Head-to-Knee Pose Janu shirshasana

: 2 min

: 74 points

: 6 kcal

Seated Poses

Static

Benefits

Relaxes the back muscles
Improves hip mobility
Improves hip joint mobility
Stretches the backs of the legs

Contraindications

Pregnancy

Knee injuries

Technique

Bend your right knee and place your right foot against your left inner thigh, near the groin. Let your right knee open toward the floor. Lengthen your back and gently fold toward your extended left leg, reaching for the foot if comfortable. Draw your abdomen toward your thigh without forcing the movement. Take 5–7 breaths. Rise, straighten your right leg, return to Staff Pose and repeat on the other side.

If It’s Difficult

Loop a strap around your extended foot or rest your hands on either side of the leg.

Where It Appears

Yoga

Challenges

Head-to-Knee Pose appears 87 time in yoga classes

Topic	Title	Time
Strength	Strong Arms 90 min	90 min
Glutes	Firm Glutes 60 min	60 min
Glutes	Firm Glutes 90 min	90 min
Cystitis	Yoga for Cystitis 90 min	90 min
Sleep	Evening Routine 90 min	90 min
Energy	Restore Your Energy 90 min	90 min
Running	Before Your Run 60 min	60 min
Running	Before Your Run 90 min	90 min
Digestion	Healthy Digestion 60 min	60 min
Digestion	Healthy Digestion 90 min	90 min
Kidneys	Yoga for the Kidneys 45 min	45 min
Kidneys	Yoga for the Kidneys 60 min	60 min
Kidneys	Yoga for the Kidneys 90 min	90 min
Back	Yoga for the Back 90 min	90 min
Sleep	Sound Sleep 25 min	25 min
Sleep	Sound Sleep 30 min	30 min
Sleep	Sound Sleep 45 min	45 min
Sleep	Sound Sleep 60 min	60 min
Sleep	Sound Sleep 90 min	90 min
Lungs	Yoga for Lung Health 90 min	90 min
Relaxation	Moon Sequence 60 min	60 min
Relaxation	Moon Sequence 90 min	90 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 90 min	90 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
Running	After Your Run 45 min	45 min
Running	After Your Run 60 min	60 min
Running	After Your Run 90 min	90 min
Back	Good Posture 45 min	45 min
Back	Good Posture 60 min	60 min
Back	Good Posture 90 min	90 min
Relaxation	Relaxation 60 min	60 min
Relaxation	Relaxation 90 min	90 min
Travel	After a Long Journey 25 min	25 min
Travel	After a Long Journey 30 min	30 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
Flexibility	Stretching 60 min	60 min
Diabetes	Yoga for Diabetes 45 min	45 min
Diabetes	Yoga for Diabetes 60 min	60 min
Diabetes	Yoga for Diabetes 90 min	90 min
Flexibility	Swelling Relief 60 min	60 min
Flexibility	Swelling Relief 90 min	90 min
Energy	Longer-Lasting Pleasure 25 min	25 min
Energy	Longer-Lasting Pleasure 45 min	45 min
Energy	Longer-Lasting Pleasure 90 min	90 min
Flexibility	Hip Joints 60 min	60 min
Flexibility	Hip Joints 90 min	90 min
Flexibility	Advanced Yoga 25 min	25 min
Flexibility	Advanced Yoga 30 min	30 min
Flexibility	Advanced Yoga 45 min	45 min
Flexibility	Advanced Yoga 60 min	60 min
Flexibility	Advanced Yoga 90 min	90 min
Energy	Muscle Tension Relief 45 min	45 min
Energy	Muscle Tension Relief 60 min	60 min
Energy	Muscle Tension Relief 90 min	90 min
Stress relief	Inner Harmony 60 min	60 min
Stress relief	Inner Harmony 90 min	90 min
Energy	Hormonal Yoga 60 min	60 min
Energy	Hormonal Yoga 90 min	90 min
Relaxation	Yin Yoga 15 min	15 min
Relaxation	Yin Yoga 20 min	20 min
Relaxation	Yin Yoga 60 min	60 min
Relaxation	Yin Yoga 90 min	90 min
Legs	Yoga for the Knees 90 min	90 min
Sports	Yoga for Football Players 60 min	60 min
Sports	Yoga for Football Players 90 min	90 min
Legs	Feet and Ankles 45 min	45 min
Legs	Feet and Ankles 90 min	90 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 60 min	60 min
Hips	Pelvic Floor Strength 90 min	90 min
Back	Yoga Lying Down 45 min	45 min
Back	Yoga Lying Down 60 min	60 min
Back	Yoga Lying Down 90 min	90 min
Back	Shoulders and Shoulder Blades 45 min	45 min
Habits	I Can Go Without Sugar 45 min	45 min
Habits	I Can Go Without Sugar 60 min	60 min
Habits	I Can Go Without Sugar 90 min	90 min
Sports	Yoga for Golfers 90 min	90 min

Head-to-Knee Pose appears 121 time in challenges

Topic	Title	Duration	Day
Whole body	Flexible Body 4 wk Day: 3, 5, 26, 27	4 wk	3, 5, 26, 27
Weight loss	Weight Loss 4 wk Day: 11	4 wk	11
Back	Healthy Back 4 wk Day: 10, 11, 17, 23, 28	4 wk	10, 11, 17, 23, 28
Stress relief	Stress Relief 4 wk Day: 15, 17, 21	4 wk	15, 17, 21
Whole body	Front Splits 5 wk Day: 5, 9, 14, 26, 28, 35	5 wk	5, 9, 14, 26, 28, 35
Stress relief	Overcoming Depression 4 wk Day: 5, 17, 23, 28	4 wk	5, 17, 23, 28
Weight loss	Awaken Your Strength 4 wk Day: 23, 27	4 wk	23, 27
Beginners	Yoga for Beginners 3 wk Day: 7, 10, 18, 19, 20	3 wk	7, 10, 18, 19, 20
Sleep	Healthy Sleep 4 wk Day: 5, 15, 17, 23, 26, 27	4 wk	5, 15, 17, 23, 26, 27
Weight loss	Toned Abs 4 wk Day: 28	4 wk	28
Beginners	First Steps in Meditation 2 wk Day: 4, 7, 10, 11	2 wk	4, 7, 10, 11
Weight loss	Weight Loss 1 wk Day: 7	1 wk	7
Confidence	Boost Your Self-Esteem 4 wk Day: 16, 17, 28	4 wk	16, 17, 28
Weight loss	Slim Waist 4 wk Day: 17	4 wk	17
Weight loss	Lean Legs 4 wk Day: 15, 16, 17	4 wk	15, 16, 17
Whole body	Firm Glutes 4 wk Day: 20, 21, 22, 23, 28	4 wk	20, 21, 22, 23, 28
Stress relief	Overcoming Depression 2 wk Day: 7	2 wk	7
Sleep	Healthy Sleep 2 wk Day: 12	2 wk	12
Stress relief	Stress Relief 2 wk Day: 4, 5	2 wk	4, 5
Back	Relief from Lower Back Pain 2 wk Day: 4	2 wk	4
Whole body	Middle Splits 2 wk Day: 8, 9, 12, 13, 14	2 wk	8, 9, 12, 13, 14
Back	Regal Posture 2 wk Day: 10, 12	2 wk	10, 12
Back	Healthy Back 2 wk Day: 12	2 wk	12
Whole body	Flexible Body 2 wk Day: 6, 8, 14	2 wk	6, 8, 14
Whole body	Middle Splits 1 wk Day: 5	1 wk	5
Sleep	Healthy Sleep 1 wk Day: 2, 5, 7	1 wk	2, 5, 7
Whole body	Firm Glutes 1 wk Day: 7	1 wk	7
Back	Healthy Back 1 wk Day: 7	1 wk	7
Whole body	Flexible Body 1 wk Day: 3, 4, 5	1 wk	3, 4, 5
Weight loss	Awaken Your Strength 2 wk Day: 8	2 wk	8
Whole body	Firm Glutes 2 wk Day: 10, 11, 12, 13	2 wk	10, 11, 12, 13
Weight loss	Lean Legs 2 wk Day: 12	2 wk	12
Health	Strengthen Your Immunity 2 wk Day: 5	2 wk	5
Health	Strengthen Your Immunity 3 wk Day: 12	3 wk	12
Whole body	Flexible Body 3 wk Day: 3, 4, 5, 13, 15, 21	3 wk	3, 4, 5, 13, 15, 21
Stress relief	Stress Relief 3 wk Day: 11, 12	3 wk	11, 12
Stress relief	Overcoming Depression 3 wk Day: 14	3 wk	14
Weight loss	Awaken Your Strength 3 wk Day: 15	3 wk	15
Sleep	Healthy Sleep 3 wk Day: 2, 5, 7, 19	3 wk	2, 5, 7, 19
Back	Regal Posture 3 wk Day: 17, 19	3 wk	17, 19
Beginners	First Steps in Meditation 3 wk Day: 11, 14, 17, 18	3 wk	11, 14, 17, 18
Whole body	Firm Glutes 3 wk Day: 7, 17, 18, 19, 20	3 wk	7, 17, 18, 19, 20
Weight loss	Lean Legs 3 wk Day: 19	3 wk	19
Back	Relief from Lower Back Pain 3 wk Day: 11	3 wk	11
Whole body	Middle Splits 3 wk Day: 5, 15, 16, 19, 20, 21	3 wk	5, 15, 16, 19, 20, 21
Back	Healthy Back 3 wk Day: 7, 19	3 wk	7, 19
Whole body	Static Practice 1 wk Day: 7	1 wk	7
Whole body	Static Practice 2 wk Day: 8, 14	2 wk	8, 14
Whole body	Static Practice 3 wk Day: 17	3 wk	17
Whole body	Static Practice 4 wk Day: 12, 22, 27	4 wk	12, 22, 27
Stress relief	Relief from Anxiety 2 wk Day: 6	2 wk	6
Stress relief	Relief from Anxiety 3 wk Day: 9, 13, 18	3 wk	9, 13, 18
Stress relief	Relief from Anxiety 4 wk Day: 18	4 wk	18
Back	Yoga for Scoliosis 2 wk Day: 6, 8, 10, 11, 12, 14	2 wk	6, 8, 10, 11, 12, 14
Back	Yoga for Scoliosis 3 wk Day: 3, 6, 8, 11, 13, 17	3 wk	3, 6, 8, 11, 13, 17
Back	Yoga for Scoliosis 4 wk Day: 3, 5, 21, 28	4 wk	3, 5, 21, 28
Men's health	Prolong Sexual Pleasure 12 wk Day: 16, 22, 25, 36, 43, 51, 53, 59, 64, 74, 75, 80, 82	12 wk	16, 22, 25, 36, 43, 51, 53, 59, 64, 74, 75, 80, 82
Whole body	Front Splits 4 wk Day: 12, 20, 24	4 wk	12, 20, 24
Whole body	Middle Splits 4 wk Day: 11, 15, 17, 23	4 wk	11, 15, 17, 23
Whole body	Middle Splits 5 wk Day: 20, 27, 32, 34	5 wk	20, 27, 32, 34
Health	Reduce Puffiness 1 wk Day: 4	1 wk	4
Health	Reduce Puffiness 2 wk Day: 11, 12	2 wk	11, 12
Health	Reduce Puffiness 3 wk Day: 13, 14	3 wk	13, 14
Health	Reduce Puffiness 4 wk Day: 22	4 wk	22
Whole body	Open Your Hips 2 wk Day: 7, 11, 13	2 wk	7, 11, 13
Whole body	Open Your Hips 3 wk Day: 8, 11, 18, 20	3 wk	8, 11, 18, 20
Whole body	Open Your Hips 4 wk Day: 15, 19, 22, 24, 27	4 wk	15, 19, 22, 24, 27
Stress relief	Inner Harmony 2 wk Day: 6, 11, 12	2 wk	6, 11, 12
Stress relief	Inner Harmony 3 wk Day: 10	3 wk	10
Stress relief	Inner Harmony 4 wk Day: 19, 22, 26	4 wk	19, 22, 26
Health	Healthy Heart 3 wk Day: 18	3 wk	18
Whole body	Advanced Yoga 1 wk Day: 4, 6	1 wk	4, 6
Whole body	Advanced Yoga 2 wk Day: 2, 11, 14	2 wk	2, 11, 14
Whole body	Advanced Yoga 3 wk Day: 15	3 wk	15
Whole body	Advanced Yoga 4 wk Day: 4, 10, 11, 15, 19, 20, 23	4 wk	4, 10, 11, 15, 19, 20, 23
Whole body	Advanced Yoga 5 wk Day: 8, 10, 13, 16, 20, 27, 31, 32	5 wk	8, 10, 13, 16, 20, 27, 31, 32
Women's health	Postpartum Recovery 2 wk Day: 8	2 wk	8
Women's health	Postpartum Recovery 3 wk Day: 10, 12, 13	3 wk	10, 12, 13
Women's health	Postpartum Recovery 4 wk Day: 18, 20, 25, 27	4 wk	18, 20, 25, 27
Back	Healthy Neck 2 wk Day: 3	2 wk	3
Back	Healthy Neck 3 wk Day: 9, 14	3 wk	9, 14
Back	Healthy Neck 4 wk Day: 4, 8, 10, 17, 18, 20, 23, 25	4 wk	4, 8, 10, 17, 18, 20, 23, 25
Health	Headache Relief 1 wk Day: 5	1 wk	5
Health	Headache Relief 2 wk Day: 7, 9, 12	2 wk	7, 9, 12
Health	Headache Relief 3 wk Day: 1, 5, 6, 10, 15, 20	3 wk	1, 5, 6, 10, 15, 20
Health	Headache Relief 4 wk Day: 3, 6, 8, 16, 24, 27	4 wk	3, 6, 8, 16, 24, 27
Weight loss	Lean Body 1 wk Day: 3, 4	1 wk	3, 4
Weight loss	Lean Body 2 wk Day: 3, 8, 10, 12	2 wk	3, 8, 10, 12
Weight loss	Lean Body 3 wk Day: 2, 10, 19	3 wk	2, 10, 19
Weight loss	Lean Body 4 wk Day: 4, 5, 8, 10, 19, 22, 27	4 wk	4, 5, 8, 10, 19, 22, 27
Whole body	Beautiful Bust 2 wk Day: 8	2 wk	8
Whole body	Beautiful Bust 3 wk Day: 11, 14	3 wk	11, 14
Whole body	Beautiful Bust 4 wk Day: 4, 12, 17, 26	4 wk	4, 12, 17, 26
Health	Healthy Digestion 1 wk Day: 4, 5	1 wk	4, 5
Health	Healthy Digestion 2 wk Day: 5, 6, 10, 11	2 wk	5, 6, 10, 11
Health	Healthy Digestion 3 wk Day: 5, 6, 12, 16, 17	3 wk	5, 6, 12, 16, 17
Health	Healthy Digestion 4 wk Day: 4, 16, 18, 22, 27	4 wk	4, 16, 18, 22, 27
Men's health	Prolong Sexual Pleasure 1 wk Day: 6	1 wk	6
Men's health	Prolong Sexual Pleasure 2 wk Day: 12, 13	2 wk	12, 13
Men's health	Prolong Sexual Pleasure 3 wk Day: 2, 4, 8, 11, 15, 16, 17, 19	3 wk	2, 4, 8, 11, 15, 16, 17, 19
Men's health	Prolong Sexual Pleasure 4 wk Day: 2, 6, 11, 16, 17, 18, 22, 24, 25	4 wk	2, 6, 11, 16, 17, 18, 22, 24, 25
Stress relief	Yoga in the Big City 1 wk Day: 5, 6, 7	1 wk	5, 6, 7
Stress relief	Yoga in the Big City 2 wk Day: 2, 5, 7, 8, 9, 12, 14	2 wk	2, 5, 7, 8, 9, 12, 14
Stress relief	Yoga in the Big City 3 wk Day: 5, 6, 7, 8, 9, 12, 14, 15, 17, 19, 20, 21	3 wk	5, 6, 7, 8, 9, 12, 14, 15, 17, 19, 20, 21
Stress relief	Yoga in the Big City 4 wk Day: 5, 6, 7, 8, 9, 12, 14, 15, 17, 19, 20, 21, 22, 26	4 wk	5, 6, 7, 8, 9, 12, 14, 15, 17, 19, 20, 21, 22, 26
Back	Atlas Stands Tall 1 wk Day: 2, 3, 6	1 wk	2, 3, 6
Back	Atlas Stands Tall 2 wk Day: 2, 3, 6, 10, 12, 14	2 wk	2, 3, 6, 10, 12, 14
Back	Atlas Stands Tall 3 wk Day: 2, 3, 6, 10, 12, 14, 15, 17, 19	3 wk	2, 3, 6, 10, 12, 14, 15, 17, 19
Back	Atlas Stands Tall 4 wk Day: 2, 3, 6, 10, 12, 14, 15, 17, 19, 24, 25, 26, 27	4 wk	2, 3, 6, 10, 12, 14, 15, 17, 19, 24, 25, 26, 27
Stress relief	The Calm Formula 1 wk Day: 5, 6, 7	1 wk	5, 6, 7
Stress relief	The Calm Formula 2 wk Day: 5, 6, 7, 12, 13, 14	2 wk	5, 6, 7, 12, 13, 14
Stress relief	The Calm Formula 3 wk Day: 5, 6, 7, 12, 13, 14, 15, 20, 21	3 wk	5, 6, 7, 12, 13, 14, 15, 20, 21
Stress relief	The Calm Formula 4 wk Day: 5, 6, 7, 12, 13, 14, 15, 20, 21, 23, 24, 26, 28	4 wk	5, 6, 7, 12, 13, 14, 15, 20, 21, 23, 24, 26, 28
Whole body	Flexibility Whisperer 1 wk Day: 5, 6	1 wk	5, 6
Whole body	Flexibility Whisperer 2 wk Day: 5, 6, 9, 13, 14	2 wk	5, 6, 9, 13, 14
Whole body	Flexibility Whisperer 3 wk Day: 5, 6, 9, 13, 14, 15, 18, 19, 21	3 wk	5, 6, 9, 13, 14, 15, 18, 19, 21
Whole body	Flexibility Whisperer 4 wk Day: 5, 6, 9, 13, 14, 15, 18, 19, 21, 23	4 wk	5, 6, 9, 13, 14, 15, 18, 19, 21, 23
Weight loss	Intensive Weight Loss 1 wk Day: 3, 4, 5	1 wk	3, 4, 5
Weight loss	Intensive Weight Loss 2 wk Day: 3, 4, 5, 12	2 wk	3, 4, 5, 12
Weight loss	Intensive Weight Loss 3 wk Day: 3, 4, 5, 12, 16, 18, 21	3 wk	3, 4, 5, 12, 16, 18, 21
Weight loss	Intensive Weight Loss 4 wk Day: 3, 4, 5, 12, 16, 18, 21, 23, 28	4 wk	3, 4, 5, 12, 16, 18, 21, 23, 28

Exercise Details

Where It Appears

Yoga

Challenges

Head-to-Knee Pose appears 87 time in yoga classes

Class	Duration
Strong Arms	90 min
Firm Glutes	60 min
Firm Glutes	90 min
Yoga for Cystitis	90 min
Evening Routine	90 min
Restore Your Energy	90 min
Before Your Run	60 min
Before Your Run	90 min
Healthy Digestion	60 min
Healthy Digestion	90 min
Yoga for the Kidneys	45 min
Yoga for the Kidneys	60 min
Yoga for the Kidneys	90 min
Yoga for the Back	90 min
Sound Sleep	25 min
Sound Sleep	30 min
Sound Sleep	45 min
Sound Sleep	60 min
Sound Sleep	90 min
Yoga for Lung Health	90 min
Moon Sequence	60 min
Moon Sequence	90 min
Men's Strength	45 min
Men's Strength	60 min
Men's Strength	90 min
Headache relief	90 min
Lotus Pose Prep	45 min
Lotus Pose Prep	60 min
Lotus Pose Prep	90 min
After Your Run	45 min
After Your Run	60 min
After Your Run	90 min
Good Posture	45 min
Good Posture	60 min
Good Posture	90 min
Relaxation	60 min
Relaxation	90 min
After a Long Journey	25 min
After a Long Journey	30 min
After a Long Journey	45 min
After a Long Journey	60 min
After a Long Journey	90 min
Stretching	60 min
Yoga for Diabetes	45 min
Yoga for Diabetes	60 min
Yoga for Diabetes	90 min
Swelling Relief	60 min
Swelling Relief	90 min
Longer-Lasting Pleasure	25 min
Longer-Lasting Pleasure	45 min
Longer-Lasting Pleasure	90 min
Hip Joints	60 min
Hip Joints	90 min
Advanced Yoga	25 min
Advanced Yoga	30 min
Advanced Yoga	45 min
Advanced Yoga	60 min
Advanced Yoga	90 min
Muscle Tension Relief	45 min
Muscle Tension Relief	60 min
Muscle Tension Relief	90 min
Inner Harmony	60 min
Inner Harmony	90 min
Hormonal Yoga	60 min
Hormonal Yoga	90 min
Yin Yoga	15 min
Yin Yoga	20 min
Yin Yoga	60 min
Yin Yoga	90 min
Yoga for the Knees	90 min
Yoga for Football Players	60 min
Yoga for Football Players	90 min
Feet and Ankles	45 min
Feet and Ankles	90 min
Calm and Vitality	45 min
Calm and Vitality	60 min
Calm and Vitality	90 min
Pelvic Floor Strength	60 min
Pelvic Floor Strength	90 min
Yoga Lying Down	45 min
Yoga Lying Down	60 min
Yoga Lying Down	90 min
Shoulders and Shoulder Blades	45 min
I Can Go Without Sugar	45 min
I Can Go Without Sugar	60 min
I Can Go Without Sugar	90 min
Yoga for Golfers	90 min

Head-to-Knee Pose appears 121 time in challenges

Topic	Title	Duration	Day
Whole body	Flexible Body 4 wk Day: 3, 5, 26, 27	4 wk	3, 5, 26, 27
Weight loss	Weight Loss 4 wk Day: 11	4 wk	11
Back	Healthy Back 4 wk Day: 10, 11, 17, 23, 28	4 wk	10, 11, 17, 23, 28
Stress relief	Stress Relief 4 wk Day: 15, 17, 21	4 wk	15, 17, 21
Whole body	Front Splits 5 wk Day: 5, 9, 14, 26, 28, 35	5 wk	5, 9, 14, 26, 28, 35
Stress relief	Overcoming Depression 4 wk Day: 5, 17, 23, 28	4 wk	5, 17, 23, 28
Weight loss	Awaken Your Strength 4 wk Day: 23, 27	4 wk	23, 27
Beginners	Yoga for Beginners 3 wk Day: 7, 10, 18, 19, 20	3 wk	7, 10, 18, 19, 20
Sleep	Healthy Sleep 4 wk Day: 5, 15, 17, 23, 26, 27	4 wk	5, 15, 17, 23, 26, 27
Weight loss	Toned Abs 4 wk Day: 28	4 wk	28
Beginners	First Steps in Meditation 2 wk Day: 4, 7, 10, 11	2 wk	4, 7, 10, 11
Weight loss	Weight Loss 1 wk Day: 7	1 wk	7
Confidence	Boost Your Self-Esteem 4 wk Day: 16, 17, 28	4 wk	16, 17, 28
Weight loss	Slim Waist 4 wk Day: 17	4 wk	17
Weight loss	Lean Legs 4 wk Day: 15, 16, 17	4 wk	15, 16, 17
Whole body	Firm Glutes 4 wk Day: 20, 21, 22, 23, 28	4 wk	20, 21, 22, 23, 28
Stress relief	Overcoming Depression 2 wk Day: 7	2 wk	7
Sleep	Healthy Sleep 2 wk Day: 12	2 wk	12
Stress relief	Stress Relief 2 wk Day: 4, 5	2 wk	4, 5
Back	Relief from Lower Back Pain 2 wk Day: 4	2 wk	4
Whole body	Middle Splits 2 wk Day: 8, 9, 12, 13, 14	2 wk	8, 9, 12, 13, 14
Back	Regal Posture 2 wk Day: 10, 12	2 wk	10, 12
Back	Healthy Back 2 wk Day: 12	2 wk	12
Whole body	Flexible Body 2 wk Day: 6, 8, 14	2 wk	6, 8, 14
Whole body	Middle Splits 1 wk Day: 5	1 wk	5
Sleep	Healthy Sleep 1 wk Day: 2, 5, 7	1 wk	2, 5, 7
Whole body	Firm Glutes 1 wk Day: 7	1 wk	7
Back	Healthy Back 1 wk Day: 7	1 wk	7
Whole body	Flexible Body 1 wk Day: 3, 4, 5	1 wk	3, 4, 5
Weight loss	Awaken Your Strength 2 wk Day: 8	2 wk	8
Whole body	Firm Glutes 2 wk Day: 10, 11, 12, 13	2 wk	10, 11, 12, 13
Weight loss	Lean Legs 2 wk Day: 12	2 wk	12
Health	Strengthen Your Immunity 2 wk Day: 5	2 wk	5
Health	Strengthen Your Immunity 3 wk Day: 12	3 wk	12
Whole body	Flexible Body 3 wk Day: 3, 4, 5, 13, 15, 21	3 wk	3, 4, 5, 13, 15, 21
Stress relief	Stress Relief 3 wk Day: 11, 12	3 wk	11, 12
Stress relief	Overcoming Depression 3 wk Day: 14	3 wk	14
Weight loss	Awaken Your Strength 3 wk Day: 15	3 wk	15
Sleep	Healthy Sleep 3 wk Day: 2, 5, 7, 19	3 wk	2, 5, 7, 19
Back	Regal Posture 3 wk Day: 17, 19	3 wk	17, 19
Beginners	First Steps in Meditation 3 wk Day: 11, 14, 17, 18	3 wk	11, 14, 17, 18
Whole body	Firm Glutes 3 wk Day: 7, 17, 18, 19, 20	3 wk	7, 17, 18, 19, 20
Weight loss	Lean Legs 3 wk Day: 19	3 wk	19
Back	Relief from Lower Back Pain 3 wk Day: 11	3 wk	11
Whole body	Middle Splits 3 wk Day: 5, 15, 16, 19, 20, 21	3 wk	5, 15, 16, 19, 20, 21
Back	Healthy Back 3 wk Day: 7, 19	3 wk	7, 19
Whole body	Static Practice 1 wk Day: 7	1 wk	7
Whole body	Static Practice 2 wk Day: 8, 14	2 wk	8, 14
Whole body	Static Practice 3 wk Day: 17	3 wk	17
Whole body	Static Practice 4 wk Day: 12, 22, 27	4 wk	12, 22, 27
Stress relief	Relief from Anxiety 2 wk Day: 6	2 wk	6
Stress relief	Relief from Anxiety 3 wk Day: 9, 13, 18	3 wk	9, 13, 18
Stress relief	Relief from Anxiety 4 wk Day: 18	4 wk	18
Back	Yoga for Scoliosis 2 wk Day: 6, 8, 10, 11, 12, 14	2 wk	6, 8, 10, 11, 12, 14
Back	Yoga for Scoliosis 3 wk Day: 3, 6, 8, 11, 13, 17	3 wk	3, 6, 8, 11, 13, 17
Back	Yoga for Scoliosis 4 wk Day: 3, 5, 21, 28	4 wk	3, 5, 21, 28
Men's health	Prolong Sexual Pleasure 12 wk Day: 16, 22, 25, 36, 43, 51, 53, 59, 64, 74, 75, 80, 82	12 wk	16, 22, 25, 36, 43, 51, 53, 59, 64, 74, 75, 80, 82
Whole body	Front Splits 4 wk Day: 12, 20, 24	4 wk	12, 20, 24
Whole body	Middle Splits 4 wk Day: 11, 15, 17, 23	4 wk	11, 15, 17, 23
Whole body	Middle Splits 5 wk Day: 20, 27, 32, 34	5 wk	20, 27, 32, 34
Health	Reduce Puffiness 1 wk Day: 4	1 wk	4
Health	Reduce Puffiness 2 wk Day: 11, 12	2 wk	11, 12
Health	Reduce Puffiness 3 wk Day: 13, 14	3 wk	13, 14
Health	Reduce Puffiness 4 wk Day: 22	4 wk	22
Whole body	Open Your Hips 2 wk Day: 7, 11, 13	2 wk	7, 11, 13
Whole body	Open Your Hips 3 wk Day: 8, 11, 18, 20	3 wk	8, 11, 18, 20
Whole body	Open Your Hips 4 wk Day: 15, 19, 22, 24, 27	4 wk	15, 19, 22, 24, 27
Stress relief	Inner Harmony 2 wk Day: 6, 11, 12	2 wk	6, 11, 12
Stress relief	Inner Harmony 3 wk Day: 10	3 wk	10
Stress relief	Inner Harmony 4 wk Day: 19, 22, 26	4 wk	19, 22, 26
Health	Healthy Heart 3 wk Day: 18	3 wk	18
Whole body	Advanced Yoga 1 wk Day: 4, 6	1 wk	4, 6
Whole body	Advanced Yoga 2 wk Day: 2, 11, 14	2 wk	2, 11, 14
Whole body	Advanced Yoga 3 wk Day: 15	3 wk	15
Whole body	Advanced Yoga 4 wk Day: 4, 10, 11, 15, 19, 20, 23	4 wk	4, 10, 11, 15, 19, 20, 23
Whole body	Advanced Yoga 5 wk Day: 8, 10, 13, 16, 20, 27, 31, 32	5 wk	8, 10, 13, 16, 20, 27, 31, 32
Women's health	Postpartum Recovery 2 wk Day: 8	2 wk	8
Women's health	Postpartum Recovery 3 wk Day: 10, 12, 13	3 wk	10, 12, 13
Women's health	Postpartum Recovery 4 wk Day: 18, 20, 25, 27	4 wk	18, 20, 25, 27
Back	Healthy Neck 2 wk Day: 3	2 wk	3
Back	Healthy Neck 3 wk Day: 9, 14	3 wk	9, 14
Back	Healthy Neck 4 wk Day: 4, 8, 10, 17, 18, 20, 23, 25	4 wk	4, 8, 10, 17, 18, 20, 23, 25
Health	Headache Relief 1 wk Day: 5	1 wk	5
Health	Headache Relief 2 wk Day: 7, 9, 12	2 wk	7, 9, 12
Health	Headache Relief 3 wk Day: 1, 5, 6, 10, 15, 20	3 wk	1, 5, 6, 10, 15, 20
Health	Headache Relief 4 wk Day: 3, 6, 8, 16, 24, 27	4 wk	3, 6, 8, 16, 24, 27
Weight loss	Lean Body 1 wk Day: 3, 4	1 wk	3, 4
Weight loss	Lean Body 2 wk Day: 3, 8, 10, 12	2 wk	3, 8, 10, 12
Weight loss	Lean Body 3 wk Day: 2, 10, 19	3 wk	2, 10, 19
Weight loss	Lean Body 4 wk Day: 4, 5, 8, 10, 19, 22, 27	4 wk	4, 5, 8, 10, 19, 22, 27
Whole body	Beautiful Bust 2 wk Day: 8	2 wk	8
Whole body	Beautiful Bust 3 wk Day: 11, 14	3 wk	11, 14
Whole body	Beautiful Bust 4 wk Day: 4, 12, 17, 26	4 wk	4, 12, 17, 26
Health	Healthy Digestion 1 wk Day: 4, 5	1 wk	4, 5
Health	Healthy Digestion 2 wk Day: 5, 6, 10, 11	2 wk	5, 6, 10, 11
Health	Healthy Digestion 3 wk Day: 5, 6, 12, 16, 17	3 wk	5, 6, 12, 16, 17
Health	Healthy Digestion 4 wk Day: 4, 16, 18, 22, 27	4 wk	4, 16, 18, 22, 27
Men's health	Prolong Sexual Pleasure 1 wk Day: 6	1 wk	6
Men's health	Prolong Sexual Pleasure 2 wk Day: 12, 13	2 wk	12, 13
Men's health	Prolong Sexual Pleasure 3 wk Day: 2, 4, 8, 11, 15, 16, 17, 19	3 wk	2, 4, 8, 11, 15, 16, 17, 19
Men's health	Prolong Sexual Pleasure 4 wk Day: 2, 6, 11, 16, 17, 18, 22, 24, 25	4 wk	2, 6, 11, 16, 17, 18, 22, 24, 25
Stress relief	Yoga in the Big City 1 wk Day: 5, 6, 7	1 wk	5, 6, 7
Stress relief	Yoga in the Big City 2 wk Day: 2, 5, 7, 8, 9, 12, 14	2 wk	2, 5, 7, 8, 9, 12, 14
Stress relief	Yoga in the Big City 3 wk Day: 5, 6, 7, 8, 9, 12, 14, 15, 17, 19, 20, 21	3 wk	5, 6, 7, 8, 9, 12, 14, 15, 17, 19, 20, 21
Stress relief	Yoga in the Big City 4 wk Day: 5, 6, 7, 8, 9, 12, 14, 15, 17, 19, 20, 21, 22, 26	4 wk	5, 6, 7, 8, 9, 12, 14, 15, 17, 19, 20, 21, 22, 26
Back	Atlas Stands Tall 1 wk Day: 2, 3, 6	1 wk	2, 3, 6
Back	Atlas Stands Tall 2 wk Day: 2, 3, 6, 10, 12, 14	2 wk	2, 3, 6, 10, 12, 14
Back	Atlas Stands Tall 3 wk Day: 2, 3, 6, 10, 12, 14, 15, 17, 19	3 wk	2, 3, 6, 10, 12, 14, 15, 17, 19
Back	Atlas Stands Tall 4 wk Day: 2, 3, 6, 10, 12, 14, 15, 17, 19, 24, 25, 26, 27	4 wk	2, 3, 6, 10, 12, 14, 15, 17, 19, 24, 25, 26, 27
Stress relief	The Calm Formula 1 wk Day: 5, 6, 7	1 wk	5, 6, 7
Stress relief	The Calm Formula 2 wk Day: 5, 6, 7, 12, 13, 14	2 wk	5, 6, 7, 12, 13, 14
Stress relief	The Calm Formula 3 wk Day: 5, 6, 7, 12, 13, 14, 15, 20, 21	3 wk	5, 6, 7, 12, 13, 14, 15, 20, 21
Stress relief	The Calm Formula 4 wk Day: 5, 6, 7, 12, 13, 14, 15, 20, 21, 23, 24, 26, 28	4 wk	5, 6, 7, 12, 13, 14, 15, 20, 21, 23, 24, 26, 28
Whole body	Flexibility Whisperer 1 wk Day: 5, 6	1 wk	5, 6
Whole body	Flexibility Whisperer 2 wk Day: 5, 6, 9, 13, 14	2 wk	5, 6, 9, 13, 14
Whole body	Flexibility Whisperer 3 wk Day: 5, 6, 9, 13, 14, 15, 18, 19, 21	3 wk	5, 6, 9, 13, 14, 15, 18, 19, 21
Whole body	Flexibility Whisperer 4 wk Day: 5, 6, 9, 13, 14, 15, 18, 19, 21, 23	4 wk	5, 6, 9, 13, 14, 15, 18, 19, 21, 23
Weight loss	Intensive Weight Loss 1 wk Day: 3, 4, 5	1 wk	3, 4, 5
Weight loss	Intensive Weight Loss 2 wk Day: 3, 4, 5, 12	2 wk	3, 4, 5, 12
Weight loss	Intensive Weight Loss 3 wk Day: 3, 4, 5, 12, 16, 18, 21	3 wk	3, 4, 5, 12, 16, 18, 21
Weight loss	Intensive Weight Loss 4 wk Day: 3, 4, 5, 12, 16, 18, 21, 23, 28	4 wk	3, 4, 5, 12, 16, 18, 21, 23, 28

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