Seated Forward Bend Pose Paschimottanasana

: 1 min

: 36 score

: 3 kcal

Seated Poses

Static

Favorable effect

Relaxes the back muscles
Calms the nervous system
Develops flexibility in the back surface of the legs
Stimulates digestion
Reduces fat deposits around the waist

Contraindications

Pregnancy

Lower back injuries

Technique of execution

Raise your hands. Keep your back straight. On the exhale, slowly bend down towards your legs. Try to grab your feet, but stop if you feel too much tension in your hamstrings and back. Avoid pain. Breathe evenly. Push your abdomen and ribcage towards your legs and extend forward through the crown of your head. Focus on your breath. Then slowly raise your torso up. Place your palms near your hips. Return to staff pose.

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

If you can't grab your toes comfortably, trying using a strap. Straighten your spine and try to bring your belly towards your thighs, stopping at the point when you begin to curve. Avoid pain and tension in your hamstrings.

Bend your legs and grab your toes. Make sure your belly is resting on your thighs. Slowly start walking your heels forwards in small increments, eventually until the moment belly is getting off your thighs. Try to stay here with your spine straight and relax here. Avoid pain and tension in your hamstrings.

Bend forwards and place your hands wherever they rest naturally. Bring your belly towards your thighs and try to relax in the posture. Avoid pain and tension in your hamstrings.

Where can I meet

Lesson search

Challenges

Seated Forward Bend Pose occurs 265 times in ready-made lessons

Theme	Title	Time
Strength	Power Body 15 min	15 min
Strength	Power Body 20 min	20 min
Strength	Power Body 25 min	25 min
Strength	Power Body 30 min	30 min
Strength	Power Body 10 min	10 min
Strength	Power Body 45 min	45 min
Strength	Power Body 60 min	60 min
Strength	Power Body 90 min	90 min
Legs	Slender Legs 90 min	90 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 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 25 min	25 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
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	Night Yoga 90 min	90 min
Depression	Depression Avoider 10 min	10 min
Depression	Depression Avoider 15 min	15 min
Depression	Depression Avoider 20 min	20 min
Depression	Depression Avoider 25 min	25 min
Depression	Depression Avoider 30 min	30 min
Depression	Depression Avoider 45 min	45 min
Depression	Depression Avoider 60 min	60 min
Depression	Depression Avoider 90 min	90 min
Energy	Energy Booster 60 min	60 min
Energy	Energy Booster 90 min	90 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
Head	Healthy Neck 15 min	15 min
Head	Healthy Neck 20 min	20 min
Head	Healthy Neck 25 min	25 min
Head	Healthy Neck 30 min	30 min
Head	Healthy Neck 45 min	45 min
Head	Healthy Neck 60 min	60 min
Head	Healthy Neck 90 min	90 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
Kidneys	Healthy Kidneys 60 min	60 min
Kidneys	Healthy Kidneys 90 min	90 min
Sex	Healthy Prostate 90 min	90 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 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 90 min	90 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 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 60+ for Anxiety Release 25 min	25 min
Aging	Yoga 60+ for Anxiety Release 30 min	30 min
Breasts	Firm Breasts 20 min	20 min
Breasts	Firm Breasts 25 min	25 min
Breasts	Firm Breasts 30 min	30 min
Breasts	Firm Breasts 45 min	45 min
Breasts	Firm Breasts 60 min	60 min
Breasts	Firm Breasts 90 min	90 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
Sex	Male Power 90 min	90 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
Blood Pressure	Blood Pressure Depressor 10 min	10 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
Weight Loss	Weight Loss I 15 min	15 min
Weight Loss	Weight Loss I 20 min	20 min
Weight Loss	Weight Loss I 25 min	25 min
Weight Loss	Weight Loss I 30 min	30 min
Weight Loss	Weight Loss I 60 min	60 min
Weight Loss	Weight Loss I 90 min	90 min
Back	Posture Correction 20 min	20 min
Back	Posture Correction 25 min	25 min
Back	Posture Correction 30 min	30 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 20 min	20 min
Weight Loss	Weight Loss II 45 min	45 min
Weight Loss	Weight Loss II 60 min	60 min
Weight Loss	Weight Loss II 90 min	90 min
Liver	Quit Drinking 15 min	15 min
Liver	Quit Drinking 20 min	20 min
Liver	Quit Drinking 25 min	25 min
Liver	Quit Drinking 60 min	60 min
Liver	Quit Drinking 90 min	90 min
Habits	Quit Smoking 15 min	15 min
Habits	Quit Smoking 20 min	20 min
Habits	Quit Smoking 25 min	25 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 20 min	20 min
Energy	Tibetan gymnastics 30 min	30 min
Energy	Tibetan gymnastics 90 min	90 min
Depression	Release from anxiety 10 min	10 min
Depression	Release from anxiety 30 min	30 min
Depression	Release from anxiety 60 min	60 min
Depression	Release from anxiety 90 min	90 min
Energy	Static Complex 20 min	20 min
Energy	Static Complex 25 min	25 min
Energy	Static Complex 45 min	45 min
Energy	Static Complex 90 min	90 min
Kidneys	Swelling removal 10 min	10 min
Kidneys	Swelling removal 15 min	15 min
Kidneys	Swelling removal 30 min	30 min
Kidneys	Swelling removal 45 min	45 min
Kidneys	Swelling removal 90 min	90 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 90 min	90 min
Joints	Opening of the hip joints 15 min	15 min
Joints	Opening of the hip joints 30 min	30 min
Advanced	Yoga for Advanced 30 min	30 min
Advanced	Yoga for Advanced 90 min	90 min
Relax	Releasing Muscle Blocks 10 min	10 min
Relax	Releasing Muscle Blocks 15 min	15 min
Relax	Releasing Muscle Blocks 20 min	20 min
Relax	Releasing Muscle Blocks 25 min	25 min
Relax	Releasing Muscle Blocks 30 min	30 min
Relax	Releasing Muscle Blocks 45 min	45 min
Relax	Releasing Muscle Blocks 60 min	60 min
Relax	Releasing Muscle Blocks 90 min	90 min
Weight Loss	Fit Body 60 min	60 min
Weight Loss	Fit Body 90 min	90 min
Stress	Inner Harmony 10 min	10 min
Stress	Inner Harmony 20 min	20 min
Stress	Inner Harmony 25 min	25 min
Stress	Inner Harmony 30 min	30 min
Stress	Inner Harmony 60 min	60 min
Stress	Inner Harmony 90 min	90 min
Energy	Hormonal Balance 45 min	45 min
Energy	Hormonal Balance 60 min	60 min
Energy	Hormonal Balance 90 min	90 min
Balance	Balance Development 15 min	15 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
Relax	Yin yoga 15 min	15 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 45 min	45 min
Relax	Yin yoga 60 min	60 min
Relax	Yin yoga 90 min	90 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
Weight Loss	Weight Loss I 45 min	45 min
Back	Yoga for Hyperlordosis 10 min	10 min
Back	Yoga for Hyperlordosis 15 min	15 min
Back	Yoga for Hyperlordosis 20 min	20 min
Back	Yoga for Hyperlordosis 25 min	25 min
Back	Yoga for Hyperlordosis 30 min	30 min
Back	Yoga for Hyperlordosis 45 min	45 min
Back	Yoga for Hyperlordosis 60 min	60 min
Back	Yoga for Hyperlordosis 90 min	90 min
Joints	Healthy Knees 30 min	30 min
Joints	Healthy Knees 45 min	45 min
Joints	Healthy Knees 90 min	90 min
Sports	Yoga for Cyclists 10 min	10 min
Sports	Yoga for Cyclists 30 min	30 min
Sports	Yoga for Cyclists 45 min	45 min
Sports	Yoga for Cyclists 60 min	60 min
Sports	Yoga for Cyclists 90 min	90 min
Sports	Yoga for Football Players 10 min	10 min
Sports	Yoga for Football Players 15 min	15 min
Sports	Yoga for Football Players 20 min	20 min
Sports	Yoga for Football Players 25 min	25 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
Aging	Yoga During Menopause 15 min	15 min
Aging	Yoga During Menopause 20 min	20 min
Aging	Yoga During Menopause 25 min	25 min
Aging	Yoga During Menopause 30 min	30 min
Aging	Yoga During Menopause 45 min	45 min
Aging	Yoga During Menopause 60 min	60 min
Aging	Yoga During Menopause 90 min	90 min

Seated Forward Bend Pose occurs 158 times in ready-made courses

Theme	Title	Duration	Day
Immunity	Boost Your Immune in 28 Days 4 w. Day: 6, 7, 8, 9, 16, 17, 18, 19, 23, 24, 26, 27, 28	4 w.	6, 7, 8, 9, 16, 17, 18, 19, 23, 24, 26, 27, 28
Flexibility	Flexible Body in 28 Days 4 w. Day: 1, 4, 9, 10, 11, 17, 21, 23, 25	4 w.	1, 4, 9, 10, 11, 17, 21, 23, 25
Weight Loss	Weight Loss in 28 Days 4 w. Day: 1, 2, 3, 4, 5, 8, 9, 10, 11, 14, 15, 16, 17, 20, 21, 22, 28	4 w.	1, 2, 3, 4, 5, 8, 9, 10, 11, 14, 15, 16, 17, 20, 21, 22, 28
Back	Healthy Spine in 28 Days 4 w. Day: 5, 9, 13, 14, 16, 19, 20, 22, 23, 27, 28	4 w.	5, 9, 13, 14, 16, 19, 20, 22, 23, 27, 28
Stress	Anti-Stress in 28 Days 4 w. Day: 1, 2, 3, 4, 5, 7, 16, 17, 19, 20, 23, 25, 27	4 w.	1, 2, 3, 4, 5, 7, 16, 17, 19, 20, 23, 25, 27
Split	Front split in 35 Days 5 w. Day: 5, 9, 16, 34	5 w.	5, 9, 16, 34
Depression	Overcoming Depression in 28 Days 4 w. Day: 3, 7, 8, 9, 11, 13, 14, 15, 20, 21, 22, 26, 27	4 w.	3, 7, 8, 9, 11, 13, 14, 15, 20, 21, 22, 26, 27
Joints	Healthy Joints in 28 Days 4 w. Day: 5, 17, 19, 25, 26, 27, 28	4 w.	5, 17, 19, 25, 26, 27, 28
Energy	Energy Wake Up in 28 Days 4 w. Day: 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 27, 28	4 w.	7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 27, 28
Flexibility	Yoga Start in 21 Days 3 w. Day: 9, 11, 16, 18, 21	3 w.	9, 11, 16, 18, 21
Sleep	Healthy Sleep in 28 Days 4 w. Day: 1, 2, 7, 8, 20, 25, 28	4 w.	1, 2, 7, 8, 20, 25, 28
Balance	Improve Your Balance in 28 Days 4 w. Day: 2, 3, 4, 5, 8, 10, 11, 15, 20, 21, 23, 27	4 w.	2, 3, 4, 5, 8, 10, 11, 15, 20, 21, 23, 27
Back	Royal Posture in 28 Days 4 w. Day: 4, 5, 7, 8, 9, 10, 11, 14, 16, 17, 20, 21, 22, 23, 25, 27, 28	4 w.	4, 5, 7, 8, 9, 10, 11, 14, 16, 17, 20, 21, 22, 23, 25, 27, 28
Abs	6-Pack in 28 Days 4 w. Day: 2, 3, 4, 7, 9, 10, 11, 14, 15, 16, 17, 20, 21, 23, 24, 25, 26, 28	4 w.	2, 3, 4, 7, 9, 10, 11, 14, 15, 16, 17, 20, 21, 23, 24, 25, 26, 28
Flexibility	Bend Over and Reach the Floor in 28 Days 4 w. Day: 28	4 w.	28
Meditation	Meditation for Beginners in 14 Days 2 w. Day: 2, 3, 7, 8, 9, 10, 14	2 w.	2, 3, 7, 8, 9, 10, 14
Weight Loss	Weight Loss in 14 Days 2 w. Day: 8, 9, 10, 11, 12, 13, 14	2 w.	8, 9, 10, 11, 12, 13, 14
Weight Loss	Weight Loss in 7 Days 1 w. Day: 6, 7	1 w.	6, 7
Weight Loss	Weight Loss in 21 Days 3 w. Day: 12, 14, 15, 16, 17, 18, 19, 20, 21	3 w.	12, 14, 15, 16, 17, 18, 19, 20, 21
Self-Esteem	Self-Esteem Boost in 28 Days 4 w. Day: 11, 13, 14, 15, 16, 17, 20, 23, 25, 26, 27, 28	4 w.	11, 13, 14, 15, 16, 17, 20, 23, 25, 26, 27, 28
Waist	Slim Waist in 28 Days 4 w. Day: 11, 12, 13, 15, 17, 22, 23, 25, 27	4 w.	11, 12, 13, 15, 17, 22, 23, 25, 27
Arms	Strong Arms in 28 Days 4 w. Day: 4, 8, 9, 11, 13, 16, 17, 22, 27	4 w.	4, 8, 9, 11, 13, 16, 17, 22, 27
Legs	Slender Legs in 28 Days 4 w. Day: 5, 6, 7, 8, 9, 10, 11, 12, 14, 17, 18, 19, 21, 23, 24, 25, 26, 27, 28	4 w.	5, 6, 7, 8, 9, 10, 11, 12, 14, 17, 18, 19, 21, 23, 24, 25, 26, 27, 28
Glutes	Tight Butt Challenge in 28 Days 4 w. Day: 8, 13, 14, 18, 19, 24	4 w.	8, 13, 14, 18, 19, 24
Lower back	Lower Back Pain Relief Challenge in 28 days 4 w. Day: 20, 21, 25, 26, 27	4 w.	20, 21, 25, 26, 27
Relax	Relaxation in 28 Days 4 w. Day: 5, 8, 9, 10, 11, 15, 16, 17, 18, 21, 23, 24, 25, 26	4 w.	5, 8, 9, 10, 11, 15, 16, 17, 18, 21, 23, 24, 25, 26
Meditation	Meditation for Beginners in 7 Days 1 w. Day: 4, 5, 6, 7	1 w.	4, 5, 6, 7
Arms	Strong Arms in 14 Days 2 w. Day: 8, 9	2 w.	8, 9
Depression	Overcoming Depression in 14 Days 2 w. Day: 1, 2, 3, 5, 7, 9, 10, 11, 12, 14	2 w.	1, 2, 3, 5, 7, 9, 10, 11, 12, 14
Sleep	Healthy Sleep in 14 Days 2 w. Day: 1, 2, 6, 7, 13	2 w.	1, 2, 6, 7, 13
Abs	6-Pack in 14 Days 2 w. Day: 1, 2, 3, 4, 11, 12, 13	2 w.	1, 2, 3, 4, 11, 12, 13
Stress	Anti-Stress in 14 Days 2 w. Day: 10, 11, 12, 13, 14	2 w.	10, 11, 12, 13, 14
Waist	Slim Waist Challenge in 14 Days 2 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 13	2 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 13
Lower back	Lower Back Pain Relief Challenge in 14 days 2 w. Day: 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14	2 w.	2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14
Energy	Cheerful Morning in 14 Days 2 w. Day: 8, 9, 10, 11, 12, 13	2 w.	8, 9, 10, 11, 12, 13
Split	Front split in 14 Days 2 w. Day: 7, 9, 14	2 w.	7, 9, 14
Back	Royal Posture in 14 Days 2 w. Day: 8, 9, 11	2 w.	8, 9, 11
Back	Healthy Spine 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
Joints	Healthy Joints in 14 Days 2 w. Day: 1, 6, 7, 14	2 w.	1, 6, 7, 14
Flexibility	Flexible Body in 14 Days 2 w. Day: 1, 2, 4, 6, 8, 9, 11, 14	2 w.	1, 2, 4, 6, 8, 9, 11, 14
Relax	Relaxation in 7 Days 1 w. Day: 6	1 w.	6
Lower back	Lower Back Pain Relief Challenge in 7 days 1 w. Day: 2, 3, 5, 7	1 w.	2, 3, 5, 7
Arms	Strong Arms in 7 Days 1 w. Day: 5	1 w.	5
Self-Esteem	Self-Esteem Boost in 7 Days 1 w. Day: 6, 7	1 w.	6, 7
Split	Front split in 7 Days 1 w. Day: 5	1 w.	5
Energy	Cheerful Morning in 7 Days 1 w. Day: 5, 6, 7	1 w.	5, 6, 7
Legs	Slender Legs in 7 Days 1 w. Day: 7	1 w.	7
Glutes	Tight Butt in 7 Days 1 w. Day: 3, 6	1 w.	3, 6
Waist	Slim Waist Challenge in 7 Days 1 w. Day: 1, 2, 3, 4, 5, 6	1 w.	1, 2, 3, 4, 5, 6
Abs	6-Pack in 7 Days 1 w. Day: 1	1 w.	1
Back	Royal Posture in 7 Days 1 w. Day: 7	1 w.	7
Balance	Improve Your Balance in 7 Days 1 w. Day: 6	1 w.	6
Energy	Energy Wake Up in 7 Days 1 w. Day: 5	1 w.	5
Depression	Overcoming Depression in 7 Days 1 w. Day: 1, 7	1 w.	1, 7
Stress	Anti-Stress in 7 Days 1 w. Day: 5, 6, 7	1 w.	5, 6, 7
Back	Healthy Spine in 7 Days 1 w. Day: 1, 2, 3, 6	1 w.	1, 2, 3, 6
Immunity	Boost Your Immune in 7 Days 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Energy	Energy Wake Up in 14 Days 2 w. Day: 3, 8, 10, 12, 13	2 w.	3, 8, 10, 12, 13
Glutes	Tight Butt Challenge in 14 days 2 w. Day: 2, 3, 4, 5, 7, 14	2 w.	2, 3, 4, 5, 7, 14
Balance	Improve Your Balance in 14 Days 2 w. Day: 12	2 w.	12
Flexibility	Bend Over and Reach the Floor in 14 Days 2 w. Day: 13, 14	2 w.	13, 14
Legs	Slender Legs in 14 Days 2 w. Day: 8, 9, 13	2 w.	8, 9, 13
Self-Esteem	Self-Esteem Boost in 7 Days 2 w. Day: 12	2 w.	12
Relax	Relaxation in 14 Days 2 w. Day: 4, 14	2 w.	4, 14
Immunity	Boost Your Immune in 14 Days 2 w. Day: 2, 4, 5, 6, 13	2 w.	2, 4, 5, 6, 13
Immunity	Boost Your Immune in 21 Days 3 w. Day: 1, 2, 3, 4, 5, 6, 7, 9, 11, 12, 13, 20	3 w.	1, 2, 3, 4, 5, 6, 7, 9, 11, 12, 13, 20
Flexibility	Flexible Body in 21 Days 3 w. Day: 8, 9, 11, 13, 15, 16, 18, 21	3 w.	8, 9, 11, 13, 15, 16, 18, 21
Stress	Anti-Stress in 21 Days 3 w. Day: 5, 6, 7, 17, 18, 19, 20, 21	3 w.	5, 6, 7, 17, 18, 19, 20, 21
Split	Front split in 21 Days 3 w. Day: 5, 14, 16, 21	3 w.	5, 14, 16, 21
Depression	Overcoming Depression in 21 Days 3 w. Day: 1, 7, 8, 9, 10, 12, 14, 16, 17, 18, 19, 21	3 w.	1, 7, 8, 9, 10, 12, 14, 16, 17, 18, 19, 21
Joints	Healthy Joints in 21 Days 3 w. Day: 8, 13, 14, 21	3 w.	8, 13, 14, 21
Energy	Energy Wake Up in 7 Days 3 w. Day: 5, 10, 15, 17, 19, 20	3 w.	5, 10, 15, 17, 19, 20
Sleep	Healthy Sleep in 21 Days 3 w. Day: 8, 9, 13, 14, 20	3 w.	8, 9, 13, 14, 20
Balance	Improve Your Balance in 21 Days 3 w. Day: 6, 19	3 w.	6, 19
Back	Royal Posture in 21 Days 3 w. Day: 7, 15, 16, 18	3 w.	7, 15, 16, 18
Abs	6-Pack in 21 Days 3 w. Day: 1, 8, 9, 10, 11, 18, 19, 20	3 w.	1, 8, 9, 10, 11, 18, 19, 20
Flexibility	Bend Over and Reach the Floor in 21 Days 3 w. Day: 20, 21	3 w.	20, 21
Energy	Cheerful Morning in 21 Days 3 w. Day: 5, 6, 7, 15, 16, 17, 18, 19, 20	3 w.	5, 6, 7, 15, 16, 17, 18, 19, 20
Meditation	Meditation for Beginners in 21 Days 3 w. Day: 4, 5, 6, 7, 9, 10, 14, 15, 16, 17, 21	3 w.	4, 5, 6, 7, 9, 10, 14, 15, 16, 17, 21
Waist	Slim Waist in 21 Days 3 w. Day: 1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 20	3 w.	1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 20
Glutes	Tight Butt in 21 Days 3 w. Day: 3, 6, 9, 10, 11, 12, 14, 21	3 w.	3, 6, 9, 10, 11, 12, 14, 21
Legs	Slender Legs in 21 Days 3 w. Day: 7, 15, 16, 20	3 w.	7, 15, 16, 20
Self-Esteem	Self-Esteem Boost in 21 Days 3 w. Day: 6, 7, 19	3 w.	6, 7, 19
Arms	Strong Arms in 21 Days 3 w. Day: 5, 15, 16	3 w.	5, 15, 16
Lower back	Lower Back Pain Relief in 21 days 3 w. Day: 2, 3, 5, 7, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21	3 w.	2, 3, 5, 7, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21
Relax	Relaxation in 21 Days 3 w. Day: 6, 11, 21	3 w.	6, 11, 21
Back	Healthy Spine in 21 Days 3 w. Day: 1, 2, 3, 6, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21	3 w.	1, 2, 3, 6, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21
Habits	Quit Smoking in 7 Days 1 w. Day: 1, 2, 3, 4	1 w.	1, 2, 3, 4
Habits	Quit Smoking in 14 Days 2 w. Day: 2, 10, 11	2 w.	2, 10, 11
Habits	Quit Smoking in 21 Days 3 w. Day: 1, 2, 3, 11	3 w.	1, 2, 3, 11
Habits	Quit Smoking in 28 Days 4 w. Day: 24	4 w.	24
Habits	Stop Drinking in 7 Days 1 w. Day: 1, 7	1 w.	1, 7
Habits	Stop Drinking in 14 Days 2 w. Day: 9, 10, 12, 14	2 w.	9, 10, 12, 14
Habits	Stop Drinking in 21 Days 3 w. Day: 4, 9, 10, 17, 19, 20	3 w.	4, 9, 10, 17, 19, 20
Habits	Stop Drinking in 28 Days 4 w. Day: 3, 6, 16, 18, 25, 27	4 w.	3, 6, 16, 18, 25, 27
Energy	Static complex in 7 days 1 w. Day: 6	1 w.	6
Energy	Static complex in 14 days 2 w. Day: 3, 8, 12	2 w.	3, 8, 12
Energy	Static complex in 21 days 3 w. Day: 5, 7	3 w.	5, 7
Energy	Static complex in 28 days 4 w. Day: 6, 10, 22, 23, 25	4 w.	6, 10, 22, 23, 25
Stress	Release from anxiety in 7 days 1 w. Day: 1, 3, 5, 7	1 w.	1, 3, 5, 7
Stress	Release from anxiety in 14 days 2 w. Day: 4, 8, 12	2 w.	4, 8, 12
Stress	Release from anxiety in 21 days 3 w. Day: 4, 8, 16, 17, 20	3 w.	4, 8, 16, 17, 20
Stress	Release from anxiety in 28 days 4 w. Day: 4, 5, 6, 9, 10, 16, 24, 26, 27	4 w.	4, 5, 6, 9, 10, 16, 24, 26, 27
Back	Yoga for Scoliosis in 7 Days 1 w. Day: 4, 5, 6	1 w.	4, 5, 6
Back	Yoga for Scoliosis in 14 Days 2 w. Day: 1, 2, 3, 6, 9, 14	2 w.	1, 2, 3, 6, 9, 14
Back	Yoga for Scoliosis in 21 Days 3 w. Day: 1, 5, 6, 8, 11, 14, 17, 18, 19	3 w.	1, 5, 6, 8, 11, 14, 17, 18, 19
Back	Yoga for Scoliosis in 28 Days 4 w. Day: 2, 3, 5, 6, 7, 8, 10, 18, 19, 20, 24, 26, 27	4 w.	2, 3, 5, 6, 7, 8, 10, 18, 19, 20, 24, 26, 27
Sex	The prolongation of sexual pleasure for 3 months 12 w. Day: 2, 3, 6, 8, 10, 13, 15, 17, 25, 27, 31, 33, 37, 38, 40, 44, 54, 57, 59, 67, 69, 73, 75, 79, 80, 82, 83	12 w.	2, 3, 6, 8, 10, 13, 15, 17, 25, 27, 31, 33, 37, 38, 40, 44, 54, 57, 59, 67, 69, 73, 75, 79, 80, 82, 83
Split	Front split in 28 Days 4 w. Day: 4, 8, 9, 16, 26	4 w.	4, 8, 9, 16, 26
Split	Side split in 35 days 5 w. Day: 26, 34	5 w.	26, 34
Weight Loss	Edema Reduction in 7 Days 1 w. Day: 3, 5	1 w.	3, 5
Weight Loss	Edema Reduction in 14 Days 2 w. Day: 2, 5, 11, 12	2 w.	2, 5, 11, 12
Weight Loss	Edema Reduction in 21 Days 3 w. Day: 1, 4, 7, 19, 21	3 w.	1, 4, 7, 19, 21
Weight Loss	Edema Reduction in 28 Days 4 w. Day: 4, 10, 15, 16, 17, 26	4 w.	4, 10, 15, 16, 17, 26
Joints	Hip Opening in 14 Days 2 w. Day: 13	2 w.	13
Joints	Hip Opening in 21 Days 3 w. Day: 2, 6, 12, 17, 20	3 w.	2, 6, 12, 17, 20
Joints	Hip Opening in 28 Days 4 w. Day: 9, 11, 19, 24, 25	4 w.	9, 11, 19, 24, 25
Harmony	Inner Harmony in 7 Days 1 w. Day: 1, 2, 3, 5, 7	1 w.	1, 2, 3, 5, 7
Harmony	Inner Harmony in 14 Days 2 w. Day: 3, 4, 7, 10, 13, 14	2 w.	3, 4, 7, 10, 13, 14
Harmony	Inner Harmony in 21 Days 3 w. Day: 4, 9, 10, 12, 18	3 w.	4, 9, 10, 12, 18
Harmony	Inner Harmony in 28 Days 4 w. Day: 1, 8, 11, 12, 15, 16, 17, 18, 19, 24, 25, 27	4 w.	1, 8, 11, 12, 15, 16, 17, 18, 19, 24, 25, 27
Cardio	Healthy Heart in 7 Days 1 w. Day: 2, 3, 4	1 w.	2, 3, 4
Cardio	Healthy Heart in 14 Days 2 w. Day: 6, 13	2 w.	6, 13
Cardio	Healthy Heart in 21 Days 3 w. Day: 3, 4, 12, 17, 19, 20	3 w.	3, 4, 12, 17, 19, 20
Cardio	Healthy Heart in 28 Days 4 w. Day: 1, 6, 9, 17, 18, 24, 27	4 w.	1, 6, 9, 17, 18, 24, 27
Advanced	Yoga for Advanced in 7 days 1 w. Day: 2, 3	1 w.	2, 3
Advanced	Yoga for Advanced in 14 days 2 w. Day: 1, 11	2 w.	1, 11
Advanced	Yoga for Advanced in 21 days 3 w. Day: 4, 9, 10, 11, 13, 15, 16, 18, 20	3 w.	4, 9, 10, 11, 13, 15, 16, 18, 20
Advanced	Yoga for Advanced in 28 days 4 w. Day: 1, 9, 18, 26, 27	4 w.	1, 9, 18, 26, 27
Advanced	Yoga for Advanced in 35 days 5 w. Day: 1, 6, 11, 18, 26, 30, 34	5 w.	1, 6, 11, 18, 26, 30, 34
After Pregnancy	Recovery After Childbirth in 7 Days 1 w. Day: 1, 2, 4, 7	1 w.	1, 2, 4, 7
After Pregnancy	Recovery After Childbirth in 14 Days 2 w. Day: 1, 5, 8, 9, 14	2 w.	1, 5, 8, 9, 14
After Pregnancy	Recovery After Childbirth in 21 Days 3 w. Day: 2, 3, 8, 16	3 w.	2, 3, 8, 16
After Pregnancy	Recovery After Childbirth in 28 Days 4 w. Day: 1, 6, 8, 9, 13, 15, 16, 23	4 w.	1, 6, 8, 9, 13, 15, 16, 23
Neck	Healthy Neck in 7 Days 1 w. Day: 3, 5	1 w.	3, 5
Neck	Healthy Neck in 14 Days 2 w. Day: 7, 8, 9	2 w.	7, 8, 9
Neck	Healthy Neck in 21 Days 3 w. Day: 2, 4, 5, 13, 17	3 w.	2, 4, 5, 13, 17
Neck	Healthy Neck in 28 Days 4 w. Day: 19	4 w.	19
Head	Relief from headache in 7 days 1 w. Day: 3, 7	1 w.	3, 7
Head	Relief from headache in 14 days 2 w. Day: 1, 2, 3, 5, 9, 10, 11	2 w.	1, 2, 3, 5, 9, 10, 11
Head	Relief from headache in 21 days 3 w. Day: 1, 6, 11, 13, 16, 17	3 w.	1, 6, 11, 13, 16, 17
Head	Relief from headache in 28 days 4 w. Day: 1, 5, 6, 9, 11, 17, 19, 23, 25	4 w.	1, 5, 6, 9, 11, 17, 19, 23, 25
Weight Loss	Slim Body in 7 Days 1 w. Day: 1, 3, 5, 7	1 w.	1, 3, 5, 7
Weight Loss	Slim Body in 14 Days 2 w. Day: 1, 3, 8, 13	2 w.	1, 3, 8, 13
Weight Loss	Slim Body in 21 Days 3 w. Day: 1, 7, 10, 11, 12, 13, 14, 16, 20, 21	3 w.	1, 7, 10, 11, 12, 13, 14, 16, 20, 21
Weight Loss	Slim Body in 28 Days 4 w. Day: 3, 9, 10, 14, 15, 18, 20, 26	4 w.	3, 9, 10, 14, 15, 18, 20, 26
Breasts	Beautiful Chest in 7 Days 1 w. Day: 1, 2, 3	1 w.	1, 2, 3
Breasts	Beautiful Chest in 14 Days 2 w. Day: 1, 2, 13	2 w.	1, 2, 13
Breasts	Beautiful Chest in 21 Days 3 w. Day: 4, 7, 12, 13, 15, 17, 20	3 w.	4, 7, 12, 13, 15, 17, 20
Breasts	Beautiful Chest in 28 Days 4 w. Day: 1, 3, 5, 8, 11, 15, 18, 24	4 w.	1, 3, 5, 8, 11, 15, 18, 24
Digestion	Healthy Digestion in 7 Days 1 w. Day: 1, 6, 7	1 w.	1, 6, 7
Digestion	Healthy Digestion in 14 Days 2 w. Day: 1, 6, 7, 9, 12, 13, 14	2 w.	1, 6, 7, 9, 12, 13, 14
Digestion	Healthy Digestion in 21 Days 3 w. Day: 2, 3, 4, 5, 6, 7, 9, 10, 13, 14, 16, 18, 21	3 w.	2, 3, 4, 5, 6, 7, 9, 10, 13, 14, 16, 18, 21
Digestion	Healthy Digestion in 28 Days 4 w. Day: 5, 7, 9, 10, 13, 14, 15, 16, 20, 21, 22, 23, 25, 26, 28	4 w.	5, 7, 9, 10, 13, 14, 15, 16, 20, 21, 22, 23, 25, 26, 28
Sex	The prolongation of sexual pleasure for 7 days 1 w. Day: 1, 2, 6, 7	1 w.	1, 2, 6, 7
Sex	The prolongation of sexual pleasure for 14 days 2 w. Day: 1, 2, 8, 10	2 w.	1, 2, 8, 10
Sex	The prolongation of sexual pleasure for 21 days 3 w. Day: 6, 7, 9, 13, 15, 21	3 w.	6, 7, 9, 13, 15, 21
Sex	The prolongation of sexual pleasure for 28 days 4 w. Day: 3, 7, 9, 23, 24, 26, 27, 28	4 w.	3, 7, 9, 23, 24, 26, 27, 28

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Challenges

Seated Forward Bend Pose occurs 265 times in ready-made lessons

Lesson	Duration
Power Body	15 min
Power Body	20 min
Power Body	25 min
Power Body	30 min
Power Body	10 min
Power Body	45 min
Power Body	60 min
Power Body	90 min
Slender Legs	90 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	25 min
Tight Butt	30 min
Tight Butt	45 min
Tight Butt	60 min
Tight Butt	90 min
Slim Waist	25 min
Slim Waist	30 min
Slim Waist	45 min
Slim Waist	60 min
Slim Waist	90 min
Post Delivery	15 min
Post Delivery	20 min
Post Delivery	25 min
Post Delivery	30 min
Post Delivery	45 min
Post Delivery	60 min
Cystitis Prevention	60 min
Cystitis Prevention	90 min
Night Yoga	90 min
Depression Avoider	10 min
Depression Avoider	15 min
Depression Avoider	20 min
Depression Avoider	25 min
Depression Avoider	30 min
Depression Avoider	45 min
Depression Avoider	60 min
Depression Avoider	90 min
Energy Booster	60 min
Energy Booster	90 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 Neck	15 min
Healthy Neck	20 min
Healthy Neck	25 min
Healthy Neck	30 min
Healthy Neck	45 min
Healthy Neck	60 min
Healthy Neck	90 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
Healthy Kidneys	60 min
Healthy Kidneys	90 min
Healthy Prostate	90 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	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	90 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	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 60+ for Anxiety Release	25 min
Yoga 60+ for Anxiety Release	30 min
Firm Breasts	20 min
Firm Breasts	25 min
Firm Breasts	30 min
Firm Breasts	45 min
Firm Breasts	60 min
Firm Breasts	90 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
Male Power	90 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
Blood Pressure Depressor	10 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
Weight Loss I	15 min
Weight Loss I	20 min
Weight Loss I	25 min
Weight Loss I	30 min
Weight Loss I	60 min
Weight Loss I	90 min
Posture Correction	20 min
Posture Correction	25 min
Posture Correction	30 min
Relaxation	10 min
Relaxation	15 min
Relaxation	25 min
Relaxation	30 min
Relaxation	45 min
Relaxation	20 min
Weight Loss II	45 min
Weight Loss II	60 min
Weight Loss II	90 min
Quit Drinking	15 min
Quit Drinking	20 min
Quit Drinking	25 min
Quit Drinking	60 min
Quit Drinking	90 min
Quit Smoking	15 min
Quit Smoking	20 min
Quit Smoking	25 min
Quit Smoking	30 min
Quit Smoking	45 min
Quit Smoking	60 min
Quit Smoking	90 min
Tibetan gymnastics	20 min
Tibetan gymnastics	30 min
Tibetan gymnastics	90 min
Release from anxiety	10 min
Release from anxiety	30 min
Release from anxiety	60 min
Release from anxiety	90 min
Static Complex	20 min
Static Complex	25 min
Static Complex	45 min
Static Complex	90 min
Swelling removal	10 min
Swelling removal	15 min
Swelling removal	30 min
Swelling removal	45 min
Swelling removal	90 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	90 min
Opening of the hip joints	15 min
Opening of the hip joints	30 min
Yoga for Advanced	30 min
Yoga for Advanced	90 min
Releasing Muscle Blocks	10 min
Releasing Muscle Blocks	15 min
Releasing Muscle Blocks	20 min
Releasing Muscle Blocks	25 min
Releasing Muscle Blocks	30 min
Releasing Muscle Blocks	45 min
Releasing Muscle Blocks	60 min
Releasing Muscle Blocks	90 min
Fit Body	60 min
Fit Body	90 min
Inner Harmony	10 min
Inner Harmony	20 min
Inner Harmony	25 min
Inner Harmony	30 min
Inner Harmony	60 min
Inner Harmony	90 min
Hormonal Balance	45 min
Hormonal Balance	60 min
Hormonal Balance	90 min
Balance Development	15 min
Balance Development	25 min
Balance Development	30 min
Balance Development	45 min
Balance Development	60 min
Balance Development	90 min
Yin yoga	15 min
Yin yoga	20 min
Yin yoga	25 min
Yin yoga	30 min
Yin yoga	45 min
Yin yoga	60 min
Yin yoga	90 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
Weight Loss I	45 min
Yoga for Hyperlordosis	10 min
Yoga for Hyperlordosis	15 min
Yoga for Hyperlordosis	20 min
Yoga for Hyperlordosis	25 min
Yoga for Hyperlordosis	30 min
Yoga for Hyperlordosis	45 min
Yoga for Hyperlordosis	60 min
Yoga for Hyperlordosis	90 min
Healthy Knees	30 min
Healthy Knees	45 min
Healthy Knees	90 min
Yoga for Cyclists	10 min
Yoga for Cyclists	30 min
Yoga for Cyclists	45 min
Yoga for Cyclists	60 min
Yoga for Cyclists	90 min
Yoga for Football Players	10 min
Yoga for Football Players	15 min
Yoga for Football Players	20 min
Yoga for Football Players	25 min
Yoga for Football Players	30 min
Yoga for Football Players	45 min
Yoga for Football Players	60 min
Yoga for Football Players	90 min
Yoga During Menopause	15 min
Yoga During Menopause	20 min
Yoga During Menopause	25 min
Yoga During Menopause	30 min
Yoga During Menopause	45 min
Yoga During Menopause	60 min
Yoga During Menopause	90 min

Seated Forward Bend Pose occurs 158 times in ready-made courses

Theme	Title	Duration	Day
Immunity	Boost Your Immune in 28 Days 4 w. Day: 6, 7, 8, 9, 16, 17, 18, 19, 23, 24, 26, 27, 28	4 w.	6, 7, 8, 9, 16, 17, 18, 19, 23, 24, 26, 27, 28
Flexibility	Flexible Body in 28 Days 4 w. Day: 1, 4, 9, 10, 11, 17, 21, 23, 25	4 w.	1, 4, 9, 10, 11, 17, 21, 23, 25
Weight Loss	Weight Loss in 28 Days 4 w. Day: 1, 2, 3, 4, 5, 8, 9, 10, 11, 14, 15, 16, 17, 20, 21, 22, 28	4 w.	1, 2, 3, 4, 5, 8, 9, 10, 11, 14, 15, 16, 17, 20, 21, 22, 28
Back	Healthy Spine in 28 Days 4 w. Day: 5, 9, 13, 14, 16, 19, 20, 22, 23, 27, 28	4 w.	5, 9, 13, 14, 16, 19, 20, 22, 23, 27, 28
Stress	Anti-Stress in 28 Days 4 w. Day: 1, 2, 3, 4, 5, 7, 16, 17, 19, 20, 23, 25, 27	4 w.	1, 2, 3, 4, 5, 7, 16, 17, 19, 20, 23, 25, 27
Split	Front split in 35 Days 5 w. Day: 5, 9, 16, 34	5 w.	5, 9, 16, 34
Depression	Overcoming Depression in 28 Days 4 w. Day: 3, 7, 8, 9, 11, 13, 14, 15, 20, 21, 22, 26, 27	4 w.	3, 7, 8, 9, 11, 13, 14, 15, 20, 21, 22, 26, 27
Joints	Healthy Joints in 28 Days 4 w. Day: 5, 17, 19, 25, 26, 27, 28	4 w.	5, 17, 19, 25, 26, 27, 28
Energy	Energy Wake Up in 28 Days 4 w. Day: 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 27, 28	4 w.	7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 27, 28
Flexibility	Yoga Start in 21 Days 3 w. Day: 9, 11, 16, 18, 21	3 w.	9, 11, 16, 18, 21
Sleep	Healthy Sleep in 28 Days 4 w. Day: 1, 2, 7, 8, 20, 25, 28	4 w.	1, 2, 7, 8, 20, 25, 28
Balance	Improve Your Balance in 28 Days 4 w. Day: 2, 3, 4, 5, 8, 10, 11, 15, 20, 21, 23, 27	4 w.	2, 3, 4, 5, 8, 10, 11, 15, 20, 21, 23, 27
Back	Royal Posture in 28 Days 4 w. Day: 4, 5, 7, 8, 9, 10, 11, 14, 16, 17, 20, 21, 22, 23, 25, 27, 28	4 w.	4, 5, 7, 8, 9, 10, 11, 14, 16, 17, 20, 21, 22, 23, 25, 27, 28
Abs	6-Pack in 28 Days 4 w. Day: 2, 3, 4, 7, 9, 10, 11, 14, 15, 16, 17, 20, 21, 23, 24, 25, 26, 28	4 w.	2, 3, 4, 7, 9, 10, 11, 14, 15, 16, 17, 20, 21, 23, 24, 25, 26, 28
Flexibility	Bend Over and Reach the Floor in 28 Days 4 w. Day: 28	4 w.	28
Meditation	Meditation for Beginners in 14 Days 2 w. Day: 2, 3, 7, 8, 9, 10, 14	2 w.	2, 3, 7, 8, 9, 10, 14
Weight Loss	Weight Loss in 14 Days 2 w. Day: 8, 9, 10, 11, 12, 13, 14	2 w.	8, 9, 10, 11, 12, 13, 14
Weight Loss	Weight Loss in 7 Days 1 w. Day: 6, 7	1 w.	6, 7
Weight Loss	Weight Loss in 21 Days 3 w. Day: 12, 14, 15, 16, 17, 18, 19, 20, 21	3 w.	12, 14, 15, 16, 17, 18, 19, 20, 21
Self-Esteem	Self-Esteem Boost in 28 Days 4 w. Day: 11, 13, 14, 15, 16, 17, 20, 23, 25, 26, 27, 28	4 w.	11, 13, 14, 15, 16, 17, 20, 23, 25, 26, 27, 28
Waist	Slim Waist in 28 Days 4 w. Day: 11, 12, 13, 15, 17, 22, 23, 25, 27	4 w.	11, 12, 13, 15, 17, 22, 23, 25, 27
Arms	Strong Arms in 28 Days 4 w. Day: 4, 8, 9, 11, 13, 16, 17, 22, 27	4 w.	4, 8, 9, 11, 13, 16, 17, 22, 27
Legs	Slender Legs in 28 Days 4 w. Day: 5, 6, 7, 8, 9, 10, 11, 12, 14, 17, 18, 19, 21, 23, 24, 25, 26, 27, 28	4 w.	5, 6, 7, 8, 9, 10, 11, 12, 14, 17, 18, 19, 21, 23, 24, 25, 26, 27, 28
Glutes	Tight Butt Challenge in 28 Days 4 w. Day: 8, 13, 14, 18, 19, 24	4 w.	8, 13, 14, 18, 19, 24
Lower back	Lower Back Pain Relief Challenge in 28 days 4 w. Day: 20, 21, 25, 26, 27	4 w.	20, 21, 25, 26, 27
Relax	Relaxation in 28 Days 4 w. Day: 5, 8, 9, 10, 11, 15, 16, 17, 18, 21, 23, 24, 25, 26	4 w.	5, 8, 9, 10, 11, 15, 16, 17, 18, 21, 23, 24, 25, 26
Meditation	Meditation for Beginners in 7 Days 1 w. Day: 4, 5, 6, 7	1 w.	4, 5, 6, 7
Arms	Strong Arms in 14 Days 2 w. Day: 8, 9	2 w.	8, 9
Depression	Overcoming Depression in 14 Days 2 w. Day: 1, 2, 3, 5, 7, 9, 10, 11, 12, 14	2 w.	1, 2, 3, 5, 7, 9, 10, 11, 12, 14
Sleep	Healthy Sleep in 14 Days 2 w. Day: 1, 2, 6, 7, 13	2 w.	1, 2, 6, 7, 13
Abs	6-Pack in 14 Days 2 w. Day: 1, 2, 3, 4, 11, 12, 13	2 w.	1, 2, 3, 4, 11, 12, 13
Stress	Anti-Stress in 14 Days 2 w. Day: 10, 11, 12, 13, 14	2 w.	10, 11, 12, 13, 14
Waist	Slim Waist Challenge in 14 Days 2 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 13	2 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 13
Lower back	Lower Back Pain Relief Challenge in 14 days 2 w. Day: 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14	2 w.	2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14
Energy	Cheerful Morning in 14 Days 2 w. Day: 8, 9, 10, 11, 12, 13	2 w.	8, 9, 10, 11, 12, 13
Split	Front split in 14 Days 2 w. Day: 7, 9, 14	2 w.	7, 9, 14
Back	Royal Posture in 14 Days 2 w. Day: 8, 9, 11	2 w.	8, 9, 11
Back	Healthy Spine 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
Joints	Healthy Joints in 14 Days 2 w. Day: 1, 6, 7, 14	2 w.	1, 6, 7, 14
Flexibility	Flexible Body in 14 Days 2 w. Day: 1, 2, 4, 6, 8, 9, 11, 14	2 w.	1, 2, 4, 6, 8, 9, 11, 14
Relax	Relaxation in 7 Days 1 w. Day: 6	1 w.	6
Lower back	Lower Back Pain Relief Challenge in 7 days 1 w. Day: 2, 3, 5, 7	1 w.	2, 3, 5, 7
Arms	Strong Arms in 7 Days 1 w. Day: 5	1 w.	5
Self-Esteem	Self-Esteem Boost in 7 Days 1 w. Day: 6, 7	1 w.	6, 7
Split	Front split in 7 Days 1 w. Day: 5	1 w.	5
Energy	Cheerful Morning in 7 Days 1 w. Day: 5, 6, 7	1 w.	5, 6, 7
Legs	Slender Legs in 7 Days 1 w. Day: 7	1 w.	7
Glutes	Tight Butt in 7 Days 1 w. Day: 3, 6	1 w.	3, 6
Waist	Slim Waist Challenge in 7 Days 1 w. Day: 1, 2, 3, 4, 5, 6	1 w.	1, 2, 3, 4, 5, 6
Abs	6-Pack in 7 Days 1 w. Day: 1	1 w.	1
Back	Royal Posture in 7 Days 1 w. Day: 7	1 w.	7
Balance	Improve Your Balance in 7 Days 1 w. Day: 6	1 w.	6
Energy	Energy Wake Up in 7 Days 1 w. Day: 5	1 w.	5
Depression	Overcoming Depression in 7 Days 1 w. Day: 1, 7	1 w.	1, 7
Stress	Anti-Stress in 7 Days 1 w. Day: 5, 6, 7	1 w.	5, 6, 7
Back	Healthy Spine in 7 Days 1 w. Day: 1, 2, 3, 6	1 w.	1, 2, 3, 6
Immunity	Boost Your Immune in 7 Days 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Energy	Energy Wake Up in 14 Days 2 w. Day: 3, 8, 10, 12, 13	2 w.	3, 8, 10, 12, 13
Glutes	Tight Butt Challenge in 14 days 2 w. Day: 2, 3, 4, 5, 7, 14	2 w.	2, 3, 4, 5, 7, 14
Balance	Improve Your Balance in 14 Days 2 w. Day: 12	2 w.	12
Flexibility	Bend Over and Reach the Floor in 14 Days 2 w. Day: 13, 14	2 w.	13, 14
Legs	Slender Legs in 14 Days 2 w. Day: 8, 9, 13	2 w.	8, 9, 13
Self-Esteem	Self-Esteem Boost in 7 Days 2 w. Day: 12	2 w.	12
Relax	Relaxation in 14 Days 2 w. Day: 4, 14	2 w.	4, 14
Immunity	Boost Your Immune in 14 Days 2 w. Day: 2, 4, 5, 6, 13	2 w.	2, 4, 5, 6, 13
Immunity	Boost Your Immune in 21 Days 3 w. Day: 1, 2, 3, 4, 5, 6, 7, 9, 11, 12, 13, 20	3 w.	1, 2, 3, 4, 5, 6, 7, 9, 11, 12, 13, 20
Flexibility	Flexible Body in 21 Days 3 w. Day: 8, 9, 11, 13, 15, 16, 18, 21	3 w.	8, 9, 11, 13, 15, 16, 18, 21
Stress	Anti-Stress in 21 Days 3 w. Day: 5, 6, 7, 17, 18, 19, 20, 21	3 w.	5, 6, 7, 17, 18, 19, 20, 21
Split	Front split in 21 Days 3 w. Day: 5, 14, 16, 21	3 w.	5, 14, 16, 21
Depression	Overcoming Depression in 21 Days 3 w. Day: 1, 7, 8, 9, 10, 12, 14, 16, 17, 18, 19, 21	3 w.	1, 7, 8, 9, 10, 12, 14, 16, 17, 18, 19, 21
Joints	Healthy Joints in 21 Days 3 w. Day: 8, 13, 14, 21	3 w.	8, 13, 14, 21
Energy	Energy Wake Up in 7 Days 3 w. Day: 5, 10, 15, 17, 19, 20	3 w.	5, 10, 15, 17, 19, 20
Sleep	Healthy Sleep in 21 Days 3 w. Day: 8, 9, 13, 14, 20	3 w.	8, 9, 13, 14, 20
Balance	Improve Your Balance in 21 Days 3 w. Day: 6, 19	3 w.	6, 19
Back	Royal Posture in 21 Days 3 w. Day: 7, 15, 16, 18	3 w.	7, 15, 16, 18
Abs	6-Pack in 21 Days 3 w. Day: 1, 8, 9, 10, 11, 18, 19, 20	3 w.	1, 8, 9, 10, 11, 18, 19, 20
Flexibility	Bend Over and Reach the Floor in 21 Days 3 w. Day: 20, 21	3 w.	20, 21
Energy	Cheerful Morning in 21 Days 3 w. Day: 5, 6, 7, 15, 16, 17, 18, 19, 20	3 w.	5, 6, 7, 15, 16, 17, 18, 19, 20
Meditation	Meditation for Beginners in 21 Days 3 w. Day: 4, 5, 6, 7, 9, 10, 14, 15, 16, 17, 21	3 w.	4, 5, 6, 7, 9, 10, 14, 15, 16, 17, 21
Waist	Slim Waist in 21 Days 3 w. Day: 1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 20	3 w.	1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 20
Glutes	Tight Butt in 21 Days 3 w. Day: 3, 6, 9, 10, 11, 12, 14, 21	3 w.	3, 6, 9, 10, 11, 12, 14, 21
Legs	Slender Legs in 21 Days 3 w. Day: 7, 15, 16, 20	3 w.	7, 15, 16, 20
Self-Esteem	Self-Esteem Boost in 21 Days 3 w. Day: 6, 7, 19	3 w.	6, 7, 19
Arms	Strong Arms in 21 Days 3 w. Day: 5, 15, 16	3 w.	5, 15, 16
Lower back	Lower Back Pain Relief in 21 days 3 w. Day: 2, 3, 5, 7, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21	3 w.	2, 3, 5, 7, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21
Relax	Relaxation in 21 Days 3 w. Day: 6, 11, 21	3 w.	6, 11, 21
Back	Healthy Spine in 21 Days 3 w. Day: 1, 2, 3, 6, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21	3 w.	1, 2, 3, 6, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21
Habits	Quit Smoking in 7 Days 1 w. Day: 1, 2, 3, 4	1 w.	1, 2, 3, 4
Habits	Quit Smoking in 14 Days 2 w. Day: 2, 10, 11	2 w.	2, 10, 11
Habits	Quit Smoking in 21 Days 3 w. Day: 1, 2, 3, 11	3 w.	1, 2, 3, 11
Habits	Quit Smoking in 28 Days 4 w. Day: 24	4 w.	24
Habits	Stop Drinking in 7 Days 1 w. Day: 1, 7	1 w.	1, 7
Habits	Stop Drinking in 14 Days 2 w. Day: 9, 10, 12, 14	2 w.	9, 10, 12, 14
Habits	Stop Drinking in 21 Days 3 w. Day: 4, 9, 10, 17, 19, 20	3 w.	4, 9, 10, 17, 19, 20
Habits	Stop Drinking in 28 Days 4 w. Day: 3, 6, 16, 18, 25, 27	4 w.	3, 6, 16, 18, 25, 27
Energy	Static complex in 7 days 1 w. Day: 6	1 w.	6
Energy	Static complex in 14 days 2 w. Day: 3, 8, 12	2 w.	3, 8, 12
Energy	Static complex in 21 days 3 w. Day: 5, 7	3 w.	5, 7
Energy	Static complex in 28 days 4 w. Day: 6, 10, 22, 23, 25	4 w.	6, 10, 22, 23, 25
Stress	Release from anxiety in 7 days 1 w. Day: 1, 3, 5, 7	1 w.	1, 3, 5, 7
Stress	Release from anxiety in 14 days 2 w. Day: 4, 8, 12	2 w.	4, 8, 12
Stress	Release from anxiety in 21 days 3 w. Day: 4, 8, 16, 17, 20	3 w.	4, 8, 16, 17, 20
Stress	Release from anxiety in 28 days 4 w. Day: 4, 5, 6, 9, 10, 16, 24, 26, 27	4 w.	4, 5, 6, 9, 10, 16, 24, 26, 27
Back	Yoga for Scoliosis in 7 Days 1 w. Day: 4, 5, 6	1 w.	4, 5, 6
Back	Yoga for Scoliosis in 14 Days 2 w. Day: 1, 2, 3, 6, 9, 14	2 w.	1, 2, 3, 6, 9, 14
Back	Yoga for Scoliosis in 21 Days 3 w. Day: 1, 5, 6, 8, 11, 14, 17, 18, 19	3 w.	1, 5, 6, 8, 11, 14, 17, 18, 19
Back	Yoga for Scoliosis in 28 Days 4 w. Day: 2, 3, 5, 6, 7, 8, 10, 18, 19, 20, 24, 26, 27	4 w.	2, 3, 5, 6, 7, 8, 10, 18, 19, 20, 24, 26, 27
Sex	The prolongation of sexual pleasure for 3 months 12 w. Day: 2, 3, 6, 8, 10, 13, 15, 17, 25, 27, 31, 33, 37, 38, 40, 44, 54, 57, 59, 67, 69, 73, 75, 79, 80, 82, 83	12 w.	2, 3, 6, 8, 10, 13, 15, 17, 25, 27, 31, 33, 37, 38, 40, 44, 54, 57, 59, 67, 69, 73, 75, 79, 80, 82, 83
Split	Front split in 28 Days 4 w. Day: 4, 8, 9, 16, 26	4 w.	4, 8, 9, 16, 26
Split	Side split in 35 days 5 w. Day: 26, 34	5 w.	26, 34
Weight Loss	Edema Reduction in 7 Days 1 w. Day: 3, 5	1 w.	3, 5
Weight Loss	Edema Reduction in 14 Days 2 w. Day: 2, 5, 11, 12	2 w.	2, 5, 11, 12
Weight Loss	Edema Reduction in 21 Days 3 w. Day: 1, 4, 7, 19, 21	3 w.	1, 4, 7, 19, 21
Weight Loss	Edema Reduction in 28 Days 4 w. Day: 4, 10, 15, 16, 17, 26	4 w.	4, 10, 15, 16, 17, 26
Joints	Hip Opening in 14 Days 2 w. Day: 13	2 w.	13
Joints	Hip Opening in 21 Days 3 w. Day: 2, 6, 12, 17, 20	3 w.	2, 6, 12, 17, 20
Joints	Hip Opening in 28 Days 4 w. Day: 9, 11, 19, 24, 25	4 w.	9, 11, 19, 24, 25
Harmony	Inner Harmony in 7 Days 1 w. Day: 1, 2, 3, 5, 7	1 w.	1, 2, 3, 5, 7
Harmony	Inner Harmony in 14 Days 2 w. Day: 3, 4, 7, 10, 13, 14	2 w.	3, 4, 7, 10, 13, 14
Harmony	Inner Harmony in 21 Days 3 w. Day: 4, 9, 10, 12, 18	3 w.	4, 9, 10, 12, 18
Harmony	Inner Harmony in 28 Days 4 w. Day: 1, 8, 11, 12, 15, 16, 17, 18, 19, 24, 25, 27	4 w.	1, 8, 11, 12, 15, 16, 17, 18, 19, 24, 25, 27
Cardio	Healthy Heart in 7 Days 1 w. Day: 2, 3, 4	1 w.	2, 3, 4
Cardio	Healthy Heart in 14 Days 2 w. Day: 6, 13	2 w.	6, 13
Cardio	Healthy Heart in 21 Days 3 w. Day: 3, 4, 12, 17, 19, 20	3 w.	3, 4, 12, 17, 19, 20
Cardio	Healthy Heart in 28 Days 4 w. Day: 1, 6, 9, 17, 18, 24, 27	4 w.	1, 6, 9, 17, 18, 24, 27
Advanced	Yoga for Advanced in 7 days 1 w. Day: 2, 3	1 w.	2, 3
Advanced	Yoga for Advanced in 14 days 2 w. Day: 1, 11	2 w.	1, 11
Advanced	Yoga for Advanced in 21 days 3 w. Day: 4, 9, 10, 11, 13, 15, 16, 18, 20	3 w.	4, 9, 10, 11, 13, 15, 16, 18, 20
Advanced	Yoga for Advanced in 28 days 4 w. Day: 1, 9, 18, 26, 27	4 w.	1, 9, 18, 26, 27
Advanced	Yoga for Advanced in 35 days 5 w. Day: 1, 6, 11, 18, 26, 30, 34	5 w.	1, 6, 11, 18, 26, 30, 34
After Pregnancy	Recovery After Childbirth in 7 Days 1 w. Day: 1, 2, 4, 7	1 w.	1, 2, 4, 7
After Pregnancy	Recovery After Childbirth in 14 Days 2 w. Day: 1, 5, 8, 9, 14	2 w.	1, 5, 8, 9, 14
After Pregnancy	Recovery After Childbirth in 21 Days 3 w. Day: 2, 3, 8, 16	3 w.	2, 3, 8, 16
After Pregnancy	Recovery After Childbirth in 28 Days 4 w. Day: 1, 6, 8, 9, 13, 15, 16, 23	4 w.	1, 6, 8, 9, 13, 15, 16, 23
Neck	Healthy Neck in 7 Days 1 w. Day: 3, 5	1 w.	3, 5
Neck	Healthy Neck in 14 Days 2 w. Day: 7, 8, 9	2 w.	7, 8, 9
Neck	Healthy Neck in 21 Days 3 w. Day: 2, 4, 5, 13, 17	3 w.	2, 4, 5, 13, 17
Neck	Healthy Neck in 28 Days 4 w. Day: 19	4 w.	19
Head	Relief from headache in 7 days 1 w. Day: 3, 7	1 w.	3, 7
Head	Relief from headache in 14 days 2 w. Day: 1, 2, 3, 5, 9, 10, 11	2 w.	1, 2, 3, 5, 9, 10, 11
Head	Relief from headache in 21 days 3 w. Day: 1, 6, 11, 13, 16, 17	3 w.	1, 6, 11, 13, 16, 17
Head	Relief from headache in 28 days 4 w. Day: 1, 5, 6, 9, 11, 17, 19, 23, 25	4 w.	1, 5, 6, 9, 11, 17, 19, 23, 25
Weight Loss	Slim Body in 7 Days 1 w. Day: 1, 3, 5, 7	1 w.	1, 3, 5, 7
Weight Loss	Slim Body in 14 Days 2 w. Day: 1, 3, 8, 13	2 w.	1, 3, 8, 13
Weight Loss	Slim Body in 21 Days 3 w. Day: 1, 7, 10, 11, 12, 13, 14, 16, 20, 21	3 w.	1, 7, 10, 11, 12, 13, 14, 16, 20, 21
Weight Loss	Slim Body in 28 Days 4 w. Day: 3, 9, 10, 14, 15, 18, 20, 26	4 w.	3, 9, 10, 14, 15, 18, 20, 26
Breasts	Beautiful Chest in 7 Days 1 w. Day: 1, 2, 3	1 w.	1, 2, 3
Breasts	Beautiful Chest in 14 Days 2 w. Day: 1, 2, 13	2 w.	1, 2, 13
Breasts	Beautiful Chest in 21 Days 3 w. Day: 4, 7, 12, 13, 15, 17, 20	3 w.	4, 7, 12, 13, 15, 17, 20
Breasts	Beautiful Chest in 28 Days 4 w. Day: 1, 3, 5, 8, 11, 15, 18, 24	4 w.	1, 3, 5, 8, 11, 15, 18, 24
Digestion	Healthy Digestion in 7 Days 1 w. Day: 1, 6, 7	1 w.	1, 6, 7
Digestion	Healthy Digestion in 14 Days 2 w. Day: 1, 6, 7, 9, 12, 13, 14	2 w.	1, 6, 7, 9, 12, 13, 14
Digestion	Healthy Digestion in 21 Days 3 w. Day: 2, 3, 4, 5, 6, 7, 9, 10, 13, 14, 16, 18, 21	3 w.	2, 3, 4, 5, 6, 7, 9, 10, 13, 14, 16, 18, 21
Digestion	Healthy Digestion in 28 Days 4 w. Day: 5, 7, 9, 10, 13, 14, 15, 16, 20, 21, 22, 23, 25, 26, 28	4 w.	5, 7, 9, 10, 13, 14, 15, 16, 20, 21, 22, 23, 25, 26, 28
Sex	The prolongation of sexual pleasure for 7 days 1 w. Day: 1, 2, 6, 7	1 w.	1, 2, 6, 7
Sex	The prolongation of sexual pleasure for 14 days 2 w. Day: 1, 2, 8, 10	2 w.	1, 2, 8, 10
Sex	The prolongation of sexual pleasure for 21 days 3 w. Day: 6, 7, 9, 13, 15, 21	3 w.	6, 7, 9, 13, 15, 21
Sex	The prolongation of sexual pleasure for 28 days 4 w. Day: 3, 7, 9, 23, 24, 26, 27, 28	4 w.	3, 7, 9, 23, 24, 26, 27, 28

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Seated Forward Bend Pose Paschimottanasana

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Seated Forward Bend Pose Paschimottanasana

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

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Seated Forward Bend Pose: video with the correct technique of performing the asana

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