1 min
32 score
5 kcal
Garland Pose
hourglass-icon 1 min
asana miniature
01:18
Music
  • Instructor's voice
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00

don't give up!

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

Favorable effect

  • Stretches the spine
  • Relaxes the lower back
  • Improves mobility of the hip joints
  • Strengthens the ankle joints
  • Improves mobility of the leg joints

Contraindications

Pregnancy
Knee injuries
Ankle injuries

Technique of execution

Spread your feet slightly apart, with your heels joined together and your toes pointing out. Squat down. Try to bring your tailbone as close to your heels as you can. Stretch your hands out in front of you, trying to reach the floor with your fingers. Breathe evenly. Keep your feet firmly pressed to the floor. Align your knees and toes. Breathe evenly. Then straighten your legs. Bring your feet together. Return to mountain pose.

Upload date:2024-04-18T20:26:56+03:00

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

1
If you are unable to squat deeply without raising your heels, put folded blanket under your feet.
2
If you are unable to squat deeply, try spreading your feet a bit further apart.

Where can I meet

Lesson search
Challenges

Garland Pose occurs 118 times in 118 lessons

Theme Title Time
Immunity
Immune Boost 45 min
45 min
Immunity
Immune Boost 60 min
60 min
Immunity
Immune Boost 90 min
90 min
Vision 45 min
Vision 60 min
Vision 90 min
Glutes
Tight Butt 90 min
90 min
Pregnancy 60 min
Pregnancy 90 min
Cystitis 90 min
Menstruation
Female Period 10 min
10 min
Menstruation
Female Period 15 min
15 min
Menstruation
Female Period 20 min
20 min
Menstruation
Female Period 25 min
25 min
Menstruation
Female Period 30 min
30 min
Menstruation
Female Period 45 min
45 min
Menstruation
Female Period 60 min
60 min
Menstruation
Female Period 90 min
90 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 45 min
45 min
Relax
Anti-Stress 60 min
60 min
Relax
Anti-Stress 90 min
90 min
Energy 60 min
Energy 90 min
Energy 45 min
Energy 60 min
Energy 90 min
Energy
Cheer U Up 60 min
60 min
Energy
Cheer U Up 90 min
90 min
Depression 45 min
Depression 60 min
Depression 90 min
Energy 90 min
Energy
Get Dynamic 90 min
90 min
Sports
Pre-Run 45 min
45 min
Sports
Pre-Run 60 min
60 min
Sports
Pre-Run 90 min
90 min
Sex 45 min
Sex 60 min
Sex 90 min
Liver
Healthy Liver 45 min
45 min
Liver
Healthy Liver 60 min
60 min
Liver
Healthy Liver 90 min
90 min
Head
Healthy Neck 90 min
90 min
Kidneys 25 min
Kidneys 30 min
Kidneys 45 min
Kidneys 60 min
Kidneys 90 min
Back 15 min
Back 20 min
Back 25 min
Back 30 min
Back 45 min
Back 60 min
Back 90 min
Sports 10 min
Sports 15 min
Sports 20 min
Sports 25 min
Sports 30 min
Sports 45 min
Sports 60 min
Sports 90 min
Sports 90 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 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
Abs
6-Pack 90 min
90 min
Lungs 45 min
Lungs 60 min
Lungs 90 min
Sex
Male Power 10 min
10 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
Head 25 min
Head 30 min
Head 45 min
Head 60 min
Head 90 min
Blood Pressure 45 min
Blood Pressure 60 min
Blood Pressure 90 min
Weight Loss
Weight Loss I 90 min
90 min
Back 45 min
Back 60 min
Back 90 min
Relax
Relaxation 25 min
25 min
Relax
Relaxation 30 min
30 min
Relax
Relaxation 45 min
45 min
Relax
Relaxation 60 min
60 min
Relax
Relaxation 90 min
90 min
Energy 90 min
Traveling
Postflight 90 min
90 min
Habits
Quit Smoking 60 min
60 min
Habits
Quit Smoking 90 min
90 min
Energy 90 min
Kidneys 30 min
Back 60 min
Back 90 min
Sex 60 min
Joints 90 min
Productivity 90 min
Relax 90 min
Weight Loss
Fit Body 90 min
90 min

Garland Pose occurs 116 times in 119 challenges

Theme Title Duration Day
Flexibility
Flexible Body in 28 Days 4 w.
Day: 17, 21, 23, 26, 27, 28
4 w. 17, 21, 23, 26, 27, 28
Weight Loss
Weight Loss in 28 Days 4 w.
Day: 14, 16, 27
4 w. 14, 16, 27
Back
Healthy Spine in 28 Days 4 w.
Day: 10, 11, 14, 15, 16, 17, 21, 22, 23, 25
4 w. 10, 11, 14, 15, 16, 17, 21, 22, 23, 25
Stress
Anti-Stress in 28 Days 4 w.
Day: 13, 16, 17, 22, 25, 27
4 w. 13, 16, 17, 22, 25, 27
Split
Front split in 35 Days 5 w.
Day: 4, 10, 11, 17, 21, 22, 23, 27, 29, 33, 34, 35
5 w. 4, 10, 11, 17, 21, 22, 23, 27, 29, 33, 34, 35
Depression
Overcoming Depression in 28 Days 4 w.
Day: 4, 5, 13, 28
4 w. 4, 5, 13, 28
Joints
Healthy Joints in 28 Days 4 w.
Day: 5, 8, 13, 14, 16, 26, 28
4 w. 5, 8, 13, 14, 16, 26, 28
Energy
Energy Wake Up in 28 Days 4 w.
Day: 16, 22, 23, 25, 26, 27, 28
4 w. 16, 22, 23, 25, 26, 27, 28
Flexibility
Yoga Start in 21 Days 3 w.
Day: 6, 7, 21
3 w. 6, 7, 21
Sleep 4 w. 11
Balance
Improve Your Balance in 28 Days 4 w.
Day: 3, 4, 5, 9, 11, 12, 18, 24, 25, 26, 27, 28
4 w. 3, 4, 5, 9, 11, 12, 18, 24, 25, 26, 27, 28
Abs
6-Pack in 28 Days 4 w.
Day: 5, 11
4 w. 5, 11
Flexibility
Bend Over and Reach the Floor in 28 Days 4 w.
Day: 7, 10, 15, 23, 26, 28
4 w. 7, 10, 15, 23, 26, 28
Weight Loss
Weight Loss in 14 Days 2 w.
Day: 14
2 w. 14
Weight Loss
Weight Loss in 7 Days 1 w.
Day: 3, 6
1 w. 3, 6
Weight Loss
Weight Loss in 21 Days 3 w.
Day: 8, 13, 15
3 w. 8, 13, 15
Self-Esteem
Self-Esteem Boost in 28 Days 4 w.
Day: 15, 16, 17, 26, 27, 28
4 w. 15, 16, 17, 26, 27, 28
Waist
Slim Waist in 28 Days 4 w.
Day: 3
4 w. 3
Arms
Strong Arms in 28 Days 4 w.
Day: 13, 23
4 w. 13, 23
Legs
Slender Legs in 28 Days 4 w.
Day: 15, 23, 25
4 w. 15, 23, 25
Glutes
Tight Butt Challenge in 28 Days 4 w.
Day: 7, 15, 22, 23, 26
4 w. 7, 15, 22, 23, 26
Lower back
Lower Back Pain Relief Challenge in 28 days 4 w.
Day: 3, 4, 5, 10, 11, 14, 15, 16, 27
4 w. 3, 4, 5, 10, 11, 14, 15, 16, 27
Relax
Relaxation in 28 Days 4 w.
Day: 2, 5, 9, 11, 13, 17, 22, 26, 28
4 w. 2, 5, 9, 11, 13, 17, 22, 26, 28
Meditation 1 w. 2
Arms
Strong Arms in 14 Days 2 w.
Day: 8, 9, 10, 11, 12, 14
2 w. 8, 9, 10, 11, 12, 14
Depression 2 w. 9, 14
Sleep
Healthy Sleep in 14 Days 2 w.
Day: 6, 13
2 w. 6, 13
Stress
Anti-Stress in 14 Days 2 w.
Day: 5, 7, 9, 10, 11, 14
2 w. 5, 7, 9, 10, 11, 14
Waist 2 w. 10
Lower back
Lower Back Pain Relief Challenge in 14 days 2 w.
Day: 1, 2, 5, 6, 8, 9, 11, 14
2 w. 1, 2, 5, 6, 8, 9, 11, 14
Energy 2 w. 1, 5
Split 2 w. 6
Back
Royal Posture in 14 Days 2 w.
Day: 6, 9, 13, 14
2 w. 6, 9, 13, 14
Back
Healthy Spine in 14 Days 2 w.
Day: 6, 8, 9, 11
2 w. 6, 8, 9, 11
Joints
Healthy Joints in 14 Days 2 w.
Day: 3, 9, 10, 14
2 w. 3, 9, 10, 14
Flexibility
Flexible Body in 14 Days 2 w.
Day: 4, 8, 13
2 w. 4, 8, 13
Relax
Relaxation in 7 Days 1 w.
Day: 6
1 w. 6
Lower back 1 w. 6, 7
Arms
Strong Arms in 7 Days 1 w.
Day: 3, 5, 6, 7
1 w. 3, 5, 6, 7
Split
Side split in 7 Days 1 w.
Day: 6
1 w. 6
Self-Esteem 1 w. 6
Sleep 1 w. 5
Split
Front split in 7 Days 1 w.
Day: 5, 7
1 w. 5, 7
Energy 1 w. 2
Legs 1 w. 4
Glutes
Tight Butt in 7 Days 1 w.
Day: 6
1 w. 6
Waist 1 w. 4
Flexibility 1 w. 2, 6, 7
Back
Royal Posture in 7 Days 1 w.
Day: 5, 7
1 w. 5, 7
Balance 1 w. 5, 6
Energy 1 w. 4
Depression 1 w. 6
Joints
Healthy Joints in 7 Days 1 w.
Day: 2, 3, 4
1 w. 2, 3, 4
Stress
Anti-Stress in 7 Days 1 w.
Day: 3, 6, 7
1 w. 3, 6, 7
Flexibility 1 w. 7
Immunity 1 w. 2, 4
Energy
Energy Wake Up in 14 Days 2 w.
Day: 1, 4, 6, 8, 13
2 w. 1, 4, 6, 8, 13
Glutes
Tight Butt Challenge in 14 days 2 w.
Day: 1, 2, 3, 8
2 w. 1, 2, 3, 8
Balance
Improve Your Balance in 14 Days 2 w.
Day: 6, 8, 9, 10, 11
2 w. 6, 8, 9, 10, 11
Flexibility
Bend Over and Reach the Floor in 14 Days 2 w.
Day: 3, 4, 6, 9, 10, 11
2 w. 3, 4, 6, 9, 10, 11
Legs
Slender Legs in 14 Days 2 w.
Day: 2, 7, 9, 13
2 w. 2, 7, 9, 13
Self-Esteem
Self-Esteem Boost in 7 Days 2 w.
Day: 10, 12
2 w. 10, 12
Relax
Relaxation in 14 Days 2 w.
Day: 6, 11
2 w. 6, 11
Immunity
Boost Your Immune in 14 Days 2 w.
Day: 1, 4, 6, 8, 9, 11, 13, 14
2 w. 1, 4, 6, 8, 9, 11, 13, 14
Immunity
Boost Your Immune in 21 Days 3 w.
Day: 2, 4, 8, 11, 13, 15, 16, 18, 20, 21
3 w. 2, 4, 8, 11, 13, 15, 16, 18, 20, 21
Flexibility
Flexible Body in 21 Days 3 w.
Day: 7, 11, 15, 20
3 w. 7, 11, 15, 20
Stress
Anti-Stress in 21 Days 3 w.
Day: 3, 6, 7, 12, 14, 16, 17, 18, 21
3 w. 3, 6, 7, 12, 14, 16, 17, 18, 21
Split
Front split in 21 Days 3 w.
Day: 5, 7, 13
3 w. 5, 7, 13
Depression
Overcoming Depression in 21 Days 3 w.
Day: 6, 16, 21
3 w. 6, 16, 21
Joints
Healthy Joints in 21 Days 3 w.
Day: 2, 3, 4, 10, 16, 17, 21
3 w. 2, 3, 4, 10, 16, 17, 21
Energy
Energy Wake Up in 7 Days 3 w.
Day: 4, 8, 11, 13, 15, 20
3 w. 4, 8, 11, 13, 15, 20
Sleep
Healthy Sleep in 21 Days 3 w.
Day: 5, 13, 20
3 w. 5, 13, 20
Balance
Improve Your Balance in 21 Days 3 w.
Day: 5, 6, 13, 15, 16, 17, 18
3 w. 5, 6, 13, 15, 16, 17, 18
Back
Royal Posture in 21 Days 3 w.
Day: 5, 7, 13, 16, 20, 21
3 w. 5, 7, 13, 16, 20, 21
Flexibility
Bend Over and Reach the Floor in 21 Days 3 w.
Day: 2, 6, 7, 10, 11, 13, 16, 17, 18, 19
3 w. 2, 6, 7, 10, 11, 13, 16, 17, 18, 19
Energy
Cheerful Morning in 21 Days 3 w.
Day: 2, 8, 12
3 w. 2, 8, 12
Meditation 3 w. 2
Waist
Slim Waist in 21 Days 3 w.
Day: 4, 17
3 w. 4, 17
Glutes
Tight Butt in 21 Days 3 w.
Day: 6, 8, 9, 10, 15
3 w. 6, 8, 9, 10, 15
Legs
Slender Legs in 21 Days 3 w.
Day: 4, 9, 14, 16, 20
3 w. 4, 9, 14, 16, 20
Self-Esteem
Self-Esteem Boost in 21 Days 3 w.
Day: 6, 17, 19
3 w. 6, 17, 19
Arms
Strong Arms in 21 Days 3 w.
Day: 3, 5, 6, 7, 15, 16, 17, 18, 19, 21
3 w. 3, 5, 6, 7, 15, 16, 17, 18, 19, 21
Lower back
Lower Back Pain Relief in 21 days 3 w.
Day: 6, 7, 8, 9, 12, 13, 15, 16, 18, 21
3 w. 6, 7, 8, 9, 12, 13, 15, 16, 18, 21
Relax
Relaxation in 21 Days 3 w.
Day: 6, 13, 18
3 w. 6, 13, 18
Split
Side split in 21 Days 3 w.
Day: 6
3 w. 6
Back
Healthy Spine in 21 Days 3 w.
Day: 13, 14, 16, 18
3 w. 13, 14, 16, 18
Habits
Quit Smoking in 14 Days 2 w.
Day: 9, 11
2 w. 9, 11
Habits
Quit Smoking in 21 Days 3 w.
Day: 1, 10, 13, 15
3 w. 1, 10, 13, 15
Habits 4 w. 1
Habits 1 w. 1
Habits 4 w. 16
Energy 1 w. 5
Energy
Static complex in 21 days 3 w.
Day: 4, 7, 10, 12, 19
3 w. 4, 7, 10, 12, 19
Energy
Static complex in 28 days 4 w.
Day: 6, 10, 17
4 w. 6, 10, 17
Stress 1 w. 6
Stress 2 w. 2
Stress 3 w. 16, 20
Stress 4 w. 6, 18
Back 2 w. 6
Back 3 w. 6
Back
Yoga for Scoliosis in 28 Days 4 w.
Day: 7, 11, 17
4 w. 7, 11, 17
Sex
The prolongation of sexual pleasure for 3 months 12 w.
Day: 3, 9, 17, 18, 33, 45, 59, 65, 76, 81, 82
12 w. 3, 9, 17, 18, 33, 45, 59, 65, 76, 81, 82
Split
Front split in 28 Days 4 w.
Day: 4, 10, 25
4 w. 4, 10, 25
Split
Side split in 28 days 4 w.
Day: 1, 12, 16, 20
4 w. 1, 12, 16, 20
Split
Side split in 35 days 5 w.
Day: 3, 9, 24, 33
5 w. 3, 9, 24, 33
Weight Loss 1 w. 4
Weight Loss 2 w. 1, 3
Weight Loss
Edema Reduction in 21 Days 3 w.
Day: 12, 16
3 w. 12, 16
Weight Loss
Edema Reduction in 28 Days 4 w.
Day: 4, 6, 17, 19, 25
4 w. 4, 6, 17, 19, 25
Joints
Hip Opening in 7 Days 1 w.
Day: 2
1 w. 2
Joints
Hip Opening in 14 Days 2 w.
Day: 3, 5, 10
2 w. 3, 5, 10
Joints
Hip Opening in 21 Days 3 w.
Day: 3, 11, 20
3 w. 3, 11, 20
Joints
Hip Opening in 28 Days 4 w.
Day: 6, 10, 17, 20, 23, 26
4 w. 6, 10, 17, 20, 23, 26
Harmony
Inner Harmony in 21 Days 3 w.
Day: 3, 12
3 w. 3, 12
Harmony 4 w. 9
Productivity 4 w. 3, 25

Details of the exercise

Category
Seated Poses
Duration
1 minute
Energy consumption
5 kcal

Reward

Flexibility
7
Stamina
6
Focus
3
Strength
5
Mobility
6
Balance
5

Popularity 23 out of 442

Often used
in ready-made lessons
118 lessons
Often used
in ready-made courses
119 challenges

Where can I meet

Lesson search
Challenges

Garland Pose occurs 118 times in 118 lessons

Theme Title Time
Immunity
Immune Boost 45 min
45 min
Immunity
Immune Boost 60 min
60 min
Immunity
Immune Boost 90 min
90 min
Vision 45 min
Vision 60 min
Vision 90 min
Glutes
Tight Butt 90 min
90 min
Pregnancy 60 min
Pregnancy 90 min
Cystitis 90 min
Menstruation
Female Period 10 min
10 min
Menstruation
Female Period 15 min
15 min
Menstruation
Female Period 20 min
20 min
Menstruation
Female Period 25 min
25 min
Menstruation
Female Period 30 min
30 min
Menstruation
Female Period 45 min
45 min
Menstruation
Female Period 60 min
60 min
Menstruation
Female Period 90 min
90 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 45 min
45 min
Relax
Anti-Stress 60 min
60 min
Relax
Anti-Stress 90 min
90 min
Energy 60 min
Energy 90 min
Energy 45 min
Energy 60 min
Energy 90 min
Energy
Cheer U Up 60 min
60 min
Energy
Cheer U Up 90 min
90 min
Depression 45 min
Depression 60 min
Depression 90 min
Energy 90 min
Energy
Get Dynamic 90 min
90 min
Sports
Pre-Run 45 min
45 min
Sports
Pre-Run 60 min
60 min
Sports
Pre-Run 90 min
90 min
Sex 45 min
Sex 60 min
Sex 90 min
Liver
Healthy Liver 45 min
45 min
Liver
Healthy Liver 60 min
60 min
Liver
Healthy Liver 90 min
90 min
Head
Healthy Neck 90 min
90 min
Kidneys 25 min
Kidneys 30 min
Kidneys 45 min
Kidneys 60 min
Kidneys 90 min
Back 15 min
Back 20 min
Back 25 min
Back 30 min
Back 45 min
Back 60 min
Back 90 min
Sports 10 min
Sports 15 min
Sports 20 min
Sports 25 min
Sports 30 min
Sports 45 min
Sports 60 min
Sports 90 min
Sports 90 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 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
Abs
6-Pack 90 min
90 min
Lungs 45 min
Lungs 60 min
Lungs 90 min
Sex
Male Power 10 min
10 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
Head 25 min
Head 30 min
Head 45 min
Head 60 min
Head 90 min
Blood Pressure 45 min
Blood Pressure 60 min
Blood Pressure 90 min
Weight Loss
Weight Loss I 90 min
90 min
Back 45 min
Back 60 min
Back 90 min
Relax
Relaxation 25 min
25 min
Relax
Relaxation 30 min
30 min
Relax
Relaxation 45 min
45 min
Relax
Relaxation 60 min
60 min
Relax
Relaxation 90 min
90 min
Energy 90 min
Traveling
Postflight 90 min
90 min
Habits
Quit Smoking 60 min
60 min
Habits
Quit Smoking 90 min
90 min
Energy 90 min
Kidneys 30 min
Back 60 min
Back 90 min
Sex 60 min
Joints 90 min
Productivity 90 min
Relax 90 min
Weight Loss
Fit Body 90 min
90 min

Garland Pose occurs 116 times in 119 challenges

Theme Title Duration Day
Flexibility
Flexible Body in 28 Days 4 w.
Day: 17, 21, 23, 26, 27, 28
4 w. 17, 21, 23, 26, 27, 28
Weight Loss
Weight Loss in 28 Days 4 w.
Day: 14, 16, 27
4 w. 14, 16, 27
Back
Healthy Spine in 28 Days 4 w.
Day: 10, 11, 14, 15, 16, 17, 21, 22, 23, 25
4 w. 10, 11, 14, 15, 16, 17, 21, 22, 23, 25
Stress
Anti-Stress in 28 Days 4 w.
Day: 13, 16, 17, 22, 25, 27
4 w. 13, 16, 17, 22, 25, 27
Split
Front split in 35 Days 5 w.
Day: 4, 10, 11, 17, 21, 22, 23, 27, 29, 33, 34, 35
5 w. 4, 10, 11, 17, 21, 22, 23, 27, 29, 33, 34, 35
Depression
Overcoming Depression in 28 Days 4 w.
Day: 4, 5, 13, 28
4 w. 4, 5, 13, 28
Joints
Healthy Joints in 28 Days 4 w.
Day: 5, 8, 13, 14, 16, 26, 28
4 w. 5, 8, 13, 14, 16, 26, 28
Energy
Energy Wake Up in 28 Days 4 w.
Day: 16, 22, 23, 25, 26, 27, 28
4 w. 16, 22, 23, 25, 26, 27, 28
Flexibility
Yoga Start in 21 Days 3 w.
Day: 6, 7, 21
3 w. 6, 7, 21
Sleep 4 w. 11
Balance
Improve Your Balance in 28 Days 4 w.
Day: 3, 4, 5, 9, 11, 12, 18, 24, 25, 26, 27, 28
4 w. 3, 4, 5, 9, 11, 12, 18, 24, 25, 26, 27, 28
Abs
6-Pack in 28 Days 4 w.
Day: 5, 11
4 w. 5, 11
Flexibility
Bend Over and Reach the Floor in 28 Days 4 w.
Day: 7, 10, 15, 23, 26, 28
4 w. 7, 10, 15, 23, 26, 28
Weight Loss
Weight Loss in 14 Days 2 w.
Day: 14
2 w. 14
Weight Loss
Weight Loss in 7 Days 1 w.
Day: 3, 6
1 w. 3, 6
Weight Loss
Weight Loss in 21 Days 3 w.
Day: 8, 13, 15
3 w. 8, 13, 15
Self-Esteem
Self-Esteem Boost in 28 Days 4 w.
Day: 15, 16, 17, 26, 27, 28
4 w. 15, 16, 17, 26, 27, 28
Waist
Slim Waist in 28 Days 4 w.
Day: 3
4 w. 3
Arms
Strong Arms in 28 Days 4 w.
Day: 13, 23
4 w. 13, 23
Legs
Slender Legs in 28 Days 4 w.
Day: 15, 23, 25
4 w. 15, 23, 25
Glutes
Tight Butt Challenge in 28 Days 4 w.
Day: 7, 15, 22, 23, 26
4 w. 7, 15, 22, 23, 26
Lower back
Lower Back Pain Relief Challenge in 28 days 4 w.
Day: 3, 4, 5, 10, 11, 14, 15, 16, 27
4 w. 3, 4, 5, 10, 11, 14, 15, 16, 27
Relax
Relaxation in 28 Days 4 w.
Day: 2, 5, 9, 11, 13, 17, 22, 26, 28
4 w. 2, 5, 9, 11, 13, 17, 22, 26, 28
Meditation 1 w. 2
Arms
Strong Arms in 14 Days 2 w.
Day: 8, 9, 10, 11, 12, 14
2 w. 8, 9, 10, 11, 12, 14
Depression 2 w. 9, 14
Sleep
Healthy Sleep in 14 Days 2 w.
Day: 6, 13
2 w. 6, 13
Stress
Anti-Stress in 14 Days 2 w.
Day: 5, 7, 9, 10, 11, 14
2 w. 5, 7, 9, 10, 11, 14
Waist 2 w. 10
Lower back
Lower Back Pain Relief Challenge in 14 days 2 w.
Day: 1, 2, 5, 6, 8, 9, 11, 14
2 w. 1, 2, 5, 6, 8, 9, 11, 14
Energy 2 w. 1, 5
Split 2 w. 6
Back
Royal Posture in 14 Days 2 w.
Day: 6, 9, 13, 14
2 w. 6, 9, 13, 14
Back
Healthy Spine in 14 Days 2 w.
Day: 6, 8, 9, 11
2 w. 6, 8, 9, 11
Joints
Healthy Joints in 14 Days 2 w.
Day: 3, 9, 10, 14
2 w. 3, 9, 10, 14
Flexibility
Flexible Body in 14 Days 2 w.
Day: 4, 8, 13
2 w. 4, 8, 13
Relax
Relaxation in 7 Days 1 w.
Day: 6
1 w. 6
Lower back 1 w. 6, 7
Arms
Strong Arms in 7 Days 1 w.
Day: 3, 5, 6, 7
1 w. 3, 5, 6, 7
Split
Side split in 7 Days 1 w.
Day: 6
1 w. 6
Self-Esteem 1 w. 6
Sleep 1 w. 5
Split
Front split in 7 Days 1 w.
Day: 5, 7
1 w. 5, 7
Energy 1 w. 2
Legs 1 w. 4
Glutes
Tight Butt in 7 Days 1 w.
Day: 6
1 w. 6
Waist 1 w. 4
Flexibility 1 w. 2, 6, 7
Back
Royal Posture in 7 Days 1 w.
Day: 5, 7
1 w. 5, 7
Balance 1 w. 5, 6
Energy 1 w. 4
Depression 1 w. 6
Joints
Healthy Joints in 7 Days 1 w.
Day: 2, 3, 4
1 w. 2, 3, 4
Stress
Anti-Stress in 7 Days 1 w.
Day: 3, 6, 7
1 w. 3, 6, 7
Flexibility 1 w. 7
Immunity 1 w. 2, 4
Energy
Energy Wake Up in 14 Days 2 w.
Day: 1, 4, 6, 8, 13
2 w. 1, 4, 6, 8, 13
Glutes
Tight Butt Challenge in 14 days 2 w.
Day: 1, 2, 3, 8
2 w. 1, 2, 3, 8
Balance
Improve Your Balance in 14 Days 2 w.
Day: 6, 8, 9, 10, 11
2 w. 6, 8, 9, 10, 11
Flexibility
Bend Over and Reach the Floor in 14 Days 2 w.
Day: 3, 4, 6, 9, 10, 11
2 w. 3, 4, 6, 9, 10, 11
Legs
Slender Legs in 14 Days 2 w.
Day: 2, 7, 9, 13
2 w. 2, 7, 9, 13
Self-Esteem
Self-Esteem Boost in 7 Days 2 w.
Day: 10, 12
2 w. 10, 12
Relax
Relaxation in 14 Days 2 w.
Day: 6, 11
2 w. 6, 11
Immunity
Boost Your Immune in 14 Days 2 w.
Day: 1, 4, 6, 8, 9, 11, 13, 14
2 w. 1, 4, 6, 8, 9, 11, 13, 14
Immunity
Boost Your Immune in 21 Days 3 w.
Day: 2, 4, 8, 11, 13, 15, 16, 18, 20, 21
3 w. 2, 4, 8, 11, 13, 15, 16, 18, 20, 21
Flexibility
Flexible Body in 21 Days 3 w.
Day: 7, 11, 15, 20
3 w. 7, 11, 15, 20
Stress
Anti-Stress in 21 Days 3 w.
Day: 3, 6, 7, 12, 14, 16, 17, 18, 21
3 w. 3, 6, 7, 12, 14, 16, 17, 18, 21
Split
Front split in 21 Days 3 w.
Day: 5, 7, 13
3 w. 5, 7, 13
Depression
Overcoming Depression in 21 Days 3 w.
Day: 6, 16, 21
3 w. 6, 16, 21
Joints
Healthy Joints in 21 Days 3 w.
Day: 2, 3, 4, 10, 16, 17, 21
3 w. 2, 3, 4, 10, 16, 17, 21
Energy
Energy Wake Up in 7 Days 3 w.
Day: 4, 8, 11, 13, 15, 20
3 w. 4, 8, 11, 13, 15, 20
Sleep
Healthy Sleep in 21 Days 3 w.
Day: 5, 13, 20
3 w. 5, 13, 20
Balance
Improve Your Balance in 21 Days 3 w.
Day: 5, 6, 13, 15, 16, 17, 18
3 w. 5, 6, 13, 15, 16, 17, 18
Back
Royal Posture in 21 Days 3 w.
Day: 5, 7, 13, 16, 20, 21
3 w. 5, 7, 13, 16, 20, 21
Flexibility
Bend Over and Reach the Floor in 21 Days 3 w.
Day: 2, 6, 7, 10, 11, 13, 16, 17, 18, 19
3 w. 2, 6, 7, 10, 11, 13, 16, 17, 18, 19
Energy
Cheerful Morning in 21 Days 3 w.
Day: 2, 8, 12
3 w. 2, 8, 12
Meditation 3 w. 2
Waist
Slim Waist in 21 Days 3 w.
Day: 4, 17
3 w. 4, 17
Glutes
Tight Butt in 21 Days 3 w.
Day: 6, 8, 9, 10, 15
3 w. 6, 8, 9, 10, 15
Legs
Slender Legs in 21 Days 3 w.
Day: 4, 9, 14, 16, 20
3 w. 4, 9, 14, 16, 20
Self-Esteem
Self-Esteem Boost in 21 Days 3 w.
Day: 6, 17, 19
3 w. 6, 17, 19
Arms
Strong Arms in 21 Days 3 w.
Day: 3, 5, 6, 7, 15, 16, 17, 18, 19, 21
3 w. 3, 5, 6, 7, 15, 16, 17, 18, 19, 21
Lower back
Lower Back Pain Relief in 21 days 3 w.
Day: 6, 7, 8, 9, 12, 13, 15, 16, 18, 21
3 w. 6, 7, 8, 9, 12, 13, 15, 16, 18, 21
Relax
Relaxation in 21 Days 3 w.
Day: 6, 13, 18
3 w. 6, 13, 18
Split
Side split in 21 Days 3 w.
Day: 6
3 w. 6
Back
Healthy Spine in 21 Days 3 w.
Day: 13, 14, 16, 18
3 w. 13, 14, 16, 18
Habits
Quit Smoking in 14 Days 2 w.
Day: 9, 11
2 w. 9, 11
Habits
Quit Smoking in 21 Days 3 w.
Day: 1, 10, 13, 15
3 w. 1, 10, 13, 15
Habits 4 w. 1
Habits 1 w. 1
Habits 4 w. 16
Energy 1 w. 5
Energy
Static complex in 21 days 3 w.
Day: 4, 7, 10, 12, 19
3 w. 4, 7, 10, 12, 19
Energy
Static complex in 28 days 4 w.
Day: 6, 10, 17
4 w. 6, 10, 17
Stress 1 w. 6
Stress 2 w. 2
Stress 3 w. 16, 20
Stress 4 w. 6, 18
Back 2 w. 6
Back 3 w. 6
Back
Yoga for Scoliosis in 28 Days 4 w.
Day: 7, 11, 17
4 w. 7, 11, 17
Sex
The prolongation of sexual pleasure for 3 months 12 w.
Day: 3, 9, 17, 18, 33, 45, 59, 65, 76, 81, 82
12 w. 3, 9, 17, 18, 33, 45, 59, 65, 76, 81, 82
Split
Front split in 28 Days 4 w.
Day: 4, 10, 25
4 w. 4, 10, 25
Split
Side split in 28 days 4 w.
Day: 1, 12, 16, 20
4 w. 1, 12, 16, 20
Split
Side split in 35 days 5 w.
Day: 3, 9, 24, 33
5 w. 3, 9, 24, 33
Weight Loss 1 w. 4
Weight Loss 2 w. 1, 3
Weight Loss
Edema Reduction in 21 Days 3 w.
Day: 12, 16
3 w. 12, 16
Weight Loss
Edema Reduction in 28 Days 4 w.
Day: 4, 6, 17, 19, 25
4 w. 4, 6, 17, 19, 25
Joints
Hip Opening in 7 Days 1 w.
Day: 2
1 w. 2
Joints
Hip Opening in 14 Days 2 w.
Day: 3, 5, 10
2 w. 3, 5, 10
Joints
Hip Opening in 21 Days 3 w.
Day: 3, 11, 20
3 w. 3, 11, 20
Joints
Hip Opening in 28 Days 4 w.
Day: 6, 10, 17, 20, 23, 26
4 w. 6, 10, 17, 20, 23, 26
Harmony
Inner Harmony in 21 Days 3 w.
Day: 3, 12
3 w. 3, 12
Harmony 4 w. 9
Productivity 4 w. 3, 25
Урок 57 ( Garland Pose )

1 / 1 асан
asana
01:18
Voice instructions in detail
Music
  • Instructor's voice
  • Music
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00