Knee-to-Chest Pose Apanasana

: 1 min

: 29 score

: 2 kcal

Supine Poses

Static

Favorable effect

Relaxes the back muscles
Improves mobility of the hip joints
Tones the organs of the abdominal cavity
Stimulates the intestines
Relieves constipation and bloating

Contraindications

Pregnancy

Menstruation

Technique of execution

Bend your legs. Grab your knees with both hands, and pull your thighs towards your belly. Relax. Stretch as far as is comfortable. Avoid pain. Press your head, shoulder blades, and pelvis into the floor. Breathe evenly. Focus on your breath. Then bring your legs and arms back down to the floor. Return to corpse pose.

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

If you are unable grabbing your knees with your hands, use a strap.

Where can I meet

Lesson search

Challenges

Knee-to-Chest Pose occurs 70 times in ready-made lessons

Theme	Title	Time
Blood Pressure	A. Shishonin's Yoga for Hypertension 20 min	20 min
Immunity	Immune Boost 60 min	60 min
Immunity	Immune Boost 90 min	90 min
Vision	Visual Clarity 90 min	90 min
Energy	Cheer U Up 90 min	90 min
Flexibility	Flexible Body 45 min	45 min
Sports	Pre-Run 60 min	60 min
Sports	Pre-Run 90 min	90 min
Liver	Healthy Liver 20 min	20 min
Liver	Healthy Liver 25 min	25 min
Liver	Healthy Liver 30 min	30 min
Liver	Healthy Liver 60 min	60 min
Liver	Healthy Liver 90 min	90 min
Digestion	Healthy Digestion 60 min	60 min
Digestion	Healthy Digestion 90 min	90 min
Back	Lower Back Pain Relief 45 min	45 min
Back	Lower Back Pain Relief 90 min	90 min
Back	Back Pain Relief 30 min	30 min
Back	Back Pain Relief 45 min	45 min
Back	Back Pain Relief 60 min	60 min
Back	Back Pain Relief 90 min	90 min
Aging	Yoga 60+ for Blood Pressure Depression 30 min	30 min
Aging	Yoga 75+ for Back Pain Relief 20 min	20 min
Aging	Yoga 75+ for Blood Pressure Depression 10 min	10 min
Aging	Yoga 75+ for Blood Pressure Depression 15 min	15 min
Aging	Yoga 75+ for Blood Pressure Depression 20 min	20 min
Sleep	Healthy Sleep 45 min	45 min
Sleep	Healthy Sleep 60 min	60 min
Lungs	Lungs Lymphatic Drainage 90 min	90 min
Blood Pressure	Blood Pressure Depressor 20 min	20 min
Blood Pressure	Blood Pressure Reduction 25 min	25 min
Blood Pressure	Blood Pressure Depressor 30 min	30 min
Blood Pressure	Blood Pressure Depressor 45 min	45 min
Blood Pressure	Blood Pressure Depressor 60 min	60 min
Blood Pressure	Blood Pressure Depressor 90 min	90 min
Sports	Post-Run 60 min	60 min
Weight Loss	Weight Loss I 60 min	60 min
Weight Loss	Weight Loss I 90 min	90 min
Relax	Relaxation 90 min	90 min
Energy	Tibetan gymnastics 20 min	20 min
Energy	Tibetan gymnastics 30 min	30 min
Energy	Static Complex 30 min	30 min
Back	Yoga for Scoliosis 10 min	10 min
Joints	Opening of the hip joints 90 min	90 min
Advanced	Yoga for Advanced 90 min	90 min
Relax	Releasing Muscle Blocks 90 min	90 min
Stress	Inner Harmony 90 min	90 min
Energy	Hormonal Balance 90 min	90 min
Begginer	Yoga for Beginners 15 min	15 min
Begginer	Yoga for Beginners 20 min	20 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
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 45 min	45 min
Stress	Yoga after a workday 90 min	90 min
Weight Loss	Weight Loss I 45 min	45 min
Back	Yoga for Hyperlordosis 45 min	45 min
Back	Yoga for Hyperlordosis 60 min	60 min
Back	Yoga for Hyperlordosis 90 min	90 min
Back	Yoga for Hyperkyphosis 20 min	20 min
Back	Yoga for Hyperkyphosis 25 min	25 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
Sports	Yoga for Football Players 45 min	45 min
Aging	Yoga During Menopause 90 min	90 min

Knee-to-Chest Pose occurs 106 times in ready-made courses

Theme	Title	Duration	Day
Immunity	Boost Your Immune in 28 Days 4 w. Day: 3, 8	4 w.	3, 8
Flexibility	Flexible Body in 28 Days 4 w. Day: 11, 19, 20, 22	4 w.	11, 19, 20, 22
Weight Loss	Weight Loss in 28 Days 4 w. Day: 10, 16, 20, 25, 28	4 w.	10, 16, 20, 25, 28
Back	Healthy Spine in 28 Days 4 w. Day: 1, 4, 8, 9, 22	4 w.	1, 4, 8, 9, 22
Stress	Anti-Stress in 28 Days 4 w. Day: 9, 17	4 w.	9, 17
Depression	Overcoming Depression in 28 Days 4 w. Day: 4, 10, 17, 25	4 w.	4, 10, 17, 25
Energy	Energy Wake Up in 28 Days 4 w. Day: 28	4 w.	28
Flexibility	Yoga Start in 21 Days 3 w. Day: 14, 15, 19	3 w.	14, 15, 19
Sleep	Healthy Sleep in 28 Days 4 w. Day: 1, 5, 9, 17	4 w.	1, 5, 9, 17
Balance	Improve Your Balance in 28 Days 4 w. Day: 15, 23, 28	4 w.	15, 23, 28
Back	Royal Posture in 28 Days 4 w. Day: 4, 13, 28	4 w.	4, 13, 28
Abs	6-Pack in 28 Days 4 w. Day: 8, 17, 19, 25, 27	4 w.	8, 17, 19, 25, 27
Flexibility	Bend Over and Reach the Floor in 28 Days 4 w. Day: 2, 5, 18, 24	4 w.	2, 5, 18, 24
Flexibility	Yoga Start in 7 Days 1 w. Day: 4	1 w.	4
Weight Loss	Weight Loss in 14 Days 2 w. Day: 6, 14	2 w.	6, 14
Flexibility	Yoga Start in 14 Days 2 w. Day: 1, 4, 5, 7, 9	2 w.	1, 4, 5, 7, 9
Weight Loss	Weight Loss in 7 Days 1 w. Day: 5	1 w.	5
Weight Loss	Weight Loss in 21 Days 3 w. Day: 2, 21	3 w.	2, 21
Self-Esteem	Self-Esteem Boost in 28 Days 4 w. Day: 9, 11, 19, 20, 21, 25, 28	4 w.	9, 11, 19, 20, 21, 25, 28
Waist	Slim Waist in 28 Days 4 w. Day: 11	4 w.	11
Arms	Strong Arms in 28 Days 4 w. Day: 25	4 w.	25
Legs	Slender Legs in 28 Days 4 w. Day: 10	4 w.	10
Glutes	Tight Butt Challenge in 28 Days 4 w. Day: 10, 11, 21, 22, 23	4 w.	10, 11, 21, 22, 23
Lower back	Lower Back Pain Relief Challenge in 28 days 4 w. Day: 2, 6, 8, 12, 17	4 w.	2, 6, 8, 12, 17
Relax	Relaxation in 28 Days 4 w. Day: 3, 22	4 w.	3, 22
Arms	Strong Arms in 14 Days 2 w. Day: 11	2 w.	11
Depression	Overcoming Depression in 14 Days 2 w. Day: 1, 2	2 w.	1, 2
Sleep	Healthy Sleep in 14 Days 2 w. Day: 9	2 w.	9
Stress	Anti-Stress in 14 Days 2 w. Day: 6	2 w.	6
Lower back	Lower Back Pain Relief Challenge in 14 days 2 w. Day: 1, 2, 4, 11	2 w.	1, 2, 4, 11
Split	Side split in 14 Days 2 w. Day: 14	2 w.	14
Split	Front split in 14 Days 2 w. Day: 13	2 w.	13
Back	Royal Posture in 14 Days 2 w. Day: 9	2 w.	9
Back	Healthy Spine in 14 Days 2 w. Day: 2, 3, 5	2 w.	2, 3, 5
Joints	Healthy Joints in 14 Days 2 w. Day: 1, 8	2 w.	1, 8
Flexibility	Flexible Body in 14 Days 2 w. Day: 11	2 w.	11
Self-Esteem	Self-Esteem Boost in 7 Days 1 w. Day: 4	1 w.	4
Back	Royal Posture in 7 Days 1 w. Day: 1, 2	1 w.	1, 2
Energy	Energy Wake Up in 14 Days 2 w. Day: 1	2 w.	1
Glutes	Tight Butt Challenge in 14 days 2 w. Day: 2	2 w.	2
Legs	Slender Legs in 14 Days 2 w. Day: 11	2 w.	11
Relax	Relaxation in 14 Days 2 w. Day: 5	2 w.	5
Flexibility	Flexible Body in 21 Days 3 w. Day: 18	3 w.	18
Stress	Anti-Stress in 21 Days 3 w. Day: 13	3 w.	13
Split	Front split in 21 Days 3 w. Day: 20	3 w.	20
Depression	Overcoming Depression in 21 Days 3 w. Day: 8, 9	3 w.	8, 9
Joints	Healthy Joints in 21 Days 3 w. Day: 8, 15	3 w.	8, 15
Energy	Energy Wake Up in 7 Days 3 w. Day: 8	3 w.	8
Sleep	Healthy Sleep in 21 Days 3 w. Day: 16	3 w.	16
Back	Royal Posture in 21 Days 3 w. Day: 1, 2, 16	3 w.	1, 2, 16
Glutes	Tight Butt in 21 Days 3 w. Day: 9	3 w.	9
Legs	Slender Legs in 21 Days 3 w. Day: 18	3 w.	18
Self-Esteem	Self-Esteem Boost in 21 Days 3 w. Day: 4	3 w.	4
Arms	Strong Arms in 21 Days 3 w. Day: 18	3 w.	18
Lower back	Lower Back Pain Relief in 21 days 3 w. Day: 8, 9, 11, 18	3 w.	8, 9, 11, 18
Relax	Relaxation in 21 Days 3 w. Day: 12	3 w.	12
Split	Side split in 21 Days 3 w. Day: 21	3 w.	21
Back	Healthy Spine in 21 Days 3 w. Day: 9, 10, 12	3 w.	9, 10, 12
Habits	Stop Drinking in 28 Days 4 w. Day: 5, 13	4 w.	5, 13
Energy	Static complex in 14 days 2 w. Day: 10	2 w.	10
Energy	Static complex in 21 days 3 w. Day: 8, 15, 21	3 w.	8, 15, 21
Energy	Static complex in 28 days 4 w. Day: 1, 7, 10, 13, 15, 18, 20	4 w.	1, 7, 10, 13, 15, 18, 20
Stress	Release from anxiety in 7 days 1 w. Day: 1, 7	1 w.	1, 7
Stress	Release from anxiety in 14 days 2 w. Day: 8	2 w.	8
Stress	Release from anxiety in 28 days 4 w. Day: 4, 24	4 w.	4, 24
Back	Yoga for Scoliosis in 7 Days 1 w. Day: 1, 4, 7	1 w.	1, 4, 7
Back	Yoga for Scoliosis in 14 Days 2 w. Day: 1	2 w.	1
Back	Yoga for Scoliosis in 21 Days 3 w. Day: 1, 2, 4, 9, 17, 21	3 w.	1, 2, 4, 9, 17, 21
Back	Yoga for Scoliosis in 28 Days 4 w. Day: 1, 10, 13, 21, 28	4 w.	1, 10, 13, 21, 28
Sex	The prolongation of sexual pleasure for 3 months 12 w. Day: 1, 32, 37, 55, 57, 66, 67, 78	12 w.	1, 32, 37, 55, 57, 66, 67, 78
Split	Front split in 28 Days 4 w. Day: 18, 21	4 w.	18, 21
Split	Side split in 28 days 4 w. Day: 11	4 w.	11
Split	Side split in 35 days 5 w. Day: 25	5 w.	25
Weight Loss	Edema Reduction in 21 Days 3 w. Day: 9, 20	3 w.	9, 20
Weight Loss	Edema Reduction in 28 Days 4 w. Day: 11, 17	4 w.	11, 17
Joints	Hip Opening in 14 Days 2 w. Day: 8	2 w.	8
Joints	Hip Opening in 21 Days 3 w. Day: 4, 9	3 w.	4, 9
Joints	Hip Opening in 28 Days 4 w. Day: 5	4 w.	5
Harmony	Inner Harmony in 21 Days 3 w. Day: 14	3 w.	14
Cardio	Healthy Heart in 7 Days 1 w. Day: 2	1 w.	2
Advanced	Yoga for Advanced in 14 days 2 w. Day: 10	2 w.	10
Advanced	Yoga for Advanced in 21 days 3 w. Day: 5, 19	3 w.	5, 19
Advanced	Yoga for Advanced in 28 days 4 w. Day: 12, 16	4 w.	12, 16
Advanced	Yoga for Advanced in 35 days 5 w. Day: 1, 25	5 w.	1, 25
After Pregnancy	Recovery After Childbirth in 14 Days 2 w. Day: 12	2 w.	12
After Pregnancy	Recovery After Childbirth in 21 Days 3 w. Day: 18	3 w.	18
After Pregnancy	Recovery After Childbirth in 28 Days 4 w. Day: 1	4 w.	1
Neck	Healthy Neck in 28 Days 4 w. Day: 2, 5	4 w.	2, 5
Head	Relief from headache in 14 days 2 w. Day: 2, 8	2 w.	2, 8
Head	Relief from headache in 21 days 3 w. Day: 21	3 w.	21
Head	Relief from headache in 28 days 4 w. Day: 17	4 w.	17
Weight Loss	Slim Body in 7 Days 1 w. Day: 2	1 w.	2
Weight Loss	Slim Body in 14 Days 2 w. Day: 6	2 w.	6
Weight Loss	Slim Body in 28 Days 4 w. Day: 24	4 w.	24
Breasts	Beautiful Chest in 7 Days 1 w. Day: 4, 5	1 w.	4, 5
Breasts	Beautiful Chest in 14 Days 2 w. Day: 13	2 w.	13
Breasts	Beautiful Chest in 21 Days 3 w. Day: 10	3 w.	10
Breasts	Beautiful Chest in 28 Days 4 w. Day: 3, 4, 9, 16, 19, 22	4 w.	3, 4, 9, 16, 19, 22
Digestion	Healthy Digestion in 7 Days 1 w. Day: 6	1 w.	6
Digestion	Healthy Digestion in 14 Days 2 w. Day: 1, 5, 8, 14	2 w.	1, 5, 8, 14
Digestion	Healthy Digestion in 21 Days 3 w. Day: 4, 7, 10, 12, 13, 19	3 w.	4, 7, 10, 12, 13, 19
Digestion	Healthy Digestion in 28 Days 4 w. Day: 2, 4, 5, 8, 9, 12, 14, 19, 22, 23, 26, 28	4 w.	2, 4, 5, 8, 9, 12, 14, 19, 22, 23, 26, 28
Sex	The prolongation of sexual pleasure for 7 days 1 w. Day: 4	1 w.	4
Sex	The prolongation of sexual pleasure for 14 days 2 w. Day: 7	2 w.	7
Sex	The prolongation of sexual pleasure for 21 days 3 w. Day: 12, 20	3 w.	12, 20
Sex	The prolongation of sexual pleasure for 28 days 4 w. Day: 4, 17, 20, 24, 27	4 w.	4, 17, 20, 24, 27

Details of the exercise

Where can I meet

Lesson search

Challenges

Knee-to-Chest Pose occurs 70 times in ready-made lessons

Lesson	Duration
A. Shishonin's Yoga for Hypertension	20 min
Immune Boost	60 min
Immune Boost	90 min
Visual Clarity	90 min
Cheer U Up	90 min
Flexible Body	45 min
Pre-Run	60 min
Pre-Run	90 min
Healthy Liver	20 min
Healthy Liver	25 min
Healthy Liver	30 min
Healthy Liver	60 min
Healthy Liver	90 min
Healthy Digestion	60 min
Healthy Digestion	90 min
Lower Back Pain Relief	45 min
Lower Back Pain Relief	90 min
Back Pain Relief	30 min
Back Pain Relief	45 min
Back Pain Relief	60 min
Back Pain Relief	90 min
Yoga 60+ for Blood Pressure Depression	30 min
Yoga 75+ for Back Pain Relief	20 min
Yoga 75+ for Blood Pressure Depression	10 min
Yoga 75+ for Blood Pressure Depression	15 min
Yoga 75+ for Blood Pressure Depression	20 min
Healthy Sleep	45 min
Healthy Sleep	60 min
Lungs Lymphatic Drainage	90 min
Blood Pressure Depressor	20 min
Blood Pressure Reduction	25 min
Blood Pressure Depressor	30 min
Blood Pressure Depressor	45 min
Blood Pressure Depressor	60 min
Blood Pressure Depressor	90 min
Post-Run	60 min
Weight Loss I	60 min
Weight Loss I	90 min
Relaxation	90 min
Tibetan gymnastics	20 min
Tibetan gymnastics	30 min
Static Complex	30 min
Yoga for Scoliosis	10 min
Opening of the hip joints	90 min
Yoga for Advanced	90 min
Releasing Muscle Blocks	90 min
Inner Harmony	90 min
Hormonal Balance	90 min
Yoga for Beginners	15 min
Yoga for Beginners	20 min
Yoga for Beginners	30 min
Yoga for Beginners	45 min
Yoga for Beginners	60 min
Yoga for Beginners	90 min
Yin yoga	45 min
Yin yoga	60 min
Yin yoga	90 min
Yoga after a workday	45 min
Yoga after a workday	90 min
Weight Loss I	45 min
Yoga for Hyperlordosis	45 min
Yoga for Hyperlordosis	60 min
Yoga for Hyperlordosis	90 min
Yoga for Hyperkyphosis	20 min
Yoga for Hyperkyphosis	25 min
Yoga for Hyperkyphosis	30 min
Yoga for Hyperkyphosis	45 min
Yoga for Hyperkyphosis	60 min
Yoga for Football Players	45 min
Yoga During Menopause	90 min

Knee-to-Chest Pose occurs 106 times in ready-made courses

Theme	Title	Duration	Day
Immunity	Boost Your Immune in 28 Days 4 w. Day: 3, 8	4 w.	3, 8
Flexibility	Flexible Body in 28 Days 4 w. Day: 11, 19, 20, 22	4 w.	11, 19, 20, 22
Weight Loss	Weight Loss in 28 Days 4 w. Day: 10, 16, 20, 25, 28	4 w.	10, 16, 20, 25, 28
Back	Healthy Spine in 28 Days 4 w. Day: 1, 4, 8, 9, 22	4 w.	1, 4, 8, 9, 22
Stress	Anti-Stress in 28 Days 4 w. Day: 9, 17	4 w.	9, 17
Depression	Overcoming Depression in 28 Days 4 w. Day: 4, 10, 17, 25	4 w.	4, 10, 17, 25
Energy	Energy Wake Up in 28 Days 4 w. Day: 28	4 w.	28
Flexibility	Yoga Start in 21 Days 3 w. Day: 14, 15, 19	3 w.	14, 15, 19
Sleep	Healthy Sleep in 28 Days 4 w. Day: 1, 5, 9, 17	4 w.	1, 5, 9, 17
Balance	Improve Your Balance in 28 Days 4 w. Day: 15, 23, 28	4 w.	15, 23, 28
Back	Royal Posture in 28 Days 4 w. Day: 4, 13, 28	4 w.	4, 13, 28
Abs	6-Pack in 28 Days 4 w. Day: 8, 17, 19, 25, 27	4 w.	8, 17, 19, 25, 27
Flexibility	Bend Over and Reach the Floor in 28 Days 4 w. Day: 2, 5, 18, 24	4 w.	2, 5, 18, 24
Flexibility	Yoga Start in 7 Days 1 w. Day: 4	1 w.	4
Weight Loss	Weight Loss in 14 Days 2 w. Day: 6, 14	2 w.	6, 14
Flexibility	Yoga Start in 14 Days 2 w. Day: 1, 4, 5, 7, 9	2 w.	1, 4, 5, 7, 9
Weight Loss	Weight Loss in 7 Days 1 w. Day: 5	1 w.	5
Weight Loss	Weight Loss in 21 Days 3 w. Day: 2, 21	3 w.	2, 21
Self-Esteem	Self-Esteem Boost in 28 Days 4 w. Day: 9, 11, 19, 20, 21, 25, 28	4 w.	9, 11, 19, 20, 21, 25, 28
Waist	Slim Waist in 28 Days 4 w. Day: 11	4 w.	11
Arms	Strong Arms in 28 Days 4 w. Day: 25	4 w.	25
Legs	Slender Legs in 28 Days 4 w. Day: 10	4 w.	10
Glutes	Tight Butt Challenge in 28 Days 4 w. Day: 10, 11, 21, 22, 23	4 w.	10, 11, 21, 22, 23
Lower back	Lower Back Pain Relief Challenge in 28 days 4 w. Day: 2, 6, 8, 12, 17	4 w.	2, 6, 8, 12, 17
Relax	Relaxation in 28 Days 4 w. Day: 3, 22	4 w.	3, 22
Arms	Strong Arms in 14 Days 2 w. Day: 11	2 w.	11
Depression	Overcoming Depression in 14 Days 2 w. Day: 1, 2	2 w.	1, 2
Sleep	Healthy Sleep in 14 Days 2 w. Day: 9	2 w.	9
Stress	Anti-Stress in 14 Days 2 w. Day: 6	2 w.	6
Lower back	Lower Back Pain Relief Challenge in 14 days 2 w. Day: 1, 2, 4, 11	2 w.	1, 2, 4, 11
Split	Side split in 14 Days 2 w. Day: 14	2 w.	14
Split	Front split in 14 Days 2 w. Day: 13	2 w.	13
Back	Royal Posture in 14 Days 2 w. Day: 9	2 w.	9
Back	Healthy Spine in 14 Days 2 w. Day: 2, 3, 5	2 w.	2, 3, 5
Joints	Healthy Joints in 14 Days 2 w. Day: 1, 8	2 w.	1, 8
Flexibility	Flexible Body in 14 Days 2 w. Day: 11	2 w.	11
Self-Esteem	Self-Esteem Boost in 7 Days 1 w. Day: 4	1 w.	4
Back	Royal Posture in 7 Days 1 w. Day: 1, 2	1 w.	1, 2
Energy	Energy Wake Up in 14 Days 2 w. Day: 1	2 w.	1
Glutes	Tight Butt Challenge in 14 days 2 w. Day: 2	2 w.	2
Legs	Slender Legs in 14 Days 2 w. Day: 11	2 w.	11
Relax	Relaxation in 14 Days 2 w. Day: 5	2 w.	5
Flexibility	Flexible Body in 21 Days 3 w. Day: 18	3 w.	18
Stress	Anti-Stress in 21 Days 3 w. Day: 13	3 w.	13
Split	Front split in 21 Days 3 w. Day: 20	3 w.	20
Depression	Overcoming Depression in 21 Days 3 w. Day: 8, 9	3 w.	8, 9
Joints	Healthy Joints in 21 Days 3 w. Day: 8, 15	3 w.	8, 15
Energy	Energy Wake Up in 7 Days 3 w. Day: 8	3 w.	8
Sleep	Healthy Sleep in 21 Days 3 w. Day: 16	3 w.	16
Back	Royal Posture in 21 Days 3 w. Day: 1, 2, 16	3 w.	1, 2, 16
Glutes	Tight Butt in 21 Days 3 w. Day: 9	3 w.	9
Legs	Slender Legs in 21 Days 3 w. Day: 18	3 w.	18
Self-Esteem	Self-Esteem Boost in 21 Days 3 w. Day: 4	3 w.	4
Arms	Strong Arms in 21 Days 3 w. Day: 18	3 w.	18
Lower back	Lower Back Pain Relief in 21 days 3 w. Day: 8, 9, 11, 18	3 w.	8, 9, 11, 18
Relax	Relaxation in 21 Days 3 w. Day: 12	3 w.	12
Split	Side split in 21 Days 3 w. Day: 21	3 w.	21
Back	Healthy Spine in 21 Days 3 w. Day: 9, 10, 12	3 w.	9, 10, 12
Habits	Stop Drinking in 28 Days 4 w. Day: 5, 13	4 w.	5, 13
Energy	Static complex in 14 days 2 w. Day: 10	2 w.	10
Energy	Static complex in 21 days 3 w. Day: 8, 15, 21	3 w.	8, 15, 21
Energy	Static complex in 28 days 4 w. Day: 1, 7, 10, 13, 15, 18, 20	4 w.	1, 7, 10, 13, 15, 18, 20
Stress	Release from anxiety in 7 days 1 w. Day: 1, 7	1 w.	1, 7
Stress	Release from anxiety in 14 days 2 w. Day: 8	2 w.	8
Stress	Release from anxiety in 28 days 4 w. Day: 4, 24	4 w.	4, 24
Back	Yoga for Scoliosis in 7 Days 1 w. Day: 1, 4, 7	1 w.	1, 4, 7
Back	Yoga for Scoliosis in 14 Days 2 w. Day: 1	2 w.	1
Back	Yoga for Scoliosis in 21 Days 3 w. Day: 1, 2, 4, 9, 17, 21	3 w.	1, 2, 4, 9, 17, 21
Back	Yoga for Scoliosis in 28 Days 4 w. Day: 1, 10, 13, 21, 28	4 w.	1, 10, 13, 21, 28
Sex	The prolongation of sexual pleasure for 3 months 12 w. Day: 1, 32, 37, 55, 57, 66, 67, 78	12 w.	1, 32, 37, 55, 57, 66, 67, 78
Split	Front split in 28 Days 4 w. Day: 18, 21	4 w.	18, 21
Split	Side split in 28 days 4 w. Day: 11	4 w.	11
Split	Side split in 35 days 5 w. Day: 25	5 w.	25
Weight Loss	Edema Reduction in 21 Days 3 w. Day: 9, 20	3 w.	9, 20
Weight Loss	Edema Reduction in 28 Days 4 w. Day: 11, 17	4 w.	11, 17
Joints	Hip Opening in 14 Days 2 w. Day: 8	2 w.	8
Joints	Hip Opening in 21 Days 3 w. Day: 4, 9	3 w.	4, 9
Joints	Hip Opening in 28 Days 4 w. Day: 5	4 w.	5
Harmony	Inner Harmony in 21 Days 3 w. Day: 14	3 w.	14
Cardio	Healthy Heart in 7 Days 1 w. Day: 2	1 w.	2
Advanced	Yoga for Advanced in 14 days 2 w. Day: 10	2 w.	10
Advanced	Yoga for Advanced in 21 days 3 w. Day: 5, 19	3 w.	5, 19
Advanced	Yoga for Advanced in 28 days 4 w. Day: 12, 16	4 w.	12, 16
Advanced	Yoga for Advanced in 35 days 5 w. Day: 1, 25	5 w.	1, 25
After Pregnancy	Recovery After Childbirth in 14 Days 2 w. Day: 12	2 w.	12
After Pregnancy	Recovery After Childbirth in 21 Days 3 w. Day: 18	3 w.	18
After Pregnancy	Recovery After Childbirth in 28 Days 4 w. Day: 1	4 w.	1
Neck	Healthy Neck in 28 Days 4 w. Day: 2, 5	4 w.	2, 5
Head	Relief from headache in 14 days 2 w. Day: 2, 8	2 w.	2, 8
Head	Relief from headache in 21 days 3 w. Day: 21	3 w.	21
Head	Relief from headache in 28 days 4 w. Day: 17	4 w.	17
Weight Loss	Slim Body in 7 Days 1 w. Day: 2	1 w.	2
Weight Loss	Slim Body in 14 Days 2 w. Day: 6	2 w.	6
Weight Loss	Slim Body in 28 Days 4 w. Day: 24	4 w.	24
Breasts	Beautiful Chest in 7 Days 1 w. Day: 4, 5	1 w.	4, 5
Breasts	Beautiful Chest in 14 Days 2 w. Day: 13	2 w.	13
Breasts	Beautiful Chest in 21 Days 3 w. Day: 10	3 w.	10
Breasts	Beautiful Chest in 28 Days 4 w. Day: 3, 4, 9, 16, 19, 22	4 w.	3, 4, 9, 16, 19, 22
Digestion	Healthy Digestion in 7 Days 1 w. Day: 6	1 w.	6
Digestion	Healthy Digestion in 14 Days 2 w. Day: 1, 5, 8, 14	2 w.	1, 5, 8, 14
Digestion	Healthy Digestion in 21 Days 3 w. Day: 4, 7, 10, 12, 13, 19	3 w.	4, 7, 10, 12, 13, 19
Digestion	Healthy Digestion in 28 Days 4 w. Day: 2, 4, 5, 8, 9, 12, 14, 19, 22, 23, 26, 28	4 w.	2, 4, 5, 8, 9, 12, 14, 19, 22, 23, 26, 28
Sex	The prolongation of sexual pleasure for 7 days 1 w. Day: 4	1 w.	4
Sex	The prolongation of sexual pleasure for 14 days 2 w. Day: 7	2 w.	7
Sex	The prolongation of sexual pleasure for 21 days 3 w. Day: 12, 20	3 w.	12, 20
Sex	The prolongation of sexual pleasure for 28 days 4 w. Day: 4, 17, 20, 24, 27	4 w.	4, 17, 20, 24, 27

Reward

Flexibility

Stamina

Focus

Strength

Mobility

Balance

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Knee-to-Chest Pose Apanasana

Favorable effect

Contraindications

Technique of execution

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

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Knee-to-Chest Pose Apanasana

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Favorable effect

Contraindications

Technique of execution

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

Where can I meet

Details of the exercise

Where can I meet

Reward

Try the Mobile App of the Yoga Club

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Knee-to-Chest Pose: video with the correct technique of performing the asana

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