Loose Standing Rotation Shlatha bandhana kriya

: 1 min

: 21 score

: 2 kcal

Warm-Up

Dynamic

Favorable effect

Improves flexibility of the spine
Relaxes the back muscles
Relaxes the lower back
Calms the mind

Contraindications

Spinal injuries

Technique of execution

Stand with your feet shoulder-width apart. Keep your arms relaxed. Turn your torso to the right, and then to the left, moving your head and shoulders simultaneously. Relax your arms so that they can move freely. Keep your legs straight. Extend up through the crown of your head. Breathe evenly. Then stand up straight. Bring your feet together.

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

Even though this is a fairly easy exercise, please stop if you experience any pain or discomfort. If you are unable to keep the angle of rotation shown in the video, adjust to do it as that feels comfortable in your body.

Where can I meet

Lesson search

Challenges

Loose Standing Rotation occurs 379 times in ready-made lessons

Theme	Title	Time
Blood Pressure	A. Shishonin's Yoga for Hypertension 30 min	30 min
Energy	Tibetan gymnastics 25 min	25 min
Legs	Slender Legs 10 min	10 min
Legs	Slender Legs 15 min	15 min
Legs	Slender Legs 20 min	20 min
Legs	Slender Legs 25 min	25 min
Legs	Slender Legs 30 min	30 min
Legs	Slender Legs 45 min	45 min
Legs	Slender Legs 60 min	60 min
Legs	Slender Legs 90 min	90 min
Joints	Healthy Joints 90 min	90 min
Immunity	Immune Boost 10 min	10 min
Immunity	Immune Boost 15 min	15 min
Immunity	Immune Boost 20 min	20 min
Immunity	Immune Boost 25 min	25 min
Immunity	Immune Boost 30 min	30 min
Immunity	Immune Boost 45 min	45 min
Immunity	Immune Boost 60 min	60 min
Immunity	Immune Boost 90 min	90 min
Vision	Visual Clarity 10 min	10 min
Vision	Visual Clarity 15 min	15 min
Vision	Visual Clarity 20 min	20 min
Vision	Visual Clarity 25 min	25 min
Vision	Visual Clarity 30 min	30 min
Vision	Visual Clarity 45 min	45 min
Vision	Visual Clarity 60 min	60 min
Vision	Visual Clarity 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
Waist	Slim Waist 30 min	30 min
Waist	Slim Waist 45 min	45 min
Waist	Slim Waist 60 min	60 min
Waist	Slim Waist 90 min	90 min
Flexibility	The Splits 10 min	10 min
Flexibility	The Splits 15 min	15 min
Flexibility	The Splits 20 min	20 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 60 min	60 min
Pregnancy	Pregnancy Prep 90 min	90 min
Cystitis	Cystitis Prevention 10 min	10 min
Cystitis	Cystitis Prevention 15 min	15 min
Cystitis	Cystitis Prevention 20 min	20 min
Cystitis	Cystitis Prevention 25 min	25 min
Cystitis	Cystitis Prevention 30 min	30 min
Cystitis	Cystitis Prevention 45 min	45 min
Cystitis	Cystitis Prevention 60 min	60 min
Cystitis	Cystitis Prevention 90 min	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
Energy	Cheerful Morning 10 min	10 min
Energy	Cheerful Morning 15 min	15 min
Energy	Cheerful Morning 20 min	20 min
Energy	Cheerful Morning 25 min	25 min
Energy	Cheerful Morning 30 min	30 min
Energy	Cheerful Morning 45 min	45 min
Energy	Cheerful Morning 60 min	60 min
Energy	Cheerful Morning 90 min	90 min
Energy	Cheer U Up 10 min	10 min
Energy	Cheer U Up 15 min	15 min
Energy	Cheer U Up 20 min	20 min
Energy	Cheer U Up 25 min	25 min
Energy	Cheer U Up 30 min	30 min
Energy	Cheer U Up 45 min	45 min
Energy	Cheer U Up 60 min	60 min
Energy	Cheer U Up 90 min	90 min
Relax	Night Yoga 10 min	10 min
Relax	Night Yoga 15 min	15 min
Relax	Night Yoga 20 min	20 min
Relax	Night Yoga 25 min	25 min
Relax	Night Yoga 30 min	30 min
Relax	Night Yoga 45 min	45 min
Relax	Night Yoga 60 min	60 min
Relax	Night Yoga 90 min	90 min
Depression	Depression Avoider 90 min	90 min
Energy	Energy Booster 10 min	10 min
Energy	Energy Booster 15 min	15 min
Energy	Energy Booster 20 min	20 min
Energy	Energy Booster 25 min	25 min
Energy	Energy Booster 30 min	30 min
Energy	Energy Booster 45 min	45 min
Energy	Energy Booster 60 min	60 min
Energy	Energy Booster 90 min	90 min
Flexibility	Flexible Body 10 min	10 min
Flexibility	Flexible Body 15 min	15 min
Flexibility	Flexible Body 20 min	20 min
Flexibility	Flexible Body 25 min	25 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	Get Dynamic 20 min	20 min
Energy	Get Dynamic 25 min	25 min
Energy	Get Dynamic 30 min	30 min
Energy	Get Dynamic 45 min	45 min
Energy	Get Dynamic 60 min	60 min
Energy	Get Dynamic 90 min	90 min
Sports	Pre-Run 10 min	10 min
Sports	Pre-Run 15 min	15 min
Sports	Pre-Run 20 min	20 min
Sports	Pre-Run 25 min	25 min
Sports	Pre-Run 30 min	30 min
Sports	Pre-Run 45 min	45 min
Sports	Pre-Run 60 min	60 min
Sports	Pre-Run 90 min	90 min
Liver	Healthy Liver 10 min	10 min
Liver	Healthy Liver 15 min	15 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 45 min	45 min
Liver	Healthy Liver 60 min	60 min
Liver	Healthy Liver 90 min	90 min
Kidneys	Healthy Kidneys 10 min	10 min
Kidneys	Healthy Kidneys 15 min	15 min
Kidneys	Healthy Kidneys 20 min	20 min
Kidneys	Healthy Kidneys 25 min	25 min
Kidneys	Healthy Kidneys 30 min	30 min
Kidneys	Healthy Kidneys 45 min	45 min
Kidneys	Healthy Kidneys 60 min	60 min
Kidneys	Healthy Kidneys 90 min	90 min
Back	Lower Back Pain Relief 10 min	10 min
Back	Lower Back Pain Relief 15 min	15 min
Back	Lower Back Pain Relief 20 min	20 min
Back	Lower Back Pain Relief 25 min	25 min
Back	Lower Back Pain Relief 30 min	30 min
Back	Lower Back Pain Relief 45 min	45 min
Back	Lower Back Pain Relief 60 min	60 min
Back	Lower Back Pain Relief 90 min	90 min
Back	Back Pain Relief 10 min	10 min
Back	Back Pain Relief 15 min	15 min
Back	Back Pain Relief 20 min	20 min
Back	Back Pain Relief 25 min	25 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
Sports	Swimming Sequence 10 min	10 min
Sports	Swimming Sequence 15 min	15 min
Sports	Swimming Sequence 20 min	20 min
Sports	Swimming Sequence 25 min	25 min
Sports	Swimming Sequence 30 min	30 min
Sports	Swimming Sequence 60 min	60 min
Sports	Swimming Sequence 45 min	45 min
Sports	Swimming Sequence 90 min	90 min
Sports	Snowboarding Sequence 10 min	10 min
Sports	Snowboarding Sequence 15 min	15 min
Sports	Snowboarding Sequence 20 min	20 min
Sports	Snowboarding Sequence 25 min	25 min
Sports	Snowboarding Sequence 30 min	30 min
Sports	Snowboarding Sequence 45 min	45 min
Sports	Snowboarding Sequence 60 min	60 min
Sports	Snowboarding Sequence 90 min	90 min
Sports	Tennis Sequence 90 min	90 min
Sports	Skiing Sequence 45 min	45 min
Sports	Skiing Sequence 60 min	60 min
Sports	Skiing Sequence 90 min	90 min
Aging	Yoga 60+ Cardio 10 min	10 min
Aging	Yoga 60+ Cardio 15 min	15 min
Aging	Yoga 60+ Cardio 20 min	20 min
Aging	Yoga 60+ Cardio 25 min	25 min
Aging	Yoga 60+ Cardio 30 min	30 min
Aging	Yoga 60+ fo Back Pain Relief 10 min	10 min
Aging	Yoga 60+ fo Back Pain Relief 15 min	15 min
Aging	Yoga 60+ fo Back Pain Relief 20 min	20 min
Aging	Yoga 60+ fo Back Pain Relief 25 min	25 min
Aging	Yoga 60+ fo Back Pain Relief 30 min	30 min
Aging	Yoga 60+ for Blood Pressure Depression 10 min	10 min
Aging	Yoga 60+ for Blood Pressure Depression 15 min	15 min
Aging	Yoga 60+ for Blood Pressure Depression 20 min	20 min
Aging	Yoga 60+ for Blood Pressure Depression 25 min	25 min
Aging	Yoga 60+ for Blood Pressure Depression 30 min	30 min
Aging	Yoga 75+ for Back Pain Relief 10 min	10 min
Aging	Yoga 75+ for Back Pain Relief 15 min	15 min
Aging	Yoga 75+ for Back Pain Relief 20 min	20 min
Sleep	Healthy Sleep 10 min	10 min
Sleep	Healthy Sleep 15 min	15 min
Sleep	Healthy Sleep 20 min	20 min
Sleep	Healthy Sleep 25 min	25 min
Sleep	Healthy Sleep 30 min	30 min
Sleep	Healthy Sleep 45 min	45 min
Sleep	Healthy Sleep 60 min	60 min
Sleep	Healthy Sleep 90 min	90 min
Abs	6-Pack 90 min	90 min
Lungs	Lungs Lymphatic Drainage 20 min	20 min
Lungs	Lungs Lymphatic Drainage 25 min	25 min
Lungs	Lungs Lymphatic Drainage 30 min	30 min
Lungs	Lungs Lymphatic Drainage 45 min	45 min
Lungs	Lungs Lymphatic Drainage 60 min	60 min
Lungs	Lungs Lymphatic Drainage 90 min	90 min
Relax	Moon Yoga 10 min	10 min
Relax	Moon Yoga 15 min	15 min
Relax	Moon Yoga 20 min	20 min
Relax	Moon Yoga 25 min	25 min
Relax	Moon Yoga 30 min	30 min
Relax	Moon Yoga 45 min	45 min
Relax	Moon Yoga 60 min	60 min
Relax	Moon Yoga 90 min	90 min
Head	Headache Relief 90 min	90 min
Traveling	Pre-Flight 10 min	10 min
Traveling	Pre-Flight 15 min	15 min
Traveling	Pre-Flight 20 min	20 min
Traveling	Pre-Flight 25 min	25 min
Traveling	Pre-Flight 30 min	30 min
Traveling	Pre-Flight 45 min	45 min
Traveling	Pre-Flight 60 min	60 min
Traveling	Pre-Flight 90 min	90 min
Flexibility	Lotus Pose Sequence 10 min	10 min
Flexibility	Lotus Pose Sequence 15 min	15 min
Flexibility	Lotus Pose Sequence 20 min	20 min
Flexibility	Lotus Pose Sequence 25 min	25 min
Flexibility	Lotus Pose Sequence 30 min	30 min
Flexibility	Lotus Pose Sequence 45 min	45 min
Flexibility	Lotus Pose Sequence 60 min	60 min
Flexibility	Lotus Pose Sequence 90 min	90 min
Blood Pressure	Blood Pressure Depressor 15 min	15 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 10 min	10 min
Sports	Post-Run 15 min	15 min
Sports	Post-Run 20 min	20 min
Sports	Post-Run 25 min	25 min
Sports	Post-Run 30 min	30 min
Sports	Post-Run 45 min	45 min
Sports	Post-Run 60 min	60 min
Sports	Post-Run 90 min	90 min
Back	Posture Correction 10 min	10 min
Back	Posture Correction 15 min	15 min
Back	Posture Correction 20 min	20 min
Back	Posture Correction 25 min	25 min
Back	Posture Correction 30 min	30 min
Back	Posture Correction 45 min	45 min
Back	Posture Correction 60 min	60 min
Back	Posture Correction 90 min	90 min
Relax	Relaxation 10 min	10 min
Relax	Relaxation 15 min	15 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
Relax	Relaxation 20 min	20 min
Energy	Energy Wake Up 15 min	15 min
Energy	Energy Wake Up 20 min	20 min
Energy	Energy Wake Up 25 min	25 min
Energy	Energy Wake Up 30 min	30 min
Energy	Energy Wake Up 45 min	45 min
Energy	Energy Wake Up 60 min	60 min
Energy	Energy Wake Up 90 min	90 min
Traveling	Post Roadtrip 10 min	10 min
Traveling	Post Roadtrip 15 min	15 min
Traveling	Post Roadtrip 20 min	20 min
Traveling	Post Roadtrip 25 min	25 min
Traveling	Post Roadtrip 30 min	30 min
Traveling	Post Roadtrip 45 min	45 min
Traveling	Post Roadtrip 60 min	60 min
Traveling	Post Roadtrip 90 min	90 min
Varicose Veins	Varicose Veins 10 min	10 min
Varicose Veins	Varicose Veins 15 min	15 min
Varicose Veins	Varicose Veins 20 min	20 min
Varicose Veins	Varicose Veins 25 min	25 min
Varicose Veins	Varicose Veins 30 min	30 min
Varicose Veins	Varicose Veins 45 min	45 min
Varicose Veins	Varicose Veins 60 min	60 min
Varicose Veins	Varicose Veins 90 min	90 min
Flexibility	Stretching 90 min	90 min
Traveling	Postflight 10 min	10 min
Traveling	Postflight 15 min	15 min
Traveling	Postflight 20 min	20 min
Traveling	Postflight 25 min	25 min
Traveling	Postflight 30 min	30 min
Traveling	Postflight 45 min	45 min
Traveling	Postflight 60 min	60 min
Traveling	Postflight 90 min	90 min
Diabetes	Diabetes Prevention 25 min	25 min
Diabetes	Diabetes Prevention 30 min	30 min
Diabetes	Diabetes Prevention 45 min	45 min
Diabetes	Diabetes Prevention 60 min	60 min
Diabetes	Diabetes Prevention 90 min	90 min
Liver	Quit Drinking 25 min	25 min
Liver	Quit Drinking 30 min	30 min
Liver	Quit Drinking 45 min	45 min
Liver	Quit Drinking 60 min	60 min
Liver	Quit Drinking 90 min	90 min
Habits	Quit Smoking 30 min	30 min
Habits	Quit Smoking 45 min	45 min
Habits	Quit Smoking 60 min	60 min
Habits	Quit Smoking 90 min	90 min
Energy	Tibetan gymnastics 15 min	15 min
Energy	Tibetan gymnastics 45 min	45 min
Energy	Tibetan gymnastics 60 min	60 min
Energy	Tibetan gymnastics 90 min	90 min
Depression	Release from anxiety 15 min	15 min
Depression	Release from anxiety 25 min	25 min
Depression	Release from anxiety 30 min	30 min
Depression	Release from anxiety 45 min	45 min
Depression	Release from anxiety 60 min	60 min
Depression	Release from anxiety 90 min	90 min
Depression	Release from anxiety 20 min	20 min
Kidneys	Swelling removal 10 min	10 min
Kidneys	Swelling removal 15 min	15 min
Kidneys	Swelling removal 20 min	20 min
Kidneys	Swelling removal 25 min	25 min
Kidneys	Swelling removal 30 min	30 min
Kidneys	Swelling removal 45 min	45 min
Kidneys	Swelling removal 60 min	60 min
Kidneys	Swelling removal 90 min	90 min
Back	Yoga for Scoliosis 10 min	10 min
Back	Yoga for Scoliosis 15 min	15 min
Back	Yoga for Scoliosis 20 min	20 min
Back	Yoga for Scoliosis 25 min	25 min
Back	Yoga for Scoliosis 30 min	30 min
Back	Yoga for Scoliosis 45 min	45 min
Back	Yoga for Scoliosis 60 min	60 min
Back	Yoga for Scoliosis 90 min	90 min
Sex	Prolongation of pleasure 10 min	10 min
Sex	Prolongation of pleasure 15 min	15 min
Sex	Prolongation of pleasure 20 min	20 min
Sex	Prolongation of pleasure 25 min	25 min
Sex	Prolongation of pleasure 30 min	30 min
Sex	Prolongation of pleasure 45 min	45 min
Sex	Prolongation of pleasure 60 min	60 min
Sex	Prolongation of pleasure 90 min	90 min
Joints	Opening of the hip joints 20 min	20 min
Joints	Opening of the hip joints 25 min	25 min
Joints	Opening of the hip joints 30 min	30 min
Joints	Opening of the hip joints 45 min	45 min
Joints	Opening of the hip joints 60 min	60 min
Joints	Opening of the hip joints 90 min	90 min
Begginer	Yoga for Beginners 20 min	20 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 15 min	15 min
Balance	Balance Development 20 min	20 min
Balance	Balance Development 25 min	25 min
Balance	Balance Development 30 min	30 min
Balance	Balance Development 45 min	45 min
Balance	Balance Development 60 min	60 min
Balance	Balance Development 90 min	90 min
Stress	Yoga after a workday 10 min	10 min
Stress	Yoga after a workday 15 min	15 min
Stress	Yoga after a workday 20 min	20 min
Stress	Yoga after a workday 25 min	25 min
Stress	Yoga after a workday 30 min	30 min
Stress	Yoga after a workday 45 min	45 min
Stress	Yoga after a workday 60 min	60 min
Stress	Yoga after a workday 90 min	90 min
Back	Yoga for Hyperlordosis 60 min	60 min
Back	Yoga for Hyperlordosis 90 min	90 min
Joints	Healthy Knees 45 min	45 min
Joints	Healthy Knees 60 min	60 min
Joints	Healthy Knees 90 min	90 min
Joints	Graceful Wrists and Hands 90 min	90 min
Sports	Yoga for Cyclists 90 min	90 min
Sports	Yoga for Football Players 60 min	60 min
Sports	Yoga for Football Players 90 min	90 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

Loose Standing Rotation occurs 127 times in ready-made courses

Theme	Title	Duration	Day
Immunity	Boost Your Immune in 28 Days 4 w. Day: 6, 7, 8, 9, 11, 12, 14, 21, 22, 23, 24, 26, 27, 28	4 w.	6, 7, 8, 9, 11, 12, 14, 21, 22, 23, 24, 26, 27, 28
Flexibility	Flexible Body in 28 Days 4 w. Day: 1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 19, 20, 21, 22, 23, 25, 27, 28	4 w.	1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 19, 20, 21, 22, 23, 25, 27, 28
Weight Loss	Weight Loss in 28 Days 4 w. Day: 3, 4, 5, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 21, 22, 23, 26, 27, 28	4 w.	3, 4, 5, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 21, 22, 23, 26, 27, 28
Back	Healthy Spine in 28 Days 4 w. Day: 1, 2, 3, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28	4 w.	1, 2, 3, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28
Stress	Anti-Stress in 28 Days 4 w. Day: 1, 2, 3, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28	4 w.	1, 2, 3, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28
Split	Front split in 35 Days 5 w. Day: 1, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 23, 25, 26, 28, 29, 32, 33, 34, 35	5 w.	1, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 23, 25, 26, 28, 29, 32, 33, 34, 35
Depression	Overcoming Depression in 28 Days 4 w. Day: 1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 28	4 w.	1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 28
Joints	Healthy Joints in 28 Days 4 w. Day: 1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28	4 w.	1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28
Energy	Energy Wake Up in 28 Days 4 w. Day: 1, 2, 3, 4, 7, 8, 9, 20, 21, 22, 23, 26	4 w.	1, 2, 3, 4, 7, 8, 9, 20, 21, 22, 23, 26
Flexibility	Yoga Start in 21 Days 3 w. Day: 2, 3, 9, 11, 13, 14, 15, 16, 18, 19, 20, 21	3 w.	2, 3, 9, 11, 13, 14, 15, 16, 18, 19, 20, 21
Sleep	Healthy Sleep in 28 Days 4 w. Day: 2, 3, 4, 5, 7, 8, 9, 10, 11	4 w.	2, 3, 4, 5, 7, 8, 9, 10, 11
Balance	Improve Your Balance in 28 Days 4 w. Day: 1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28	4 w.	1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28
Back	Royal Posture in 28 Days 4 w. Day: 1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28	4 w.	1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28
Abs	6-Pack in 28 Days 4 w. Day: 1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28	4 w.	1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28
Flexibility	Bend Over and Reach the Floor in 28 Days 4 w. Day: 1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28	4 w.	1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28
Energy	Cheerful Morning in 28 Days 4 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28	4 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28
Meditation	Meditation for Beginners in 14 Days 2 w. Day: 4	2 w.	4
Flexibility	Yoga Start in 7 Days 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Weight Loss	Weight Loss in 14 Days 2 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14	2 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14
Flexibility	Yoga Start in 14 Days 2 w. Day: 1, 2, 3, 4, 6, 7, 8, 9, 11, 12, 13, 14	2 w.	1, 2, 3, 4, 6, 7, 8, 9, 11, 12, 13, 14
Weight Loss	Weight Loss in 7 Days 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Weight Loss	Weight Loss in 21 Days 3 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21	3 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21
Self-Esteem	Self-Esteem Boost in 28 Days 4 w. Day: 1, 4, 5, 7, 8, 10, 11, 15, 16, 17, 21, 22, 23, 25, 26, 27, 28	4 w.	1, 4, 5, 7, 8, 10, 11, 15, 16, 17, 21, 22, 23, 25, 26, 27, 28
Waist	Slim Waist in 28 Days 4 w. Day: 1, 2, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28	4 w.	1, 2, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28
Arms	Strong Arms in 28 Days 4 w. Day: 1, 2, 3, 4, 11, 23	4 w.	1, 2, 3, 4, 11, 23
Legs	Slender Legs in 28 Days 4 w. Day: 1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28	4 w.	1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28
Glutes	Tight Butt Challenge in 28 Days 4 w. Day: 1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28	4 w.	1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28
Lower back	Lower Back Pain Relief Challenge in 28 days 4 w. Day: 1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28	4 w.	1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28
Relax	Relaxation in 28 Days 4 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28	4 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28
Arms	Strong Arms in 14 Days 2 w. Day: 4, 7, 9, 12	2 w.	4, 7, 9, 12
Depression	Overcoming Depression in 14 Days 2 w. Day: 11, 12, 13, 14	2 w.	11, 12, 13, 14
Sleep	Healthy Sleep in 14 Days 2 w. Day: 1, 2, 3, 4, 6, 7, 8, 9, 10, 11, 12, 13, 14	2 w.	1, 2, 3, 4, 6, 7, 8, 9, 10, 11, 12, 13, 14
Abs	6-Pack in 14 Days 2 w. Day: 4, 5, 6	2 w.	4, 5, 6
Waist	Slim Waist Challenge in 14 Days 2 w. Day: 5, 11, 12	2 w.	5, 11, 12
Lower back	Lower Back Pain Relief Challenge in 14 days 2 w. Day: 6, 8, 10, 13, 14	2 w.	6, 8, 10, 13, 14
Back	Royal Posture in 14 Days 2 w. Day: 10	2 w.	10
Back	Healthy Spine in 14 Days 2 w. Day: 2, 4, 6, 7, 11	2 w.	2, 4, 6, 7, 11
Joints	Healthy Joints in 14 Days 2 w. Day: 3, 12, 14	2 w.	3, 12, 14
Flexibility	Flexible Body in 14 Days 2 w. Day: 1, 2, 3, 5	2 w.	1, 2, 3, 5
Relax	Relaxation in 7 Days 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Lower back	Lower Back Pain Relief Challenge in 7 days 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Split	Side split in 7 Days 1 w. Day: 1, 2, 3, 7	1 w.	1, 2, 3, 7
Sleep	Healthy Sleep in 7 Days 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Split	Front split in 7 Days 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Flexibility	Bend Over and Reach the Floor in 7 Days 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Joints	Healthy Joints in 7 Days 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Back	Healthy Spine in 7 Days 1 w. Day: 2, 3, 4, 5, 6, 7	1 w.	2, 3, 4, 5, 6, 7
Flexibility	Flexible Body in 7 Days 1 w. Day: 1, 2, 3, 4, 5, 6	1 w.	1, 2, 3, 4, 5, 6
Energy	Energy Wake Up in 14 Days 2 w. Day: 1, 2, 3, 5, 6	2 w.	1, 2, 3, 5, 6
Glutes	Tight Butt Challenge in 14 days 2 w. Day: 1, 10	2 w.	1, 10
Balance	Improve Your Balance in 14 Days 2 w. Day: 1, 2, 3, 4, 6, 7, 8, 9, 10, 11, 12, 13	2 w.	1, 2, 3, 4, 6, 7, 8, 9, 10, 11, 12, 13
Legs	Slender Legs in 14 Days 2 w. Day: 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14	2 w.	3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14
Self-Esteem	Self-Esteem Boost in 7 Days 2 w. Day: 1, 2, 3, 7, 10, 12, 14	2 w.	1, 2, 3, 7, 10, 12, 14
Relax	Relaxation in 14 Days 2 w. Day: 6, 7, 8, 9, 10, 11, 12, 13, 14	2 w.	6, 7, 8, 9, 10, 11, 12, 13, 14
Immunity	Boost Your Immune in 14 Days 2 w. Day: 5, 6, 7, 8, 9, 10, 11, 14	2 w.	5, 6, 7, 8, 9, 10, 11, 14
Immunity	Boost Your Immune in 21 Days 3 w. Day: 12, 13, 14, 15, 16, 17, 18, 21	3 w.	12, 13, 14, 15, 16, 17, 18, 21
Flexibility	Flexible Body in 21 Days 3 w. Day: 1, 2, 3, 4, 5, 6, 8, 9, 10, 12	3 w.	1, 2, 3, 4, 5, 6, 8, 9, 10, 12
Split	Front split in 21 Days 3 w. Day: 1, 2, 3, 4, 5, 6, 7	3 w.	1, 2, 3, 4, 5, 6, 7
Depression	Overcoming Depression in 21 Days 3 w. Day: 18, 19, 20, 21	3 w.	18, 19, 20, 21
Joints	Healthy Joints in 21 Days 3 w. Day: 1, 2, 3, 4, 5, 6, 7, 10, 19, 21	3 w.	1, 2, 3, 4, 5, 6, 7, 10, 19, 21
Energy	Energy Wake Up in 7 Days 3 w. Day: 8, 9, 10, 12, 13	3 w.	8, 9, 10, 12, 13
Sleep	Healthy Sleep in 21 Days 3 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 18, 19, 20, 21	3 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 18, 19, 20, 21
Balance	Improve Your Balance in 21 Days 3 w. Day: 8, 9, 10, 11, 13, 14, 15, 16, 17, 18, 19, 20	3 w.	8, 9, 10, 11, 13, 14, 15, 16, 17, 18, 19, 20
Back	Royal Posture in 21 Days 3 w. Day: 17	3 w.	17
Abs	6-Pack in 21 Days 3 w. Day: 11, 12, 13	3 w.	11, 12, 13
Flexibility	Bend Over and Reach the Floor in 21 Days 3 w. Day: 1, 2, 3, 4, 5, 6, 7	3 w.	1, 2, 3, 4, 5, 6, 7
Meditation	Meditation for Beginners in 21 Days 3 w. Day: 11	3 w.	11
Waist	Slim Waist in 21 Days 3 w. Day: 12, 18, 19	3 w.	12, 18, 19
Glutes	Tight Butt in 21 Days 3 w. Day: 8, 17	3 w.	8, 17
Legs	Slender Legs in 21 Days 3 w. Day: 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21	3 w.	10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21
Self-Esteem	Self-Esteem Boost in 21 Days 3 w. Day: 8, 9, 10, 14, 17, 19, 21	3 w.	8, 9, 10, 14, 17, 19, 21
Arms	Strong Arms in 21 Days 3 w. Day: 11, 14, 16, 19	3 w.	11, 14, 16, 19
Lower back	Lower Back Pain Relief in 21 days 3 w. Day: 1, 2, 3, 4, 5, 6, 7, 13, 15, 17, 20, 21	3 w.	1, 2, 3, 4, 5, 6, 7, 13, 15, 17, 20, 21
Relax	Relaxation in 21 Days 3 w. Day: 1, 2, 3, 4, 5, 6, 7, 13, 14, 15, 16, 17, 18, 19, 20, 21	3 w.	1, 2, 3, 4, 5, 6, 7, 13, 14, 15, 16, 17, 18, 19, 20, 21
Split	Side split in 21 Days 3 w. Day: 1, 2, 3, 7	3 w.	1, 2, 3, 7
Back	Healthy Spine in 21 Days 3 w. Day: 2, 3, 4, 5, 6, 7, 9, 11, 13, 15, 18	3 w.	2, 3, 4, 5, 6, 7, 9, 11, 13, 15, 18
Habits	Stop Drinking in 7 Days 1 w. Day: 1, 2, 4, 5, 6, 7	1 w.	1, 2, 4, 5, 6, 7
Habits	Stop Drinking in 14 Days 2 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 14	2 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 14
Habits	Stop Drinking in 21 Days 3 w. Day: 1, 2, 3, 5, 6, 7, 20	3 w.	1, 2, 3, 5, 6, 7, 20
Habits	Stop Drinking in 28 Days 4 w. Day: 1, 3, 5, 6, 8, 10, 11, 12, 13, 16, 18, 19, 20, 28	4 w.	1, 3, 5, 6, 8, 10, 11, 12, 13, 16, 18, 19, 20, 28
Back	Yoga for Scoliosis in 7 Days 1 w. Day: 3, 4, 5, 6, 7	1 w.	3, 4, 5, 6, 7
Back	Yoga for Scoliosis in 14 Days 2 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 14	2 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 14
Back	Yoga for Scoliosis in 21 Days 3 w. Day: 1, 2, 4, 5, 6, 16, 18, 20	3 w.	1, 2, 4, 5, 6, 16, 18, 20
Back	Yoga for Scoliosis in 28 Days 4 w. Day: 4, 7, 15, 17, 18, 23, 26, 28	4 w.	4, 7, 15, 17, 18, 23, 26, 28
Sex	The prolongation of sexual pleasure for 3 months 12 w. Day: 1, 2, 3, 4, 5, 6, 29, 30, 31, 34, 50, 53, 55	12 w.	1, 2, 3, 4, 5, 6, 29, 30, 31, 34, 50, 53, 55
Split	Front split in 28 Days 4 w. Day: 2, 3, 4, 12, 13	4 w.	2, 3, 4, 12, 13
Split	Side split in 28 days 4 w. Day: 1, 3, 5, 8	4 w.	1, 3, 5, 8
Split	Side split in 35 days 5 w. Day: 1, 4, 5	5 w.	1, 4, 5
Weight Loss	Edema Reduction in 7 Days 1 w. Day: 1	1 w.	1
Weight Loss	Edema Reduction in 14 Days 2 w. Day: 2, 3, 5, 10, 11, 12, 13	2 w.	2, 3, 5, 10, 11, 12, 13
Weight Loss	Edema Reduction in 21 Days 3 w. Day: 1, 2, 3, 5, 6	3 w.	1, 2, 3, 5, 6
Weight Loss	Edema Reduction in 28 Days 4 w. Day: 2, 3, 6, 25, 27	4 w.	2, 3, 6, 25, 27
Joints	Hip Opening in 21 Days 3 w. Day: 1, 2, 3, 4	3 w.	1, 2, 3, 4
Joints	Hip Opening in 28 Days 4 w. Day: 1, 3, 5, 6, 15, 16, 18, 19, 20	4 w.	1, 3, 5, 6, 15, 16, 18, 19, 20
Harmony	Inner Harmony in 21 Days 3 w. Day: 7	3 w.	7
Harmony	Inner Harmony in 28 Days 4 w. Day: 1, 3, 4, 15	4 w.	1, 3, 4, 15
Cardio	Healthy Heart in 7 Days 1 w. Day: 6	1 w.	6
Cardio	Healthy Heart in 14 Days 2 w. Day: 5, 11	2 w.	5, 11
Cardio	Healthy Heart in 21 Days 3 w. Day: 2	3 w.	2
Cardio	Healthy Heart in 28 Days 4 w. Day: 3, 9, 10	4 w.	3, 9, 10
Advanced	Yoga for Advanced in 21 days 3 w. Day: 3, 6, 7, 14, 21	3 w.	3, 6, 7, 14, 21
Advanced	Yoga for Advanced in 28 days 4 w. Day: 2, 3, 6, 9, 13, 21, 24	4 w.	2, 3, 6, 9, 13, 21, 24
Advanced	Yoga for Advanced in 35 days 5 w. Day: 2, 4, 5, 6, 9, 10, 11, 12, 13, 21, 35	5 w.	2, 4, 5, 6, 9, 10, 11, 12, 13, 21, 35
After Pregnancy	Recovery After Childbirth in 7 Days 1 w. Day: 1, 3, 6, 7	1 w.	1, 3, 6, 7
After Pregnancy	Recovery After Childbirth in 14 Days 2 w. Day: 2, 6, 10, 11, 12, 13	2 w.	2, 6, 10, 11, 12, 13
After Pregnancy	Recovery After Childbirth in 21 Days 3 w. Day: 3, 4, 5, 9, 10, 11, 12, 14	3 w.	3, 4, 5, 9, 10, 11, 12, 14
After Pregnancy	Recovery After Childbirth in 28 Days 4 w. Day: 2, 5, 9, 10	4 w.	2, 5, 9, 10
Neck	Healthy Neck in 7 Days 1 w. Day: 2, 3, 4, 5	1 w.	2, 3, 4, 5
Neck	Healthy Neck in 14 Days 2 w. Day: 1, 2, 3, 4, 5, 6, 10, 12, 13	2 w.	1, 2, 3, 4, 5, 6, 10, 12, 13
Neck	Healthy Neck in 21 Days 3 w. Day: 3, 4, 5, 6, 7, 8, 9, 11, 12, 13, 14	3 w.	3, 4, 5, 6, 7, 8, 9, 11, 12, 13, 14
Neck	Healthy Neck in 28 Days 4 w. Day: 1, 2, 3, 5, 6, 9, 11, 13, 23, 26, 28	4 w.	1, 2, 3, 5, 6, 9, 11, 13, 23, 26, 28
Head	Relief from headache in 7 days 1 w. Day: 2, 3, 4, 5, 6, 7	1 w.	2, 3, 4, 5, 6, 7
Head	Relief from headache in 14 days 2 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14	2 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14
Head	Relief from headache in 21 days 3 w. Day: 1, 3, 4, 5, 6, 8, 9, 11, 13, 15, 16, 17, 18, 19, 20	3 w.	1, 3, 4, 5, 6, 8, 9, 11, 13, 15, 16, 17, 18, 19, 20
Head	Relief from headache in 28 days 4 w. Day: 3, 4, 9, 11, 12, 15, 16, 17, 18, 19, 20, 21, 22, 23, 25, 26, 27	4 w.	3, 4, 9, 11, 12, 15, 16, 17, 18, 19, 20, 21, 22, 23, 25, 26, 27
Weight Loss	Slim Body in 7 Days 1 w. Day: 5	1 w.	5
Breasts	Beautiful Chest in 7 Days 1 w. Day: 1, 2, 3, 5, 6	1 w.	1, 2, 3, 5, 6
Breasts	Beautiful Chest in 14 Days 2 w. Day: 1, 3, 7, 9, 12	2 w.	1, 3, 7, 9, 12
Breasts	Beautiful Chest in 21 Days 3 w. Day: 3, 5	3 w.	3, 5
Breasts	Beautiful Chest in 28 Days 4 w. Day: 6, 9, 20	4 w.	6, 9, 20
Digestion	Healthy Digestion in 14 Days 2 w. Day: 2, 3, 11	2 w.	2, 3, 11
Digestion	Healthy Digestion in 21 Days 3 w. Day: 3, 9, 11	3 w.	3, 9, 11
Digestion	Healthy Digestion in 28 Days 4 w. Day: 3, 8, 9, 16, 19, 22	4 w.	3, 8, 9, 16, 19, 22
Sex	The prolongation of sexual pleasure for 7 days 1 w. Day: 1	1 w.	1
Sex	The prolongation of sexual pleasure for 14 days 2 w. Day: 3, 7, 9, 11, 13	2 w.	3, 7, 9, 11, 13
Sex	The prolongation of sexual pleasure for 21 days 3 w. Day: 2, 10, 13	3 w.	2, 10, 13
Sex	The prolongation of sexual pleasure for 28 days 4 w. Day: 1, 3, 9, 11, 13, 18	4 w.	1, 3, 9, 11, 13, 18

Details of the exercise

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Challenges

Loose Standing Rotation occurs 379 times in ready-made lessons

Lesson	Duration
A. Shishonin's Yoga for Hypertension	30 min
Tibetan gymnastics	25 min
Slender Legs	10 min
Slender Legs	15 min
Slender Legs	20 min
Slender Legs	25 min
Slender Legs	30 min
Slender Legs	45 min
Slender Legs	60 min
Slender Legs	90 min
Healthy Joints	90 min
Immune Boost	10 min
Immune Boost	15 min
Immune Boost	20 min
Immune Boost	25 min
Immune Boost	30 min
Immune Boost	45 min
Immune Boost	60 min
Immune Boost	90 min
Visual Clarity	10 min
Visual Clarity	15 min
Visual Clarity	20 min
Visual Clarity	25 min
Visual Clarity	30 min
Visual Clarity	45 min
Visual Clarity	60 min
Visual Clarity	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
Slim Waist	30 min
Slim Waist	45 min
Slim Waist	60 min
Slim Waist	90 min
The Splits	10 min
The Splits	15 min
The Splits	20 min
The Splits	25 min
The Splits	30 min
The Splits	45 min
The Splits	60 min
The Splits	90 min
Pregnancy Prep	60 min
Pregnancy Prep	90 min
Cystitis Prevention	10 min
Cystitis Prevention	15 min
Cystitis Prevention	20 min
Cystitis Prevention	25 min
Cystitis Prevention	30 min
Cystitis Prevention	45 min
Cystitis Prevention	60 min
Cystitis Prevention	90 min
Female Period	10 min
Female Period	15 min
Female Period	20 min
Female Period	25 min
Female Period	30 min
Female Period	45 min
Female Period	60 min
Female Period	90 min
Cheerful Morning	10 min
Cheerful Morning	15 min
Cheerful Morning	20 min
Cheerful Morning	25 min
Cheerful Morning	30 min
Cheerful Morning	45 min
Cheerful Morning	60 min
Cheerful Morning	90 min
Cheer U Up	10 min
Cheer U Up	15 min
Cheer U Up	20 min
Cheer U Up	25 min
Cheer U Up	30 min
Cheer U Up	45 min
Cheer U Up	60 min
Cheer U Up	90 min
Night Yoga	10 min
Night Yoga	15 min
Night Yoga	20 min
Night Yoga	25 min
Night Yoga	30 min
Night Yoga	45 min
Night Yoga	60 min
Night Yoga	90 min
Depression Avoider	90 min
Energy Booster	10 min
Energy Booster	15 min
Energy Booster	20 min
Energy Booster	25 min
Energy Booster	30 min
Energy Booster	45 min
Energy Booster	60 min
Energy Booster	90 min
Flexible Body	10 min
Flexible Body	15 min
Flexible Body	20 min
Flexible Body	25 min
Flexible Body	30 min
Flexible Body	45 min
Flexible Body	60 min
Flexible Body	90 min
Get Dynamic	20 min
Get Dynamic	25 min
Get Dynamic	30 min
Get Dynamic	45 min
Get Dynamic	60 min
Get Dynamic	90 min
Pre-Run	10 min
Pre-Run	15 min
Pre-Run	20 min
Pre-Run	25 min
Pre-Run	30 min
Pre-Run	45 min
Pre-Run	60 min
Pre-Run	90 min
Healthy Liver	10 min
Healthy Liver	15 min
Healthy Liver	20 min
Healthy Liver	25 min
Healthy Liver	30 min
Healthy Liver	45 min
Healthy Liver	60 min
Healthy Liver	90 min
Healthy Kidneys	10 min
Healthy Kidneys	15 min
Healthy Kidneys	20 min
Healthy Kidneys	25 min
Healthy Kidneys	30 min
Healthy Kidneys	45 min
Healthy Kidneys	60 min
Healthy Kidneys	90 min
Lower Back Pain Relief	10 min
Lower Back Pain Relief	15 min
Lower Back Pain Relief	20 min
Lower Back Pain Relief	25 min
Lower Back Pain Relief	30 min
Lower Back Pain Relief	45 min
Lower Back Pain Relief	60 min
Lower Back Pain Relief	90 min
Back Pain Relief	10 min
Back Pain Relief	15 min
Back Pain Relief	20 min
Back Pain Relief	25 min
Back Pain Relief	30 min
Back Pain Relief	45 min
Back Pain Relief	60 min
Back Pain Relief	90 min
Swimming Sequence	10 min
Swimming Sequence	15 min
Swimming Sequence	20 min
Swimming Sequence	25 min
Swimming Sequence	30 min
Swimming Sequence	60 min
Swimming Sequence	45 min
Swimming Sequence	90 min
Snowboarding Sequence	10 min
Snowboarding Sequence	15 min
Snowboarding Sequence	20 min
Snowboarding Sequence	25 min
Snowboarding Sequence	30 min
Snowboarding Sequence	45 min
Snowboarding Sequence	60 min
Snowboarding Sequence	90 min
Tennis Sequence	90 min
Skiing Sequence	45 min
Skiing Sequence	60 min
Skiing Sequence	90 min
Yoga 60+ Cardio	10 min
Yoga 60+ Cardio	15 min
Yoga 60+ Cardio	20 min
Yoga 60+ Cardio	25 min
Yoga 60+ Cardio	30 min
Yoga 60+ fo Back Pain Relief	10 min
Yoga 60+ fo Back Pain Relief	15 min
Yoga 60+ fo Back Pain Relief	20 min
Yoga 60+ fo Back Pain Relief	25 min
Yoga 60+ fo Back Pain Relief	30 min
Yoga 60+ for Blood Pressure Depression	10 min
Yoga 60+ for Blood Pressure Depression	15 min
Yoga 60+ for Blood Pressure Depression	20 min
Yoga 60+ for Blood Pressure Depression	25 min
Yoga 60+ for Blood Pressure Depression	30 min
Yoga 75+ for Back Pain Relief	10 min
Yoga 75+ for Back Pain Relief	15 min
Yoga 75+ for Back Pain Relief	20 min
Healthy Sleep	10 min
Healthy Sleep	15 min
Healthy Sleep	20 min
Healthy Sleep	25 min
Healthy Sleep	30 min
Healthy Sleep	45 min
Healthy Sleep	60 min
Healthy Sleep	90 min
6-Pack	90 min
Lungs Lymphatic Drainage	20 min
Lungs Lymphatic Drainage	25 min
Lungs Lymphatic Drainage	30 min
Lungs Lymphatic Drainage	45 min
Lungs Lymphatic Drainage	60 min
Lungs Lymphatic Drainage	90 min
Moon Yoga	10 min
Moon Yoga	15 min
Moon Yoga	20 min
Moon Yoga	25 min
Moon Yoga	30 min
Moon Yoga	45 min
Moon Yoga	60 min
Moon Yoga	90 min
Headache Relief	90 min
Pre-Flight	10 min
Pre-Flight	15 min
Pre-Flight	20 min
Pre-Flight	25 min
Pre-Flight	30 min
Pre-Flight	45 min
Pre-Flight	60 min
Pre-Flight	90 min
Lotus Pose Sequence	10 min
Lotus Pose Sequence	15 min
Lotus Pose Sequence	20 min
Lotus Pose Sequence	25 min
Lotus Pose Sequence	30 min
Lotus Pose Sequence	45 min
Lotus Pose Sequence	60 min
Lotus Pose Sequence	90 min
Blood Pressure Depressor	15 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	10 min
Post-Run	15 min
Post-Run	20 min
Post-Run	25 min
Post-Run	30 min
Post-Run	45 min
Post-Run	60 min
Post-Run	90 min
Posture Correction	10 min
Posture Correction	15 min
Posture Correction	20 min
Posture Correction	25 min
Posture Correction	30 min
Posture Correction	45 min
Posture Correction	60 min
Posture Correction	90 min
Relaxation	10 min
Relaxation	15 min
Relaxation	25 min
Relaxation	30 min
Relaxation	45 min
Relaxation	60 min
Relaxation	90 min
Relaxation	20 min
Energy Wake Up	15 min
Energy Wake Up	20 min
Energy Wake Up	25 min
Energy Wake Up	30 min
Energy Wake Up	45 min
Energy Wake Up	60 min
Energy Wake Up	90 min
Post Roadtrip	10 min
Post Roadtrip	15 min
Post Roadtrip	20 min
Post Roadtrip	25 min
Post Roadtrip	30 min
Post Roadtrip	45 min
Post Roadtrip	60 min
Post Roadtrip	90 min
Varicose Veins	10 min
Varicose Veins	15 min
Varicose Veins	20 min
Varicose Veins	25 min
Varicose Veins	30 min
Varicose Veins	45 min
Varicose Veins	60 min
Varicose Veins	90 min
Stretching	90 min
Postflight	10 min
Postflight	15 min
Postflight	20 min
Postflight	25 min
Postflight	30 min
Postflight	45 min
Postflight	60 min
Postflight	90 min
Diabetes Prevention	25 min
Diabetes Prevention	30 min
Diabetes Prevention	45 min
Diabetes Prevention	60 min
Diabetes Prevention	90 min
Quit Drinking	25 min
Quit Drinking	30 min
Quit Drinking	45 min
Quit Drinking	60 min
Quit Drinking	90 min
Quit Smoking	30 min
Quit Smoking	45 min
Quit Smoking	60 min
Quit Smoking	90 min
Tibetan gymnastics	15 min
Tibetan gymnastics	45 min
Tibetan gymnastics	60 min
Tibetan gymnastics	90 min
Release from anxiety	15 min
Release from anxiety	25 min
Release from anxiety	30 min
Release from anxiety	45 min
Release from anxiety	60 min
Release from anxiety	90 min
Release from anxiety	20 min
Swelling removal	10 min
Swelling removal	15 min
Swelling removal	20 min
Swelling removal	25 min
Swelling removal	30 min
Swelling removal	45 min
Swelling removal	60 min
Swelling removal	90 min
Yoga for Scoliosis	10 min
Yoga for Scoliosis	15 min
Yoga for Scoliosis	20 min
Yoga for Scoliosis	25 min
Yoga for Scoliosis	30 min
Yoga for Scoliosis	45 min
Yoga for Scoliosis	60 min
Yoga for Scoliosis	90 min
Prolongation of pleasure	10 min
Prolongation of pleasure	15 min
Prolongation of pleasure	20 min
Prolongation of pleasure	25 min
Prolongation of pleasure	30 min
Prolongation of pleasure	45 min
Prolongation of pleasure	60 min
Prolongation of pleasure	90 min
Opening of the hip joints	20 min
Opening of the hip joints	25 min
Opening of the hip joints	30 min
Opening of the hip joints	45 min
Opening of the hip joints	60 min
Opening of the hip joints	90 min
Yoga for Beginners	20 min
Yoga for Beginners	45 min
Yoga for Beginners	60 min
Yoga for Beginners	90 min
Balance Development	15 min
Balance Development	20 min
Balance Development	25 min
Balance Development	30 min
Balance Development	45 min
Balance Development	60 min
Balance Development	90 min
Yoga after a workday	10 min
Yoga after a workday	15 min
Yoga after a workday	20 min
Yoga after a workday	25 min
Yoga after a workday	30 min
Yoga after a workday	45 min
Yoga after a workday	60 min
Yoga after a workday	90 min
Yoga for Hyperlordosis	60 min
Yoga for Hyperlordosis	90 min
Healthy Knees	45 min
Healthy Knees	60 min
Healthy Knees	90 min
Graceful Wrists and Hands	90 min
Yoga for Cyclists	90 min
Yoga for Football Players	60 min
Yoga for Football Players	90 min
Yoga During Menopause	45 min
Yoga During Menopause	60 min
Yoga During Menopause	90 min

Loose Standing Rotation occurs 127 times in ready-made courses

Theme	Title	Duration	Day
Immunity	Boost Your Immune in 28 Days 4 w. Day: 6, 7, 8, 9, 11, 12, 14, 21, 22, 23, 24, 26, 27, 28	4 w.	6, 7, 8, 9, 11, 12, 14, 21, 22, 23, 24, 26, 27, 28
Flexibility	Flexible Body in 28 Days 4 w. Day: 1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 19, 20, 21, 22, 23, 25, 27, 28	4 w.	1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 19, 20, 21, 22, 23, 25, 27, 28
Weight Loss	Weight Loss in 28 Days 4 w. Day: 3, 4, 5, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 21, 22, 23, 26, 27, 28	4 w.	3, 4, 5, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 21, 22, 23, 26, 27, 28
Back	Healthy Spine in 28 Days 4 w. Day: 1, 2, 3, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28	4 w.	1, 2, 3, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28
Stress	Anti-Stress in 28 Days 4 w. Day: 1, 2, 3, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28	4 w.	1, 2, 3, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28
Split	Front split in 35 Days 5 w. Day: 1, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 23, 25, 26, 28, 29, 32, 33, 34, 35	5 w.	1, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 23, 25, 26, 28, 29, 32, 33, 34, 35
Depression	Overcoming Depression in 28 Days 4 w. Day: 1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 28	4 w.	1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 28
Joints	Healthy Joints in 28 Days 4 w. Day: 1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28	4 w.	1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28
Energy	Energy Wake Up in 28 Days 4 w. Day: 1, 2, 3, 4, 7, 8, 9, 20, 21, 22, 23, 26	4 w.	1, 2, 3, 4, 7, 8, 9, 20, 21, 22, 23, 26
Flexibility	Yoga Start in 21 Days 3 w. Day: 2, 3, 9, 11, 13, 14, 15, 16, 18, 19, 20, 21	3 w.	2, 3, 9, 11, 13, 14, 15, 16, 18, 19, 20, 21
Sleep	Healthy Sleep in 28 Days 4 w. Day: 2, 3, 4, 5, 7, 8, 9, 10, 11	4 w.	2, 3, 4, 5, 7, 8, 9, 10, 11
Balance	Improve Your Balance in 28 Days 4 w. Day: 1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28	4 w.	1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28
Back	Royal Posture in 28 Days 4 w. Day: 1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28	4 w.	1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28
Abs	6-Pack in 28 Days 4 w. Day: 1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28	4 w.	1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28
Flexibility	Bend Over and Reach the Floor in 28 Days 4 w. Day: 1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28	4 w.	1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28
Energy	Cheerful Morning in 28 Days 4 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28	4 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28
Meditation	Meditation for Beginners in 14 Days 2 w. Day: 4	2 w.	4
Flexibility	Yoga Start in 7 Days 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Weight Loss	Weight Loss in 14 Days 2 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14	2 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14
Flexibility	Yoga Start in 14 Days 2 w. Day: 1, 2, 3, 4, 6, 7, 8, 9, 11, 12, 13, 14	2 w.	1, 2, 3, 4, 6, 7, 8, 9, 11, 12, 13, 14
Weight Loss	Weight Loss in 7 Days 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Weight Loss	Weight Loss in 21 Days 3 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21	3 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21
Self-Esteem	Self-Esteem Boost in 28 Days 4 w. Day: 1, 4, 5, 7, 8, 10, 11, 15, 16, 17, 21, 22, 23, 25, 26, 27, 28	4 w.	1, 4, 5, 7, 8, 10, 11, 15, 16, 17, 21, 22, 23, 25, 26, 27, 28
Waist	Slim Waist in 28 Days 4 w. Day: 1, 2, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28	4 w.	1, 2, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28
Arms	Strong Arms in 28 Days 4 w. Day: 1, 2, 3, 4, 11, 23	4 w.	1, 2, 3, 4, 11, 23
Legs	Slender Legs in 28 Days 4 w. Day: 1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28	4 w.	1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28
Glutes	Tight Butt Challenge in 28 Days 4 w. Day: 1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28	4 w.	1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28
Lower back	Lower Back Pain Relief Challenge in 28 days 4 w. Day: 1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28	4 w.	1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28
Relax	Relaxation in 28 Days 4 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28	4 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28
Arms	Strong Arms in 14 Days 2 w. Day: 4, 7, 9, 12	2 w.	4, 7, 9, 12
Depression	Overcoming Depression in 14 Days 2 w. Day: 11, 12, 13, 14	2 w.	11, 12, 13, 14
Sleep	Healthy Sleep in 14 Days 2 w. Day: 1, 2, 3, 4, 6, 7, 8, 9, 10, 11, 12, 13, 14	2 w.	1, 2, 3, 4, 6, 7, 8, 9, 10, 11, 12, 13, 14
Abs	6-Pack in 14 Days 2 w. Day: 4, 5, 6	2 w.	4, 5, 6
Waist	Slim Waist Challenge in 14 Days 2 w. Day: 5, 11, 12	2 w.	5, 11, 12
Lower back	Lower Back Pain Relief Challenge in 14 days 2 w. Day: 6, 8, 10, 13, 14	2 w.	6, 8, 10, 13, 14
Back	Royal Posture in 14 Days 2 w. Day: 10	2 w.	10
Back	Healthy Spine in 14 Days 2 w. Day: 2, 4, 6, 7, 11	2 w.	2, 4, 6, 7, 11
Joints	Healthy Joints in 14 Days 2 w. Day: 3, 12, 14	2 w.	3, 12, 14
Flexibility	Flexible Body in 14 Days 2 w. Day: 1, 2, 3, 5	2 w.	1, 2, 3, 5
Relax	Relaxation in 7 Days 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Lower back	Lower Back Pain Relief Challenge in 7 days 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Split	Side split in 7 Days 1 w. Day: 1, 2, 3, 7	1 w.	1, 2, 3, 7
Sleep	Healthy Sleep in 7 Days 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Split	Front split in 7 Days 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Flexibility	Bend Over and Reach the Floor in 7 Days 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Joints	Healthy Joints in 7 Days 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Back	Healthy Spine in 7 Days 1 w. Day: 2, 3, 4, 5, 6, 7	1 w.	2, 3, 4, 5, 6, 7
Flexibility	Flexible Body in 7 Days 1 w. Day: 1, 2, 3, 4, 5, 6	1 w.	1, 2, 3, 4, 5, 6
Energy	Energy Wake Up in 14 Days 2 w. Day: 1, 2, 3, 5, 6	2 w.	1, 2, 3, 5, 6
Glutes	Tight Butt Challenge in 14 days 2 w. Day: 1, 10	2 w.	1, 10
Balance	Improve Your Balance in 14 Days 2 w. Day: 1, 2, 3, 4, 6, 7, 8, 9, 10, 11, 12, 13	2 w.	1, 2, 3, 4, 6, 7, 8, 9, 10, 11, 12, 13
Legs	Slender Legs in 14 Days 2 w. Day: 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14	2 w.	3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14
Self-Esteem	Self-Esteem Boost in 7 Days 2 w. Day: 1, 2, 3, 7, 10, 12, 14	2 w.	1, 2, 3, 7, 10, 12, 14
Relax	Relaxation in 14 Days 2 w. Day: 6, 7, 8, 9, 10, 11, 12, 13, 14	2 w.	6, 7, 8, 9, 10, 11, 12, 13, 14
Immunity	Boost Your Immune in 14 Days 2 w. Day: 5, 6, 7, 8, 9, 10, 11, 14	2 w.	5, 6, 7, 8, 9, 10, 11, 14
Immunity	Boost Your Immune in 21 Days 3 w. Day: 12, 13, 14, 15, 16, 17, 18, 21	3 w.	12, 13, 14, 15, 16, 17, 18, 21
Flexibility	Flexible Body in 21 Days 3 w. Day: 1, 2, 3, 4, 5, 6, 8, 9, 10, 12	3 w.	1, 2, 3, 4, 5, 6, 8, 9, 10, 12
Split	Front split in 21 Days 3 w. Day: 1, 2, 3, 4, 5, 6, 7	3 w.	1, 2, 3, 4, 5, 6, 7
Depression	Overcoming Depression in 21 Days 3 w. Day: 18, 19, 20, 21	3 w.	18, 19, 20, 21
Joints	Healthy Joints in 21 Days 3 w. Day: 1, 2, 3, 4, 5, 6, 7, 10, 19, 21	3 w.	1, 2, 3, 4, 5, 6, 7, 10, 19, 21
Energy	Energy Wake Up in 7 Days 3 w. Day: 8, 9, 10, 12, 13	3 w.	8, 9, 10, 12, 13
Sleep	Healthy Sleep in 21 Days 3 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 18, 19, 20, 21	3 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 18, 19, 20, 21
Balance	Improve Your Balance in 21 Days 3 w. Day: 8, 9, 10, 11, 13, 14, 15, 16, 17, 18, 19, 20	3 w.	8, 9, 10, 11, 13, 14, 15, 16, 17, 18, 19, 20
Back	Royal Posture in 21 Days 3 w. Day: 17	3 w.	17
Abs	6-Pack in 21 Days 3 w. Day: 11, 12, 13	3 w.	11, 12, 13
Flexibility	Bend Over and Reach the Floor in 21 Days 3 w. Day: 1, 2, 3, 4, 5, 6, 7	3 w.	1, 2, 3, 4, 5, 6, 7
Meditation	Meditation for Beginners in 21 Days 3 w. Day: 11	3 w.	11
Waist	Slim Waist in 21 Days 3 w. Day: 12, 18, 19	3 w.	12, 18, 19
Glutes	Tight Butt in 21 Days 3 w. Day: 8, 17	3 w.	8, 17
Legs	Slender Legs in 21 Days 3 w. Day: 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21	3 w.	10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21
Self-Esteem	Self-Esteem Boost in 21 Days 3 w. Day: 8, 9, 10, 14, 17, 19, 21	3 w.	8, 9, 10, 14, 17, 19, 21
Arms	Strong Arms in 21 Days 3 w. Day: 11, 14, 16, 19	3 w.	11, 14, 16, 19
Lower back	Lower Back Pain Relief in 21 days 3 w. Day: 1, 2, 3, 4, 5, 6, 7, 13, 15, 17, 20, 21	3 w.	1, 2, 3, 4, 5, 6, 7, 13, 15, 17, 20, 21
Relax	Relaxation in 21 Days 3 w. Day: 1, 2, 3, 4, 5, 6, 7, 13, 14, 15, 16, 17, 18, 19, 20, 21	3 w.	1, 2, 3, 4, 5, 6, 7, 13, 14, 15, 16, 17, 18, 19, 20, 21
Split	Side split in 21 Days 3 w. Day: 1, 2, 3, 7	3 w.	1, 2, 3, 7
Back	Healthy Spine in 21 Days 3 w. Day: 2, 3, 4, 5, 6, 7, 9, 11, 13, 15, 18	3 w.	2, 3, 4, 5, 6, 7, 9, 11, 13, 15, 18
Habits	Stop Drinking in 7 Days 1 w. Day: 1, 2, 4, 5, 6, 7	1 w.	1, 2, 4, 5, 6, 7
Habits	Stop Drinking in 14 Days 2 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 14	2 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 14
Habits	Stop Drinking in 21 Days 3 w. Day: 1, 2, 3, 5, 6, 7, 20	3 w.	1, 2, 3, 5, 6, 7, 20
Habits	Stop Drinking in 28 Days 4 w. Day: 1, 3, 5, 6, 8, 10, 11, 12, 13, 16, 18, 19, 20, 28	4 w.	1, 3, 5, 6, 8, 10, 11, 12, 13, 16, 18, 19, 20, 28
Back	Yoga for Scoliosis in 7 Days 1 w. Day: 3, 4, 5, 6, 7	1 w.	3, 4, 5, 6, 7
Back	Yoga for Scoliosis in 14 Days 2 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 14	2 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 14
Back	Yoga for Scoliosis in 21 Days 3 w. Day: 1, 2, 4, 5, 6, 16, 18, 20	3 w.	1, 2, 4, 5, 6, 16, 18, 20
Back	Yoga for Scoliosis in 28 Days 4 w. Day: 4, 7, 15, 17, 18, 23, 26, 28	4 w.	4, 7, 15, 17, 18, 23, 26, 28
Sex	The prolongation of sexual pleasure for 3 months 12 w. Day: 1, 2, 3, 4, 5, 6, 29, 30, 31, 34, 50, 53, 55	12 w.	1, 2, 3, 4, 5, 6, 29, 30, 31, 34, 50, 53, 55
Split	Front split in 28 Days 4 w. Day: 2, 3, 4, 12, 13	4 w.	2, 3, 4, 12, 13
Split	Side split in 28 days 4 w. Day: 1, 3, 5, 8	4 w.	1, 3, 5, 8
Split	Side split in 35 days 5 w. Day: 1, 4, 5	5 w.	1, 4, 5
Weight Loss	Edema Reduction in 7 Days 1 w. Day: 1	1 w.	1
Weight Loss	Edema Reduction in 14 Days 2 w. Day: 2, 3, 5, 10, 11, 12, 13	2 w.	2, 3, 5, 10, 11, 12, 13
Weight Loss	Edema Reduction in 21 Days 3 w. Day: 1, 2, 3, 5, 6	3 w.	1, 2, 3, 5, 6
Weight Loss	Edema Reduction in 28 Days 4 w. Day: 2, 3, 6, 25, 27	4 w.	2, 3, 6, 25, 27
Joints	Hip Opening in 21 Days 3 w. Day: 1, 2, 3, 4	3 w.	1, 2, 3, 4
Joints	Hip Opening in 28 Days 4 w. Day: 1, 3, 5, 6, 15, 16, 18, 19, 20	4 w.	1, 3, 5, 6, 15, 16, 18, 19, 20
Harmony	Inner Harmony in 21 Days 3 w. Day: 7	3 w.	7
Harmony	Inner Harmony in 28 Days 4 w. Day: 1, 3, 4, 15	4 w.	1, 3, 4, 15
Cardio	Healthy Heart in 7 Days 1 w. Day: 6	1 w.	6
Cardio	Healthy Heart in 14 Days 2 w. Day: 5, 11	2 w.	5, 11
Cardio	Healthy Heart in 21 Days 3 w. Day: 2	3 w.	2
Cardio	Healthy Heart in 28 Days 4 w. Day: 3, 9, 10	4 w.	3, 9, 10
Advanced	Yoga for Advanced in 21 days 3 w. Day: 3, 6, 7, 14, 21	3 w.	3, 6, 7, 14, 21
Advanced	Yoga for Advanced in 28 days 4 w. Day: 2, 3, 6, 9, 13, 21, 24	4 w.	2, 3, 6, 9, 13, 21, 24
Advanced	Yoga for Advanced in 35 days 5 w. Day: 2, 4, 5, 6, 9, 10, 11, 12, 13, 21, 35	5 w.	2, 4, 5, 6, 9, 10, 11, 12, 13, 21, 35
After Pregnancy	Recovery After Childbirth in 7 Days 1 w. Day: 1, 3, 6, 7	1 w.	1, 3, 6, 7
After Pregnancy	Recovery After Childbirth in 14 Days 2 w. Day: 2, 6, 10, 11, 12, 13	2 w.	2, 6, 10, 11, 12, 13
After Pregnancy	Recovery After Childbirth in 21 Days 3 w. Day: 3, 4, 5, 9, 10, 11, 12, 14	3 w.	3, 4, 5, 9, 10, 11, 12, 14
After Pregnancy	Recovery After Childbirth in 28 Days 4 w. Day: 2, 5, 9, 10	4 w.	2, 5, 9, 10
Neck	Healthy Neck in 7 Days 1 w. Day: 2, 3, 4, 5	1 w.	2, 3, 4, 5
Neck	Healthy Neck in 14 Days 2 w. Day: 1, 2, 3, 4, 5, 6, 10, 12, 13	2 w.	1, 2, 3, 4, 5, 6, 10, 12, 13
Neck	Healthy Neck in 21 Days 3 w. Day: 3, 4, 5, 6, 7, 8, 9, 11, 12, 13, 14	3 w.	3, 4, 5, 6, 7, 8, 9, 11, 12, 13, 14
Neck	Healthy Neck in 28 Days 4 w. Day: 1, 2, 3, 5, 6, 9, 11, 13, 23, 26, 28	4 w.	1, 2, 3, 5, 6, 9, 11, 13, 23, 26, 28
Head	Relief from headache in 7 days 1 w. Day: 2, 3, 4, 5, 6, 7	1 w.	2, 3, 4, 5, 6, 7
Head	Relief from headache in 14 days 2 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14	2 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14
Head	Relief from headache in 21 days 3 w. Day: 1, 3, 4, 5, 6, 8, 9, 11, 13, 15, 16, 17, 18, 19, 20	3 w.	1, 3, 4, 5, 6, 8, 9, 11, 13, 15, 16, 17, 18, 19, 20
Head	Relief from headache in 28 days 4 w. Day: 3, 4, 9, 11, 12, 15, 16, 17, 18, 19, 20, 21, 22, 23, 25, 26, 27	4 w.	3, 4, 9, 11, 12, 15, 16, 17, 18, 19, 20, 21, 22, 23, 25, 26, 27
Weight Loss	Slim Body in 7 Days 1 w. Day: 5	1 w.	5
Breasts	Beautiful Chest in 7 Days 1 w. Day: 1, 2, 3, 5, 6	1 w.	1, 2, 3, 5, 6
Breasts	Beautiful Chest in 14 Days 2 w. Day: 1, 3, 7, 9, 12	2 w.	1, 3, 7, 9, 12
Breasts	Beautiful Chest in 21 Days 3 w. Day: 3, 5	3 w.	3, 5
Breasts	Beautiful Chest in 28 Days 4 w. Day: 6, 9, 20	4 w.	6, 9, 20
Digestion	Healthy Digestion in 14 Days 2 w. Day: 2, 3, 11	2 w.	2, 3, 11
Digestion	Healthy Digestion in 21 Days 3 w. Day: 3, 9, 11	3 w.	3, 9, 11
Digestion	Healthy Digestion in 28 Days 4 w. Day: 3, 8, 9, 16, 19, 22	4 w.	3, 8, 9, 16, 19, 22
Sex	The prolongation of sexual pleasure for 7 days 1 w. Day: 1	1 w.	1
Sex	The prolongation of sexual pleasure for 14 days 2 w. Day: 3, 7, 9, 11, 13	2 w.	3, 7, 9, 11, 13
Sex	The prolongation of sexual pleasure for 21 days 3 w. Day: 2, 10, 13	3 w.	2, 10, 13
Sex	The prolongation of sexual pleasure for 28 days 4 w. Day: 1, 3, 9, 11, 13, 18	4 w.	1, 3, 9, 11, 13, 18

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Loose Standing Rotation Shlatha bandhana kriya

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

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Loose Standing Rotation Shlatha bandhana kriya

don't give up!

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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Loose Standing Rotation: video with the correct technique of performing the asana

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