Marichi's Pose 1 Marichiasana 1

: 3 min

: 56 points

: 4 kcal

Seated Poses

Static

Benefits

Improves mobility of the arm joints
Gently stretches the back muscles
Stretches the backs of the legs
Improves mobility of the leg joints

Contraindications

Pregnancy

Menstruation

High blood pressure

Technique

Bend your right knee and place the foot inside your left knee. Reach your right shoulder forward beside your right shin, then wrap your right arm around your leg and behind your back. Try to clasp your left fingers near your waist. Lengthen your torso toward your straight left leg without forcing the bind. Keep your right foot grounded and take 5–7 breaths. Release, straighten your right leg, return to Staff Pose and repeat on the other side.

If It’s Difficult

Keep your arms free and reach them forward along the floor if you cannot clasp your hands behind your back. Sit on a block or cushion if that makes folding forward easier.

Where It Appears

Yoga

Challenges

Marichi's Pose 1 appears 85 time in yoga classes

Topic	Title	Time
Strength	Strength Routine 90 min	90 min
Strength	Strong Arms 60 min	60 min
Strength	Strong Arms 90 min	90 min
Immunity	Immune Support 60 min	60 min
Immunity	Immune Support 90 min	90 min
Eyes	Better Vision 45 min	45 min
Eyes	Better Vision 60 min	60 min
Eyes	Better Vision 90 min	90 min
Flexibility	Splits 60 min	60 min
Flexibility	Splits 90 min	90 min
Pregnancy	Preparing for Pregnancy 45 min	45 min
Pregnancy	Preparing for Pregnancy 60 min	60 min
Pregnancy	Preparing for Pregnancy 90 min	90 min
Cystitis	Yoga for Cystitis 60 min	60 min
Cystitis	Yoga for Cystitis 90 min	90 min
Energy	Energizing Morning 90 min	90 min
Sleep	Evening Routine 45 min	45 min
Sleep	Evening Routine 60 min	60 min
Sleep	Evening Routine 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
Digestion	Yoga for the Liver 45 min	45 min
Digestion	Yoga for the Liver 60 min	60 min
Digestion	Yoga for the Liver 90 min	90 min
Back	Healthy Neck 60 min	60 min
Digestion	Healthy Digestion 15 min	15 min
Digestion	Healthy Digestion 20 min	20 min
Digestion	Healthy Digestion 25 min	25 min
Digestion	Healthy Digestion 30 min	30 min
Digestion	Healthy Digestion 45 min	45 min
Digestion	Healthy Digestion 60 min	60 min
Digestion	Healthy Digestion 90 min	90 min
Sports	Yoga for Tennis Players 90 min	90 min
Sleep	Sound Sleep 90 min	90 min
Core	Toned Abs 90 min	90 min
Lungs	Yoga for Lung Health 90 min	90 min
Relaxation	Moon Sequence 90 min	90 min
Headache	Headache relief 45 min	45 min
Headache	Headache relief 60 min	60 min
Headache	Headache relief 90 min	90 min
Travel	Before Your Flight 90 min	90 min
Blood pressure	Yoga for High Blood Pressure 90 min	90 min
Relaxation	Relaxation 90 min	90 min
Varicose veins	Varicose Vein Prevention 20 min	20 min
Varicose veins	Varicose Vein Prevention 25 min	25 min
Varicose veins	Varicose Vein Prevention 30 min	30 min
Varicose veins	Varicose Vein Prevention 45 min	45 min
Varicose veins	Varicose Vein Prevention 60 min	60 min
Varicose veins	Varicose Vein Prevention 90 min	90 min
Flexibility	Stretching 45 min	45 min
Flexibility	Stretching 60 min	60 min
Flexibility	Stretching 90 min	90 min
Diabetes	Yoga for Diabetes 25 min	25 min
Diabetes	Yoga for Diabetes 30 min	30 min
Diabetes	Yoga for Diabetes 45 min	45 min
Diabetes	Yoga for Diabetes 60 min	60 min
Diabetes	Yoga for Diabetes 90 min	90 min
Energy	Tibetan Exercises 60 min	60 min
Depression	Anxiety Relief 45 min	45 min
Depression	Anxiety Relief 60 min	60 min
Energy	Static Routine 60 min	60 min
Flexibility	Swelling Relief 45 min	45 min
Energy	Longer-Lasting Pleasure 15 min	15 min
Energy	Longer-Lasting Pleasure 30 min	30 min
Energy	Longer-Lasting Pleasure 60 min	60 min
Relaxation	Yin Yoga 60 min	60 min
Relaxation	Yin Yoga 90 min	90 min
Stress relief	After Work 60 min	60 min
Stress relief	After Work 90 min	90 min
Legs	Yoga for the Knees 30 min	30 min
Legs	Yoga for the Knees 45 min	45 min
Arms	Hands and Wrists 90 min	90 min
Active ageing	Yoga for Menopause 90 min	90 min
Cardio	Calm and Vitality 90 min	90 min
Back	Yoga Lying Down 60 min	60 min
Back	Yoga Lying Down 90 min	90 min
Stress relief	Yoga for ADHD 90 min	90 min
Habits	I Can Go Without Sugar 60 min	60 min
Habits	I Can Go Without Sugar 90 min	90 min

Marichi's Pose 1 appears 130 time in challenges

Topic	Title	Duration	Day
Health	Strengthen Your Immunity 4 wk Day: 8, 9	4 wk	8, 9
Whole body	Flexible Body 4 wk Day: 3, 22, 23, 28	4 wk	3, 22, 23, 28
Weight loss	Weight Loss 4 wk Day: 5, 11, 17, 23	4 wk	5, 11, 17, 23
Back	Healthy Back 4 wk Day: 5, 10, 11, 15, 16, 17	4 wk	5, 10, 11, 15, 16, 17
Stress relief	Stress Relief 4 wk Day: 17, 28	4 wk	17, 28
Whole body	Front Splits 5 wk Day: 17, 22, 23, 27, 29, 34	5 wk	17, 22, 23, 27, 29, 34
Stress relief	Overcoming Depression 4 wk Day: 4, 23, 28	4 wk	4, 23, 28
Whole body	Healthy Joints 4 wk Day: 9, 10, 11, 14, 15, 16, 20, 21, 22, 23, 26, 27, 28	4 wk	9, 10, 11, 14, 15, 16, 20, 21, 22, 23, 26, 27, 28
Beginners	Yoga for Beginners 3 wk Day: 6, 7, 21	3 wk	6, 7, 21
Sleep	Healthy Sleep 4 wk Day: 4, 5, 9, 11, 16, 17, 22, 23, 26, 28	4 wk	4, 5, 9, 11, 16, 17, 22, 23, 26, 28
Weight loss	Toned Abs 4 wk Day: 3, 4, 28	4 wk	3, 4, 28
Whole body	Touch the Floor 4 wk Day: 10, 16, 17, 19, 21, 23, 25, 28	4 wk	10, 16, 17, 19, 21, 23, 25, 28
Weight loss	Weight Loss 2 wk Day: 14	2 wk	14
Weight loss	Weight Loss 3 wk Day: 8, 9, 10, 15, 20, 21	3 wk	8, 9, 10, 15, 20, 21
Confidence	Boost Your Self-Esteem 4 wk Day: 27	4 wk	27
Whole body	Strong Arms 4 wk Day: 4	4 wk	4
Weight loss	Lean Legs 4 wk Day: 6, 12	4 wk	6, 12
Whole body	Firm Glutes 4 wk Day: 22	4 wk	22
Stress relief	Relaxation 4 wk Day: 2, 3, 4, 5, 6, 9, 11, 14, 15, 17, 20, 22, 23, 27, 28	4 wk	2, 3, 4, 5, 6, 9, 11, 14, 15, 17, 20, 22, 23, 27, 28
Stress relief	Overcoming Depression 2 wk Day: 2, 3, 7, 10, 12	2 wk	2, 3, 7, 10, 12
Sleep	Healthy Sleep 2 wk Day: 1, 2, 3, 8	2 wk	1, 2, 3, 8
Stress relief	Stress Relief 2 wk Day: 1, 2, 8	2 wk	1, 2, 8
Energy	Energizing Morning 2 wk Day: 1	2 wk	1
Whole body	Front Splits 2 wk Day: 5, 7	2 wk	5, 7
Back	Healthy Back 2 wk Day: 8	2 wk	8
Whole body	Healthy Joints 2 wk Day: 6	2 wk	6
Whole body	Flexible Body 2 wk Day: 1, 3, 5, 7	2 wk	1, 3, 5, 7
Weight loss	Lean Legs 1 wk Day: 2	1 wk	2
Whole body	Touch the Floor 1 wk Day: 7	1 wk	7
Stress relief	Overcoming Depression 1 wk Day: 2, 3	1 wk	2, 3
Whole body	Healthy Joints 1 wk Day: 4	1 wk	4
Weight loss	Awaken Your Strength 2 wk Day: 4	2 wk	4
Whole body	Firm Glutes 2 wk Day: 2, 3	2 wk	2, 3
Whole body	Touch the Floor 2 wk Day: 3, 4, 5, 6, 7, 8, 9, 10, 11, 13, 14	2 wk	3, 4, 5, 6, 7, 8, 9, 10, 11, 13, 14
Weight loss	Lean Legs 2 wk Day: 7, 11	2 wk	7, 11
Confidence	Boost Your Self-Esteem 2 wk Day: 8	2 wk	8
Stress relief	Relaxation 2 wk Day: 10, 12	2 wk	10, 12
Health	Strengthen Your Immunity 2 wk Day: 12	2 wk	12
Health	Strengthen Your Immunity 3 wk Day: 19	3 wk	19
Whole body	Flexible Body 3 wk Day: 8, 10, 12, 14	3 wk	8, 10, 12, 14
Stress relief	Stress Relief 3 wk Day: 8, 9, 15	3 wk	8, 9, 15
Whole body	Front Splits 3 wk Day: 12, 14	3 wk	12, 14
Stress relief	Overcoming Depression 3 wk Day: 2, 3, 9, 10, 14, 17, 19	3 wk	2, 3, 9, 10, 14, 17, 19
Whole body	Healthy Joints 3 wk Day: 4, 13	3 wk	4, 13
Weight loss	Awaken Your Strength 3 wk Day: 11	3 wk	11
Sleep	Healthy Sleep 3 wk Day: 8, 9, 10, 15	3 wk	8, 9, 10, 15
Whole body	Touch the Floor 3 wk Day: 7, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21	3 wk	7, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21
Energy	Energizing Morning 3 wk Day: 8	3 wk	8
Whole body	Firm Glutes 3 wk Day: 9, 10	3 wk	9, 10
Weight loss	Lean Legs 3 wk Day: 2, 14, 18	3 wk	2, 14, 18
Confidence	Boost Your Self-Esteem 3 wk Day: 15	3 wk	15
Stress relief	Relaxation 3 wk Day: 17, 19	3 wk	17, 19
Back	Healthy Back 3 wk Day: 14	3 wk	14
Health	Quit Drinking 1 wk Day: 3	1 wk	3
Health	Quit Drinking 3 wk Day: 7, 11	3 wk	7, 11
Health	Quit Drinking 4 wk Day: 16, 19, 23, 27	4 wk	16, 19, 23, 27
Whole body	Static Practice 1 wk Day: 5	1 wk	5
Whole body	Static Practice 2 wk Day: 5, 12	2 wk	5, 12
Whole body	Static Practice 3 wk Day: 3, 19	3 wk	3, 19
Whole body	Static Practice 4 wk Day: 2, 4, 8, 16, 22	4 wk	2, 4, 8, 16, 22
Stress relief	Relief from Anxiety 1 wk Day: 4	1 wk	4
Stress relief	Relief from Anxiety 2 wk Day: 5	2 wk	5
Stress relief	Relief from Anxiety 3 wk Day: 1	3 wk	1
Stress relief	Relief from Anxiety 4 wk Day: 3, 11, 18, 23	4 wk	3, 11, 18, 23
Back	Yoga for Scoliosis 3 wk Day: 2, 4, 6, 13	3 wk	2, 4, 6, 13
Back	Yoga for Scoliosis 4 wk Day: 4, 11, 13	4 wk	4, 11, 13
Men's health	Prolong Sexual Pleasure 12 wk Day: 1, 8, 18, 38, 39, 48, 64	12 wk	1, 8, 18, 38, 39, 48, 64
Whole body	Front Splits 4 wk Day: 1, 4, 6, 18	4 wk	1, 4, 6, 18
Whole body	Middle Splits 4 wk Day: 15	4 wk	15
Whole body	Middle Splits 5 wk Day: 8, 11, 19, 20, 27, 30	5 wk	8, 11, 19, 20, 27, 30
Health	Reduce Puffiness 2 wk Day: 2	2 wk	2
Health	Reduce Puffiness 3 wk Day: 2, 6, 20	3 wk	2, 6, 20
Health	Reduce Puffiness 4 wk Day: 2, 4, 26	4 wk	2, 4, 26
Whole body	Open Your Hips 1 wk Day: 2	1 wk	2
Whole body	Open Your Hips 2 wk Day: 4, 7, 13	2 wk	4, 7, 13
Whole body	Open Your Hips 3 wk Day: 3	3 wk	3
Whole body	Open Your Hips 4 wk Day: 17, 22	4 wk	17, 22
Stress relief	Inner Harmony 1 wk Day: 2	1 wk	2
Stress relief	Inner Harmony 2 wk Day: 5, 8, 12	2 wk	5, 8, 12
Stress relief	Inner Harmony 3 wk Day: 1, 17, 21	3 wk	1, 17, 21
Stress relief	Inner Harmony 4 wk Day: 2, 4, 22	4 wk	2, 4, 22
Health	Healthy Heart 3 wk Day: 5	3 wk	5
Health	Healthy Heart 4 wk Day: 2, 23, 26	4 wk	2, 23, 26
Whole body	Advanced Yoga 1 wk Day: 1, 7	1 wk	1, 7
Whole body	Advanced Yoga 2 wk Day: 1	2 wk	1
Whole body	Advanced Yoga 4 wk Day: 3, 12	4 wk	3, 12
Whole body	Advanced Yoga 5 wk Day: 33	5 wk	33
Women's health	Postpartum Recovery 2 wk Day: 3, 9	2 wk	3, 9
Women's health	Postpartum Recovery 3 wk Day: 1, 3, 13	3 wk	1, 3, 13
Women's health	Postpartum Recovery 4 wk Day: 2, 10, 18	4 wk	2, 10, 18
Back	Healthy Neck 2 wk Day: 11	2 wk	11
Back	Healthy Neck 4 wk Day: 4, 6, 10	4 wk	4, 6, 10
Health	Headache Relief 1 wk Day: 1	1 wk	1
Health	Headache Relief 2 wk Day: 8, 12	2 wk	8, 12
Health	Headache Relief 3 wk Day: 5, 8, 13, 18	3 wk	5, 8, 13, 18
Health	Headache Relief 4 wk Day: 6, 13, 15, 20, 27	4 wk	6, 13, 15, 20, 27
Weight loss	Lean Body 2 wk Day: 3, 4, 5	2 wk	3, 4, 5
Weight loss	Lean Body 3 wk Day: 6, 9, 16	3 wk	6, 9, 16
Weight loss	Lean Body 4 wk Day: 2, 4, 17, 19, 24	4 wk	2, 4, 17, 19, 24
Whole body	Beautiful Bust 1 wk Day: 4	1 wk	4
Whole body	Beautiful Bust 2 wk Day: 9	2 wk	9
Whole body	Beautiful Bust 3 wk Day: 10, 17	3 wk	10, 17
Whole body	Beautiful Bust 4 wk Day: 2, 22, 26	4 wk	2, 22, 26
Health	Healthy Digestion 1 wk Day: 4, 5	1 wk	4, 5
Health	Healthy Digestion 2 wk Day: 2, 10	2 wk	2, 10
Health	Healthy Digestion 3 wk Day: 1, 2, 10	3 wk	1, 2, 10
Health	Healthy Digestion 4 wk Day: 4, 5, 6, 9, 27	4 wk	4, 5, 6, 9, 27
Men's health	Prolong Sexual Pleasure 1 wk Day: 3	1 wk	3
Men's health	Prolong Sexual Pleasure 2 wk Day: 8	2 wk	8
Men's health	Prolong Sexual Pleasure 3 wk Day: 3	3 wk	3
Men's health	Prolong Sexual Pleasure 4 wk Day: 1	4 wk	1
Stress relief	Yoga in the Big City 1 wk Day: 3, 6, 7	1 wk	3, 6, 7
Stress relief	Yoga in the Big City 2 wk Day: 1, 8, 10	2 wk	1, 8, 10
Stress relief	Yoga in the Big City 3 wk Day: 3, 6, 7, 8, 10, 19, 20	3 wk	3, 6, 7, 8, 10, 19, 20
Stress relief	Yoga in the Big City 4 wk Day: 3, 6, 7, 8, 10, 19, 20, 24, 25	4 wk	3, 6, 7, 8, 10, 19, 20, 24, 25
Back	Atlas Stands Tall 2 wk Day: 10, 12	2 wk	10, 12
Back	Atlas Stands Tall 3 wk Day: 10, 12, 18, 20	3 wk	10, 12, 18, 20
Back	Atlas Stands Tall 4 wk Day: 10, 12, 18, 20, 22, 25, 27	4 wk	10, 12, 18, 20, 22, 25, 27
Stress relief	The Calm Formula 1 wk Day: 1, 4, 6	1 wk	1, 4, 6
Stress relief	The Calm Formula 2 wk Day: 1, 4, 6, 10, 12	2 wk	1, 4, 6, 10, 12
Stress relief	The Calm Formula 3 wk Day: 1, 4, 6, 12, 15, 19	3 wk	1, 4, 6, 12, 15, 19
Stress relief	The Calm Formula 4 wk Day: 1, 4, 6, 12, 15, 19, 26	4 wk	1, 4, 6, 12, 15, 19, 26
Whole body	Flexibility Whisperer 1 wk Day: 2, 3, 6	1 wk	2, 3, 6
Whole body	Flexibility Whisperer 2 wk Day: 2, 3, 6, 9, 13	2 wk	2, 3, 6, 9, 13
Whole body	Flexibility Whisperer 3 wk Day: 2, 3, 6, 9, 13, 15	3 wk	2, 3, 6, 9, 13, 15
Whole body	Flexibility Whisperer 4 wk Day: 2, 3, 6, 9, 13, 15, 26, 27	4 wk	2, 3, 6, 9, 13, 15, 26, 27
Weight loss	Intensive Weight Loss 1 wk Day: 2, 3	1 wk	2, 3
Weight loss	Intensive Weight Loss 2 wk Day: 2, 3, 10, 13	2 wk	2, 3, 10, 13
Weight loss	Intensive Weight Loss 3 wk Day: 2, 3, 10, 13, 16	3 wk	2, 3, 10, 13, 16
Weight loss	Intensive Weight Loss 4 wk Day: 2, 3, 10, 13, 16, 23, 28	4 wk	2, 3, 10, 13, 16, 23, 28

Exercise Details

Where It Appears

Yoga

Challenges

Marichi's Pose 1 appears 85 time in yoga classes

Class	Duration
Strength Routine	90 min
Strong Arms	60 min
Strong Arms	90 min
Immune Support	60 min
Immune Support	90 min
Better Vision	45 min
Better Vision	60 min
Better Vision	90 min
Splits	60 min
Splits	90 min
Preparing for Pregnancy	45 min
Preparing for Pregnancy	60 min
Preparing for Pregnancy	90 min
Yoga for Cystitis	60 min
Yoga for Cystitis	90 min
Energizing Morning	90 min
Evening Routine	45 min
Evening Routine	60 min
Evening Routine	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
Yoga for the Liver	45 min
Yoga for the Liver	60 min
Yoga for the Liver	90 min
Healthy Neck	60 min
Healthy Digestion	15 min
Healthy Digestion	20 min
Healthy Digestion	25 min
Healthy Digestion	30 min
Healthy Digestion	45 min
Healthy Digestion	60 min
Healthy Digestion	90 min
Yoga for Tennis Players	90 min
Sound Sleep	90 min
Toned Abs	90 min
Yoga for Lung Health	90 min
Moon Sequence	90 min
Headache relief	45 min
Headache relief	60 min
Headache relief	90 min
Before Your Flight	90 min
Yoga for High Blood Pressure	90 min
Relaxation	90 min
Varicose Vein Prevention	20 min
Varicose Vein Prevention	25 min
Varicose Vein Prevention	30 min
Varicose Vein Prevention	45 min
Varicose Vein Prevention	60 min
Varicose Vein Prevention	90 min
Stretching	45 min
Stretching	60 min
Stretching	90 min
Yoga for Diabetes	25 min
Yoga for Diabetes	30 min
Yoga for Diabetes	45 min
Yoga for Diabetes	60 min
Yoga for Diabetes	90 min
Tibetan Exercises	60 min
Anxiety Relief	45 min
Anxiety Relief	60 min
Static Routine	60 min
Swelling Relief	45 min
Longer-Lasting Pleasure	15 min
Longer-Lasting Pleasure	30 min
Longer-Lasting Pleasure	60 min
Yin Yoga	60 min
Yin Yoga	90 min
After Work	60 min
After Work	90 min
Yoga for the Knees	30 min
Yoga for the Knees	45 min
Hands and Wrists	90 min
Yoga for Menopause	90 min
Calm and Vitality	90 min
Yoga Lying Down	60 min
Yoga Lying Down	90 min
Yoga for ADHD	90 min
I Can Go Without Sugar	60 min
I Can Go Without Sugar	90 min

Marichi's Pose 1 appears 130 time in challenges

Topic	Title	Duration	Day
Health	Strengthen Your Immunity 4 wk Day: 8, 9	4 wk	8, 9
Whole body	Flexible Body 4 wk Day: 3, 22, 23, 28	4 wk	3, 22, 23, 28
Weight loss	Weight Loss 4 wk Day: 5, 11, 17, 23	4 wk	5, 11, 17, 23
Back	Healthy Back 4 wk Day: 5, 10, 11, 15, 16, 17	4 wk	5, 10, 11, 15, 16, 17
Stress relief	Stress Relief 4 wk Day: 17, 28	4 wk	17, 28
Whole body	Front Splits 5 wk Day: 17, 22, 23, 27, 29, 34	5 wk	17, 22, 23, 27, 29, 34
Stress relief	Overcoming Depression 4 wk Day: 4, 23, 28	4 wk	4, 23, 28
Whole body	Healthy Joints 4 wk Day: 9, 10, 11, 14, 15, 16, 20, 21, 22, 23, 26, 27, 28	4 wk	9, 10, 11, 14, 15, 16, 20, 21, 22, 23, 26, 27, 28
Beginners	Yoga for Beginners 3 wk Day: 6, 7, 21	3 wk	6, 7, 21
Sleep	Healthy Sleep 4 wk Day: 4, 5, 9, 11, 16, 17, 22, 23, 26, 28	4 wk	4, 5, 9, 11, 16, 17, 22, 23, 26, 28
Weight loss	Toned Abs 4 wk Day: 3, 4, 28	4 wk	3, 4, 28
Whole body	Touch the Floor 4 wk Day: 10, 16, 17, 19, 21, 23, 25, 28	4 wk	10, 16, 17, 19, 21, 23, 25, 28
Weight loss	Weight Loss 2 wk Day: 14	2 wk	14
Weight loss	Weight Loss 3 wk Day: 8, 9, 10, 15, 20, 21	3 wk	8, 9, 10, 15, 20, 21
Confidence	Boost Your Self-Esteem 4 wk Day: 27	4 wk	27
Whole body	Strong Arms 4 wk Day: 4	4 wk	4
Weight loss	Lean Legs 4 wk Day: 6, 12	4 wk	6, 12
Whole body	Firm Glutes 4 wk Day: 22	4 wk	22
Stress relief	Relaxation 4 wk Day: 2, 3, 4, 5, 6, 9, 11, 14, 15, 17, 20, 22, 23, 27, 28	4 wk	2, 3, 4, 5, 6, 9, 11, 14, 15, 17, 20, 22, 23, 27, 28
Stress relief	Overcoming Depression 2 wk Day: 2, 3, 7, 10, 12	2 wk	2, 3, 7, 10, 12
Sleep	Healthy Sleep 2 wk Day: 1, 2, 3, 8	2 wk	1, 2, 3, 8
Stress relief	Stress Relief 2 wk Day: 1, 2, 8	2 wk	1, 2, 8
Energy	Energizing Morning 2 wk Day: 1	2 wk	1
Whole body	Front Splits 2 wk Day: 5, 7	2 wk	5, 7
Back	Healthy Back 2 wk Day: 8	2 wk	8
Whole body	Healthy Joints 2 wk Day: 6	2 wk	6
Whole body	Flexible Body 2 wk Day: 1, 3, 5, 7	2 wk	1, 3, 5, 7
Weight loss	Lean Legs 1 wk Day: 2	1 wk	2
Whole body	Touch the Floor 1 wk Day: 7	1 wk	7
Stress relief	Overcoming Depression 1 wk Day: 2, 3	1 wk	2, 3
Whole body	Healthy Joints 1 wk Day: 4	1 wk	4
Weight loss	Awaken Your Strength 2 wk Day: 4	2 wk	4
Whole body	Firm Glutes 2 wk Day: 2, 3	2 wk	2, 3
Whole body	Touch the Floor 2 wk Day: 3, 4, 5, 6, 7, 8, 9, 10, 11, 13, 14	2 wk	3, 4, 5, 6, 7, 8, 9, 10, 11, 13, 14
Weight loss	Lean Legs 2 wk Day: 7, 11	2 wk	7, 11
Confidence	Boost Your Self-Esteem 2 wk Day: 8	2 wk	8
Stress relief	Relaxation 2 wk Day: 10, 12	2 wk	10, 12
Health	Strengthen Your Immunity 2 wk Day: 12	2 wk	12
Health	Strengthen Your Immunity 3 wk Day: 19	3 wk	19
Whole body	Flexible Body 3 wk Day: 8, 10, 12, 14	3 wk	8, 10, 12, 14
Stress relief	Stress Relief 3 wk Day: 8, 9, 15	3 wk	8, 9, 15
Whole body	Front Splits 3 wk Day: 12, 14	3 wk	12, 14
Stress relief	Overcoming Depression 3 wk Day: 2, 3, 9, 10, 14, 17, 19	3 wk	2, 3, 9, 10, 14, 17, 19
Whole body	Healthy Joints 3 wk Day: 4, 13	3 wk	4, 13
Weight loss	Awaken Your Strength 3 wk Day: 11	3 wk	11
Sleep	Healthy Sleep 3 wk Day: 8, 9, 10, 15	3 wk	8, 9, 10, 15
Whole body	Touch the Floor 3 wk Day: 7, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21	3 wk	7, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21
Energy	Energizing Morning 3 wk Day: 8	3 wk	8
Whole body	Firm Glutes 3 wk Day: 9, 10	3 wk	9, 10
Weight loss	Lean Legs 3 wk Day: 2, 14, 18	3 wk	2, 14, 18
Confidence	Boost Your Self-Esteem 3 wk Day: 15	3 wk	15
Stress relief	Relaxation 3 wk Day: 17, 19	3 wk	17, 19
Back	Healthy Back 3 wk Day: 14	3 wk	14
Health	Quit Drinking 1 wk Day: 3	1 wk	3
Health	Quit Drinking 3 wk Day: 7, 11	3 wk	7, 11
Health	Quit Drinking 4 wk Day: 16, 19, 23, 27	4 wk	16, 19, 23, 27
Whole body	Static Practice 1 wk Day: 5	1 wk	5
Whole body	Static Practice 2 wk Day: 5, 12	2 wk	5, 12
Whole body	Static Practice 3 wk Day: 3, 19	3 wk	3, 19
Whole body	Static Practice 4 wk Day: 2, 4, 8, 16, 22	4 wk	2, 4, 8, 16, 22
Stress relief	Relief from Anxiety 1 wk Day: 4	1 wk	4
Stress relief	Relief from Anxiety 2 wk Day: 5	2 wk	5
Stress relief	Relief from Anxiety 3 wk Day: 1	3 wk	1
Stress relief	Relief from Anxiety 4 wk Day: 3, 11, 18, 23	4 wk	3, 11, 18, 23
Back	Yoga for Scoliosis 3 wk Day: 2, 4, 6, 13	3 wk	2, 4, 6, 13
Back	Yoga for Scoliosis 4 wk Day: 4, 11, 13	4 wk	4, 11, 13
Men's health	Prolong Sexual Pleasure 12 wk Day: 1, 8, 18, 38, 39, 48, 64	12 wk	1, 8, 18, 38, 39, 48, 64
Whole body	Front Splits 4 wk Day: 1, 4, 6, 18	4 wk	1, 4, 6, 18
Whole body	Middle Splits 4 wk Day: 15	4 wk	15
Whole body	Middle Splits 5 wk Day: 8, 11, 19, 20, 27, 30	5 wk	8, 11, 19, 20, 27, 30
Health	Reduce Puffiness 2 wk Day: 2	2 wk	2
Health	Reduce Puffiness 3 wk Day: 2, 6, 20	3 wk	2, 6, 20
Health	Reduce Puffiness 4 wk Day: 2, 4, 26	4 wk	2, 4, 26
Whole body	Open Your Hips 1 wk Day: 2	1 wk	2
Whole body	Open Your Hips 2 wk Day: 4, 7, 13	2 wk	4, 7, 13
Whole body	Open Your Hips 3 wk Day: 3	3 wk	3
Whole body	Open Your Hips 4 wk Day: 17, 22	4 wk	17, 22
Stress relief	Inner Harmony 1 wk Day: 2	1 wk	2
Stress relief	Inner Harmony 2 wk Day: 5, 8, 12	2 wk	5, 8, 12
Stress relief	Inner Harmony 3 wk Day: 1, 17, 21	3 wk	1, 17, 21
Stress relief	Inner Harmony 4 wk Day: 2, 4, 22	4 wk	2, 4, 22
Health	Healthy Heart 3 wk Day: 5	3 wk	5
Health	Healthy Heart 4 wk Day: 2, 23, 26	4 wk	2, 23, 26
Whole body	Advanced Yoga 1 wk Day: 1, 7	1 wk	1, 7
Whole body	Advanced Yoga 2 wk Day: 1	2 wk	1
Whole body	Advanced Yoga 4 wk Day: 3, 12	4 wk	3, 12
Whole body	Advanced Yoga 5 wk Day: 33	5 wk	33
Women's health	Postpartum Recovery 2 wk Day: 3, 9	2 wk	3, 9
Women's health	Postpartum Recovery 3 wk Day: 1, 3, 13	3 wk	1, 3, 13
Women's health	Postpartum Recovery 4 wk Day: 2, 10, 18	4 wk	2, 10, 18
Back	Healthy Neck 2 wk Day: 11	2 wk	11
Back	Healthy Neck 4 wk Day: 4, 6, 10	4 wk	4, 6, 10
Health	Headache Relief 1 wk Day: 1	1 wk	1
Health	Headache Relief 2 wk Day: 8, 12	2 wk	8, 12
Health	Headache Relief 3 wk Day: 5, 8, 13, 18	3 wk	5, 8, 13, 18
Health	Headache Relief 4 wk Day: 6, 13, 15, 20, 27	4 wk	6, 13, 15, 20, 27
Weight loss	Lean Body 2 wk Day: 3, 4, 5	2 wk	3, 4, 5
Weight loss	Lean Body 3 wk Day: 6, 9, 16	3 wk	6, 9, 16
Weight loss	Lean Body 4 wk Day: 2, 4, 17, 19, 24	4 wk	2, 4, 17, 19, 24
Whole body	Beautiful Bust 1 wk Day: 4	1 wk	4
Whole body	Beautiful Bust 2 wk Day: 9	2 wk	9
Whole body	Beautiful Bust 3 wk Day: 10, 17	3 wk	10, 17
Whole body	Beautiful Bust 4 wk Day: 2, 22, 26	4 wk	2, 22, 26
Health	Healthy Digestion 1 wk Day: 4, 5	1 wk	4, 5
Health	Healthy Digestion 2 wk Day: 2, 10	2 wk	2, 10
Health	Healthy Digestion 3 wk Day: 1, 2, 10	3 wk	1, 2, 10
Health	Healthy Digestion 4 wk Day: 4, 5, 6, 9, 27	4 wk	4, 5, 6, 9, 27
Men's health	Prolong Sexual Pleasure 1 wk Day: 3	1 wk	3
Men's health	Prolong Sexual Pleasure 2 wk Day: 8	2 wk	8
Men's health	Prolong Sexual Pleasure 3 wk Day: 3	3 wk	3
Men's health	Prolong Sexual Pleasure 4 wk Day: 1	4 wk	1
Stress relief	Yoga in the Big City 1 wk Day: 3, 6, 7	1 wk	3, 6, 7
Stress relief	Yoga in the Big City 2 wk Day: 1, 8, 10	2 wk	1, 8, 10
Stress relief	Yoga in the Big City 3 wk Day: 3, 6, 7, 8, 10, 19, 20	3 wk	3, 6, 7, 8, 10, 19, 20
Stress relief	Yoga in the Big City 4 wk Day: 3, 6, 7, 8, 10, 19, 20, 24, 25	4 wk	3, 6, 7, 8, 10, 19, 20, 24, 25
Back	Atlas Stands Tall 2 wk Day: 10, 12	2 wk	10, 12
Back	Atlas Stands Tall 3 wk Day: 10, 12, 18, 20	3 wk	10, 12, 18, 20
Back	Atlas Stands Tall 4 wk Day: 10, 12, 18, 20, 22, 25, 27	4 wk	10, 12, 18, 20, 22, 25, 27
Stress relief	The Calm Formula 1 wk Day: 1, 4, 6	1 wk	1, 4, 6
Stress relief	The Calm Formula 2 wk Day: 1, 4, 6, 10, 12	2 wk	1, 4, 6, 10, 12
Stress relief	The Calm Formula 3 wk Day: 1, 4, 6, 12, 15, 19	3 wk	1, 4, 6, 12, 15, 19
Stress relief	The Calm Formula 4 wk Day: 1, 4, 6, 12, 15, 19, 26	4 wk	1, 4, 6, 12, 15, 19, 26
Whole body	Flexibility Whisperer 1 wk Day: 2, 3, 6	1 wk	2, 3, 6
Whole body	Flexibility Whisperer 2 wk Day: 2, 3, 6, 9, 13	2 wk	2, 3, 6, 9, 13
Whole body	Flexibility Whisperer 3 wk Day: 2, 3, 6, 9, 13, 15	3 wk	2, 3, 6, 9, 13, 15
Whole body	Flexibility Whisperer 4 wk Day: 2, 3, 6, 9, 13, 15, 26, 27	4 wk	2, 3, 6, 9, 13, 15, 26, 27
Weight loss	Intensive Weight Loss 1 wk Day: 2, 3	1 wk	2, 3
Weight loss	Intensive Weight Loss 2 wk Day: 2, 3, 10, 13	2 wk	2, 3, 10, 13
Weight loss	Intensive Weight Loss 3 wk Day: 2, 3, 10, 13, 16	3 wk	2, 3, 10, 13, 16
Weight loss	Intensive Weight Loss 4 wk Day: 2, 3, 10, 13, 16, 23, 28	4 wk	2, 3, 10, 13, 16, 23, 28

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