Standing Balance on the Balls of Your Feet Uttana stambhasana

: 1 min

: 28 score

: 2 kcal

Warm-Up

Static

Favorable effect

Stretches the spine
Develops balance and coordination
Strengthens the back muscles
Promotes good posture
Intensively massages the toes
Strengthens the calf muscles

Contraindications

Pregnancy

Technique of execution

Link your fingers together and twist your palms outwards. Raise your arms up over your head. Stretch up while raising your heels up. Keep your balance. Breathe evenly. Align your pelvis, back, head and arms. Focus on your breath. Bring your heels down to the floor and bring your arms down to your sides.

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

Spread your feet wider apart to get more balanced.

Where can I meet

Lesson search

Challenges

Standing Balance on the Balls of Your Feet occurs 270 times in ready-made lessons

Theme	Title	Time
Blood Pressure	A. Shishonin's Yoga for Hypertension 30 min	30 min
Blood Pressure	A. Shishonin's Yoga for Hypertension 10 min	10 min
Blood Pressure	A. Shishonin's Yoga for Hypertension 15 min	15 min
Blood Pressure	A. Shishonin's Yoga for Hypertension 25 min	25 min
Blood Pressure	A. Shishonin's Yoga for Hypertension 20 min	20 min
Strength	Power Body 45 min	45 min
Strength	Strong Arms 30 min	30 min
Strength	Strong Arms 45 min	45 min
Strength	Strong Arms 60 min	60 min
Strength	Strong Arms 90 min	90 min
Legs	Slender Legs 90 min	90 min
Immunity	Immune Boost 10 min	10 min
Immunity	Immune Boost 15 min	15 min
Immunity	Immune Boost 20 min	20 min
Immunity	Immune Boost 25 min	25 min
Immunity	Immune Boost 30 min	30 min
Immunity	Immune Boost 45 min	45 min
Immunity	Immune Boost 60 min	60 min
Immunity	Immune Boost 90 min	90 min
Vision	Visual Clarity 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
Cystitis	Cystitis Prevention 90 min	90 min
Menstruation	Female Period 90 min	90 min
Energy	Active Morning 25 min	25 min
Energy	Active Morning 30 min	30 min
Energy	Active Morning 45 min	45 min
Energy	Energy Booster 20 min	20 min
Energy	Energy Booster 25 min	25 min
Energy	Energy Booster 30 min	30 min
Energy	Energy Booster 45 min	45 min
Energy	Energy Booster 60 min	60 min
Energy	Energy Booster 90 min	90 min
Flexibility	Flexible Body 10 min	10 min
Flexibility	Flexible Body 15 min	15 min
Flexibility	Flexible Body 20 min	20 min
Flexibility	Flexible Body 25 min	25 min
Flexibility	Flexible Body 30 min	30 min
Flexibility	Flexible Body 45 min	45 min
Flexibility	Flexible Body 60 min	60 min
Flexibility	Flexible Body 90 min	90 min
Sex	Feminine Power 10 min	10 min
Sex	Feminine Power 15 min	15 min
Sex	Feminine Power 20 min	20 min
Sex	Feminine Power 25 min	25 min
Sex	Feminine Power 30 min	30 min
Sex	Feminine Power 45 min	45 min
Sex	Feminine Power 60 min	60 min
Sex	Feminine Power 90 min	90 min
Liver	Healthy Liver 20 min	20 min
Liver	Healthy Liver 25 min	25 min
Liver	Healthy Liver 30 min	30 min
Liver	Healthy Liver 45 min	45 min
Liver	Healthy Liver 60 min	60 min
Liver	Healthy Liver 90 min	90 min
Head	Healthy Neck 90 min	90 min
Digestion	Healthy Digestion 10 min	10 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 60 min	60 min
Digestion	Healthy Digestion 90 min	90 min
Sex	Healthy Prostate 10 min	10 min
Sex	Healthy Prostate 15 min	15 min
Sex	Healthy Prostate 20 min	20 min
Sex	Healthy Prostate 25 min	25 min
Sex	Healthy Prostate 30 min	30 min
Sex	Healthy Prostate 45 min	45 min
Sex	Healthy Prostate 60 min	60 min
Sex	Healthy Prostate 90 min	90 min
Back	Lower Back Pain Relief 60 min	60 min
Back	Lower Back Pain Relief 90 min	90 min
Sports	Snowboarding Sequence 10 min	10 min
Sports	Snowboarding Sequence 15 min	15 min
Sports	Snowboarding Sequence 20 min	20 min
Sports	Snowboarding Sequence 25 min	25 min
Sports	Snowboarding Sequence 30 min	30 min
Sports	Snowboarding Sequence 45 min	45 min
Sports	Snowboarding Sequence 60 min	60 min
Sports	Snowboarding Sequence 90 min	90 min
Sports	Tennis Sequence 15 min	15 min
Sports	Tennis Sequence 20 min	20 min
Sports	Tennis Sequence 25 min	25 min
Sports	Tennis Sequence 30 min	30 min
Sports	Tennis Sequence 45 min	45 min
Sports	Tennis Sequence 60 min	60 min
Sports	Tennis Sequence 10 min	10 min
Sports	Tennis Sequence 90 min	90 min
Sports	Skiing Sequence 10 min	10 min
Sports	Skiing Sequence 15 min	15 min
Sports	Skiing Sequence 20 min	20 min
Sports	Skiing Sequence 25 min	25 min
Sports	Skiing Sequence 30 min	30 min
Sports	Skiing Sequence 45 min	45 min
Sports	Skiing Sequence 60 min	60 min
Sports	Skiing Sequence 90 min	90 min
Aging	Yoga 75+ Cardio 15 min	15 min
Aging	Yoga 75+ Cardio 20 min	20 min
Aging	Yoga 75+ for Anxiety Release 10 min	10 min
Aging	Yoga 75+ for Anxiety Release 15 min	15 min
Aging	Yoga 75+ for Anxiety Release 20 min	20 min
Cardio	Cardio 90 min	90 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
Sleep	Healthy Sleep 10 min	10 min
Sleep	Healthy Sleep 15 min	15 min
Sleep	Healthy Sleep 20 min	20 min
Sleep	Healthy Sleep 25 min	25 min
Sleep	Healthy Sleep 30 min	30 min
Sleep	Healthy Sleep 45 min	45 min
Sleep	Healthy Sleep 60 min	60 min
Sleep	Healthy Sleep 90 min	90 min
Abs	6-Pack 10 min	10 min
Abs	6-Pack 15 min	15 min
Abs	6-Pack 20 min	20 min
Abs	6-Pack 25 min	25 min
Abs	6-Pack 30 min	30 min
Abs	6-Pack 45 min	45 min
Abs	6-Pack 60 min	60 min
Abs	6-Pack 90 min	90 min
Relax	Moon Yoga 10 min	10 min
Relax	Moon Yoga 15 min	15 min
Relax	Moon Yoga 20 min	20 min
Relax	Moon Yoga 25 min	25 min
Relax	Moon Yoga 30 min	30 min
Relax	Moon Yoga 45 min	45 min
Relax	Moon Yoga 60 min	60 min
Relax	Moon Yoga 90 min	90 min
Traveling	Pre-Flight 10 min	10 min
Traveling	Pre-Flight 15 min	15 min
Traveling	Pre-Flight 20 min	20 min
Traveling	Pre-Flight 25 min	25 min
Traveling	Pre-Flight 30 min	30 min
Traveling	Pre-Flight 45 min	45 min
Traveling	Pre-Flight 60 min	60 min
Traveling	Pre-Flight 90 min	90 min
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
Weight Loss	Weight Loss I 10 min	10 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 15 min	15 min
Back	Posture Correction 20 min	20 min
Back	Posture Correction 25 min	25 min
Back	Posture Correction 30 min	30 min
Back	Posture Correction 45 min	45 min
Back	Posture Correction 60 min	60 min
Back	Posture Correction 90 min	90 min
Varicose Veins	Varicose Veins 90 min	90 min
Flexibility	Stretching 10 min	10 min
Flexibility	Stretching 15 min	15 min
Flexibility	Stretching 20 min	20 min
Flexibility	Stretching 25 min	25 min
Flexibility	Stretching 30 min	30 min
Flexibility	Stretching 45 min	45 min
Flexibility	Stretching 60 min	60 min
Flexibility	Stretching 90 min	90 min
Traveling	Postflight 10 min	10 min
Traveling	Postflight 15 min	15 min
Traveling	Postflight 20 min	20 min
Traveling	Postflight 25 min	25 min
Traveling	Postflight 30 min	30 min
Traveling	Postflight 45 min	45 min
Traveling	Postflight 60 min	60 min
Traveling	Postflight 90 min	90 min
Diabetes	Diabetes Prevention 45 min	45 min
Diabetes	Diabetes Prevention 60 min	60 min
Diabetes	Diabetes Prevention 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 30 min	30 min
Liver	Quit Drinking 45 min	45 min
Liver	Quit Drinking 60 min	60 min
Liver	Quit Drinking 90 min	90 min
Habits	Quit Smoking 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 15 min	15 min
Energy	Tibetan gymnastics 20 min	20 min
Energy	Tibetan gymnastics 30 min	30 min
Energy	Tibetan gymnastics 45 min	45 min
Energy	Tibetan gymnastics 60 min	60 min
Energy	Tibetan gymnastics 90 min	90 min
Depression	Release from anxiety 25 min	25 min
Depression	Release from anxiety 30 min	30 min
Depression	Release from anxiety 90 min	90 min
Energy	Static Complex 10 min	10 min
Energy	Static Complex 15 min	15 min
Energy	Static Complex 20 min	20 min
Energy	Static Complex 25 min	25 min
Energy	Static Complex 30 min	30 min
Energy	Static Complex 45 min	45 min
Energy	Static Complex 60 min	60 min
Energy	Static Complex 90 min	90 min
Kidneys	Swelling removal 90 min	90 min
Back	Yoga for Scoliosis 10 min	10 min
Back	Yoga for Scoliosis 15 min	15 min
Back	Yoga for Scoliosis 20 min	20 min
Back	Yoga for Scoliosis 25 min	25 min
Back	Yoga for Scoliosis 30 min	30 min
Back	Yoga for Scoliosis 45 min	45 min
Back	Yoga for Scoliosis 60 min	60 min
Back	Yoga for Scoliosis 90 min	90 min
Relax	Releasing Muscle Blocks 45 min	45 min
Weight Loss	Fit Body 90 min	90 min
Energy	Hormonal Balance 90 min	90 min
Begginer	Yoga for Beginners 15 min	15 min
Begginer	Yoga for Beginners 45 min	45 min
Balance	Balance Development 10 min	10 min
Balance	Balance Development 15 min	15 min
Balance	Balance Development 20 min	20 min
Balance	Balance Development 25 min	25 min
Balance	Balance Development 30 min	30 min
Balance	Balance Development 45 min	45 min
Balance	Balance Development 60 min	60 min
Balance	Balance Development 90 min	90 min
Stress	Yoga after a workday 10 min	10 min
Stress	Yoga after a workday 15 min	15 min
Stress	Yoga after a workday 20 min	20 min
Stress	Yoga after a workday 25 min	25 min
Stress	Yoga after a workday 30 min	30 min
Stress	Yoga after a workday 45 min	45 min
Stress	Yoga after a workday 60 min	60 min
Stress	Yoga after a workday 90 min	90 min
Back	Yoga for Hyperlordosis 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
Back	Yoga for Hyperkyphosis 10 min	10 min
Back	Yoga for Hyperkyphosis 15 min	15 min
Back	Yoga for Hyperkyphosis 20 min	20 min
Back	Yoga for Hyperkyphosis 25 min	25 min
Back	Yoga for Hyperkyphosis 30 min	30 min
Back	Yoga for Hyperkyphosis 45 min	45 min
Back	Yoga for Hyperkyphosis 60 min	60 min
Joints	Healthy Knees 10 min	10 min
Joints	Healthy Knees 15 min	15 min
Joints	Healthy Knees 20 min	20 min
Joints	Healthy Knees 25 min	25 min
Joints	Healthy Knees 30 min	30 min
Joints	Healthy Knees 45 min	45 min
Joints	Healthy Knees 60 min	60 min
Joints	Healthy Knees 90 min	90 min
Sports	Yoga for Cyclists 90 min	90 min
Joints	Yoga for Feet and Ankles 15 min	15 min
Joints	Yoga for Feet and Ankles 20 min	20 min
Joints	Yoga for Feet and Ankles 25 min	25 min
Joints	Yoga for Feet and Ankles 30 min	30 min
Joints	Yoga for Feet and Ankles 45 min	45 min
Joints	Yoga for Feet and Ankles 65 min	65 min
Joints	Yoga for Feet and Ankles 90 min	90 min

Standing Balance on the Balls of Your Feet occurs 128 times in ready-made courses

Theme	Title	Duration	Day
Flexibility	Flexible Body in 28 Days 4 w. Day: 5, 7, 8, 9, 10, 11, 15, 16, 17, 19, 21, 25, 26, 27, 28	4 w.	5, 7, 8, 9, 10, 11, 15, 16, 17, 19, 21, 25, 26, 27, 28
Weight Loss	Weight Loss in 28 Days 4 w. Day: 1, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28	4 w.	1, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28
Back	Healthy Spine in 28 Days 4 w. Day: 1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28	4 w.	1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28
Stress	Anti-Stress in 28 Days 4 w. Day: 4, 8, 11, 26	4 w.	4, 8, 11, 26
Split	Front split in 35 Days 5 w. Day: 2, 3, 4, 9, 13, 14, 15, 16, 17, 20, 27, 28, 29, 31, 32, 33, 34	5 w.	2, 3, 4, 9, 13, 14, 15, 16, 17, 20, 27, 28, 29, 31, 32, 33, 34
Depression	Overcoming Depression in 28 Days 4 w. Day: 10, 11, 15, 17, 28	4 w.	10, 11, 15, 17, 28
Joints	Healthy Joints in 28 Days 4 w. Day: 20	4 w.	20
Energy	Energy Wake Up in 28 Days 4 w. Day: 1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28	4 w.	1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28
Flexibility	Yoga Start in 21 Days 3 w. Day: 3, 9, 10, 11, 13, 14, 15, 16, 18, 19, 20, 21	3 w.	3, 9, 10, 11, 13, 14, 15, 16, 18, 19, 20, 21
Sleep	Healthy Sleep in 28 Days 4 w. Day: 4, 7, 8, 9, 10, 11	4 w.	4, 7, 8, 9, 10, 11
Balance	Improve Your Balance in 28 Days 4 w. Day: 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28	4 w.	2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28
Back	Royal Posture in 28 Days 4 w. Day: 2, 3, 4, 5, 7, 9, 11, 13, 14, 15, 16, 17, 20, 22, 25, 26, 27, 28	4 w.	2, 3, 4, 5, 7, 9, 11, 13, 14, 15, 16, 17, 20, 22, 25, 26, 27, 28
Abs	6-Pack in 28 Days 4 w. Day: 5, 17, 21, 25, 26, 27, 28	4 w.	5, 17, 21, 25, 26, 27, 28
Flexibility	Bend Over and Reach the Floor in 28 Days 4 w. Day: 18	4 w.	18
Energy	Cheerful Morning in 28 Days 4 w. Day: 2, 6, 8, 15	4 w.	2, 6, 8, 15
Meditation	Meditation for Beginners in 14 Days 2 w. Day: 6, 10	2 w.	6, 10
Flexibility	Yoga Start in 7 Days 1 w. Day: 7	1 w.	7
Weight Loss	Weight Loss in 14 Days 2 w. Day: 2, 4, 5, 6, 7, 8, 9, 10, 14	2 w.	2, 4, 5, 6, 7, 8, 9, 10, 14
Flexibility	Yoga Start in 14 Days 2 w. Day: 1, 2, 3, 4, 11, 12, 13, 14	2 w.	1, 2, 3, 4, 11, 12, 13, 14
Weight Loss	Weight Loss in 21 Days 3 w. Day: 5, 9, 10, 15	3 w.	5, 9, 10, 15
Self-Esteem	Self-Esteem Boost in 28 Days 4 w. Day: 1, 2, 3, 4, 5, 6, 11, 14, 15, 16, 17, 24, 27, 28	4 w.	1, 2, 3, 4, 5, 6, 11, 14, 15, 16, 17, 24, 27, 28
Waist	Slim Waist in 28 Days 4 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28	4 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28
Arms	Strong Arms in 28 Days 4 w. Day: 5, 6, 10, 11, 14, 17, 20, 23, 25	4 w.	5, 6, 10, 11, 14, 17, 20, 23, 25
Glutes	Tight Butt Challenge in 28 Days 4 w. Day: 1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28	4 w.	1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28
Relax	Relaxation in 28 Days 4 w. Day: 12, 18, 24	4 w.	12, 18, 24
Meditation	Meditation for Beginners in 7 Days 1 w. Day: 2, 3, 4, 5, 6, 7	1 w.	2, 3, 4, 5, 6, 7
Arms	Strong Arms in 14 Days 2 w. Day: 1, 2, 3, 4, 8, 11, 12	2 w.	1, 2, 3, 4, 8, 11, 12
Depression	Overcoming Depression in 14 Days 2 w. Day: 12, 13, 14	2 w.	12, 13, 14
Sleep	Healthy Sleep in 14 Days 2 w. Day: 3, 4, 5, 6, 8, 10, 12, 13, 14	2 w.	3, 4, 5, 6, 8, 10, 12, 13, 14
Abs	6-Pack in 14 Days 2 w. Day: 2, 3, 4, 5, 6, 7, 8, 14	2 w.	2, 3, 4, 5, 6, 7, 8, 14
Waist	Slim Waist Challenge in 14 Days 2 w. Day: 4, 5, 6, 8, 10, 11	2 w.	4, 5, 6, 8, 10, 11
Lower back	Lower Back Pain Relief Challenge in 14 days 2 w. Day: 6, 8, 10, 13, 14	2 w.	6, 8, 10, 13, 14
Energy	Cheerful Morning in 14 Days 2 w. Day: 7, 9	2 w.	7, 9
Back	Royal Posture in 14 Days 2 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 13, 14	2 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 13, 14
Back	Healthy Spine in 14 Days 2 w. Day: 1, 3, 4, 6, 7	2 w.	1, 3, 4, 6, 7
Joints	Healthy Joints in 14 Days 2 w. Day: 3, 10, 14	2 w.	3, 10, 14
Flexibility	Flexible Body in 14 Days 2 w. Day: 4, 9, 12, 13	2 w.	4, 9, 12, 13
Relax	Relaxation in 7 Days 1 w. Day: 2, 3, 5, 6, 7	1 w.	2, 3, 5, 6, 7
Arms	Strong Arms in 7 Days 1 w. Day: 4, 5, 7	1 w.	4, 5, 7
Self-Esteem	Self-Esteem Boost in 7 Days 1 w. Day: 2, 3, 4, 5	1 w.	2, 3, 4, 5
Sleep	Healthy Sleep in 7 Days 1 w. Day: 6	1 w.	6
Energy	Cheerful Morning in 7 Days 1 w. Day: 2, 3, 4	1 w.	2, 3, 4
Legs	Slender Legs in 7 Days 1 w. Day: 1, 2, 3, 4, 5, 6	1 w.	1, 2, 3, 4, 5, 6
Waist	Slim Waist Challenge in 7 Days 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Back	Royal Posture in 7 Days 1 w. Day: 1, 4, 5, 7	1 w.	1, 4, 5, 7
Balance	Improve Your Balance in 7 Days 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Back	Healthy Spine in 7 Days 1 w. Day: 5, 6, 7	1 w.	5, 6, 7
Immunity	Boost Your Immune in 7 Days 1 w. Day: 1, 2, 3	1 w.	1, 2, 3
Energy	Energy Wake Up in 14 Days 2 w. Day: 1, 3, 7, 9	2 w.	1, 3, 7, 9
Glutes	Tight Butt Challenge in 14 days 2 w. Day: 4	2 w.	4
Balance	Improve Your Balance 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
Legs	Slender Legs 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
Self-Esteem	Self-Esteem Boost in 7 Days 2 w. Day: 1, 2, 3, 5, 6, 7, 9, 11, 12, 13, 14	2 w.	1, 2, 3, 5, 6, 7, 9, 11, 12, 13, 14
Relax	Relaxation in 14 Days 2 w. Day: 8, 9, 10, 11, 12, 13	2 w.	8, 9, 10, 11, 12, 13
Immunity	Boost Your Immune in 14 Days 2 w. Day: 9, 10, 11, 12, 14	2 w.	9, 10, 11, 12, 14
Immunity	Boost Your Immune in 21 Days 3 w. Day: 1, 2, 3, 16, 17, 18, 19, 21	3 w.	1, 2, 3, 16, 17, 18, 19, 21
Flexibility	Flexible Body in 21 Days 3 w. Day: 11, 16, 19, 20	3 w.	11, 16, 19, 20
Depression	Overcoming Depression in 21 Days 3 w. Day: 19, 20, 21	3 w.	19, 20, 21
Joints	Healthy Joints in 21 Days 3 w. Day: 10, 17, 21	3 w.	10, 17, 21
Energy	Energy Wake Up in 7 Days 3 w. Day: 8, 10, 14, 16	3 w.	8, 10, 14, 16
Sleep	Healthy Sleep in 21 Days 3 w. Day: 6, 10, 11, 12, 13, 15, 17, 19, 20, 21	3 w.	6, 10, 11, 12, 13, 15, 17, 19, 20, 21
Balance	Improve Your Balance in 21 Days 3 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21	3 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21
Back	Royal Posture in 21 Days 3 w. Day: 1, 4, 5, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 20, 21	3 w.	1, 4, 5, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 20, 21
Abs	6-Pack in 21 Days 3 w. Day: 9, 10, 11, 12, 13, 14, 15, 21	3 w.	9, 10, 11, 12, 13, 14, 15, 21
Energy	Cheerful Morning in 21 Days 3 w. Day: 2, 3, 4, 14, 16	3 w.	2, 3, 4, 14, 16
Meditation	Meditation for Beginners in 21 Days 3 w. Day: 2, 3, 4, 5, 6, 7, 13, 17	3 w.	2, 3, 4, 5, 6, 7, 13, 17
Waist	Slim Waist in 21 Days 3 w. Day: 1, 2, 3, 4, 5, 6, 7, 11, 12, 13, 15, 17, 18	3 w.	1, 2, 3, 4, 5, 6, 7, 11, 12, 13, 15, 17, 18
Glutes	Tight Butt in 21 Days 3 w. Day: 11	3 w.	11
Legs	Slender Legs in 21 Days 3 w. Day: 1, 2, 3, 4, 5, 6, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21	3 w.	1, 2, 3, 4, 5, 6, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21
Self-Esteem	Self-Esteem Boost in 21 Days 3 w. Day: 2, 3, 4, 5, 8, 9, 10, 12, 13, 14, 16, 18, 19, 20, 21	3 w.	2, 3, 4, 5, 8, 9, 10, 12, 13, 14, 16, 18, 19, 20, 21
Arms	Strong Arms in 21 Days 3 w. Day: 4, 5, 7, 8, 9, 10, 11, 15, 18, 19	3 w.	4, 5, 7, 8, 9, 10, 11, 15, 18, 19
Lower back	Lower Back Pain Relief in 21 days 3 w. Day: 13, 15, 17, 20, 21	3 w.	13, 15, 17, 20, 21
Relax	Relaxation in 21 Days 3 w. Day: 2, 3, 5, 6, 7, 15, 16, 17, 18, 19, 20	3 w.	2, 3, 5, 6, 7, 15, 16, 17, 18, 19, 20
Back	Healthy Spine in 21 Days 3 w. Day: 5, 6, 7, 8, 10, 11, 13, 15	3 w.	5, 6, 7, 8, 10, 11, 13, 15
Habits	Quit Smoking in 7 Days 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Habits	Quit Smoking 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
Habits	Quit Smoking in 21 Days 3 w. Day: 1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 13, 15, 16, 17, 18, 19, 20	3 w.	1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 13, 15, 16, 17, 18, 19, 20
Habits	Quit Smoking in 28 Days 4 w. Day: 1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 22, 23, 24, 25, 26, 27	4 w.	1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 22, 23, 24, 25, 26, 27
Habits	Stop Drinking in 7 Days 1 w. Day: 3	1 w.	3
Habits	Stop Drinking in 14 Days 2 w. Day: 1, 4, 5, 6, 7, 8, 9, 11, 12, 13, 14	2 w.	1, 4, 5, 6, 7, 8, 9, 11, 12, 13, 14
Habits	Stop Drinking in 21 Days 3 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12	3 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12
Habits	Stop Drinking in 28 Days 4 w. Day: 1, 2, 3, 4, 5, 6, 9, 10, 11, 13, 17, 19	4 w.	1, 2, 3, 4, 5, 6, 9, 10, 11, 13, 17, 19
Energy	Static complex in 7 days 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Energy	Static complex 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
Energy	Static complex in 21 days 3 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21	3 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21
Energy	Static complex in 28 days 4 w. Day: 1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 13, 15, 16, 17, 18, 19, 20, 22, 23, 24, 25, 26, 27	4 w.	1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 13, 15, 16, 17, 18, 19, 20, 22, 23, 24, 25, 26, 27
Back	Yoga for Scoliosis in 7 Days 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Back	Yoga for Scoliosis in 14 Days 2 w. Day: 1, 2, 3, 4, 5, 7, 10, 11, 12, 13, 14	2 w.	1, 2, 3, 4, 5, 7, 10, 11, 12, 13, 14
Back	Yoga for Scoliosis in 21 Days 3 w. Day: 4, 5, 7, 8, 11, 14, 17, 18, 19, 20	3 w.	4, 5, 7, 8, 11, 14, 17, 18, 19, 20
Back	Yoga for Scoliosis in 28 Days 4 w. Day: 4, 6, 7, 9, 10, 11, 12, 17, 18, 20, 23, 24, 25, 27, 28	4 w.	4, 6, 7, 9, 10, 11, 12, 17, 18, 20, 23, 24, 25, 27, 28
Sex	The prolongation of sexual pleasure for 3 months 12 w. Day: 1, 31, 51	12 w.	1, 31, 51
Split	Front split in 28 Days 4 w. Day: 11, 13	4 w.	11, 13
Split	Side split in 28 days 4 w. Day: 2, 3, 8, 9, 11, 12	4 w.	2, 3, 8, 9, 11, 12
Split	Side split in 35 days 5 w. Day: 2, 3, 4, 6	5 w.	2, 3, 4, 6
Weight Loss	Edema Reduction in 7 Days 1 w. Day: 2, 3, 4	1 w.	2, 3, 4
Weight Loss	Edema Reduction in 14 Days 2 w. Day: 4, 9	2 w.	4, 9
Weight Loss	Edema Reduction in 21 Days 3 w. Day: 1	3 w.	1
Weight Loss	Edema Reduction in 28 Days 4 w. Day: 3, 6, 27	4 w.	3, 6, 27
Joints	Hip Opening in 28 Days 4 w. Day: 18, 19	4 w.	18, 19
Harmony	Inner Harmony in 21 Days 3 w. Day: 7	3 w.	7
Harmony	Inner Harmony in 28 Days 4 w. Day: 3, 4, 15, 18	4 w.	3, 4, 15, 18
Cardio	Healthy Heart in 7 Days 1 w. Day: 3, 4	1 w.	3, 4
Cardio	Healthy Heart in 14 Days 2 w. Day: 2, 6, 7, 9, 10	2 w.	2, 6, 7, 9, 10
Cardio	Healthy Heart in 28 Days 4 w. Day: 3, 4, 5, 6, 8, 12, 14	4 w.	3, 4, 5, 6, 8, 12, 14
Advanced	Yoga for Advanced in 28 days 4 w. Day: 4, 5, 9, 10, 11	4 w.	4, 5, 9, 10, 11
Advanced	Yoga for Advanced in 35 days 5 w. Day: 10, 11, 12	5 w.	10, 11, 12
After Pregnancy	Recovery After Childbirth in 14 Days 2 w. Day: 4, 6, 7, 8, 11, 13	2 w.	4, 6, 7, 8, 11, 13
After Pregnancy	Recovery After Childbirth in 21 Days 3 w. Day: 2, 4, 5, 9, 13	3 w.	2, 4, 5, 9, 13
After Pregnancy	Recovery After Childbirth in 28 Days 4 w. Day: 4, 11, 12, 13	4 w.	4, 11, 12, 13
Neck	Healthy Neck in 7 Days 1 w. Day: 3, 5, 6, 7	1 w.	3, 5, 6, 7
Neck	Healthy Neck in 14 Days 2 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 12, 13, 14	2 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 12, 13, 14
Neck	Healthy Neck in 21 Days 3 w. Day: 1, 2, 3, 4, 5, 6, 7, 10, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21	3 w.	1, 2, 3, 4, 5, 6, 7, 10, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21
Neck	Healthy Neck in 28 Days 4 w. Day: 2, 4, 5, 6, 9, 10, 15, 19, 23	4 w.	2, 4, 5, 6, 9, 10, 15, 19, 23
Head	Relief from headache in 7 days 1 w. Day: 2, 4, 5, 7	1 w.	2, 4, 5, 7
Head	Relief from headache in 14 days 2 w. Day: 2, 3, 7, 9, 10, 13	2 w.	2, 3, 7, 9, 10, 13
Head	Relief from headache in 21 days 3 w. Day: 1, 4, 8, 10, 11, 15, 17, 19, 20	3 w.	1, 4, 8, 10, 11, 15, 17, 19, 20
Head	Relief from headache in 28 days 4 w. Day: 1, 2, 3, 4, 5, 6, 8, 10, 12, 13, 18, 22, 26	4 w.	1, 2, 3, 4, 5, 6, 8, 10, 12, 13, 18, 22, 26
Weight Loss	Slim Body in 7 Days 1 w. Day: 1, 4	1 w.	1, 4
Breasts	Beautiful Chest in 7 Days 1 w. Day: 3, 6, 7	1 w.	3, 6, 7
Breasts	Beautiful Chest in 14 Days 2 w. Day: 1, 5, 6, 9, 10, 11	2 w.	1, 5, 6, 9, 10, 11
Breasts	Beautiful Chest in 21 Days 3 w. Day: 2, 5, 9, 10	3 w.	2, 5, 9, 10
Breasts	Beautiful Chest in 28 Days 4 w. Day: 11, 12, 15, 25, 28	4 w.	11, 12, 15, 25, 28
Digestion	Healthy Digestion in 14 Days 2 w. Day: 2, 5, 6, 14	2 w.	2, 5, 6, 14
Digestion	Healthy Digestion in 21 Days 3 w. Day: 2, 4, 8, 16, 18, 19	3 w.	2, 4, 8, 16, 18, 19
Digestion	Healthy Digestion in 28 Days 4 w. Day: 4, 5, 9, 11, 16, 19, 22	4 w.	4, 5, 9, 11, 16, 19, 22
Sex	The prolongation of sexual pleasure for 14 days 2 w. Day: 3, 8, 10, 11, 12, 14	2 w.	3, 8, 10, 11, 12, 14
Sex	The prolongation of sexual pleasure for 21 days 3 w. Day: 4, 11	3 w.	4, 11
Sex	The prolongation of sexual pleasure for 28 days 4 w. Day: 5, 12, 20	4 w.	5, 12, 20

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Challenges

Standing Balance on the Balls of Your Feet occurs 270 times in ready-made lessons

Lesson	Duration
A. Shishonin's Yoga for Hypertension	30 min
A. Shishonin's Yoga for Hypertension	10 min
A. Shishonin's Yoga for Hypertension	15 min
A. Shishonin's Yoga for Hypertension	25 min
A. Shishonin's Yoga for Hypertension	20 min
Power Body	45 min
Strong Arms	30 min
Strong Arms	45 min
Strong Arms	60 min
Strong Arms	90 min
Slender Legs	90 min
Immune Boost	10 min
Immune Boost	15 min
Immune Boost	20 min
Immune Boost	25 min
Immune Boost	30 min
Immune Boost	45 min
Immune Boost	60 min
Immune Boost	90 min
Visual Clarity	20 min
Visual Clarity	25 min
Visual Clarity	30 min
Visual Clarity	45 min
Visual Clarity	60 min
Visual Clarity	90 min
Cystitis Prevention	90 min
Female Period	90 min
Active Morning	25 min
Active Morning	30 min
Active Morning	45 min
Energy Booster	20 min
Energy Booster	25 min
Energy Booster	30 min
Energy Booster	45 min
Energy Booster	60 min
Energy Booster	90 min
Flexible Body	10 min
Flexible Body	15 min
Flexible Body	20 min
Flexible Body	25 min
Flexible Body	30 min
Flexible Body	45 min
Flexible Body	60 min
Flexible Body	90 min
Feminine Power	10 min
Feminine Power	15 min
Feminine Power	20 min
Feminine Power	25 min
Feminine Power	30 min
Feminine Power	45 min
Feminine Power	60 min
Feminine Power	90 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	90 min
Healthy Digestion	10 min
Healthy Digestion	15 min
Healthy Digestion	20 min
Healthy Digestion	25 min
Healthy Digestion	30 min
Healthy Digestion	60 min
Healthy Digestion	90 min
Healthy Prostate	10 min
Healthy Prostate	15 min
Healthy Prostate	20 min
Healthy Prostate	25 min
Healthy Prostate	30 min
Healthy Prostate	45 min
Healthy Prostate	60 min
Healthy Prostate	90 min
Lower Back Pain Relief	60 min
Lower Back Pain Relief	90 min
Snowboarding Sequence	10 min
Snowboarding Sequence	15 min
Snowboarding Sequence	20 min
Snowboarding Sequence	25 min
Snowboarding Sequence	30 min
Snowboarding Sequence	45 min
Snowboarding Sequence	60 min
Snowboarding Sequence	90 min
Tennis Sequence	15 min
Tennis Sequence	20 min
Tennis Sequence	25 min
Tennis Sequence	30 min
Tennis Sequence	45 min
Tennis Sequence	60 min
Tennis Sequence	10 min
Tennis Sequence	90 min
Skiing Sequence	10 min
Skiing Sequence	15 min
Skiing Sequence	20 min
Skiing Sequence	25 min
Skiing Sequence	30 min
Skiing Sequence	45 min
Skiing Sequence	60 min
Skiing Sequence	90 min
Yoga 75+ Cardio	15 min
Yoga 75+ Cardio	20 min
Yoga 75+ for Anxiety Release	10 min
Yoga 75+ for Anxiety Release	15 min
Yoga 75+ for Anxiety Release	20 min
Cardio	90 min
Firm Breasts	30 min
Firm Breasts	45 min
Firm Breasts	60 min
Firm Breasts	90 min
Healthy Sleep	10 min
Healthy Sleep	15 min
Healthy Sleep	20 min
Healthy Sleep	25 min
Healthy Sleep	30 min
Healthy Sleep	45 min
Healthy Sleep	60 min
Healthy Sleep	90 min
6-Pack	10 min
6-Pack	15 min
6-Pack	20 min
6-Pack	25 min
6-Pack	30 min
6-Pack	45 min
6-Pack	60 min
6-Pack	90 min
Moon Yoga	10 min
Moon Yoga	15 min
Moon Yoga	20 min
Moon Yoga	25 min
Moon Yoga	30 min
Moon Yoga	45 min
Moon Yoga	60 min
Moon Yoga	90 min
Pre-Flight	10 min
Pre-Flight	15 min
Pre-Flight	20 min
Pre-Flight	25 min
Pre-Flight	30 min
Pre-Flight	45 min
Pre-Flight	60 min
Pre-Flight	90 min
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
Weight Loss I	10 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	15 min
Posture Correction	20 min
Posture Correction	25 min
Posture Correction	30 min
Posture Correction	45 min
Posture Correction	60 min
Posture Correction	90 min
Varicose Veins	90 min
Stretching	10 min
Stretching	15 min
Stretching	20 min
Stretching	25 min
Stretching	30 min
Stretching	45 min
Stretching	60 min
Stretching	90 min
Postflight	10 min
Postflight	15 min
Postflight	20 min
Postflight	25 min
Postflight	30 min
Postflight	45 min
Postflight	60 min
Postflight	90 min
Diabetes Prevention	45 min
Diabetes Prevention	60 min
Diabetes Prevention	90 min
Quit Drinking	15 min
Quit Drinking	20 min
Quit Drinking	25 min
Quit Drinking	30 min
Quit Drinking	45 min
Quit Drinking	60 min
Quit Drinking	90 min
Quit Smoking	25 min
Quit Smoking	30 min
Quit Smoking	45 min
Quit Smoking	60 min
Quit Smoking	90 min
Tibetan gymnastics	15 min
Tibetan gymnastics	20 min
Tibetan gymnastics	30 min
Tibetan gymnastics	45 min
Tibetan gymnastics	60 min
Tibetan gymnastics	90 min
Release from anxiety	25 min
Release from anxiety	30 min
Release from anxiety	90 min
Static Complex	10 min
Static Complex	15 min
Static Complex	20 min
Static Complex	25 min
Static Complex	30 min
Static Complex	45 min
Static Complex	60 min
Static Complex	90 min
Swelling removal	90 min
Yoga for Scoliosis	10 min
Yoga for Scoliosis	15 min
Yoga for Scoliosis	20 min
Yoga for Scoliosis	25 min
Yoga for Scoliosis	30 min
Yoga for Scoliosis	45 min
Yoga for Scoliosis	60 min
Yoga for Scoliosis	90 min
Releasing Muscle Blocks	45 min
Fit Body	90 min
Hormonal Balance	90 min
Yoga for Beginners	15 min
Yoga for Beginners	45 min
Balance Development	10 min
Balance Development	15 min
Balance Development	20 min
Balance Development	25 min
Balance Development	30 min
Balance Development	45 min
Balance Development	60 min
Balance Development	90 min
Yoga after a workday	10 min
Yoga after a workday	15 min
Yoga after a workday	20 min
Yoga after a workday	25 min
Yoga after a workday	30 min
Yoga after a workday	45 min
Yoga after a workday	60 min
Yoga after a workday	90 min
Yoga for Hyperlordosis	25 min
Yoga for Hyperlordosis	30 min
Yoga for Hyperlordosis	45 min
Yoga for Hyperlordosis	60 min
Yoga for Hyperlordosis	90 min
Yoga for Hyperkyphosis	10 min
Yoga for Hyperkyphosis	15 min
Yoga for Hyperkyphosis	20 min
Yoga for Hyperkyphosis	25 min
Yoga for Hyperkyphosis	30 min
Yoga for Hyperkyphosis	45 min
Yoga for Hyperkyphosis	60 min
Healthy Knees	10 min
Healthy Knees	15 min
Healthy Knees	20 min
Healthy Knees	25 min
Healthy Knees	30 min
Healthy Knees	45 min
Healthy Knees	60 min
Healthy Knees	90 min
Yoga for Cyclists	90 min
Yoga for Feet and Ankles	15 min
Yoga for Feet and Ankles	20 min
Yoga for Feet and Ankles	25 min
Yoga for Feet and Ankles	30 min
Yoga for Feet and Ankles	45 min
Yoga for Feet and Ankles	65 min
Yoga for Feet and Ankles	90 min

Standing Balance on the Balls of Your Feet occurs 128 times in ready-made courses

Theme	Title	Duration	Day
Flexibility	Flexible Body in 28 Days 4 w. Day: 5, 7, 8, 9, 10, 11, 15, 16, 17, 19, 21, 25, 26, 27, 28	4 w.	5, 7, 8, 9, 10, 11, 15, 16, 17, 19, 21, 25, 26, 27, 28
Weight Loss	Weight Loss in 28 Days 4 w. Day: 1, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28	4 w.	1, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28
Back	Healthy Spine in 28 Days 4 w. Day: 1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28	4 w.	1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28
Stress	Anti-Stress in 28 Days 4 w. Day: 4, 8, 11, 26	4 w.	4, 8, 11, 26
Split	Front split in 35 Days 5 w. Day: 2, 3, 4, 9, 13, 14, 15, 16, 17, 20, 27, 28, 29, 31, 32, 33, 34	5 w.	2, 3, 4, 9, 13, 14, 15, 16, 17, 20, 27, 28, 29, 31, 32, 33, 34
Depression	Overcoming Depression in 28 Days 4 w. Day: 10, 11, 15, 17, 28	4 w.	10, 11, 15, 17, 28
Joints	Healthy Joints in 28 Days 4 w. Day: 20	4 w.	20
Energy	Energy Wake Up in 28 Days 4 w. Day: 1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28	4 w.	1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28
Flexibility	Yoga Start in 21 Days 3 w. Day: 3, 9, 10, 11, 13, 14, 15, 16, 18, 19, 20, 21	3 w.	3, 9, 10, 11, 13, 14, 15, 16, 18, 19, 20, 21
Sleep	Healthy Sleep in 28 Days 4 w. Day: 4, 7, 8, 9, 10, 11	4 w.	4, 7, 8, 9, 10, 11
Balance	Improve Your Balance in 28 Days 4 w. Day: 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28	4 w.	2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28
Back	Royal Posture in 28 Days 4 w. Day: 2, 3, 4, 5, 7, 9, 11, 13, 14, 15, 16, 17, 20, 22, 25, 26, 27, 28	4 w.	2, 3, 4, 5, 7, 9, 11, 13, 14, 15, 16, 17, 20, 22, 25, 26, 27, 28
Abs	6-Pack in 28 Days 4 w. Day: 5, 17, 21, 25, 26, 27, 28	4 w.	5, 17, 21, 25, 26, 27, 28
Flexibility	Bend Over and Reach the Floor in 28 Days 4 w. Day: 18	4 w.	18
Energy	Cheerful Morning in 28 Days 4 w. Day: 2, 6, 8, 15	4 w.	2, 6, 8, 15
Meditation	Meditation for Beginners in 14 Days 2 w. Day: 6, 10	2 w.	6, 10
Flexibility	Yoga Start in 7 Days 1 w. Day: 7	1 w.	7
Weight Loss	Weight Loss in 14 Days 2 w. Day: 2, 4, 5, 6, 7, 8, 9, 10, 14	2 w.	2, 4, 5, 6, 7, 8, 9, 10, 14
Flexibility	Yoga Start in 14 Days 2 w. Day: 1, 2, 3, 4, 11, 12, 13, 14	2 w.	1, 2, 3, 4, 11, 12, 13, 14
Weight Loss	Weight Loss in 21 Days 3 w. Day: 5, 9, 10, 15	3 w.	5, 9, 10, 15
Self-Esteem	Self-Esteem Boost in 28 Days 4 w. Day: 1, 2, 3, 4, 5, 6, 11, 14, 15, 16, 17, 24, 27, 28	4 w.	1, 2, 3, 4, 5, 6, 11, 14, 15, 16, 17, 24, 27, 28
Waist	Slim Waist in 28 Days 4 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28	4 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28
Arms	Strong Arms in 28 Days 4 w. Day: 5, 6, 10, 11, 14, 17, 20, 23, 25	4 w.	5, 6, 10, 11, 14, 17, 20, 23, 25
Glutes	Tight Butt Challenge in 28 Days 4 w. Day: 1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28	4 w.	1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28
Relax	Relaxation in 28 Days 4 w. Day: 12, 18, 24	4 w.	12, 18, 24
Meditation	Meditation for Beginners in 7 Days 1 w. Day: 2, 3, 4, 5, 6, 7	1 w.	2, 3, 4, 5, 6, 7
Arms	Strong Arms in 14 Days 2 w. Day: 1, 2, 3, 4, 8, 11, 12	2 w.	1, 2, 3, 4, 8, 11, 12
Depression	Overcoming Depression in 14 Days 2 w. Day: 12, 13, 14	2 w.	12, 13, 14
Sleep	Healthy Sleep in 14 Days 2 w. Day: 3, 4, 5, 6, 8, 10, 12, 13, 14	2 w.	3, 4, 5, 6, 8, 10, 12, 13, 14
Abs	6-Pack in 14 Days 2 w. Day: 2, 3, 4, 5, 6, 7, 8, 14	2 w.	2, 3, 4, 5, 6, 7, 8, 14
Waist	Slim Waist Challenge in 14 Days 2 w. Day: 4, 5, 6, 8, 10, 11	2 w.	4, 5, 6, 8, 10, 11
Lower back	Lower Back Pain Relief Challenge in 14 days 2 w. Day: 6, 8, 10, 13, 14	2 w.	6, 8, 10, 13, 14
Energy	Cheerful Morning in 14 Days 2 w. Day: 7, 9	2 w.	7, 9
Back	Royal Posture in 14 Days 2 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 13, 14	2 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 13, 14
Back	Healthy Spine in 14 Days 2 w. Day: 1, 3, 4, 6, 7	2 w.	1, 3, 4, 6, 7
Joints	Healthy Joints in 14 Days 2 w. Day: 3, 10, 14	2 w.	3, 10, 14
Flexibility	Flexible Body in 14 Days 2 w. Day: 4, 9, 12, 13	2 w.	4, 9, 12, 13
Relax	Relaxation in 7 Days 1 w. Day: 2, 3, 5, 6, 7	1 w.	2, 3, 5, 6, 7
Arms	Strong Arms in 7 Days 1 w. Day: 4, 5, 7	1 w.	4, 5, 7
Self-Esteem	Self-Esteem Boost in 7 Days 1 w. Day: 2, 3, 4, 5	1 w.	2, 3, 4, 5
Sleep	Healthy Sleep in 7 Days 1 w. Day: 6	1 w.	6
Energy	Cheerful Morning in 7 Days 1 w. Day: 2, 3, 4	1 w.	2, 3, 4
Legs	Slender Legs in 7 Days 1 w. Day: 1, 2, 3, 4, 5, 6	1 w.	1, 2, 3, 4, 5, 6
Waist	Slim Waist Challenge in 7 Days 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Back	Royal Posture in 7 Days 1 w. Day: 1, 4, 5, 7	1 w.	1, 4, 5, 7
Balance	Improve Your Balance in 7 Days 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Back	Healthy Spine in 7 Days 1 w. Day: 5, 6, 7	1 w.	5, 6, 7
Immunity	Boost Your Immune in 7 Days 1 w. Day: 1, 2, 3	1 w.	1, 2, 3
Energy	Energy Wake Up in 14 Days 2 w. Day: 1, 3, 7, 9	2 w.	1, 3, 7, 9
Glutes	Tight Butt Challenge in 14 days 2 w. Day: 4	2 w.	4
Balance	Improve Your Balance 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
Legs	Slender Legs 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
Self-Esteem	Self-Esteem Boost in 7 Days 2 w. Day: 1, 2, 3, 5, 6, 7, 9, 11, 12, 13, 14	2 w.	1, 2, 3, 5, 6, 7, 9, 11, 12, 13, 14
Relax	Relaxation in 14 Days 2 w. Day: 8, 9, 10, 11, 12, 13	2 w.	8, 9, 10, 11, 12, 13
Immunity	Boost Your Immune in 14 Days 2 w. Day: 9, 10, 11, 12, 14	2 w.	9, 10, 11, 12, 14
Immunity	Boost Your Immune in 21 Days 3 w. Day: 1, 2, 3, 16, 17, 18, 19, 21	3 w.	1, 2, 3, 16, 17, 18, 19, 21
Flexibility	Flexible Body in 21 Days 3 w. Day: 11, 16, 19, 20	3 w.	11, 16, 19, 20
Depression	Overcoming Depression in 21 Days 3 w. Day: 19, 20, 21	3 w.	19, 20, 21
Joints	Healthy Joints in 21 Days 3 w. Day: 10, 17, 21	3 w.	10, 17, 21
Energy	Energy Wake Up in 7 Days 3 w. Day: 8, 10, 14, 16	3 w.	8, 10, 14, 16
Sleep	Healthy Sleep in 21 Days 3 w. Day: 6, 10, 11, 12, 13, 15, 17, 19, 20, 21	3 w.	6, 10, 11, 12, 13, 15, 17, 19, 20, 21
Balance	Improve Your Balance in 21 Days 3 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21	3 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21
Back	Royal Posture in 21 Days 3 w. Day: 1, 4, 5, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 20, 21	3 w.	1, 4, 5, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 20, 21
Abs	6-Pack in 21 Days 3 w. Day: 9, 10, 11, 12, 13, 14, 15, 21	3 w.	9, 10, 11, 12, 13, 14, 15, 21
Energy	Cheerful Morning in 21 Days 3 w. Day: 2, 3, 4, 14, 16	3 w.	2, 3, 4, 14, 16
Meditation	Meditation for Beginners in 21 Days 3 w. Day: 2, 3, 4, 5, 6, 7, 13, 17	3 w.	2, 3, 4, 5, 6, 7, 13, 17
Waist	Slim Waist in 21 Days 3 w. Day: 1, 2, 3, 4, 5, 6, 7, 11, 12, 13, 15, 17, 18	3 w.	1, 2, 3, 4, 5, 6, 7, 11, 12, 13, 15, 17, 18
Glutes	Tight Butt in 21 Days 3 w. Day: 11	3 w.	11
Legs	Slender Legs in 21 Days 3 w. Day: 1, 2, 3, 4, 5, 6, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21	3 w.	1, 2, 3, 4, 5, 6, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21
Self-Esteem	Self-Esteem Boost in 21 Days 3 w. Day: 2, 3, 4, 5, 8, 9, 10, 12, 13, 14, 16, 18, 19, 20, 21	3 w.	2, 3, 4, 5, 8, 9, 10, 12, 13, 14, 16, 18, 19, 20, 21
Arms	Strong Arms in 21 Days 3 w. Day: 4, 5, 7, 8, 9, 10, 11, 15, 18, 19	3 w.	4, 5, 7, 8, 9, 10, 11, 15, 18, 19
Lower back	Lower Back Pain Relief in 21 days 3 w. Day: 13, 15, 17, 20, 21	3 w.	13, 15, 17, 20, 21
Relax	Relaxation in 21 Days 3 w. Day: 2, 3, 5, 6, 7, 15, 16, 17, 18, 19, 20	3 w.	2, 3, 5, 6, 7, 15, 16, 17, 18, 19, 20
Back	Healthy Spine in 21 Days 3 w. Day: 5, 6, 7, 8, 10, 11, 13, 15	3 w.	5, 6, 7, 8, 10, 11, 13, 15
Habits	Quit Smoking in 7 Days 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Habits	Quit Smoking 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
Habits	Quit Smoking in 21 Days 3 w. Day: 1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 13, 15, 16, 17, 18, 19, 20	3 w.	1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 13, 15, 16, 17, 18, 19, 20
Habits	Quit Smoking in 28 Days 4 w. Day: 1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 22, 23, 24, 25, 26, 27	4 w.	1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 22, 23, 24, 25, 26, 27
Habits	Stop Drinking in 7 Days 1 w. Day: 3	1 w.	3
Habits	Stop Drinking in 14 Days 2 w. Day: 1, 4, 5, 6, 7, 8, 9, 11, 12, 13, 14	2 w.	1, 4, 5, 6, 7, 8, 9, 11, 12, 13, 14
Habits	Stop Drinking in 21 Days 3 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12	3 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12
Habits	Stop Drinking in 28 Days 4 w. Day: 1, 2, 3, 4, 5, 6, 9, 10, 11, 13, 17, 19	4 w.	1, 2, 3, 4, 5, 6, 9, 10, 11, 13, 17, 19
Energy	Static complex in 7 days 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Energy	Static complex 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
Energy	Static complex in 21 days 3 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21	3 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21
Energy	Static complex in 28 days 4 w. Day: 1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 13, 15, 16, 17, 18, 19, 20, 22, 23, 24, 25, 26, 27	4 w.	1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 13, 15, 16, 17, 18, 19, 20, 22, 23, 24, 25, 26, 27
Back	Yoga for Scoliosis in 7 Days 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Back	Yoga for Scoliosis in 14 Days 2 w. Day: 1, 2, 3, 4, 5, 7, 10, 11, 12, 13, 14	2 w.	1, 2, 3, 4, 5, 7, 10, 11, 12, 13, 14
Back	Yoga for Scoliosis in 21 Days 3 w. Day: 4, 5, 7, 8, 11, 14, 17, 18, 19, 20	3 w.	4, 5, 7, 8, 11, 14, 17, 18, 19, 20
Back	Yoga for Scoliosis in 28 Days 4 w. Day: 4, 6, 7, 9, 10, 11, 12, 17, 18, 20, 23, 24, 25, 27, 28	4 w.	4, 6, 7, 9, 10, 11, 12, 17, 18, 20, 23, 24, 25, 27, 28
Sex	The prolongation of sexual pleasure for 3 months 12 w. Day: 1, 31, 51	12 w.	1, 31, 51
Split	Front split in 28 Days 4 w. Day: 11, 13	4 w.	11, 13
Split	Side split in 28 days 4 w. Day: 2, 3, 8, 9, 11, 12	4 w.	2, 3, 8, 9, 11, 12
Split	Side split in 35 days 5 w. Day: 2, 3, 4, 6	5 w.	2, 3, 4, 6
Weight Loss	Edema Reduction in 7 Days 1 w. Day: 2, 3, 4	1 w.	2, 3, 4
Weight Loss	Edema Reduction in 14 Days 2 w. Day: 4, 9	2 w.	4, 9
Weight Loss	Edema Reduction in 21 Days 3 w. Day: 1	3 w.	1
Weight Loss	Edema Reduction in 28 Days 4 w. Day: 3, 6, 27	4 w.	3, 6, 27
Joints	Hip Opening in 28 Days 4 w. Day: 18, 19	4 w.	18, 19
Harmony	Inner Harmony in 21 Days 3 w. Day: 7	3 w.	7
Harmony	Inner Harmony in 28 Days 4 w. Day: 3, 4, 15, 18	4 w.	3, 4, 15, 18
Cardio	Healthy Heart in 7 Days 1 w. Day: 3, 4	1 w.	3, 4
Cardio	Healthy Heart in 14 Days 2 w. Day: 2, 6, 7, 9, 10	2 w.	2, 6, 7, 9, 10
Cardio	Healthy Heart in 28 Days 4 w. Day: 3, 4, 5, 6, 8, 12, 14	4 w.	3, 4, 5, 6, 8, 12, 14
Advanced	Yoga for Advanced in 28 days 4 w. Day: 4, 5, 9, 10, 11	4 w.	4, 5, 9, 10, 11
Advanced	Yoga for Advanced in 35 days 5 w. Day: 10, 11, 12	5 w.	10, 11, 12
After Pregnancy	Recovery After Childbirth in 14 Days 2 w. Day: 4, 6, 7, 8, 11, 13	2 w.	4, 6, 7, 8, 11, 13
After Pregnancy	Recovery After Childbirth in 21 Days 3 w. Day: 2, 4, 5, 9, 13	3 w.	2, 4, 5, 9, 13
After Pregnancy	Recovery After Childbirth in 28 Days 4 w. Day: 4, 11, 12, 13	4 w.	4, 11, 12, 13
Neck	Healthy Neck in 7 Days 1 w. Day: 3, 5, 6, 7	1 w.	3, 5, 6, 7
Neck	Healthy Neck in 14 Days 2 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 12, 13, 14	2 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 12, 13, 14
Neck	Healthy Neck in 21 Days 3 w. Day: 1, 2, 3, 4, 5, 6, 7, 10, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21	3 w.	1, 2, 3, 4, 5, 6, 7, 10, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21
Neck	Healthy Neck in 28 Days 4 w. Day: 2, 4, 5, 6, 9, 10, 15, 19, 23	4 w.	2, 4, 5, 6, 9, 10, 15, 19, 23
Head	Relief from headache in 7 days 1 w. Day: 2, 4, 5, 7	1 w.	2, 4, 5, 7
Head	Relief from headache in 14 days 2 w. Day: 2, 3, 7, 9, 10, 13	2 w.	2, 3, 7, 9, 10, 13
Head	Relief from headache in 21 days 3 w. Day: 1, 4, 8, 10, 11, 15, 17, 19, 20	3 w.	1, 4, 8, 10, 11, 15, 17, 19, 20
Head	Relief from headache in 28 days 4 w. Day: 1, 2, 3, 4, 5, 6, 8, 10, 12, 13, 18, 22, 26	4 w.	1, 2, 3, 4, 5, 6, 8, 10, 12, 13, 18, 22, 26
Weight Loss	Slim Body in 7 Days 1 w. Day: 1, 4	1 w.	1, 4
Breasts	Beautiful Chest in 7 Days 1 w. Day: 3, 6, 7	1 w.	3, 6, 7
Breasts	Beautiful Chest in 14 Days 2 w. Day: 1, 5, 6, 9, 10, 11	2 w.	1, 5, 6, 9, 10, 11
Breasts	Beautiful Chest in 21 Days 3 w. Day: 2, 5, 9, 10	3 w.	2, 5, 9, 10
Breasts	Beautiful Chest in 28 Days 4 w. Day: 11, 12, 15, 25, 28	4 w.	11, 12, 15, 25, 28
Digestion	Healthy Digestion in 14 Days 2 w. Day: 2, 5, 6, 14	2 w.	2, 5, 6, 14
Digestion	Healthy Digestion in 21 Days 3 w. Day: 2, 4, 8, 16, 18, 19	3 w.	2, 4, 8, 16, 18, 19
Digestion	Healthy Digestion in 28 Days 4 w. Day: 4, 5, 9, 11, 16, 19, 22	4 w.	4, 5, 9, 11, 16, 19, 22
Sex	The prolongation of sexual pleasure for 14 days 2 w. Day: 3, 8, 10, 11, 12, 14	2 w.	3, 8, 10, 11, 12, 14
Sex	The prolongation of sexual pleasure for 21 days 3 w. Day: 4, 11	3 w.	4, 11
Sex	The prolongation of sexual pleasure for 28 days 4 w. Day: 5, 12, 20	4 w.	5, 12, 20

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Standing Balance on the Balls of Your Feet Uttana stambhasana

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

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Standing Balance on the Balls of Your Feet Uttana stambhasana

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

Try the Mobile App of the Yoga Club

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Standing Balance on the Balls of Your Feet: video with the correct technique of performing the asana

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