Yoga for Swimmers 25 min	25 min
Sports	Yoga for Swimmers 30 min	30 min
Sports	Yoga for Swimmers 60 min	60 min
Sports	Yoga for Swimmers 45 min	45 min
Sports	Yoga for Swimmers 90 min	90 min
Sleep	Sound Sleep 90 min	90 min
Core	Toned Abs 30 min	30 min
Core	Toned Abs 45 min	45 min
Core	Toned Abs 60 min	60 min
Core	Toned Abs 90 min	90 min
Lungs	Yoga for Lung Health 60 min	60 min
Lungs	Yoga for Lung Health 90 min	90 min
Relaxation	Moon Sequence 10 min	10 min
Relaxation	Moon Sequence 15 min	15 min
Relaxation	Moon Sequence 20 min	20 min
Relaxation	Moon Sequence 25 min	25 min
Relaxation	Moon Sequence 30 min	30 min
Relaxation	Moon Sequence 45 min	45 min
Relaxation	Moon Sequence 60 min	60 min
Relaxation	Moon Sequence 90 min	90 min
Sexual health	Men's Strength 30 min	30 min
Sexual health	Men's Strength 45 min	45 min
Sexual health	Men's Strength 60 min	60 min
Sexual health	Men's Strength 90 min	90 min
Headache	Headache relief 25 min	25 min
Health	Headache relief 30 min	30 min
Headache	Headache relief 45 min	45 min
Headache	Headache relief 60 min	60 min
Headache	Headache relief 90 min	90 min
Flexibility	Lotus Pose Prep 20 min	20 min
Flexibility	Lotus Pose Prep 25 min	25 min
Flexibility	Lotus Pose Prep 30 min	30 min
Flexibility	Lotus Pose Prep 45 min	45 min
Flexibility	Lotus Pose Prep 60 min	60 min
Flexibility	Lotus Pose Prep 90 min	90 min
Blood pressure	Yoga for High Blood Pressure 15 min	15 min
Blood pressure	Yoga for High Blood Pressure 20 min	20 min
Blood pressure	Yoga for High Blood Pressure 25 min	25 min
Blood pressure	Yoga for High Blood Pressure 30 min	30 min
Blood pressure	Yoga for High Blood Pressure 45 min	45 min
Blood pressure	Yoga for High Blood Pressure 60 min	60 min
Blood pressure	Yoga for High Blood Pressure 90 min	90 min
Running	After Your Run 30 min	30 min
Running	After Your Run 45 min	45 min
Running	After Your Run 60 min	60 min
Running	After Your Run 90 min	90 min
Weight loss	Yoga for Weight Loss 20 min	20 min
Weight loss	Yoga for Weight Loss 25 min	25 min
Weight loss	Yoga for Weight Loss 30 min	30 min
Weight loss	Yoga for Weight Loss 60 min	60 min
Weight loss	Yoga for Weight Loss 90 min	90 min
Back	Good Posture 90 min	90 min
Relaxation	Relaxation 25 min	25 min
Relaxation	Relaxation 30 min	30 min
Relaxation	Relaxation 45 min	45 min
Relaxation	Relaxation 60 min	60 min
Relaxation	Relaxation 90 min	90 min
Relaxation	Relaxation 20 min	20 min
Travel	After a Long Journey 45 min	45 min
Travel	After a Long Journey 60 min	60 min
Travel	After a Long Journey 90 min	90 min
Weight loss	Intensive Weight Loss 20 min	20 min
Weight loss	Intensive Weight Loss 25 min	25 min
Weight loss	Intensive Weight Loss 30 min	30 min
Weight loss	Intensive Weight Loss 45 min	45 min
Weight loss	Intensive Weight Loss 60 min	60 min
Weight loss	Intensive Weight Loss 90 min	90 min
Varicose veins	Varicose Vein Prevention 10 min	10 min
Varicose veins	Varicose Vein Prevention 15 min	15 min
Varicose veins	Varicose Vein Prevention 20 min	20 min
Varicose veins	Varicose Vein Prevention 25 min	25 min
Varicose veins	Varicose Vein Prevention 30 min	30 min
Varicose veins	Varicose Vein Prevention 45 min	45 min
Varicose veins	Varicose Vein Prevention 60 min	60 min
Varicose veins	Varicose Vein Prevention 90 min	90 min
Flexibility	Stretching 10 min	10 min
Flexibility	Stretching 15 min	15 min
Flexibility	Stretching 20 min	20 min
Flexibility	Stretching 25 min	25 min
Flexibility	Stretching 30 min	30 min
Flexibility	Stretching 45 min	45 min
Flexibility	Stretching 60 min	60 min
Flexibility	Stretching 90 min	90 min
Travel	After Your Flight 20 min	20 min
Travel	After Your Flight 25 min	25 min
Travel	After Your Flight 30 min	30 min
Travel	After Your Flight 45 min	45 min
Travel	After Your Flight 60 min	60 min
Travel	After Your Flight 90 min	90 min
Habits	I Can Go Without Alcohol 30 min	30 min
Habits	I Can Go Without Alcohol 45 min	45 min
Habits	I Can Go Without Alcohol 60 min	60 min
Habits	I Can Go Without Alcohol 90 min	90 min
Lungs	I Can Go Without Cigarettes 45 min	45 min
Lungs	I Can Go Without Cigarettes 90 min	90 min
Depression	Anxiety Relief 45 min	45 min
Stress relief	Anxiety Relief 90 min	90 min
Energy	Static Routine 10 min	10 min
Energy	Static Routine 15 min	15 min
Energy	Static Routine 20 min	20 min
Energy	Static Routine 25 min	25 min
Energy	Static Routine 30 min	30 min
Energy	Static Routine 60 min	60 min
Energy	Static Routine 90 min	90 min
Back	Yoga for Scoliosis 60 min	60 min
Back	Yoga for Scoliosis 90 min	90 min
Sexual health	Longer-Lasting Pleasure 25 min	25 min
Sexual health	Longer-Lasting Pleasure 60 min	60 min
Sexual health	Longer-Lasting Pleasure 90 min	90 min
Flexibility	Hip Joints 20 min	20 min
Flexibility	Advanced Yoga 15 min	15 min
Flexibility	Advanced Yoga 20 min	20 min
Flexibility	Advanced Yoga 25 min	25 min
Flexibility	Advanced Yoga 30 min	30 min
Flexibility	Advanced Yoga 60 min	60 min
Flexibility	Advanced Yoga 90 min	90 min
Energy	Muscle Tension Relief 60 min	60 min
Energy	Muscle Tension Relief 90 min	90 min
Weight loss	Slim Body 25 min	25 min
Weight loss	Slim Body 30 min	30 min
Weight loss	Slim Body 45 min	45 min
Weight loss	Slim Body 60 min	60 min
Weight loss	Slim Body 90 min	90 min
Stress relief	Inner Harmony 20 min	20 min
Stress relief	Inner Harmony 25 min	25 min
Stress relief	Inner Harmony 30 min	30 min
Stress relief	Inner Harmony 45 min	45 min
Stress relief	Inner Harmony 60 min	60 min
Stress relief	Inner Harmony 90 min	90 min
Balance	Better Balance 20 min	20 min
Balance	Better Balance 30 min	30 min
Balance	Better Balance 45 min	45 min
Balance	Better Balance 60 min	60 min
Balance	Better Balance 90 min	90 min
Relaxation	Yin Yoga 10 min	10 min
Relaxation	Yin Yoga 25 min	25 min
Relaxation	Yin Yoga 30 min	30 min
Relaxation	Yin Yoga 45 min	45 min
Relaxation	Yin Yoga 60 min	60 min
Relaxation	Yin Yoga 90 min	90 min
Stress relief	After Work 60 min	60 min
Stress relief	After Work 90 min	90 min
Weight loss	Yoga for Weight Loss 45 min	45 min
Lower back	Yoga for Hyperlordosis 90 min	90 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
Legs	Yoga for the Knees 45 min	45 min
Legs	Yoga for the Knees 60 min	60 min
Legs	Yoga for the Knees 90 min	90 min
Arms	Hands and Wrists 45 min	45 min
Arms	Hands and Wrists 60 min	60 min
Arms	Hands and Wrists 90 min	90 min
Sports	Yoga for Cyclists 60 min	60 min
Sports	Yoga for Football Players 25 min	25 min
Sports	Yoga for Football Players 30 min	30 min
Sports	Yoga for Football Players 45 min	45 min
Sports	Yoga for Football Players 60 min	60 min
Sports	Yoga for Football Players 90 min	90 min
Joints	Feet and Ankles 20 min	20 min
Joints	Feet and Ankles 30 min	30 min
Joints	Feet and Ankles 45 min	45 min
Joints	Feet and Ankles 90 min	90 min
Active ageing	Yoga for Menopause 25 min	25 min
Active ageing	Yoga for Menopause 60 min	60 min
Active ageing	Yoga for Menopause 90 min	90 min
Cardio	Calm and Vitality 15 min	15 min
Cardio	Calm and Vitality 20 min	20 min
Cardio	Calm and Vitality 25 min	25 min
Cardio	Calm and Vitality 30 min	30 min
Cardio	Calm and Vitality 45 min	45 min
Cardio	Calm and Vitality 60 min	60 min
Cardio	Calm and Vitality 90 min	90 min
Hips	Pelvic Floor Strength 15 min	15 min
Hips	Pelvic Floor Strength 20 min	20 min
Hips	Pelvic Floor Strength 25 min	25 min
Hips	Pelvic Floor Strength 30 min	30 min
Hips	Pelvic Floor Strength 45 min	45 min
Hips	Pelvic Floor Strength 60 min	60 min
Hips	Pelvic Floor Strength 90 min	90 min
Relaxation	Office Yoga 15 min	15 min
Whole body	Office Yoga 20 min	20 min
Whole body	Office Yoga 25 min	25 min
Whole body	Office Yoga 30 min	30 min
Relaxation	Office Yoga 45 min	45 min
Stress relief	Office Yoga 60 min	60 min
Stress relief	Yoga for ADHD 25 min	25 min
Stress relief	Yoga for ADHD 45 min	45 min
Health	Yoga for ADHD 90 min	90 min
Whole body	Shoulders and Shoulder Blades 15 min	15 min
Whole body	Shoulders and Shoulder Blades 20 min	20 min
Back	Shoulders and Shoulder Blades 25 min	25 min
Joints	Shoulders and Shoulder Blades 30 min	30 min
Back	Shoulders and Shoulder Blades 45 min	45 min
Whole body	Shoulders and Shoulder Blades 60 min	60 min
Whole body	Shoulders and Shoulder Blades 90 min	90 min
Habits	I Can Go Without Sugar 25 min	25 min
Habits	I Can Go Without Sugar 60 min	60 min
Habits	I Can Go Without Sugar 90 min	90 min
Energy	Mat Pilates 60 min	60 min
Energy	Mat Pilates 90 min	90 min

Extended Triangle Pose appears 163 times in challenges

Topic	Title	Duration	Day
Health	Strengthen Your Immunity 4 wk Day: 3, 4, 16, 17, 18, 26	4 wk	3, 4, 16, 17, 18, 26
Whole body	Flexible Body 4 wk Day: 1, 2, 3, 4, 5, 28	4 wk	1, 2, 3, 4, 5, 28
Weight loss	Weight Loss 4 wk Day: 4, 5, 11, 17, 22, 28	4 wk	4, 5, 11, 17, 22, 28
Back	Healthy Back 4 wk Day: 7, 9, 10, 11, 13, 14, 15, 16, 17, 23, 26, 28	4 wk	7, 9, 10, 11, 13, 14, 15, 16, 17, 23, 26, 28
Stress relief	Stress Relief 4 wk Day: 5, 7, 10, 28	4 wk	5, 7, 10, 28
Whole body	Front Splits 5 wk Day: 1, 2, 3, 4, 5, 7, 8, 15, 20, 23, 28, 29	5 wk	1, 2, 3, 4, 5, 7, 8, 15, 20, 23, 28, 29
Stress relief	Overcoming Depression 4 wk Day: 3, 4, 17, 26	4 wk	3, 4, 17, 26
Whole body	Healthy Joints 4 wk Day: 3, 4, 5, 17, 21, 23	4 wk	3, 4, 5, 17, 21, 23
Weight loss	Awaken Your Strength 4 wk Day: 9, 10, 17, 28	4 wk	9, 10, 17, 28
Beginners	Yoga for Beginners 3 wk Day: 2, 3, 11, 16	3 wk	2, 3, 11, 16
Sleep	Healthy Sleep 4 wk Day: 2, 4, 5, 7, 10, 13, 14, 15, 16, 17, 21, 22, 23, 26, 27, 28	4 wk	2, 4, 5, 7, 10, 13, 14, 15, 16, 17, 21, 22, 23, 26, 27, 28
Whole body	Build Your Balance 4 wk Day: 1, 2, 3, 4, 5, 8, 11, 15, 17, 28	4 wk	1, 2, 3, 4, 5, 8, 11, 15, 17, 28
Back	Regal Posture 4 wk Day: 4, 5, 7, 8, 9, 10, 11, 28	4 wk	4, 5, 7, 8, 9, 10, 11, 28
Weight loss	Toned Abs 4 wk Day: 27	4 wk	27
Whole body	Touch the Floor 4 wk Day: 1, 2, 3, 4, 5, 8, 9, 11, 13, 15, 16, 20, 23, 24, 27, 28	4 wk	1, 2, 3, 4, 5, 8, 9, 11, 13, 15, 16, 20, 23, 24, 27, 28
Beginners	First Steps in Meditation 2 wk Day: 4, 9	2 wk	4, 9
Weight loss	Weight Loss 2 wk Day: 11	2 wk	11
Weight loss	Weight Loss 1 wk Day: 4, 5, 6, 7	1 wk	4, 5, 6, 7
Weight loss	Weight Loss 3 wk Day: 4, 5, 7	3 wk	4, 5, 7
Confidence	Boost Your Self-Esteem 4 wk Day: 1, 4, 5, 9, 10, 11, 17, 22, 23, 25, 26, 27, 28	4 wk	1, 4, 5, 9, 10, 11, 17, 22, 23, 25, 26, 27, 28
Weight loss	Slim Waist 4 wk Day: 14, 15, 16, 17, 20, 21, 28	4 wk	14, 15, 16, 17, 20, 21, 28
Whole body	Strong Arms 4 wk Day: 4, 5, 10, 11, 26	4 wk	4, 5, 10, 11, 26
Weight loss	Lean Legs 4 wk Day: 1, 2, 3, 4, 5, 10, 11, 14, 16, 20, 23, 28	4 wk	1, 2, 3, 4, 5, 10, 11, 14, 16, 20, 23, 28
Whole body	Firm Glutes 4 wk Day: 17	4 wk	17
Back	Relief from Lower Back Pain 4 wk Day: 2, 3, 4, 5, 9, 10, 11, 14, 15, 16, 17, 26, 28	4 wk	2, 3, 4, 5, 9, 10, 11, 14, 15, 16, 17, 26, 28
Stress relief	Relaxation 4 wk Day: 1, 2, 3, 4, 5, 9, 10, 11, 13, 16, 17, 20, 21, 22, 26	4 wk	1, 2, 3, 4, 5, 9, 10, 11, 13, 16, 17, 20, 21, 22, 26
Beginners	First Steps in Meditation 1 wk Day: 1, 2, 3, 4	1 wk	1, 2, 3, 4
Stress relief	Overcoming Depression 2 wk Day: 11, 12, 13	2 wk	11, 12, 13
Sleep	Healthy Sleep 2 wk Day: 1, 2, 3, 4, 6, 7	2 wk	1, 2, 3, 4, 6, 7
Weight loss	Toned Abs 2 wk Day: 3, 4, 6, 10, 12	2 wk	3, 4, 6, 10, 12
Weight loss	Slim Waist 2 wk Day: 12	2 wk	12
Back	Relief from Lower Back Pain 2 wk Day: 8	2 wk	8
Energy	Energizing Morning 2 wk Day: 3, 4, 6	2 wk	3, 4, 6
Whole body	Middle Splits 2 wk Day: 1, 2, 3, 4, 5, 6, 9, 11	2 wk	1, 2, 3, 4, 5, 6, 9, 11
Back	Regal Posture 2 wk Day: 1, 2, 3, 4, 6, 7	2 wk	1, 2, 3, 4, 6, 7
Whole body	Healthy Joints 2 wk Day: 5	2 wk	5
Whole body	Flexible Body 2 wk Day: 10, 12	2 wk	10, 12
Stress relief	Relaxation 1 wk Day: 5, 6	1 wk	5, 6
Whole body	Middle Splits 1 wk Day: 2, 3, 4, 5	1 wk	2, 3, 4, 5
Confidence	Boost Your Self-Esteem 1 wk Day: 1, 2, 3, 4, 5, 6	1 wk	1, 2, 3, 4, 5, 6
Sleep	Healthy Sleep 1 wk Day: 6, 7	1 wk	6, 7
Energy	Energizing Morning 1 wk Day: 5	1 wk	5
Weight loss	Lean Legs 1 wk Day: 1, 2, 3, 4, 7	1 wk	1, 2, 3, 4, 7
Back	Regal Posture 1 wk Day: 1	1 wk	1
Whole body	Build Your Balance 1 wk Day: 1, 2, 3, 4	1 wk	1, 2, 3, 4
Whole body	Flexible Body 1 wk Day: 1, 2, 3, 4, 5	1 wk	1, 2, 3, 4, 5
Weight loss	Awaken Your Strength 2 wk Day: 6, 13	2 wk	6, 13
Whole body	Firm Glutes 2 wk Day: 5, 6, 7, 8, 12	2 wk	5, 6, 7, 8, 12
Whole body	Build Your Balance 2 wk Day: 3	2 wk	3
Weight loss	Lean Legs 2 wk Day: 3, 4, 10	2 wk	3, 4, 10
Confidence	Boost Your Self-Esteem 2 wk Day: 1, 4, 7, 14	2 wk	1, 4, 7, 14
Stress relief	Relaxation 2 wk Day: 6, 8, 9, 11, 13	2 wk	6, 8, 9, 11, 13
Health	Strengthen Your Immunity 2 wk Day: 5, 12, 14	2 wk	5, 12, 14
Health	Strengthen Your Immunity 3 wk Day: 12, 19, 21	3 wk	12, 19, 21
Whole body	Flexible Body 3 wk Day: 1, 2, 3, 4, 5, 17, 19	3 wk	1, 2, 3, 4, 5, 17, 19
Stress relief	Overcoming Depression 3 wk Day: 18, 19, 20	3 wk	18, 19, 20
Whole body	Healthy Joints 3 wk Day: 12	3 wk	12
Weight loss	Awaken Your Strength 3 wk Day: 13, 20	3 wk	13, 20
Sleep	Healthy Sleep 3 wk Day: 6, 7, 8, 9, 10, 11, 13, 14	3 wk	6, 7, 8, 9, 10, 11, 13, 14
Whole body	Build Your Balance 3 wk Day: 1, 2, 3, 4, 10	3 wk	1, 2, 3, 4, 10
Back	Regal Posture 3 wk Day: 1, 8, 9, 10, 11, 13, 14	3 wk	1, 8, 9, 10, 11, 13, 14
Weight loss	Toned Abs 3 wk Day: 10, 11, 13, 17, 19	3 wk	10, 11, 13, 17, 19
Energy	Energizing Morning 3 wk Day: 5, 10, 11, 13	3 wk	5, 10, 11, 13
Beginners	First Steps in Meditation 3 wk Day: 1, 2, 3, 4, 11, 16	3 wk	1, 2, 3, 4, 11, 16
Weight loss	Slim Waist 3 wk Day: 19	3 wk	19
Whole body	Firm Glutes 3 wk Day: 12, 13, 14, 15, 19	3 wk	12, 13, 14, 15, 19
Weight loss	Lean Legs 3 wk Day: 1, 2, 3, 4, 7, 10, 11, 17	3 wk	1, 2, 3, 4, 7, 10, 11, 17
Confidence	Boost Your Self-Esteem 3 wk Day: 1, 2, 3, 4, 5, 6, 8, 11, 14, 21	3 wk	1, 2, 3, 4, 5, 6, 8, 11, 14, 21
Back	Relief from Lower Back Pain 3 wk Day: 15	3 wk	15
Stress relief	Relaxation 3 wk Day: 5, 6, 13, 15, 16, 18, 20	3 wk	5, 6, 13, 15, 16, 18, 20
Whole body	Middle Splits 3 wk Day: 2, 3, 4, 5, 8, 9, 10, 11, 12, 13, 16, 18	3 wk	2, 3, 4, 5, 8, 9, 10, 11, 12, 13, 16, 18
Health	Quit Smoking 1 wk Day: 2, 3	1 wk	2, 3
Health	Quit Smoking 2 wk Day: 5, 13	2 wk	5, 13
Health	Quit Smoking 3 wk Day: 6	3 wk	6
Health	Quit Smoking 4 wk Day: 2	4 wk	2
Health	Quit Drinking 1 wk Day: 2	1 wk	2
Health	Quit Drinking 2 wk Day: 1, 10	2 wk	1, 10
Health	Quit Drinking 3 wk Day: 1, 2, 3, 5, 6, 18	3 wk	1, 2, 3, 5, 6, 18
Health	Quit Drinking 4 wk Day: 3, 5, 17, 22, 26	4 wk	3, 5, 17, 22, 26
Whole body	Static Practice 1 wk Day: 2, 3	1 wk	2, 3
Whole body	Static Practice 2 wk Day: 3, 4, 7, 10	2 wk	3, 4, 7, 10
Whole body	Static Practice 3 wk Day: 3, 7, 11, 13, 20	3 wk	3, 7, 11, 13, 20
Whole body	Static Practice 4 wk Day: 6, 11, 15, 18, 27	4 wk	6, 11, 15, 18, 27
Stress relief	Relief from Anxiety 1 wk Day: 5	1 wk	5
Stress relief	Relief from Anxiety 2 wk Day: 4, 11, 13, 14	2 wk	4, 11, 13, 14
Stress relief	Relief from Anxiety 3 wk Day: 2, 3, 11, 13, 15, 17, 21	3 wk	2, 3, 11, 13, 15, 17, 21
Stress relief	Relief from Anxiety 4 wk Day: 2, 3, 5, 8, 13, 15, 16, 18, 26, 27	4 wk	2, 3, 5, 8, 13, 15, 16, 18, 26, 27
Back	Yoga for Scoliosis 1 wk Day: 1, 2, 4, 5	1 wk	1, 2, 4, 5
Back	Yoga for Scoliosis 2 wk Day: 1, 3, 4, 5, 6, 8, 9, 11, 12, 13	2 wk	1, 3, 4, 5, 6, 8, 9, 11, 12, 13
Back	Yoga for Scoliosis 3 wk Day: 1, 3, 5, 8, 12, 14, 15, 19, 21	3 wk	1, 3, 5, 8, 12, 14, 15, 19, 21
Back	Yoga for Scoliosis 4 wk Day: 1, 5, 7, 8, 10, 11, 20, 21, 23, 27, 28	4 wk	1, 5, 7, 8, 10, 11, 20, 21, 23, 27, 28
Men's health	Prolong Sexual Pleasure 12 wk Day: 1, 3, 8, 10, 11, 16, 26, 32, 33, 38, 40, 44, 46, 47, 50, 53, 55, 58, 65, 69, 71, 73, 80, 81	12 wk	1, 3, 8, 10, 11, 16, 26, 32, 33, 38, 40, 44, 46, 47, 50, 53, 55, 58, 65, 69, 71, 73, 80, 81
Whole body	Front Splits 4 wk Day: 2, 3, 6, 11, 12	4 wk	2, 3, 6, 11, 12
Whole body	Middle Splits 4 wk Day: 2, 4, 5, 6, 8, 11, 16, 17, 20, 25	4 wk	2, 4, 5, 6, 8, 11, 16, 17, 20, 25
Whole body	Middle Splits 5 wk Day: 2, 3, 4, 5, 9, 10, 12, 16, 17, 18, 26, 30, 32	5 wk	2, 3, 4, 5, 9, 10, 12, 16, 17, 18, 26, 30, 32
Health	Reduce Puffiness 2 wk Day: 4	2 wk	4
Health	Reduce Puffiness 3 wk Day: 3, 4, 8, 13, 18, 19	3 wk	3, 4, 8, 13, 18, 19
Health	Reduce Puffiness 4 wk Day: 6, 10, 13, 15, 19, 22, 23	4 wk	6, 10, 13, 15, 19, 22, 23
Whole body	Open Your Hips 1 wk Day: 1, 3, 4, 5	1 wk	1, 3, 4, 5
Whole body	Open Your Hips 2 wk Day: 1, 2, 5, 9, 12	2 wk	1, 2, 5, 9, 12
Whole body	Open Your Hips 3 wk Day: 1, 2, 6, 10, 12, 15, 18	3 wk	1, 2, 6, 10, 12, 15, 18
Whole body	Open Your Hips 4 wk Day: 1, 2, 5, 8, 9, 12, 15, 17, 22, 23, 24	4 wk	1, 2, 5, 8, 9, 12, 15, 17, 22, 23, 24
Stress relief	Inner Harmony 1 wk Day: 3, 7	1 wk	3, 7
Stress relief	Inner Harmony 2 wk Day: 2, 3, 4, 8, 9, 10, 13	2 wk	2, 3, 4, 8, 9, 10, 13
Stress relief	Inner Harmony 3 wk Day: 2, 3, 11, 15, 19	3 wk	2, 3, 11, 15, 19
Stress relief	Inner Harmony 4 wk Day: 8, 23	4 wk	8, 23
Health	Healthy Heart 1 wk Day: 2, 5, 6	1 wk	2, 5, 6
Health	Healthy Heart 2 wk Day: 3, 5	2 wk	3, 5
Health	Healthy Heart 3 wk Day: 2, 13	3 wk	2, 13
Health	Healthy Heart 4 wk Day: 3, 9, 10, 18, 20, 26	4 wk	3, 9, 10, 18, 20, 26
Whole body	Advanced Yoga 1 wk Day: 2	1 wk	2
Whole body	Advanced Yoga 2 wk Day: 2, 4, 7, 13	2 wk	2, 4, 7, 13
Whole body	Advanced Yoga 3 wk Day: 2, 3, 8, 16, 20	3 wk	2, 3, 8, 16, 20
Whole body	Advanced Yoga 4 wk Day: 2, 4, 9, 10, 15, 18, 20, 24	4 wk	2, 4, 9, 10, 15, 18, 20, 24
Whole body	Advanced Yoga 5 wk Day: 2, 3, 5, 6, 8, 10, 13, 17, 19, 29, 34	5 wk	2, 3, 5, 6, 8, 10, 13, 17, 19, 29, 34
Women's health	Postpartum Recovery 1 wk Day: 1, 3, 5, 6, 7	1 wk	1, 3, 5, 6, 7
Women's health	Postpartum Recovery 2 wk Day: 1, 2, 5, 8, 10, 14	2 wk	1, 2, 5, 8, 10, 14
Women's health	Postpartum Recovery 3 wk Day: 1, 9, 12, 17	3 wk	1, 9, 12, 17
Women's health	Postpartum Recovery 4 wk Day: 2, 6, 8, 12, 15, 16, 18, 22, 25, 26	4 wk	2, 6, 8, 12, 15, 16, 18, 22, 25, 26
Back	Healthy Neck 1 wk Day: 2, 4, 6	1 wk	2, 4, 6
Back	Healthy Neck 2 wk Day: 1, 7, 8, 10, 12, 13, 14	2 wk	1, 7, 8, 10, 12, 13, 14
Back	Healthy Neck 3 wk Day: 1, 6, 7, 8, 10, 12, 13, 15, 18	3 wk	1, 6, 7, 8, 10, 12, 13, 15, 18
Back	Healthy Neck 4 wk Day: 1, 5, 6, 15, 16, 22, 27	4 wk	1, 5, 6, 15, 16, 22, 27
Health	Headache Relief 1 wk Day: 1, 5	1 wk	1, 5
Health	Headache Relief 2 wk Day: 1, 4, 5, 8	2 wk	1, 4, 5, 8
Health	Headache Relief 3 wk Day: 1, 2, 4, 10, 11, 15, 17	3 wk	1, 2, 4, 10, 11, 15, 17
Health	Headache Relief 4 wk Day: 3, 8, 10, 11, 12, 15, 17, 19, 22, 23, 24	4 wk	3, 8, 10, 11, 12, 15, 17, 19, 22, 23, 24
Weight loss	Lean Body 1 wk Day: 4, 5, 6	1 wk	4, 5, 6
Weight loss	Lean Body 2 wk Day: 2, 5, 7, 9, 11, 13	2 wk	2, 5, 7, 9, 11, 13
Weight loss	Lean Body 3 wk Day: 1, 10, 18	3 wk	1, 10, 18
Weight loss	Lean Body 4 wk Day: 4, 9, 11, 13, 15, 17, 18, 19, 20, 24	4 wk	4, 9, 11, 13, 15, 17, 18, 19, 20, 24
Whole body	Beautiful Bust 1 wk Day: 1, 2	1 wk	1, 2
Whole body	Beautiful Bust 2 wk Day: 1, 4, 5, 6, 7, 9, 10, 11, 12, 14	2 wk	1, 4, 5, 6, 7, 9, 10, 11, 12, 14
Whole body	Beautiful Bust 3 wk Day: 1, 3, 7, 8, 9, 11, 12, 14, 16, 19, 21	3 wk	1, 3, 7, 8, 9, 11, 12, 14, 16, 19, 21
Whole body	Beautiful Bust 4 wk Day: 2, 4, 6, 9, 11, 12, 15, 17, 18, 20, 24, 25, 27	4 wk	2, 4, 6, 9, 11, 12, 15, 17, 18, 20, 24, 25, 27
Health	Healthy Digestion 1 wk Day: 1, 2, 6	1 wk	1, 2, 6
Health	Healthy Digestion 2 wk Day: 9, 13	2 wk	9, 13
Health	Healthy Digestion 3 wk Day: 2, 4, 8, 11, 20	3 wk	2, 4, 8, 11, 20
Health	Healthy Digestion 4 wk Day: 2, 4, 5, 10, 13, 15, 17, 18, 19, 23, 26	4 wk	2, 4, 5, 10, 13, 15, 17, 18, 19, 23, 26
Men's health	Prolong Sexual Pleasure 1 wk Day: 3, 5, 7	1 wk	3, 5, 7
Men's health	Prolong Sexual Pleasure 2 wk Day: 3, 6, 7, 8, 10	2 wk	3, 6, 7, 8, 10
Men's health	Prolong Sexual Pleasure 3 wk Day: 2, 6, 9, 11, 12, 18	3 wk	2, 6, 9, 11, 12, 18
Men's health	Prolong Sexual Pleasure 4 wk Day: 1, 3, 6, 8, 10, 13, 15, 20, 23, 24	4 wk	1, 3, 6, 8, 10, 13, 15, 20, 23, 24
Stress relief	Yoga in the Big City 1 wk Day: 2, 4, 7	1 wk	2, 4, 7
Stress relief	Yoga in the Big City 2 wk Day: 1, 7, 11	2 wk	1, 7, 11
Stress relief	Yoga in the Big City 3 wk Day: 2, 4, 7, 11, 17, 19, 20	3 wk	2, 4, 7, 11, 17, 19, 20
Stress relief	Yoga in the Big City 4 wk Day: 2, 4, 7, 11, 17, 19, 20, 22, 24	4 wk	2, 4, 7, 11, 17, 19, 20, 22, 24
Back	Atlas Stands Tall 1 wk Day: 1, 2, 3, 4, 5, 6, 7	1 wk	1, 2, 3, 4, 5, 6, 7
Back	Atlas Stands Tall 2 wk Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 12, 13	2 wk	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 12, 13
Back	Atlas Stands Tall 3 wk Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 12, 13, 15, 16, 18, 21	3 wk	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 12, 13, 15, 16, 18, 21
Back	Atlas Stands Tall 4 wk Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 12, 13, 15, 16, 18, 21, 22, 24, 26, 27, 28	4 wk	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 12, 13, 15, 16, 18, 21, 22, 24, 26, 27, 28
Stress relief	The Calm Formula 1 wk Day: 1, 3, 4, 5, 7	1 wk	1, 3, 4, 5, 7
Stress relief	The Calm Formula 2 wk Day: 1, 3, 4, 5, 7, 8, 13, 14	2 wk	1, 3, 4, 5, 7, 8, 13, 14
Stress relief	The Calm Formula 3 wk Day: 1, 3, 4, 5, 7, 8, 13, 14, 15, 16, 21	3 wk	1, 3, 4, 5, 7, 8, 13, 14, 15, 16, 21
Stress relief	The Calm Formula 4 wk Day: 1, 3, 4, 5, 7, 8, 13, 14, 15, 16, 21, 22, 23, 25, 26	4 wk	1, 3, 4, 5, 7, 8, 13, 14, 15, 16, 21, 22, 23, 25, 26
Whole body	Flexibility Whisperer 1 wk Day: 3, 6	1 wk	3, 6
Whole body	Flexibility Whisperer 2 wk Day: 3, 6, 9, 10, 13	2 wk	3, 6, 9, 10, 13
Whole body	Flexibility Whisperer 3 wk Day: 3, 6, 9, 10, 13, 16, 18	3 wk	3, 6, 9, 10, 13, 16, 18
Whole body	Flexibility Whisperer 4 wk Day: 3, 6, 9, 10, 13, 16, 18, 23, 26, 28	4 wk	3, 6, 9, 10, 13, 16, 18, 23, 26, 28
Weight loss	Intensive Weight Loss 1 wk Day: 1, 3, 6	1 wk	1, 3, 6
Weight loss	Intensive Weight Loss 2 wk Day: 1, 3, 6, 8, 11, 13, 14	2 wk	1, 3, 6, 8, 11, 13, 14
Weight loss	Intensive Weight Loss 3 wk Day: 1, 3, 6, 8, 11, 13, 14, 15, 18, 19, 20	3 wk	1, 3, 6, 8, 11, 13, 14, 15, 18, 19, 20
Weight loss	Intensive Weight Loss 4 wk Day: 1, 3, 6, 8, 11, 13, 14, 15, 18, 19, 20, 23, 24, 25, 27, 28	4 wk	1, 3, 6, 8, 11, 13, 14, 15, 18, 19, 20, 23, 24, 25, 27, 28

Exercise Details

Where It Appears

Yoga

Challenges

Extended Triangle Pose appears 281 time in yoga classes

Class	Duration
Prenatal Yoga	15 min
Prenatal Yoga	60 min
Prenatal Yoga	45 min
Strong Arms	90 min
Joint Mobility	25 min
Joint Mobility	30 min
Joint Mobility	45 min
Joint Mobility	60 min
Joint Mobility	90 min
Better Vision	15 min
Better Vision	20 min
Better Vision	25 min
Better Vision	30 min
Better Vision	45 min
Better Vision	60 min
Better Vision	90 min
Slim Waist	90 min
Splits	90 min
Preparing for Pregnancy	20 min
Preparing for Pregnancy	25 min
Preparing for Pregnancy	30 min
Preparing for Pregnancy	45 min
Preparing for Pregnancy	60 min
Preparing for Pregnancy	90 min
Postnatal Recovery	10 min
Postnatal Recovery	15 min
Postnatal Recovery	20 min
Postnatal Recovery	25 min
Postnatal Recovery	30 min
Postnatal Recovery	45 min
Postnatal Recovery	60 min
Active Morning	90 min
Energizing Morning	25 min
Energizing Morning	30 min
Energizing Morning	45 min
Energizing Morning	60 min
Energizing Morning	90 min
Lift Your Spirits	30 min
Lift Your Spirits	45 min
Lift Your Spirits	60 min
Lift Your Spirits	90 min
Yoga for Depression	15 min
Yoga for Depression	20 min
Yoga for Depression	25 min
Yoga for Depression	30 min
Yoga for Depression	45 min
Yoga for Depression	60 min
Yoga for Depression	90 min
Flexible Body	30 min
Flexible Body	45 min
Flexible Body	60 min
Flexible Body	90 min
Dynamic Routine	90 min
Healthy Neck	25 min
Healthy Neck	30 min
Healthy Neck	45 min
Healthy Neck	60 min
Healthy Neck	90 min
Healthy Digestion	45 min
Healthy Digestion	60 min
Healthy Digestion	90 min
Yoga for the Prostate	45 min
Yoga for the Prostate	60 min
Yoga for the Prostate	90 min
Yoga for the Lower Back	10 min
Yoga for the Lower Back	15 min
Yoga for the Lower Back	20 min
Yoga for the Lower Back	25 min
Yoga for the Lower Back	30 min
Yoga for the Lower Back	45 min
Yoga for the Lower Back	60 min
Yoga for the Lower Back	90 min
Yoga for the Back	25 min
Yoga for the Back	30 min
Yoga for the Back	45 min
Yoga for the Back	60 min
Yoga for the Back	90 min
Yoga for Swimmers	10 min
Yoga for Swimmers	15 min
Yoga for Swimmers	20 min
Yoga for Swimmers	25 min
Yoga for Swimmers	30 min
Yoga for Swimmers	60 min
Yoga for Swimmers	45 min
Yoga for Swimmers	90 min
Sound Sleep	90 min
Toned Abs	30 min
Toned Abs	45 min
Toned Abs	60 min
Toned Abs	90 min
Yoga for Lung Health	60 min
Yoga for Lung Health	90 min
Moon Sequence	10 min
Moon Sequence	15 min
Moon Sequence	20 min
Moon Sequence	25 min
Moon Sequence	30 min
Moon Sequence	45 min
Moon Sequence	60 min
Moon Sequence	90 min
Men's Strength	30 min
Men's Strength	45 min
Men's Strength	60 min
Men's Strength	90 min
Headache relief	25 min
Headache relief	30 min
Headache relief	45 min
Headache relief	60 min
Headache relief	90 min
Lotus Pose Prep	20 min
Lotus Pose Prep	25 min
Lotus Pose Prep	30 min
Lotus Pose Prep	45 min
Lotus Pose Prep	60 min
Lotus Pose Prep	90 min
Yoga for High Blood Pressure	15 min
Yoga for High Blood Pressure	20 min
Yoga for High Blood Pressure	25 min
Yoga for High Blood Pressure	30 min
Yoga for High Blood Pressure	45 min
Yoga for High Blood Pressure	60 min
Yoga for High Blood Pressure	90 min
After Your Run	30 min
After Your Run	45 min
After Your Run	60 min
After Your Run	90 min
Yoga for Weight Loss	20 min
Yoga for Weight Loss	25 min
Yoga for Weight Loss	30 min
Yoga for Weight Loss	60 min
Yoga for Weight Loss	90 min
Good Posture	90 min
Relaxation	25 min
Relaxation	30 min
Relaxation	45 min
Relaxation	60 min
Relaxation	90 min
Relaxation	20 min
After a Long Journey	45 min
After a Long Journey	60 min
After a Long Journey	90 min
Intensive Weight Loss	20 min
Intensive Weight Loss	25 min
Intensive Weight Loss	30 min
Intensive Weight Loss	45 min
Intensive Weight Loss	60 min
Intensive Weight Loss	90 min
Varicose Vein Prevention	10 min
Varicose Vein Prevention	15 min
Varicose Vein Prevention	20 min
Varicose Vein Prevention	25 min
Varicose Vein Prevention	30 min
Varicose Vein Prevention	45 min
Varicose Vein Prevention	60 min
Varicose Vein Prevention	90 min
Stretching	10 min
Stretching	15 min
Stretching	20 min
Stretching	25 min
Stretching	30 min
Stretching	45 min
Stretching	60 min
Stretching	90 min
After Your Flight	20 min
After Your Flight	25 min
After Your Flight	30 min
After Your Flight	45 min
After Your Flight	60 min
After Your Flight	90 min
I Can Go Without Alcohol	30 min
I Can Go Without Alcohol	45 min
I Can Go Without Alcohol	60 min
I Can Go Without Alcohol	90 min
I Can Go Without Cigarettes	45 min
I Can Go Without Cigarettes	90 min
Anxiety Relief	45 min
Anxiety Relief	90 min
Static Routine	10 min
Static Routine	15 min
Static Routine	20 min
Static Routine	25 min
Static Routine	30 min
Static Routine	60 min
Static Routine	90 min
Yoga for Scoliosis	60 min
Yoga for Scoliosis	90 min
Longer-Lasting Pleasure	25 min
Longer-Lasting Pleasure	60 min
Longer-Lasting Pleasure	90 min
Hip Joints	20 min
Advanced Yoga	15 min
Advanced Yoga	20 min
Advanced Yoga	25 min
Advanced Yoga	30 min
Advanced Yoga	60 min
Advanced Yoga	90 min
Muscle Tension Relief	60 min
Muscle Tension Relief	90 min
Slim Body	25 min
Slim Body	30 min
Slim Body	45 min
Slim Body	60 min
Slim Body	90 min
Inner Harmony	20 min
Inner Harmony	25 min
Inner Harmony	30 min
Inner Harmony	45 min
Inner Harmony	60 min
Inner Harmony	90 min
Better Balance	20 min
Better Balance	30 min
Better Balance	45 min
Better Balance	60 min
Better Balance	90 min
Yin Yoga	10 min
Yin Yoga	25 min
Yin Yoga	30 min
Yin Yoga	45 min
Yin Yoga	60 min
Yin Yoga	90 min
After Work	60 min
After Work	90 min
Yoga for Weight Loss	45 min
Yoga for Hyperlordosis	90 min
Yoga for Hyperkyphosis	30 min
Yoga for Hyperkyphosis	45 min
Yoga for Hyperkyphosis	60 min
Yoga for the Knees	45 min
Yoga for the Knees	60 min
Yoga for the Knees	90 min
Hands and Wrists	45 min
Hands and Wrists	60 min
Hands and Wrists	90 min
Yoga for Cyclists	60 min
Yoga for Football Players	25 min
Yoga for Football Players	30 min
Yoga for Football Players	45 min
Yoga for Football Players	60 min
Yoga for Football Players	90 min
Feet and Ankles	20 min
Feet and Ankles	30 min
Feet and Ankles	45 min
Feet and Ankles	90 min
Yoga for Menopause	25 min
Yoga for Menopause	60 min
Yoga for Menopause	90 min
Calm and Vitality	15 min
Calm and Vitality	20 min
Calm and Vitality	25 min
Calm and Vitality	30 min
Calm and Vitality	45 min
Calm and Vitality	60 min
Calm and Vitality	90 min
Pelvic Floor Strength	15 min
Pelvic Floor Strength	20 min
Pelvic Floor Strength	25 min
Pelvic Floor Strength	30 min
Pelvic Floor Strength	45 min
Pelvic Floor Strength	60 min
Pelvic Floor Strength	90 min
Office Yoga	15 min
Office Yoga	20 min
Office Yoga	25 min
Office Yoga	30 min
Office Yoga	45 min
Office Yoga	60 min
Yoga for ADHD	25 min
Yoga for ADHD	45 min
Yoga for ADHD	90 min
Shoulders and Shoulder Blades	15 min
Shoulders and Shoulder Blades	20 min
Shoulders and Shoulder Blades	25 min
Shoulders and Shoulder Blades	30 min
Shoulders and Shoulder Blades	45 min
Shoulders and Shoulder Blades	60 min
Shoulders and Shoulder Blades	90 min
I Can Go Without Sugar	25 min
I Can Go Without Sugar	60 min
I Can Go Without Sugar	90 min
Mat Pilates	60 min
Mat Pilates	90 min

Extended Triangle Pose appears 163 times in challenges

Topic	Title	Duration	Day
Health	Strengthen Your Immunity 4 wk Day: 3, 4, 16, 17, 18, 26	4 wk	3, 4, 16, 17, 18, 26
Whole body	Flexible Body 4 wk Day: 1, 2, 3, 4, 5, 28	4 wk	1, 2, 3, 4, 5, 28
Weight loss	Weight Loss 4 wk Day: 4, 5, 11, 17, 22, 28	4 wk	4, 5, 11, 17, 22, 28
Back	Healthy Back 4 wk Day: 7, 9, 10, 11, 13, 14, 15, 16, 17, 23, 26, 28	4 wk	7, 9, 10, 11, 13, 14, 15, 16, 17, 23, 26, 28
Stress relief	Stress Relief 4 wk Day: 5, 7, 10, 28	4 wk	5, 7, 10, 28
Whole body	Front Splits 5 wk Day: 1, 2, 3, 4, 5, 7, 8, 15, 20, 23, 28, 29	5 wk	1, 2, 3, 4, 5, 7, 8, 15, 20, 23, 28, 29
Stress relief	Overcoming Depression 4 wk Day: 3, 4, 17, 26	4 wk	3, 4, 17, 26
Whole body	Healthy Joints 4 wk Day: 3, 4, 5, 17, 21, 23	4 wk	3, 4, 5, 17, 21, 23
Weight loss	Awaken Your Strength 4 wk Day: 9, 10, 17, 28	4 wk	9, 10, 17, 28
Beginners	Yoga for Beginners 3 wk Day: 2, 3, 11, 16	3 wk	2, 3, 11, 16
Sleep	Healthy Sleep 4 wk Day: 2, 4, 5, 7, 10, 13, 14, 15, 16, 17, 21, 22, 23, 26, 27, 28	4 wk	2, 4, 5, 7, 10, 13, 14, 15, 16, 17, 21, 22, 23, 26, 27, 28
Whole body	Build Your Balance 4 wk Day: 1, 2, 3, 4, 5, 8, 11, 15, 17, 28	4 wk	1, 2, 3, 4, 5, 8, 11, 15, 17, 28
Back	Regal Posture 4 wk Day: 4, 5, 7, 8, 9, 10, 11, 28	4 wk	4, 5, 7, 8, 9, 10, 11, 28
Weight loss	Toned Abs 4 wk Day: 27	4 wk	27
Whole body	Touch the Floor 4 wk Day: 1, 2, 3, 4, 5, 8, 9, 11, 13, 15, 16, 20, 23, 24, 27, 28	4 wk	1, 2, 3, 4, 5, 8, 9, 11, 13, 15, 16, 20, 23, 24, 27, 28
Beginners	First Steps in Meditation 2 wk Day: 4, 9	2 wk	4, 9
Weight loss	Weight Loss 2 wk Day: 11	2 wk	11
Weight loss	Weight Loss 1 wk Day: 4, 5, 6, 7	1 wk	4, 5, 6, 7
Weight loss	Weight Loss 3 wk Day: 4, 5, 7	3 wk	4, 5, 7
Confidence	Boost Your Self-Esteem 4 wk Day: 1, 4, 5, 9, 10, 11, 17, 22, 23, 25, 26, 27, 28	4 wk	1, 4, 5, 9, 10, 11, 17, 22, 23, 25, 26, 27, 28
Weight loss	Slim Waist 4 wk Day: 14, 15, 16, 17, 20, 21, 28	4 wk	14, 15, 16, 17, 20, 21, 28
Whole body	Strong Arms 4 wk Day: 4, 5, 10, 11, 26	4 wk	4, 5, 10, 11, 26
Weight loss	Lean Legs 4 wk Day: 1, 2, 3, 4, 5, 10, 11, 14, 16, 20, 23, 28	4 wk	1, 2, 3, 4, 5, 10, 11, 14, 16, 20, 23, 28
Whole body	Firm Glutes 4 wk Day: 17	4 wk	17
Back	Relief from Lower Back Pain 4 wk Day: 2, 3, 4, 5, 9, 10, 11, 14, 15, 16, 17, 26, 28	4 wk	2, 3, 4, 5, 9, 10, 11, 14, 15, 16, 17, 26, 28
Stress relief	Relaxation 4 wk Day: 1, 2, 3, 4, 5, 9, 10, 11, 13, 16, 17, 20, 21, 22, 26	4 wk	1, 2, 3, 4, 5, 9, 10, 11, 13, 16, 17, 20, 21, 22, 26
Beginners	First Steps in Meditation 1 wk Day: 1, 2, 3, 4	1 wk	1, 2, 3, 4
Stress relief	Overcoming Depression 2 wk Day: 11, 12, 13	2 wk	11, 12, 13
Sleep	Healthy Sleep 2 wk Day: 1, 2, 3, 4, 6, 7	2 wk	1, 2, 3, 4, 6, 7
Weight loss	Toned Abs 2 wk Day: 3, 4, 6, 10, 12	2 wk	3, 4, 6, 10, 12
Weight loss	Slim Waist 2 wk Day: 12	2 wk	12
Back	Relief from Lower Back Pain 2 wk Day: 8	2 wk	8
Energy	Energizing Morning 2 wk Day: 3, 4, 6	2 wk	3, 4, 6
Whole body	Middle Splits 2 wk Day: 1, 2, 3, 4, 5, 6, 9, 11	2 wk	1, 2, 3, 4, 5, 6, 9, 11
Back	Regal Posture 2 wk Day: 1, 2, 3, 4, 6, 7	2 wk	1, 2, 3, 4, 6, 7
Whole body	Healthy Joints 2 wk Day: 5	2 wk	5
Whole body	Flexible Body 2 wk Day: 10, 12	2 wk	10, 12
Stress relief	Relaxation 1 wk Day: 5, 6	1 wk	5, 6
Whole body	Middle Splits 1 wk Day: 2, 3, 4, 5	1 wk	2, 3, 4, 5
Confidence	Boost Your Self-Esteem 1 wk Day: 1, 2, 3, 4, 5, 6	1 wk	1, 2, 3, 4, 5, 6
Sleep	Healthy Sleep 1 wk Day: 6, 7	1 wk	6, 7
Energy	Energizing Morning 1 wk Day: 5	1 wk	5
Weight loss	Lean Legs 1 wk Day: 1, 2, 3, 4, 7	1 wk	1, 2, 3, 4, 7
Back	Regal Posture 1 wk Day: 1	1 wk	1
Whole body	Build Your Balance 1 wk Day: 1, 2, 3, 4	1 wk	1, 2, 3, 4
Whole body	Flexible Body 1 wk Day: 1, 2, 3, 4, 5	1 wk	1, 2, 3, 4, 5
Weight loss	Awaken Your Strength 2 wk Day: 6, 13	2 wk	6, 13
Whole body	Firm Glutes 2 wk Day: 5, 6, 7, 8, 12	2 wk	5, 6, 7, 8, 12
Whole body	Build Your Balance 2 wk Day: 3	2 wk	3
Weight loss	Lean Legs 2 wk Day: 3, 4, 10	2 wk	3, 4, 10
Confidence	Boost Your Self-Esteem 2 wk Day: 1, 4, 7, 14	2 wk	1, 4, 7, 14
Stress relief	Relaxation 2 wk Day: 6, 8, 9, 11, 13	2 wk	6, 8, 9, 11, 13
Health	Strengthen Your Immunity 2 wk Day: 5, 12, 14	2 wk	5, 12, 14
Health	Strengthen Your Immunity 3 wk Day: 12, 19, 21	3 wk	12, 19, 21
Whole body	Flexible Body 3 wk Day: 1, 2, 3, 4, 5, 17, 19	3 wk	1, 2, 3, 4, 5, 17, 19
Stress relief	Overcoming Depression 3 wk Day: 18, 19, 20	3 wk	18, 19, 20
Whole body	Healthy Joints 3 wk Day: 12	3 wk	12
Weight loss	Awaken Your Strength 3 wk Day: 13, 20	3 wk	13, 20
Sleep	Healthy Sleep 3 wk Day: 6, 7, 8, 9, 10, 11, 13, 14	3 wk	6, 7, 8, 9, 10, 11, 13, 14
Whole body	Build Your Balance 3 wk Day: 1, 2, 3, 4, 10	3 wk	1, 2, 3, 4, 10
Back	Regal Posture 3 wk Day: 1, 8, 9, 10, 11, 13, 14	3 wk	1, 8, 9, 10, 11, 13, 14
Weight loss	Toned Abs 3 wk Day: 10, 11, 13, 17, 19	3 wk	10, 11, 13, 17, 19
Energy	Energizing Morning 3 wk Day: 5, 10, 11, 13	3 wk	5, 10, 11, 13
Beginners	First Steps in Meditation 3 wk Day: 1, 2, 3, 4, 11, 16	3 wk	1, 2, 3, 4, 11, 16
Weight loss	Slim Waist 3 wk Day: 19	3 wk	19
Whole body	Firm Glutes 3 wk Day: 12, 13, 14, 15, 19	3 wk	12, 13, 14, 15, 19
Weight loss	Lean Legs 3 wk Day: 1, 2, 3, 4, 7, 10, 11, 17	3 wk	1, 2, 3, 4, 7, 10, 11, 17
Confidence	Boost Your Self-Esteem 3 wk Day: 1, 2, 3, 4, 5, 6, 8, 11, 14, 21	3 wk	1, 2, 3, 4, 5, 6, 8, 11, 14, 21
Back	Relief from Lower Back Pain 3 wk Day: 15	3 wk	15
Stress relief	Relaxation 3 wk Day: 5, 6, 13, 15, 16, 18, 20	3 wk	5, 6, 13, 15, 16, 18, 20
Whole body	Middle Splits 3 wk Day: 2, 3, 4, 5, 8, 9, 10, 11, 12, 13, 16, 18	3 wk	2, 3, 4, 5, 8, 9, 10, 11, 12, 13, 16, 18
Health	Quit Smoking 1 wk Day: 2, 3	1 wk	2, 3
Health	Quit Smoking 2 wk Day: 5, 13	2 wk	5, 13
Health	Quit Smoking 3 wk Day: 6	3 wk	6
Health	Quit Smoking 4 wk Day: 2	4 wk	2
Health	Quit Drinking 1 wk Day: 2	1 wk	2
Health	Quit Drinking 2 wk Day: 1, 10	2 wk	1, 10
Health	Quit Drinking 3 wk Day: 1, 2, 3, 5, 6, 18	3 wk	1, 2, 3, 5, 6, 18
Health	Quit Drinking 4 wk Day: 3, 5, 17, 22, 26	4 wk	3, 5, 17, 22, 26
Whole body	Static Practice 1 wk Day: 2, 3	1 wk	2, 3
Whole body	Static Practice 2 wk Day: 3, 4, 7, 10	2 wk	3, 4, 7, 10
Whole body	Static Practice 3 wk Day: 3, 7, 11, 13, 20	3 wk	3, 7, 11, 13, 20
Whole body	Static Practice 4 wk Day: 6, 11, 15, 18, 27	4 wk	6, 11, 15, 18, 27
Stress relief	Relief from Anxiety 1 wk Day: 5	1 wk	5
Stress relief	Relief from Anxiety 2 wk Day: 4, 11, 13, 14	2 wk	4, 11, 13, 14
Stress relief	Relief from Anxiety 3 wk Day: 2, 3, 11, 13, 15, 17, 21	3 wk	2, 3, 11, 13, 15, 17, 21
Stress relief	Relief from Anxiety 4 wk Day: 2, 3, 5, 8, 13, 15, 16, 18, 26, 27	4 wk	2, 3, 5, 8, 13, 15, 16, 18, 26, 27
Back	Yoga for Scoliosis 1 wk Day: 1, 2, 4, 5	1 wk	1, 2, 4, 5
Back	Yoga for Scoliosis 2 wk Day: 1, 3, 4, 5, 6, 8, 9, 11, 12, 13	2 wk	1, 3, 4, 5, 6, 8, 9, 11, 12, 13
Back	Yoga for Scoliosis 3 wk Day: 1, 3, 5, 8, 12, 14, 15, 19, 21	3 wk	1, 3, 5, 8, 12, 14, 15, 19, 21
Back	Yoga for Scoliosis 4 wk Day: 1, 5, 7, 8, 10, 11, 20, 21, 23, 27, 28	4 wk	1, 5, 7, 8, 10, 11, 20, 21, 23, 27, 28
Men's health	Prolong Sexual Pleasure 12 wk Day: 1, 3, 8, 10, 11, 16, 26, 32, 33, 38, 40, 44, 46, 47, 50, 53, 55, 58, 65, 69, 71, 73, 80, 81	12 wk	1, 3, 8, 10, 11, 16, 26, 32, 33, 38, 40, 44, 46, 47, 50, 53, 55, 58, 65, 69, 71, 73, 80, 81
Whole body	Front Splits 4 wk Day: 2, 3, 6, 11, 12	4 wk	2, 3, 6, 11, 12
Whole body	Middle Splits 4 wk Day: 2, 4, 5, 6, 8, 11, 16, 17, 20, 25	4 wk	2, 4, 5, 6, 8, 11, 16, 17, 20, 25
Whole body	Middle Splits 5 wk Day: 2, 3, 4, 5, 9, 10, 12, 16, 17, 18, 26, 30, 32	5 wk	2, 3, 4, 5, 9, 10, 12, 16, 17, 18, 26, 30, 32
Health	Reduce Puffiness 2 wk Day: 4	2 wk	4
Health	Reduce Puffiness 3 wk Day: 3, 4, 8, 13, 18, 19	3 wk	3, 4, 8, 13, 18, 19
Health	Reduce Puffiness 4 wk Day: 6, 10, 13, 15, 19, 22, 23	4 wk	6, 10, 13, 15, 19, 22, 23
Whole body	Open Your Hips 1 wk Day: 1, 3, 4, 5	1 wk	1, 3, 4, 5
Whole body	Open Your Hips 2 wk Day: 1, 2, 5, 9, 12	2 wk	1, 2, 5, 9, 12
Whole body	Open Your Hips 3 wk Day: 1, 2, 6, 10, 12, 15, 18	3 wk	1, 2, 6, 10, 12, 15, 18
Whole body	Open Your Hips 4 wk Day: 1, 2, 5, 8, 9, 12, 15, 17, 22, 23, 24	4 wk	1, 2, 5, 8, 9, 12, 15, 17, 22, 23, 24
Stress relief	Inner Harmony 1 wk Day: 3, 7	1 wk	3, 7
Stress relief	Inner Harmony 2 wk Day: 2, 3, 4, 8, 9, 10, 13	2 wk	2, 3, 4, 8, 9, 10, 13
Stress relief	Inner Harmony 3 wk Day: 2, 3, 11, 15, 19	3 wk	2, 3, 11, 15, 19
Stress relief	Inner Harmony 4 wk Day: 8, 23	4 wk	8, 23
Health	Healthy Heart 1 wk Day: 2, 5, 6	1 wk	2, 5, 6
Health	Healthy Heart 2 wk Day: 3, 5	2 wk	3, 5
Health	Healthy Heart 3 wk Day: 2, 13	3 wk	2, 13
Health	Healthy Heart 4 wk Day: 3, 9, 10, 18, 20, 26	4 wk	3, 9, 10, 18, 20, 26
Whole body	Advanced Yoga 1 wk Day: 2	1 wk	2
Whole body	Advanced Yoga 2 wk Day: 2, 4, 7, 13	2 wk	2, 4, 7, 13
Whole body	Advanced Yoga 3 wk Day: 2, 3, 8, 16, 20	3 wk	2, 3, 8, 16, 20
Whole body	Advanced Yoga 4 wk Day: 2, 4, 9, 10, 15, 18, 20, 24	4 wk	2, 4, 9, 10, 15, 18, 20, 24
Whole body	Advanced Yoga 5 wk Day: 2, 3, 5, 6, 8, 10, 13, 17, 19, 29, 34	5 wk	2, 3, 5, 6, 8, 10, 13, 17, 19, 29, 34
Women's health	Postpartum Recovery 1 wk Day: 1, 3, 5, 6, 7	1 wk	1, 3, 5, 6, 7
Women's health	Postpartum Recovery 2 wk Day: 1, 2, 5, 8, 10, 14	2 wk	1, 2, 5, 8, 10, 14
Women's health	Postpartum Recovery 3 wk Day: 1, 9, 12, 17	3 wk	1, 9, 12, 17
Women's health	Postpartum Recovery 4 wk Day: 2, 6, 8, 12, 15, 16, 18, 22, 25, 26	4 wk	2, 6, 8, 12, 15, 16, 18, 22, 25, 26
Back	Healthy Neck 1 wk Day: 2, 4, 6	1 wk	2, 4, 6
Back	Healthy Neck 2 wk Day: 1, 7, 8, 10, 12, 13, 14	2 wk	1, 7, 8, 10, 12, 13, 14
Back	Healthy Neck 3 wk Day: 1, 6, 7, 8, 10, 12, 13, 15, 18	3 wk	1, 6, 7, 8, 10, 12, 13, 15, 18
Back	Healthy Neck 4 wk Day: 1, 5, 6, 15, 16, 22, 27	4 wk	1, 5, 6, 15, 16, 22, 27
Health	Headache Relief 1 wk Day: 1, 5	1 wk	1, 5
Health	Headache Relief 2 wk Day: 1, 4, 5, 8	2 wk	1, 4, 5, 8
Health	Headache Relief 3 wk Day: 1, 2, 4, 10, 11, 15, 17	3 wk	1, 2, 4, 10, 11, 15, 17
Health	Headache Relief 4 wk Day: 3, 8, 10, 11, 12, 15, 17, 19, 22, 23, 24	4 wk	3, 8, 10, 11, 12, 15, 17, 19, 22, 23, 24
Weight loss	Lean Body 1 wk Day: 4, 5, 6	1 wk	4, 5, 6
Weight loss	Lean Body 2 wk Day: 2, 5, 7, 9, 11, 13	2 wk	2, 5, 7, 9, 11, 13
Weight loss	Lean Body 3 wk Day: 1, 10, 18	3 wk	1, 10, 18
Weight loss	Lean Body 4 wk Day: 4, 9, 11, 13, 15, 17, 18, 19, 20, 24	4 wk	4, 9, 11, 13, 15, 17, 18, 19, 20, 24
Whole body	Beautiful Bust 1 wk Day: 1, 2	1 wk	1, 2
Whole body	Beautiful Bust 2 wk Day: 1, 4, 5, 6, 7, 9, 10, 11, 12, 14	2 wk	1, 4, 5, 6, 7, 9, 10, 11, 12, 14
Whole body	Beautiful Bust 3 wk Day: 1, 3, 7, 8, 9, 11, 12, 14, 16, 19, 21	3 wk	1, 3, 7, 8, 9, 11, 12, 14, 16, 19, 21
Whole body	Beautiful Bust 4 wk Day: 2, 4, 6, 9, 11, 12, 15, 17, 18, 20, 24, 25, 27	4 wk	2, 4, 6, 9, 11, 12, 15, 17, 18, 20, 24, 25, 27
Health	Healthy Digestion 1 wk Day: 1, 2, 6	1 wk	1, 2, 6
Health	Healthy Digestion 2 wk Day: 9, 13	2 wk	9, 13
Health	Healthy Digestion 3 wk Day: 2, 4, 8, 11, 20	3 wk	2, 4, 8, 11, 20
Health	Healthy Digestion 4 wk Day: 2, 4, 5, 10, 13, 15, 17, 18, 19, 23, 26	4 wk	2, 4, 5, 10, 13, 15, 17, 18, 19, 23, 26
Men's health	Prolong Sexual Pleasure 1 wk Day: 3, 5, 7	1 wk	3, 5, 7
Men's health	Prolong Sexual Pleasure 2 wk Day: 3, 6, 7, 8, 10	2 wk	3, 6, 7, 8, 10
Men's health	Prolong Sexual Pleasure 3 wk Day: 2, 6, 9, 11, 12, 18	3 wk	2, 6, 9, 11, 12, 18
Men's health	Prolong Sexual Pleasure 4 wk Day: 1, 3, 6, 8, 10, 13, 15, 20, 23, 24	4 wk	1, 3, 6, 8, 10, 13, 15, 20, 23, 24
Stress relief	Yoga in the Big City 1 wk Day: 2, 4, 7	1 wk	2, 4, 7
Stress relief	Yoga in the Big City 2 wk Day: 1, 7, 11	2 wk	1, 7, 11
Stress relief	Yoga in the Big City 3 wk Day: 2, 4, 7, 11, 17, 19, 20	3 wk	2, 4, 7, 11, 17, 19, 20
Stress relief	Yoga in the Big City 4 wk Day: 2, 4, 7, 11, 17, 19, 20, 22, 24	4 wk	2, 4, 7, 11, 17, 19, 20, 22, 24
Back	Atlas Stands Tall 1 wk Day: 1, 2, 3, 4, 5, 6, 7	1 wk	1, 2, 3, 4, 5, 6, 7
Back	Atlas Stands Tall 2 wk Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 12, 13	2 wk	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 12, 13
Back	Atlas Stands Tall 3 wk Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 12, 13, 15, 16, 18, 21	3 wk	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 12, 13, 15, 16, 18, 21
Back	Atlas Stands Tall 4 wk Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 12, 13, 15, 16, 18, 21, 22, 24, 26, 27, 28	4 wk	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 12, 13, 15, 16, 18, 21, 22, 24, 26, 27, 28
Stress relief	The Calm Formula 1 wk Day: 1, 3, 4, 5, 7	1 wk	1, 3, 4, 5, 7
Stress relief	The Calm Formula 2 wk Day: 1, 3, 4, 5, 7, 8, 13, 14	2 wk	1, 3, 4, 5, 7, 8, 13, 14
Stress relief	The Calm Formula 3 wk Day: 1, 3, 4, 5, 7, 8, 13, 14, 15, 16, 21	3 wk	1, 3, 4, 5, 7, 8, 13, 14, 15, 16, 21
Stress relief	The Calm Formula 4 wk Day: 1, 3, 4, 5, 7, 8, 13, 14, 15, 16, 21, 22, 23, 25, 26	4 wk	1, 3, 4, 5, 7, 8, 13, 14, 15, 16, 21, 22, 23, 25, 26
Whole body	Flexibility Whisperer 1 wk Day: 3, 6	1 wk	3, 6
Whole body	Flexibility Whisperer 2 wk Day: 3, 6, 9, 10, 13	2 wk	3, 6, 9, 10, 13
Whole body	Flexibility Whisperer 3 wk Day: 3, 6, 9, 10, 13, 16, 18	3 wk	3, 6, 9, 10, 13, 16, 18
Whole body	Flexibility Whisperer 4 wk Day: 3, 6, 9, 10, 13, 16, 18, 23, 26, 28	4 wk	3, 6, 9, 10, 13, 16, 18, 23, 26, 28
Weight loss	Intensive Weight Loss 1 wk Day: 1, 3, 6	1 wk	1, 3, 6
Weight loss	Intensive Weight Loss 2 wk Day: 1, 3, 6, 8, 11, 13, 14	2 wk	1, 3, 6, 8, 11, 13, 14
Weight loss	Intensive Weight Loss 3 wk Day: 1, 3, 6, 8, 11, 13, 14, 15, 18, 19, 20	3 wk	1, 3, 6, 8, 11, 13, 14, 15, 18, 19, 20
Weight loss	Intensive Weight Loss 4 wk Day: 1, 3, 6, 8, 11, 13, 14, 15, 18, 19, 20, 23, 24, 25, 27, 28	4 wk	1, 3, 6, 8, 11, 13, 14, 15, 18, 19, 20, 23, 24, 25, 27, 28

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