Low Lunge Pose 3 Surya nirikshanasana

: 2 min

: 48 score

: 8 kcal

Standing Poses

Static

Favorable effect

Strengthens the hip muscles
Stimulates blood circulation in the pelvic area
Stretches the glutes
Develops flexibility in the front surface of the legs

Contraindications

Pregnancy

Technique of execution

Place your palms on the floor shoulder width apart. Take a wide step back. Push your right heel back to keep the leg straight and distribute your body weight evenly between both legs. Push your pelvis down towards the floor until you feel the tension in your thigh. Keep your back straight. Breathe evenly. Bring your feet together. Repeat on the other leg. Push your left heel back to keep the leg straight and distribute your body weight evenly between both legs. Bring your feet together. Lift up your torso.

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

If you struggle to put your hands on the floor due to the lack of flexibility in your hips, rest your hands on your thigh.

Where can I meet

Lesson search

Challenges

Low Lunge Pose 3 occurs 94 times in 94 lessons

Theme	Title	Time
Strength	Power Body 45 min	45 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
Pregnancy	Post Delivery 10 min	10 min
Pregnancy	Post Delivery 15 min	15 min
Pregnancy	Post Delivery 20 min	20 min
Pregnancy	Post Delivery 25 min	25 min
Pregnancy	Post Delivery 30 min	30 min
Pregnancy	Post Delivery 45 min	45 min
Pregnancy	Post Delivery 60 min	60 min
Cystitis	Cystitis Prevention 60 min	60 min
Cystitis	Cystitis Prevention 90 min	90 min
Relax	Anti-Stress 10 min	10 min
Relax	Anti-Stress 15 min	15 min
Relax	Anti-Stress 20 min	20 min
Relax	Anti-Stress 25 min	25 min
Relax	Anti-Stress 30 min	30 min
Relax	Anti-Stress 45 min	45 min
Relax	Anti-Stress 60 min	60 min
Relax	Anti-Stress 90 min	90 min
Depression	Depression Avoider 60 min	60 min
Depression	Depression Avoider 90 min	90 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
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 45 min	45 min
Back	Back Pain Relief 60 min	60 min
Back	Back Pain Relief 90 min	90 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
Traveling	Pre-Flight 25 min	25 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
Flexibility	Stretching 10 min	10 min
Flexibility	Stretching 15 min	15 min
Flexibility	Stretching 20 min	20 min
Liver	Quit Drinking 90 min	90 min
Energy	Static Complex 45 min	45 min
Kidneys	Swelling removal 25 min	25 min
Sex	Prolongation of pleasure 20 min	20 min
Sex	Prolongation of pleasure 60 min	60 min
Joints	Opening of the hip joints 20 min	20 min
Weight Loss	Fit Body 90 min	90 min
Stress	Inner Harmony 20 min	20 min
Stress	Inner Harmony 30 min	30 min
Stress	Inner Harmony 45 min	45 min
Stress	Inner Harmony 60 min	60 min
Stress	Inner Harmony 90 min	90 min
Energy	Hormonal Balance 30 min	30 min
Energy	Hormonal Balance 90 min	90 min
Relax	Yin yoga 20 min	20 min
Relax	Yin yoga 25 min	25 min
Relax	Yin yoga 30 min	30 min
Relax	Yin yoga 60 min	60 min
Back	Yoga for Hyperlordosis 60 min	60 min
Back	Yoga for Hyperlordosis 90 min	90 min
Joints	Healthy Knees 60 min	60 min
Sports	Yoga for Cyclists 10 min	10 min
Sports	Yoga for Cyclists 20 min	20 min
Sports	Yoga for Cyclists 25 min	25 min
Sports	Yoga for Cyclists 45 min	45 min
Sports	Yoga for Cyclists 90 min	90 min
Sports	Yoga for Football Players 15 min	15 min
Sports	Yoga for Football Players 20 min	20 min
Sports	Yoga for Football Players 30 min	30 min
Sports	Yoga for Football Players 45 min	45 min
Sports	Yoga for Football Players 60 min	60 min
Sports	Yoga for Football Players 90 min	90 min
Joints	Yoga for Feet and Ankles 65 min	65 min

Low Lunge Pose 3 occurs 103 times in 103 challenges

Theme	Title	Duration	Day
Flexibility	Flexible Body in 28 Days 4 w. Day: 3, 5, 7, 14, 22, 25	4 w.	3, 5, 7, 14, 22, 25
Weight Loss	Weight Loss in 28 Days 4 w. Day: 1, 3, 4, 7, 8, 9, 20	4 w.	1, 3, 4, 7, 8, 9, 20
Back	Healthy Spine in 28 Days 4 w. Day: 17	4 w.	17
Stress	Anti-Stress in 28 Days 4 w. Day: 1, 2, 4, 8, 9, 20, 23, 25, 26, 28	4 w.	1, 2, 4, 8, 9, 20, 23, 25, 26, 28
Split	Front split in 35 Days 5 w. Day: 1, 3, 5, 8, 9, 10, 11, 16, 25, 28, 35	5 w.	1, 3, 5, 8, 9, 10, 11, 16, 25, 28, 35
Depression	Overcoming Depression in 28 Days 4 w. Day: 1, 2, 5, 10, 11, 16, 17, 20, 21, 23, 25, 27	4 w.	1, 2, 5, 10, 11, 16, 17, 20, 21, 23, 25, 27
Joints	Healthy Joints in 28 Days 4 w. Day: 4, 5, 10, 11, 16, 23	4 w.	4, 5, 10, 11, 16, 23
Energy	Energy Wake Up in 28 Days 4 w. Day: 17	4 w.	17
Flexibility	Yoga Start in 21 Days 3 w. Day: 10, 14, 21	3 w.	10, 14, 21
Sleep	Healthy Sleep in 28 Days 4 w. Day: 3, 5, 8	4 w.	3, 5, 8
Balance	Improve Your Balance in 28 Days 4 w. Day: 5, 7, 16	4 w.	5, 7, 16
Abs	6-Pack in 28 Days 4 w. Day: 17	4 w.	17
Flexibility	Bend Over and Reach the Floor in 28 Days 4 w. Day: 1, 2, 3, 5, 10, 21, 22, 23, 25, 27	4 w.	1, 2, 3, 5, 10, 21, 22, 23, 25, 27
Weight Loss	Weight Loss in 14 Days 2 w. Day: 2, 7, 9, 12, 14	2 w.	2, 7, 9, 12, 14
Flexibility	Yoga Start in 14 Days 2 w. Day: 9, 13, 14	2 w.	9, 13, 14
Weight Loss	Weight Loss in 7 Days 1 w. Day: 3, 6, 7	1 w.	3, 6, 7
Weight Loss	Weight Loss in 21 Days 3 w. Day: 3, 4, 5, 15, 20, 21	3 w.	3, 4, 5, 15, 20, 21
Self-Esteem	Self-Esteem Boost in 28 Days 4 w. Day: 13, 26, 28	4 w.	13, 26, 28
Waist	Slim Waist in 28 Days 4 w. Day: 9, 27	4 w.	9, 27
Legs	Slender Legs in 28 Days 4 w. Day: 1, 2, 3, 4, 5, 9, 10, 11, 13, 16, 17, 19, 23, 27	4 w.	1, 2, 3, 4, 5, 9, 10, 11, 13, 16, 17, 19, 23, 27
Glutes	Tight Butt Challenge in 28 Days 4 w. Day: 3, 4, 5, 6, 8, 11, 18, 20, 22, 23, 25, 28	4 w.	3, 4, 5, 6, 8, 11, 18, 20, 22, 23, 25, 28
Relax	Relaxation in 28 Days 4 w. Day: 2, 5, 8, 10, 11, 15, 16, 17, 21, 25, 27	4 w.	2, 5, 8, 10, 11, 15, 16, 17, 21, 25, 27
Energy	Cheerful Morning in 14 Days 2 w. Day: 5	2 w.	5
Split	Front split in 14 Days 2 w. Day: 2, 3, 4, 5, 6, 7, 8, 12, 14	2 w.	2, 3, 4, 5, 6, 7, 8, 12, 14
Joints	Healthy Joints in 14 Days 2 w. Day: 12	2 w.	12
Flexibility	Flexible Body in 14 Days 2 w. Day: 9, 10	2 w.	9, 10
Relax	Relaxation in 7 Days 1 w. Day: 2	1 w.	2
Lower back	Lower Back Pain Relief Challenge in 7 days 1 w. Day: 4	1 w.	4
Split	Front split in 7 Days 1 w. Day: 3, 6, 7	1 w.	3, 6, 7
Energy	Cheerful Morning in 7 Days 1 w. Day: 6, 7	1 w.	6, 7
Legs	Slender Legs in 7 Days 1 w. Day: 6, 7	1 w.	6, 7
Flexibility	Bend Over and Reach the Floor in 7 Days 1 w. Day: 5, 6	1 w.	5, 6
Joints	Healthy Joints in 7 Days 1 w. Day: 6	1 w.	6
Flexibility	Flexible Body in 7 Days 1 w. Day: 3, 4	1 w.	3, 4
Energy	Energy Wake Up in 14 Days 2 w. Day: 2, 10, 12	2 w.	2, 10, 12
Flexibility	Bend Over and Reach the Floor in 14 Days 2 w. Day: 9, 13	2 w.	9, 13
Legs	Slender Legs in 14 Days 2 w. Day: 2, 5	2 w.	2, 5
Relax	Relaxation in 14 Days 2 w. Day: 13	2 w.	13
Flexibility	Flexible Body in 21 Days 3 w. Day: 3, 4, 16, 17	3 w.	3, 4, 16, 17
Split	Front split in 21 Days 3 w. Day: 3, 6, 7, 9, 10, 11, 12, 13, 14, 15, 19, 21	3 w.	3, 6, 7, 9, 10, 11, 12, 13, 14, 15, 19, 21
Joints	Healthy Joints in 21 Days 3 w. Day: 6, 19	3 w.	6, 19
Energy	Energy Wake Up in 7 Days 3 w. Day: 9, 17, 19	3 w.	9, 17, 19
Flexibility	Bend Over and Reach the Floor in 21 Days 3 w. Day: 5, 6, 16, 20	3 w.	5, 6, 16, 20
Energy	Cheerful Morning in 21 Days 3 w. Day: 6, 7, 12	3 w.	6, 7, 12
Legs	Slender Legs in 21 Days 3 w. Day: 6, 7, 9, 12	3 w.	6, 7, 9, 12
Lower back	Lower Back Pain Relief in 21 days 3 w. Day: 4	3 w.	4
Relax	Relaxation in 21 Days 3 w. Day: 2, 20	3 w.	2, 20
Habits	Quit Smoking in 28 Days 4 w. Day: 1	4 w.	1
Habits	Stop Drinking in 14 Days 2 w. Day: 13	2 w.	13
Habits	Stop Drinking in 21 Days 3 w. Day: 6, 10, 19	3 w.	6, 10, 19
Habits	Stop Drinking in 28 Days 4 w. Day: 10	4 w.	10
Energy	Static complex in 7 days 1 w. Day: 5	1 w.	5
Energy	Static complex in 14 days 2 w. Day: 13	2 w.	13
Energy	Static complex in 21 days 3 w. Day: 6, 9, 12, 21	3 w.	6, 9, 12, 21
Energy	Static complex in 28 days 4 w. Day: 6, 8, 13, 16	4 w.	6, 8, 13, 16
Stress	Release from anxiety in 7 days 1 w. Day: 2, 4	1 w.	2, 4
Stress	Release from anxiety in 14 days 2 w. Day: 10, 13	2 w.	10, 13
Stress	Release from anxiety in 21 days 3 w. Day: 1	3 w.	1
Stress	Release from anxiety in 28 days 4 w. Day: 9, 16	4 w.	9, 16
Back	Yoga for Scoliosis in 7 Days 1 w. Day: 7	1 w.	7
Back	Yoga for Scoliosis in 14 Days 2 w. Day: 2, 7, 8, 11, 14	2 w.	2, 7, 8, 11, 14
Back	Yoga for Scoliosis in 21 Days 3 w. Day: 10, 14	3 w.	10, 14
Back	Yoga for Scoliosis in 28 Days 4 w. Day: 4, 15, 23	4 w.	4, 15, 23
Sex	The prolongation of sexual pleasure for 3 months 12 w. Day: 25, 34, 37, 54, 57, 62, 79, 80, 82, 83	12 w.	25, 34, 37, 54, 57, 62, 79, 80, 82, 83
Split	Front split in 28 Days 4 w. Day: 3, 8, 19	4 w.	3, 8, 19
Split	Side split in 35 days 5 w. Day: 6	5 w.	6
Weight Loss	Edema Reduction in 7 Days 1 w. Day: 4	1 w.	4
Weight Loss	Edema Reduction in 14 Days 2 w. Day: 1, 8, 10, 13	2 w.	1, 8, 10, 13
Weight Loss	Edema Reduction in 21 Days 3 w. Day: 6, 8, 15, 17	3 w.	6, 8, 15, 17
Weight Loss	Edema Reduction in 28 Days 4 w. Day: 5, 9, 17, 27	4 w.	5, 9, 17, 27
Joints	Hip Opening in 14 Days 2 w. Day: 8	2 w.	8
Joints	Hip Opening in 21 Days 3 w. Day: 5	3 w.	5
Joints	Hip Opening in 28 Days 4 w. Day: 25	4 w.	25
Harmony	Inner Harmony in 7 Days 1 w. Day: 2	1 w.	2
Harmony	Inner Harmony in 14 Days 2 w. Day: 4, 10	2 w.	4, 10
Harmony	Inner Harmony in 21 Days 3 w. Day: 4, 14, 18	3 w.	4, 14, 18
Harmony	Inner Harmony in 28 Days 4 w. Day: 6, 9, 17	4 w.	6, 9, 17
Cardio	Healthy Heart in 14 Days 2 w. Day: 8	2 w.	8
Cardio	Healthy Heart in 28 Days 4 w. Day: 18	4 w.	18
Advanced	Yoga for Advanced in 7 days 1 w. Day: 1	1 w.	1
Advanced	Yoga for Advanced in 14 days 2 w. Day: 10, 12	2 w.	10, 12
Advanced	Yoga for Advanced in 21 days 3 w. Day: 1, 10, 15, 19	3 w.	1, 10, 15, 19
Advanced	Yoga for Advanced in 28 days 4 w. Day: 1, 2, 25	4 w.	1, 2, 25
Advanced	Yoga for Advanced in 35 days 5 w. Day: 8, 12, 24, 26, 29, 33	5 w.	8, 12, 24, 26, 29, 33
After Pregnancy	Recovery After Childbirth in 7 Days 1 w. Day: 2, 4	1 w.	2, 4
After Pregnancy	Recovery After Childbirth in 14 Days 2 w. Day: 4, 9	2 w.	4, 9
After Pregnancy	Recovery After Childbirth in 21 Days 3 w. Day: 9, 20	3 w.	9, 20
After Pregnancy	Recovery After Childbirth in 28 Days 4 w. Day: 4, 9, 13, 23	4 w.	4, 9, 13, 23
Neck	Healthy Neck in 7 Days 1 w. Day: 3	1 w.	3
Neck	Healthy Neck in 21 Days 3 w. Day: 1	3 w.	1
Head	Relief from headache in 28 days 4 w. Day: 5	4 w.	5
Weight Loss	Slim Body in 7 Days 1 w. Day: 1, 2, 3	1 w.	1, 2, 3
Weight Loss	Slim Body in 14 Days 2 w. Day: 8	2 w.	8
Weight Loss	Slim Body in 21 Days 3 w. Day: 20	3 w.	20
Weight Loss	Slim Body in 28 Days 4 w. Day: 1	4 w.	1
Digestion	Healthy Digestion in 7 Days 1 w. Day: 5	1 w.	5
Digestion	Healthy Digestion in 14 Days 2 w. Day: 2, 7, 10	2 w.	2, 7, 10
Digestion	Healthy Digestion in 21 Days 3 w. Day: 3	3 w.	3
Digestion	Healthy Digestion in 28 Days 4 w. Day: 1	4 w.	1
Sex	The prolongation of sexual pleasure for 7 days 1 w. Day: 5	1 w.	5
Sex	The prolongation of sexual pleasure for 14 days 2 w. Day: 1, 9, 13	2 w.	1, 9, 13
Sex	The prolongation of sexual pleasure for 21 days 3 w. Day: 1	3 w.	1
Sex	The prolongation of sexual pleasure for 28 days 4 w. Day: 5, 9, 11, 24, 25	4 w.	5, 9, 11, 24, 25

Details of the exercise

Where can I meet

Lesson search

Challenges

Low Lunge Pose 3 occurs 94 times in 94 lessons

Theme	Title	Time
Strength	Power Body 45 min	45 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
Pregnancy	Post Delivery 10 min	10 min
Pregnancy	Post Delivery 15 min	15 min
Pregnancy	Post Delivery 20 min	20 min
Pregnancy	Post Delivery 25 min	25 min
Pregnancy	Post Delivery 30 min	30 min
Pregnancy	Post Delivery 45 min	45 min
Pregnancy	Post Delivery 60 min	60 min
Cystitis	Cystitis Prevention 60 min	60 min
Cystitis	Cystitis Prevention 90 min	90 min
Relax	Anti-Stress 10 min	10 min
Relax	Anti-Stress 15 min	15 min
Relax	Anti-Stress 20 min	20 min
Relax	Anti-Stress 25 min	25 min
Relax	Anti-Stress 30 min	30 min
Relax	Anti-Stress 45 min	45 min
Relax	Anti-Stress 60 min	60 min
Relax	Anti-Stress 90 min	90 min
Depression	Depression Avoider 60 min	60 min
Depression	Depression Avoider 90 min	90 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
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 45 min	45 min
Back	Back Pain Relief 60 min	60 min
Back	Back Pain Relief 90 min	90 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
Traveling	Pre-Flight 25 min	25 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
Flexibility	Stretching 10 min	10 min
Flexibility	Stretching 15 min	15 min
Flexibility	Stretching 20 min	20 min
Liver	Quit Drinking 90 min	90 min
Energy	Static Complex 45 min	45 min
Kidneys	Swelling removal 25 min	25 min
Sex	Prolongation of pleasure 20 min	20 min
Sex	Prolongation of pleasure 60 min	60 min
Joints	Opening of the hip joints 20 min	20 min
Weight Loss	Fit Body 90 min	90 min
Stress	Inner Harmony 20 min	20 min
Stress	Inner Harmony 30 min	30 min
Stress	Inner Harmony 45 min	45 min
Stress	Inner Harmony 60 min	60 min
Stress	Inner Harmony 90 min	90 min
Energy	Hormonal Balance 30 min	30 min
Energy	Hormonal Balance 90 min	90 min
Relax	Yin yoga 20 min	20 min
Relax	Yin yoga 25 min	25 min
Relax	Yin yoga 30 min	30 min
Relax	Yin yoga 60 min	60 min
Back	Yoga for Hyperlordosis 60 min	60 min
Back	Yoga for Hyperlordosis 90 min	90 min
Joints	Healthy Knees 60 min	60 min
Sports	Yoga for Cyclists 10 min	10 min
Sports	Yoga for Cyclists 20 min	20 min
Sports	Yoga for Cyclists 25 min	25 min
Sports	Yoga for Cyclists 45 min	45 min
Sports	Yoga for Cyclists 90 min	90 min
Sports	Yoga for Football Players 15 min	15 min
Sports	Yoga for Football Players 20 min	20 min
Sports	Yoga for Football Players 30 min	30 min
Sports	Yoga for Football Players 45 min	45 min
Sports	Yoga for Football Players 60 min	60 min
Sports	Yoga for Football Players 90 min	90 min
Joints	Yoga for Feet and Ankles 65 min	65 min

Low Lunge Pose 3 occurs 103 times in 103 challenges

Theme	Title	Duration	Day
Flexibility	Flexible Body in 28 Days 4 w. Day: 3, 5, 7, 14, 22, 25	4 w.	3, 5, 7, 14, 22, 25
Weight Loss	Weight Loss in 28 Days 4 w. Day: 1, 3, 4, 7, 8, 9, 20	4 w.	1, 3, 4, 7, 8, 9, 20
Back	Healthy Spine in 28 Days 4 w. Day: 17	4 w.	17
Stress	Anti-Stress in 28 Days 4 w. Day: 1, 2, 4, 8, 9, 20, 23, 25, 26, 28	4 w.	1, 2, 4, 8, 9, 20, 23, 25, 26, 28
Split	Front split in 35 Days 5 w. Day: 1, 3, 5, 8, 9, 10, 11, 16, 25, 28, 35	5 w.	1, 3, 5, 8, 9, 10, 11, 16, 25, 28, 35
Depression	Overcoming Depression in 28 Days 4 w. Day: 1, 2, 5, 10, 11, 16, 17, 20, 21, 23, 25, 27	4 w.	1, 2, 5, 10, 11, 16, 17, 20, 21, 23, 25, 27
Joints	Healthy Joints in 28 Days 4 w. Day: 4, 5, 10, 11, 16, 23	4 w.	4, 5, 10, 11, 16, 23
Energy	Energy Wake Up in 28 Days 4 w. Day: 17	4 w.	17
Flexibility	Yoga Start in 21 Days 3 w. Day: 10, 14, 21	3 w.	10, 14, 21
Sleep	Healthy Sleep in 28 Days 4 w. Day: 3, 5, 8	4 w.	3, 5, 8
Balance	Improve Your Balance in 28 Days 4 w. Day: 5, 7, 16	4 w.	5, 7, 16
Abs	6-Pack in 28 Days 4 w. Day: 17	4 w.	17
Flexibility	Bend Over and Reach the Floor in 28 Days 4 w. Day: 1, 2, 3, 5, 10, 21, 22, 23, 25, 27	4 w.	1, 2, 3, 5, 10, 21, 22, 23, 25, 27
Weight Loss	Weight Loss in 14 Days 2 w. Day: 2, 7, 9, 12, 14	2 w.	2, 7, 9, 12, 14
Flexibility	Yoga Start in 14 Days 2 w. Day: 9, 13, 14	2 w.	9, 13, 14
Weight Loss	Weight Loss in 7 Days 1 w. Day: 3, 6, 7	1 w.	3, 6, 7
Weight Loss	Weight Loss in 21 Days 3 w. Day: 3, 4, 5, 15, 20, 21	3 w.	3, 4, 5, 15, 20, 21
Self-Esteem	Self-Esteem Boost in 28 Days 4 w. Day: 13, 26, 28	4 w.	13, 26, 28
Waist	Slim Waist in 28 Days 4 w. Day: 9, 27	4 w.	9, 27
Legs	Slender Legs in 28 Days 4 w. Day: 1, 2, 3, 4, 5, 9, 10, 11, 13, 16, 17, 19, 23, 27	4 w.	1, 2, 3, 4, 5, 9, 10, 11, 13, 16, 17, 19, 23, 27
Glutes	Tight Butt Challenge in 28 Days 4 w. Day: 3, 4, 5, 6, 8, 11, 18, 20, 22, 23, 25, 28	4 w.	3, 4, 5, 6, 8, 11, 18, 20, 22, 23, 25, 28
Relax	Relaxation in 28 Days 4 w. Day: 2, 5, 8, 10, 11, 15, 16, 17, 21, 25, 27	4 w.	2, 5, 8, 10, 11, 15, 16, 17, 21, 25, 27
Energy	Cheerful Morning in 14 Days 2 w. Day: 5	2 w.	5
Split	Front split in 14 Days 2 w. Day: 2, 3, 4, 5, 6, 7, 8, 12, 14	2 w.	2, 3, 4, 5, 6, 7, 8, 12, 14
Joints	Healthy Joints in 14 Days 2 w. Day: 12	2 w.	12
Flexibility	Flexible Body in 14 Days 2 w. Day: 9, 10	2 w.	9, 10
Relax	Relaxation in 7 Days 1 w. Day: 2	1 w.	2
Lower back	Lower Back Pain Relief Challenge in 7 days 1 w. Day: 4	1 w.	4
Split	Front split in 7 Days 1 w. Day: 3, 6, 7	1 w.	3, 6, 7
Energy	Cheerful Morning in 7 Days 1 w. Day: 6, 7	1 w.	6, 7
Legs	Slender Legs in 7 Days 1 w. Day: 6, 7	1 w.	6, 7
Flexibility	Bend Over and Reach the Floor in 7 Days 1 w. Day: 5, 6	1 w.	5, 6
Joints	Healthy Joints in 7 Days 1 w. Day: 6	1 w.	6
Flexibility	Flexible Body in 7 Days 1 w. Day: 3, 4	1 w.	3, 4
Energy	Energy Wake Up in 14 Days 2 w. Day: 2, 10, 12	2 w.	2, 10, 12
Flexibility	Bend Over and Reach the Floor in 14 Days 2 w. Day: 9, 13	2 w.	9, 13
Legs	Slender Legs in 14 Days 2 w. Day: 2, 5	2 w.	2, 5
Relax	Relaxation in 14 Days 2 w. Day: 13	2 w.	13
Flexibility	Flexible Body in 21 Days 3 w. Day: 3, 4, 16, 17	3 w.	3, 4, 16, 17
Split	Front split in 21 Days 3 w. Day: 3, 6, 7, 9, 10, 11, 12, 13, 14, 15, 19, 21	3 w.	3, 6, 7, 9, 10, 11, 12, 13, 14, 15, 19, 21
Joints	Healthy Joints in 21 Days 3 w. Day: 6, 19	3 w.	6, 19
Energy	Energy Wake Up in 7 Days 3 w. Day: 9, 17, 19	3 w.	9, 17, 19
Flexibility	Bend Over and Reach the Floor in 21 Days 3 w. Day: 5, 6, 16, 20	3 w.	5, 6, 16, 20
Energy	Cheerful Morning in 21 Days 3 w. Day: 6, 7, 12	3 w.	6, 7, 12
Legs	Slender Legs in 21 Days 3 w. Day: 6, 7, 9, 12	3 w.	6, 7, 9, 12
Lower back	Lower Back Pain Relief in 21 days 3 w. Day: 4	3 w.	4
Relax	Relaxation in 21 Days 3 w. Day: 2, 20	3 w.	2, 20
Habits	Quit Smoking in 28 Days 4 w. Day: 1	4 w.	1
Habits	Stop Drinking in 14 Days 2 w. Day: 13	2 w.	13
Habits	Stop Drinking in 21 Days 3 w. Day: 6, 10, 19	3 w.	6, 10, 19
Habits	Stop Drinking in 28 Days 4 w. Day: 10	4 w.	10
Energy	Static complex in 7 days 1 w. Day: 5	1 w.	5
Energy	Static complex in 14 days 2 w. Day: 13	2 w.	13
Energy	Static complex in 21 days 3 w. Day: 6, 9, 12, 21	3 w.	6, 9, 12, 21
Energy	Static complex in 28 days 4 w. Day: 6, 8, 13, 16	4 w.	6, 8, 13, 16
Stress	Release from anxiety in 7 days 1 w. Day: 2, 4	1 w.	2, 4
Stress	Release from anxiety in 14 days 2 w. Day: 10, 13	2 w.	10, 13
Stress	Release from anxiety in 21 days 3 w. Day: 1	3 w.	1
Stress	Release from anxiety in 28 days 4 w. Day: 9, 16	4 w.	9, 16
Back	Yoga for Scoliosis in 7 Days 1 w. Day: 7	1 w.	7
Back	Yoga for Scoliosis in 14 Days 2 w. Day: 2, 7, 8, 11, 14	2 w.	2, 7, 8, 11, 14
Back	Yoga for Scoliosis in 21 Days 3 w. Day: 10, 14	3 w.	10, 14
Back	Yoga for Scoliosis in 28 Days 4 w. Day: 4, 15, 23	4 w.	4, 15, 23
Sex	The prolongation of sexual pleasure for 3 months 12 w. Day: 25, 34, 37, 54, 57, 62, 79, 80, 82, 83	12 w.	25, 34, 37, 54, 57, 62, 79, 80, 82, 83
Split	Front split in 28 Days 4 w. Day: 3, 8, 19	4 w.	3, 8, 19
Split	Side split in 35 days 5 w. Day: 6	5 w.	6
Weight Loss	Edema Reduction in 7 Days 1 w. Day: 4	1 w.	4
Weight Loss	Edema Reduction in 14 Days 2 w. Day: 1, 8, 10, 13	2 w.	1, 8, 10, 13
Weight Loss	Edema Reduction in 21 Days 3 w. Day: 6, 8, 15, 17	3 w.	6, 8, 15, 17
Weight Loss	Edema Reduction in 28 Days 4 w. Day: 5, 9, 17, 27	4 w.	5, 9, 17, 27
Joints	Hip Opening in 14 Days 2 w. Day: 8	2 w.	8
Joints	Hip Opening in 21 Days 3 w. Day: 5	3 w.	5
Joints	Hip Opening in 28 Days 4 w. Day: 25	4 w.	25
Harmony	Inner Harmony in 7 Days 1 w. Day: 2	1 w.	2
Harmony	Inner Harmony in 14 Days 2 w. Day: 4, 10	2 w.	4, 10
Harmony	Inner Harmony in 21 Days 3 w. Day: 4, 14, 18	3 w.	4, 14, 18
Harmony	Inner Harmony in 28 Days 4 w. Day: 6, 9, 17	4 w.	6, 9, 17
Cardio	Healthy Heart in 14 Days 2 w. Day: 8	2 w.	8
Cardio	Healthy Heart in 28 Days 4 w. Day: 18	4 w.	18
Advanced	Yoga for Advanced in 7 days 1 w. Day: 1	1 w.	1
Advanced	Yoga for Advanced in 14 days 2 w. Day: 10, 12	2 w.	10, 12
Advanced	Yoga for Advanced in 21 days 3 w. Day: 1, 10, 15, 19	3 w.	1, 10, 15, 19
Advanced	Yoga for Advanced in 28 days 4 w. Day: 1, 2, 25	4 w.	1, 2, 25
Advanced	Yoga for Advanced in 35 days 5 w. Day: 8, 12, 24, 26, 29, 33	5 w.	8, 12, 24, 26, 29, 33
After Pregnancy	Recovery After Childbirth in 7 Days 1 w. Day: 2, 4	1 w.	2, 4
After Pregnancy	Recovery After Childbirth in 14 Days 2 w. Day: 4, 9	2 w.	4, 9
After Pregnancy	Recovery After Childbirth in 21 Days 3 w. Day: 9, 20	3 w.	9, 20
After Pregnancy	Recovery After Childbirth in 28 Days 4 w. Day: 4, 9, 13, 23	4 w.	4, 9, 13, 23
Neck	Healthy Neck in 7 Days 1 w. Day: 3	1 w.	3
Neck	Healthy Neck in 21 Days 3 w. Day: 1	3 w.	1
Head	Relief from headache in 28 days 4 w. Day: 5	4 w.	5
Weight Loss	Slim Body in 7 Days 1 w. Day: 1, 2, 3	1 w.	1, 2, 3
Weight Loss	Slim Body in 14 Days 2 w. Day: 8	2 w.	8
Weight Loss	Slim Body in 21 Days 3 w. Day: 20	3 w.	20
Weight Loss	Slim Body in 28 Days 4 w. Day: 1	4 w.	1
Digestion	Healthy Digestion in 7 Days 1 w. Day: 5	1 w.	5
Digestion	Healthy Digestion in 14 Days 2 w. Day: 2, 7, 10	2 w.	2, 7, 10
Digestion	Healthy Digestion in 21 Days 3 w. Day: 3	3 w.	3
Digestion	Healthy Digestion in 28 Days 4 w. Day: 1	4 w.	1
Sex	The prolongation of sexual pleasure for 7 days 1 w. Day: 5	1 w.	5
Sex	The prolongation of sexual pleasure for 14 days 2 w. Day: 1, 9, 13	2 w.	1, 9, 13
Sex	The prolongation of sexual pleasure for 21 days 3 w. Day: 1	3 w.	1
Sex	The prolongation of sexual pleasure for 28 days 4 w. Day: 5, 9, 11, 24, 25	4 w.	5, 9, 11, 24, 25

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Low Lunge Pose 3 Surya nirikshanasana

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Low Lunge Pose 3 Surya nirikshanasana

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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Low Lunge Pose 3: video with the correct technique of performing the asana

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