Horseman Pose 1 Hajarut hasana

: 1 min

: 36 score

: 4 kcal

Standing Poses

Static

Favorable effect

Activates the respiratory system
Strengthens the knees
Develops balance and coordination
Strengthens the back muscles
Stimulates blood circulation in the pelvic area
Tones the entire body
Strengthens the leg muscles
Strengthens the leg joints

Contraindications

None

Technique of execution

Stand with your feet wide apart, parallel to each other. Turn your toes out, and your heels slightly in. Squat down, as low as you can. Join your palms together in front of your chest, so that your wrists and elbows aligned. Keep your shoulders loose and your back straight. Breathe evenly. Extend up through the crown of your head. Point your gaze straight ahead. Then bring your hands back down to your sides. Bring your heels together. Return to mountain pose.

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

Tuck your tailbone forwards slightly, and pull your spine upwards through the crown of your head, so that your back is aligned in one straight line from the tailbone to the top of your head.

If it's difficult to hold your arms in front of your chest, or if your back gets tired, rest your hands on your hips.

Where can I meet

Lesson search

Challenges

Horseman Pose 1 occurs 99 times in ready-made lessons

Theme	Title	Time
Pregnancy	Prenatal Yoga 20 min	20 min
Strength	Power Body 60 min	60 min
Legs	Slender Legs 90 min	90 min
Glutes	Tight Butt 10 min	10 min
Glutes	Tight Butt 15 min	15 min
Glutes	Tight Butt 20 min	20 min
Glutes	Tight Butt 25 min	25 min
Glutes	Tight Butt 30 min	30 min
Glutes	Tight Butt 45 min	45 min
Glutes	Tight Butt 60 min	60 min
Glutes	Tight Butt 90 min	90 min
Flexibility	The Splits 25 min	25 min
Flexibility	The Splits 30 min	30 min
Flexibility	The Splits 45 min	45 min
Flexibility	The Splits 60 min	60 min
Flexibility	The Splits 90 min	90 min
Pregnancy	Pregnancy Prep 25 min	25 min
Pregnancy	Pregnancy Prep 30 min	30 min
Pregnancy	Pregnancy Prep 45 min	45 min
Pregnancy	Pregnancy Prep 60 min	60 min
Pregnancy	Pregnancy Prep 90 min	90 min
Back	Back Pain Relief 90 min	90 min
Sports	Snowboarding Sequence 60 min	60 min
Aging	Yoga 75+ for Anxiety Release 15 min	15 min
Aging	Yoga 75+ for Anxiety Release 20 min	20 min
Sleep	Healthy Sleep 45 min	45 min
Sleep	Healthy Sleep 60 min	60 min
Sleep	Healthy Sleep 90 min	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
Liver	Quit Drinking 15 min	15 min
Liver	Quit Drinking 90 min	90 min
Energy	Tibetan gymnastics 15 min	15 min
Depression	Release from anxiety 90 min	90 min
Energy	Static Complex 15 min	15 min
Energy	Static Complex 25 min	25 min
Energy	Static Complex 30 min	30 min
Energy	Static Complex 60 min	60 min
Energy	Static Complex 90 min	90 min
Kidneys	Swelling removal 45 min	45 min
Sex	Prolongation of pleasure 25 min	25 min
Sex	Prolongation of pleasure 60 min	60 min
Sex	Prolongation of pleasure 90 min	90 min
Joints	Opening of the hip joints 10 min	10 min
Joints	Opening of the hip joints 15 min	15 min
Relax	Releasing Muscle Blocks 60 min	60 min
Energy	Hormonal Balance 90 min	90 min
Begginer	Yoga for Beginners 30 min	30 min
Begginer	Yoga for Beginners 45 min	45 min
Begginer	Yoga for Beginners 60 min	60 min
Begginer	Yoga for Beginners 90 min	90 min
Balance	Balance Development 30 min	30 min
Balance	Balance Development 45 min	45 min
Balance	Balance Development 90 min	90 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
Stress	Yoga after a workday 90 min	90 min
Joints	Healthy Knees 25 min	25 min
Joints	Healthy Knees 30 min	30 min
Joints	Healthy Knees 45 min	45 min
Joints	Healthy Knees 60 min	60 min
Joints	Healthy Knees 90 min	90 min
Sports	Yoga for Cyclists 90 min	90 min
Joints	Yoga for Feet and Ankles 30 min	30 min
Joints	Yoga for Feet and Ankles 45 min	45 min
Joints	Yoga for Feet and Ankles 65 min	65 min
Joints	Yoga for Feet and Ankles 90 min	90 min
Aging	Yoga During Menopause 20 min	20 min
Aging	Yoga During Menopause 25 min	25 min
Aging	Yoga During Menopause 30 min	30 min
Aging	Yoga During Menopause 45 min	45 min
Aging	Yoga During Menopause 60 min	60 min
Aging	Yoga During Menopause 90 min	90 min
Pelvis	Pelvic Floor Strengthening Yoga 10 min	10 min
Pelvis	Pelvic Floor Strengthening Yoga 15 min	15 min
Pelvis	Pelvic Floor Strengthening Yoga — yoga lesson 20 minutes 20 min	20 min
Pelvis	Pelvic Floor Strengthening Yoga — yoga lesson 25 minutes 25 min	25 min
Pelvis	Pelvic Floor Strengthening Yoga 30 min	30 min
Pelvis	Pelvic Floor Strengthening Yoga 45 min	45 min
Pelvis	Pelvic Floor Strengthening Yoga 60 min	60 min
Pelvis	Pelvic Floor Strengthening Yoga 90 min	90 min
Creativity	Yoga for the Office 15 min	15 min
Creativity	Yoga for the Office 20 min	20 min
Creativity	Yoga for the Office 25 min	25 min
Creativity	Yoga for the Office 30 min	30 min
Creativity	Yoga for the Office 45 min	45 min
Creativity	Yoga for the Office 60 min	60 min
Focus	Yoga for ADHD 90 min	90 min
Habits	Without Sugar 45 min	45 min
Habits	Without Sugar 60 min	60 min
Habits	Without Sugar 90 min	90 min

Horseman Pose 1 occurs 79 times in ready-made courses

Theme	Title	Duration	Day
Depression	Overcoming Depression in 28 Days 4 w. Day: 5, 17	4 w.	5, 17
Flexibility	Yoga Start in 21 Days 3 w. Day: 3, 21	3 w.	3, 21
Flexibility	Yoga Start in 7 Days 1 w. Day: 1, 2	1 w.	1, 2
Flexibility	Yoga Start in 14 Days 2 w. Day: 1, 11	2 w.	1, 11
Weight Loss	Weight Loss in 7 Days 1 w. Day: 2	1 w.	2
Self-Esteem	Self-Esteem Boost in 28 Days 4 w. Day: 1, 2, 4, 5	4 w.	1, 2, 4, 5
Legs	Slender Legs in 28 Days 4 w. Day: 4, 5, 20, 23	4 w.	4, 5, 20, 23
Glutes	Tight Butt Challenge in 28 Days 4 w. Day: 2, 4, 6, 24	4 w.	2, 4, 6, 24
Energy	Cheerful Morning in 14 Days 2 w. Day: 3	2 w.	3
Split	Side split in 14 Days 2 w. Day: 1, 2, 10, 11	2 w.	1, 2, 10, 11
Joints	Healthy Joints in 14 Days 2 w. Day: 5	2 w.	5
Split	Side split in 7 Days 1 w. Day: 4	1 w.	4
Legs	Slender Legs in 7 Days 1 w. Day: 1	1 w.	1
Joints	Healthy Joints in 7 Days 1 w. Day: 2	1 w.	2
Energy	Energy Wake Up in 14 Days 2 w. Day: 6	2 w.	6
Glutes	Tight Butt Challenge in 14 days 2 w. Day: 5, 8, 9, 12, 14	2 w.	5, 8, 9, 12, 14
Legs	Slender Legs in 14 Days 2 w. Day: 6, 10, 14	2 w.	6, 10, 14
Self-Esteem	Self-Esteem Boost in 7 Days 2 w. Day: 2	2 w.	2
Joints	Healthy Joints in 21 Days 3 w. Day: 2, 12	3 w.	2, 12
Energy	Energy Wake Up in 7 Days 3 w. Day: 13	3 w.	13
Energy	Cheerful Morning in 21 Days 3 w. Day: 10	3 w.	10
Glutes	Tight Butt in 21 Days 3 w. Day: 12, 15, 16, 19, 21	3 w.	12, 15, 16, 19, 21
Legs	Slender Legs in 21 Days 3 w. Day: 1, 13, 17, 21	3 w.	1, 13, 17, 21
Self-Esteem	Self-Esteem Boost in 21 Days 3 w. Day: 9	3 w.	9
Split	Side split in 21 Days 3 w. Day: 4, 8, 9, 17, 18	3 w.	4, 8, 9, 17, 18
Habits	Stop Drinking in 7 Days 1 w. Day: 2, 4	1 w.	2, 4
Habits	Stop Drinking in 14 Days 2 w. Day: 1, 2, 3, 10	2 w.	1, 2, 3, 10
Habits	Stop Drinking in 21 Days 3 w. Day: 2, 3, 13	3 w.	2, 3, 13
Habits	Stop Drinking in 28 Days 4 w. Day: 3, 17, 22	4 w.	3, 17, 22
Energy	Static complex in 7 days 1 w. Day: 1, 5	1 w.	1, 5
Energy	Static complex in 14 days 2 w. Day: 1, 3	2 w.	1, 3
Energy	Static complex in 21 days 3 w. Day: 1, 9, 12, 17, 20, 21	3 w.	1, 9, 12, 17, 20, 21
Energy	Static complex in 28 days 4 w. Day: 1, 4, 5, 17, 18, 24	4 w.	1, 4, 5, 17, 18, 24
Stress	Release from anxiety in 7 days 1 w. Day: 5	1 w.	5
Stress	Release from anxiety in 14 days 2 w. Day: 3	2 w.	3
Stress	Release from anxiety in 21 days 3 w. Day: 2, 5, 9	3 w.	2, 5, 9
Stress	Release from anxiety in 28 days 4 w. Day: 12, 15	4 w.	12, 15
Back	Yoga for Scoliosis in 28 Days 4 w. Day: 11, 15, 17	4 w.	11, 15, 17
Sex	The prolongation of sexual pleasure for 3 months 12 w. Day: 1, 3, 5, 11, 16, 26, 31, 40, 43, 55, 65, 74, 81	12 w.	1, 3, 5, 11, 16, 26, 31, 40, 43, 55, 65, 74, 81
Split	Front split in 28 Days 4 w. Day: 1, 6, 9, 25	4 w.	1, 6, 9, 25
Split	Side split in 28 days 4 w. Day: 2, 6, 13, 25	4 w.	2, 6, 13, 25
Split	Side split in 35 days 5 w. Day: 1, 8, 9, 16, 17, 27, 29, 30, 31	5 w.	1, 8, 9, 16, 17, 27, 29, 30, 31
Weight Loss	Edema Reduction in 14 Days 2 w. Day: 4, 9, 11	2 w.	4, 9, 11
Weight Loss	Edema Reduction in 21 Days 3 w. Day: 1, 3, 18, 19	3 w.	1, 3, 18, 19
Weight Loss	Edema Reduction in 28 Days 4 w. Day: 3, 10, 15, 22, 25, 27	4 w.	3, 10, 15, 22, 25, 27
Joints	Hip Opening in 7 Days 1 w. Day: 1, 2, 3, 4, 7	1 w.	1, 2, 3, 4, 7
Joints	Hip Opening in 14 Days 2 w. Day: 1, 2, 13	2 w.	1, 2, 13
Joints	Hip Opening in 21 Days 3 w. Day: 2, 3, 6, 12, 16, 17, 20	3 w.	2, 3, 6, 12, 16, 17, 20
Joints	Hip Opening in 28 Days 4 w. Day: 1, 2, 3, 15, 18, 23, 26	4 w.	1, 2, 3, 15, 18, 23, 26
Harmony	Inner Harmony in 7 Days 1 w. Day: 3, 5, 7	1 w.	3, 5, 7
Harmony	Inner Harmony in 14 Days 2 w. Day: 1, 3, 4, 8, 9	2 w.	1, 3, 4, 8, 9
Harmony	Inner Harmony in 21 Days 3 w. Day: 2, 15, 16	3 w.	2, 15, 16
Harmony	Inner Harmony in 28 Days 4 w. Day: 2, 8, 10, 18, 24	4 w.	2, 8, 10, 18, 24
Cardio	Healthy Heart in 14 Days 2 w. Day: 3	2 w.	3
Cardio	Healthy Heart in 21 Days 3 w. Day: 5, 13	3 w.	5, 13
Cardio	Healthy Heart in 28 Days 4 w. Day: 9, 19	4 w.	9, 19
Advanced	Yoga for Advanced in 7 days 1 w. Day: 2	1 w.	2
Advanced	Yoga for Advanced in 14 days 2 w. Day: 2, 5, 6, 7, 10, 13	2 w.	2, 5, 6, 7, 10, 13
Advanced	Yoga for Advanced in 21 days 3 w. Day: 2, 8, 12, 16, 17, 20	3 w.	2, 8, 12, 16, 17, 20
Advanced	Yoga for Advanced in 28 days 4 w. Day: 4, 9, 10, 15, 19, 23, 24, 26, 27	4 w.	4, 9, 10, 15, 19, 23, 24, 26, 27
Advanced	Yoga for Advanced in 35 days 5 w. Day: 2, 3, 10, 13, 17, 22, 30, 32	5 w.	2, 3, 10, 13, 17, 22, 30, 32
After Pregnancy	Recovery After Childbirth in 7 Days 1 w. Day: 1, 6	1 w.	1, 6
After Pregnancy	Recovery After Childbirth in 14 Days 2 w. Day: 1, 2	2 w.	1, 2
After Pregnancy	Recovery After Childbirth in 21 Days 3 w. Day: 4, 9, 12, 18, 19	3 w.	4, 9, 12, 18, 19
After Pregnancy	Recovery After Childbirth in 28 Days 4 w. Day: 2, 8, 12, 15, 19, 22, 25, 26	4 w.	2, 8, 12, 15, 19, 22, 25, 26
Neck	Healthy Neck in 14 Days 2 w. Day: 7, 10	2 w.	7, 10
Head	Relief from headache in 21 days 3 w. Day: 12	3 w.	12
Head	Relief from headache in 28 days 4 w. Day: 23	4 w.	23
Weight Loss	Slim Body in 7 Days 1 w. Day: 6	1 w.	6
Weight Loss	Slim Body in 14 Days 2 w. Day: 5, 6, 10	2 w.	5, 6, 10
Weight Loss	Slim Body in 21 Days 3 w. Day: 1, 4, 8, 17	3 w.	1, 4, 8, 17
Weight Loss	Slim Body in 28 Days 4 w. Day: 4, 9, 13, 18, 20, 25	4 w.	4, 9, 13, 18, 20, 25
Breasts	Beautiful Chest in 14 Days 2 w. Day: 12	2 w.	12
Breasts	Beautiful Chest in 28 Days 4 w. Day: 4, 11	4 w.	4, 11
Digestion	Healthy Digestion in 21 Days 3 w. Day: 2	3 w.	2
Sex	The prolongation of sexual pleasure for 7 days 1 w. Day: 3, 4, 5	1 w.	3, 4, 5
Sex	The prolongation of sexual pleasure for 14 days 2 w. Day: 3, 6, 7, 11	2 w.	3, 6, 7, 11
Sex	The prolongation of sexual pleasure for 21 days 3 w. Day: 4, 6, 11, 19	3 w.	4, 6, 11, 19
Sex	The prolongation of sexual pleasure for 28 days 4 w. Day: 1, 8, 10, 15, 19, 20, 22	4 w.	1, 8, 10, 15, 19, 20, 22

Details of the exercise

Where can I meet

Lesson search

Challenges

Horseman Pose 1 occurs 99 times in ready-made lessons

Lesson	Duration
Prenatal Yoga	20 min
Power Body	60 min
Slender Legs	90 min
Tight Butt	10 min
Tight Butt	15 min
Tight Butt	20 min
Tight Butt	25 min
Tight Butt	30 min
Tight Butt	45 min
Tight Butt	60 min
Tight Butt	90 min
The Splits	25 min
The Splits	30 min
The Splits	45 min
The Splits	60 min
The Splits	90 min
Pregnancy Prep	25 min
Pregnancy Prep	30 min
Pregnancy Prep	45 min
Pregnancy Prep	60 min
Pregnancy Prep	90 min
Back Pain Relief	90 min
Snowboarding Sequence	60 min
Yoga 75+ for Anxiety Release	15 min
Yoga 75+ for Anxiety Release	20 min
Healthy Sleep	45 min
Healthy Sleep	60 min
Healthy Sleep	90 min
Male Power	10 min
Male Power	15 min
Male Power	20 min
Male Power	25 min
Male Power	30 min
Male Power	45 min
Male Power	60 min
Male Power	90 min
Quit Drinking	15 min
Quit Drinking	90 min
Tibetan gymnastics	15 min
Release from anxiety	90 min
Static Complex	15 min
Static Complex	25 min
Static Complex	30 min
Static Complex	60 min
Static Complex	90 min
Swelling removal	45 min
Prolongation of pleasure	25 min
Prolongation of pleasure	60 min
Prolongation of pleasure	90 min
Opening of the hip joints	10 min
Opening of the hip joints	15 min
Releasing Muscle Blocks	60 min
Hormonal Balance	90 min
Yoga for Beginners	30 min
Yoga for Beginners	45 min
Yoga for Beginners	60 min
Yoga for Beginners	90 min
Balance Development	30 min
Balance Development	45 min
Balance Development	90 min
Yin yoga	30 min
Yin yoga	45 min
Yin yoga	60 min
Yin yoga	90 min
Yoga after a workday	90 min
Healthy Knees	25 min
Healthy Knees	30 min
Healthy Knees	45 min
Healthy Knees	60 min
Healthy Knees	90 min
Yoga for Cyclists	90 min
Yoga for Feet and Ankles	30 min
Yoga for Feet and Ankles	45 min
Yoga for Feet and Ankles	65 min
Yoga for Feet and Ankles	90 min
Yoga During Menopause	20 min
Yoga During Menopause	25 min
Yoga During Menopause	30 min
Yoga During Menopause	45 min
Yoga During Menopause	60 min
Yoga During Menopause	90 min
Pelvic Floor Strengthening Yoga	10 min
Pelvic Floor Strengthening Yoga	15 min
Pelvic Floor Strengthening Yoga — yoga lesson 20 minutes	20 min
Pelvic Floor Strengthening Yoga — yoga lesson 25 minutes	25 min
Pelvic Floor Strengthening Yoga	30 min
Pelvic Floor Strengthening Yoga	45 min
Pelvic Floor Strengthening Yoga	60 min
Pelvic Floor Strengthening Yoga	90 min
Yoga for the Office	15 min
Yoga for the Office	20 min
Yoga for the Office	25 min
Yoga for the Office	30 min
Yoga for the Office	45 min
Yoga for the Office	60 min
Yoga for ADHD	90 min
Without Sugar	45 min
Without Sugar	60 min
Without Sugar	90 min

Horseman Pose 1 occurs 79 times in ready-made courses

Theme	Title	Duration	Day
Depression	Overcoming Depression in 28 Days 4 w. Day: 5, 17	4 w.	5, 17
Flexibility	Yoga Start in 21 Days 3 w. Day: 3, 21	3 w.	3, 21
Flexibility	Yoga Start in 7 Days 1 w. Day: 1, 2	1 w.	1, 2
Flexibility	Yoga Start in 14 Days 2 w. Day: 1, 11	2 w.	1, 11
Weight Loss	Weight Loss in 7 Days 1 w. Day: 2	1 w.	2
Self-Esteem	Self-Esteem Boost in 28 Days 4 w. Day: 1, 2, 4, 5	4 w.	1, 2, 4, 5
Legs	Slender Legs in 28 Days 4 w. Day: 4, 5, 20, 23	4 w.	4, 5, 20, 23
Glutes	Tight Butt Challenge in 28 Days 4 w. Day: 2, 4, 6, 24	4 w.	2, 4, 6, 24
Energy	Cheerful Morning in 14 Days 2 w. Day: 3	2 w.	3
Split	Side split in 14 Days 2 w. Day: 1, 2, 10, 11	2 w.	1, 2, 10, 11
Joints	Healthy Joints in 14 Days 2 w. Day: 5	2 w.	5
Split	Side split in 7 Days 1 w. Day: 4	1 w.	4
Legs	Slender Legs in 7 Days 1 w. Day: 1	1 w.	1
Joints	Healthy Joints in 7 Days 1 w. Day: 2	1 w.	2
Energy	Energy Wake Up in 14 Days 2 w. Day: 6	2 w.	6
Glutes	Tight Butt Challenge in 14 days 2 w. Day: 5, 8, 9, 12, 14	2 w.	5, 8, 9, 12, 14
Legs	Slender Legs in 14 Days 2 w. Day: 6, 10, 14	2 w.	6, 10, 14
Self-Esteem	Self-Esteem Boost in 7 Days 2 w. Day: 2	2 w.	2
Joints	Healthy Joints in 21 Days 3 w. Day: 2, 12	3 w.	2, 12
Energy	Energy Wake Up in 7 Days 3 w. Day: 13	3 w.	13
Energy	Cheerful Morning in 21 Days 3 w. Day: 10	3 w.	10
Glutes	Tight Butt in 21 Days 3 w. Day: 12, 15, 16, 19, 21	3 w.	12, 15, 16, 19, 21
Legs	Slender Legs in 21 Days 3 w. Day: 1, 13, 17, 21	3 w.	1, 13, 17, 21
Self-Esteem	Self-Esteem Boost in 21 Days 3 w. Day: 9	3 w.	9
Split	Side split in 21 Days 3 w. Day: 4, 8, 9, 17, 18	3 w.	4, 8, 9, 17, 18
Habits	Stop Drinking in 7 Days 1 w. Day: 2, 4	1 w.	2, 4
Habits	Stop Drinking in 14 Days 2 w. Day: 1, 2, 3, 10	2 w.	1, 2, 3, 10
Habits	Stop Drinking in 21 Days 3 w. Day: 2, 3, 13	3 w.	2, 3, 13
Habits	Stop Drinking in 28 Days 4 w. Day: 3, 17, 22	4 w.	3, 17, 22
Energy	Static complex in 7 days 1 w. Day: 1, 5	1 w.	1, 5
Energy	Static complex in 14 days 2 w. Day: 1, 3	2 w.	1, 3
Energy	Static complex in 21 days 3 w. Day: 1, 9, 12, 17, 20, 21	3 w.	1, 9, 12, 17, 20, 21
Energy	Static complex in 28 days 4 w. Day: 1, 4, 5, 17, 18, 24	4 w.	1, 4, 5, 17, 18, 24
Stress	Release from anxiety in 7 days 1 w. Day: 5	1 w.	5
Stress	Release from anxiety in 14 days 2 w. Day: 3	2 w.	3
Stress	Release from anxiety in 21 days 3 w. Day: 2, 5, 9	3 w.	2, 5, 9
Stress	Release from anxiety in 28 days 4 w. Day: 12, 15	4 w.	12, 15
Back	Yoga for Scoliosis in 28 Days 4 w. Day: 11, 15, 17	4 w.	11, 15, 17
Sex	The prolongation of sexual pleasure for 3 months 12 w. Day: 1, 3, 5, 11, 16, 26, 31, 40, 43, 55, 65, 74, 81	12 w.	1, 3, 5, 11, 16, 26, 31, 40, 43, 55, 65, 74, 81
Split	Front split in 28 Days 4 w. Day: 1, 6, 9, 25	4 w.	1, 6, 9, 25
Split	Side split in 28 days 4 w. Day: 2, 6, 13, 25	4 w.	2, 6, 13, 25
Split	Side split in 35 days 5 w. Day: 1, 8, 9, 16, 17, 27, 29, 30, 31	5 w.	1, 8, 9, 16, 17, 27, 29, 30, 31
Weight Loss	Edema Reduction in 14 Days 2 w. Day: 4, 9, 11	2 w.	4, 9, 11
Weight Loss	Edema Reduction in 21 Days 3 w. Day: 1, 3, 18, 19	3 w.	1, 3, 18, 19
Weight Loss	Edema Reduction in 28 Days 4 w. Day: 3, 10, 15, 22, 25, 27	4 w.	3, 10, 15, 22, 25, 27
Joints	Hip Opening in 7 Days 1 w. Day: 1, 2, 3, 4, 7	1 w.	1, 2, 3, 4, 7
Joints	Hip Opening in 14 Days 2 w. Day: 1, 2, 13	2 w.	1, 2, 13
Joints	Hip Opening in 21 Days 3 w. Day: 2, 3, 6, 12, 16, 17, 20	3 w.	2, 3, 6, 12, 16, 17, 20
Joints	Hip Opening in 28 Days 4 w. Day: 1, 2, 3, 15, 18, 23, 26	4 w.	1, 2, 3, 15, 18, 23, 26
Harmony	Inner Harmony in 7 Days 1 w. Day: 3, 5, 7	1 w.	3, 5, 7
Harmony	Inner Harmony in 14 Days 2 w. Day: 1, 3, 4, 8, 9	2 w.	1, 3, 4, 8, 9
Harmony	Inner Harmony in 21 Days 3 w. Day: 2, 15, 16	3 w.	2, 15, 16
Harmony	Inner Harmony in 28 Days 4 w. Day: 2, 8, 10, 18, 24	4 w.	2, 8, 10, 18, 24
Cardio	Healthy Heart in 14 Days 2 w. Day: 3	2 w.	3
Cardio	Healthy Heart in 21 Days 3 w. Day: 5, 13	3 w.	5, 13
Cardio	Healthy Heart in 28 Days 4 w. Day: 9, 19	4 w.	9, 19
Advanced	Yoga for Advanced in 7 days 1 w. Day: 2	1 w.	2
Advanced	Yoga for Advanced in 14 days 2 w. Day: 2, 5, 6, 7, 10, 13	2 w.	2, 5, 6, 7, 10, 13
Advanced	Yoga for Advanced in 21 days 3 w. Day: 2, 8, 12, 16, 17, 20	3 w.	2, 8, 12, 16, 17, 20
Advanced	Yoga for Advanced in 28 days 4 w. Day: 4, 9, 10, 15, 19, 23, 24, 26, 27	4 w.	4, 9, 10, 15, 19, 23, 24, 26, 27
Advanced	Yoga for Advanced in 35 days 5 w. Day: 2, 3, 10, 13, 17, 22, 30, 32	5 w.	2, 3, 10, 13, 17, 22, 30, 32
After Pregnancy	Recovery After Childbirth in 7 Days 1 w. Day: 1, 6	1 w.	1, 6
After Pregnancy	Recovery After Childbirth in 14 Days 2 w. Day: 1, 2	2 w.	1, 2
After Pregnancy	Recovery After Childbirth in 21 Days 3 w. Day: 4, 9, 12, 18, 19	3 w.	4, 9, 12, 18, 19
After Pregnancy	Recovery After Childbirth in 28 Days 4 w. Day: 2, 8, 12, 15, 19, 22, 25, 26	4 w.	2, 8, 12, 15, 19, 22, 25, 26
Neck	Healthy Neck in 14 Days 2 w. Day: 7, 10	2 w.	7, 10
Head	Relief from headache in 21 days 3 w. Day: 12	3 w.	12
Head	Relief from headache in 28 days 4 w. Day: 23	4 w.	23
Weight Loss	Slim Body in 7 Days 1 w. Day: 6	1 w.	6
Weight Loss	Slim Body in 14 Days 2 w. Day: 5, 6, 10	2 w.	5, 6, 10
Weight Loss	Slim Body in 21 Days 3 w. Day: 1, 4, 8, 17	3 w.	1, 4, 8, 17
Weight Loss	Slim Body in 28 Days 4 w. Day: 4, 9, 13, 18, 20, 25	4 w.	4, 9, 13, 18, 20, 25
Breasts	Beautiful Chest in 14 Days 2 w. Day: 12	2 w.	12
Breasts	Beautiful Chest in 28 Days 4 w. Day: 4, 11	4 w.	4, 11
Digestion	Healthy Digestion in 21 Days 3 w. Day: 2	3 w.	2
Sex	The prolongation of sexual pleasure for 7 days 1 w. Day: 3, 4, 5	1 w.	3, 4, 5
Sex	The prolongation of sexual pleasure for 14 days 2 w. Day: 3, 6, 7, 11	2 w.	3, 6, 7, 11
Sex	The prolongation of sexual pleasure for 21 days 3 w. Day: 4, 6, 11, 19	3 w.	4, 6, 11, 19
Sex	The prolongation of sexual pleasure for 28 days 4 w. Day: 1, 8, 10, 15, 19, 20, 22	4 w.	1, 8, 10, 15, 19, 20, 22

Reward

Flexibility

Stamina

Focus

Strength

Mobility

Balance

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Horseman Pose 1 Hajarut hasana

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

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Horseman Pose 1 Hajarut hasana

don't give up!

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Horseman Pose 1: video with the correct technique of performing the asana

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