Standing Pelvis Rotation Vasti manthana kriya

: 1 min

: 20 score

: 2 kcal

Warm-Up

Dynamic

Favorable effect

Relaxes the lower back
Improves spinal mobility
Tones the organs of the abdominal cavity

Contraindications

Pregnancy

Lower back injuries

Technique of execution

Stand with your feet shoulder-width apart. Relax your arms at your sides. Rotate your pelvis counter-clockwise without moving your chest. Breathe evenly. Switch the direction and rotate your pelvis clockwise. Breathe evenly. Then stand up straight. Bring your feet together.

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

Even though this is a fairly easy exercise, please stop if you experience any discomfort, and exclude this exercise from your routine.

Where can I meet

Lesson search

Challenges

Standing Pelvis Rotation occurs 270 times in ready-made lessons

Theme	Title	Time
Pregnancy	Prenatal Yoga 25 min	25 min
Pregnancy	Prenatal Yoga 60 min	60 min
Blood Pressure	A. Shishonin's Yoga for Hypertension 30 min	30 min
Legs	Slender Legs 90 min	90 min
Glutes	Tight Butt 60 min	60 min
Glutes	Tight Butt 90 min	90 min
Waist	Slim Waist 30 min	30 min
Waist	Slim Waist 60 min	60 min
Waist	Slim Waist 90 min	90 min
Flexibility	The Splits 10 min	10 min
Flexibility	The Splits 15 min	15 min
Flexibility	The Splits 20 min	20 min
Flexibility	The Splits 25 min	25 min
Flexibility	The Splits 30 min	30 min
Flexibility	The Splits 45 min	45 min
Flexibility	The Splits 60 min	60 min
Flexibility	The Splits 90 min	90 min
Pregnancy	Pregnancy Prep 45 min	45 min
Pregnancy	Pregnancy Prep 60 min	60 min
Pregnancy	Pregnancy Prep 90 min	90 min
Cystitis	Cystitis Prevention 10 min	10 min
Cystitis	Cystitis Prevention 15 min	15 min
Cystitis	Cystitis Prevention 20 min	20 min
Cystitis	Cystitis Prevention 25 min	25 min
Cystitis	Cystitis Prevention 30 min	30 min
Cystitis	Cystitis Prevention 45 min	45 min
Cystitis	Cystitis Prevention 60 min	60 min
Cystitis	Cystitis Prevention 90 min	90 min
Menstruation	Female Period 10 min	10 min
Menstruation	Female Period 15 min	15 min
Menstruation	Female Period 20 min	20 min
Menstruation	Female Period 25 min	25 min
Menstruation	Female Period 30 min	30 min
Menstruation	Female Period 45 min	45 min
Menstruation	Female Period 60 min	60 min
Menstruation	Female Period 90 min	90 min
Relax	Night Yoga 10 min	10 min
Relax	Night Yoga 15 min	15 min
Relax	Night Yoga 20 min	20 min
Relax	Night Yoga 25 min	25 min
Relax	Night Yoga 30 min	30 min
Relax	Night Yoga 45 min	45 min
Relax	Night Yoga 60 min	60 min
Relax	Night Yoga 90 min	90 min
Energy	Energy Booster 15 min	15 min
Energy	Energy Booster 20 min	20 min
Energy	Energy Booster 25 min	25 min
Energy	Energy Booster 30 min	30 min
Energy	Energy Booster 45 min	45 min
Energy	Energy Booster 60 min	60 min
Energy	Energy Booster 90 min	90 min
Flexibility	Flexible Body 60 min	60 min
Flexibility	Flexible Body 90 min	90 min
Energy	Get Dynamic 25 min	25 min
Energy	Get Dynamic 30 min	30 min
Energy	Get Dynamic 45 min	45 min
Energy	Get Dynamic 60 min	60 min
Energy	Get Dynamic 90 min	90 min
Sports	Pre-Run 10 min	10 min
Sports	Pre-Run 15 min	15 min
Sports	Pre-Run 20 min	20 min
Sports	Pre-Run 25 min	25 min
Sports	Pre-Run 30 min	30 min
Sports	Pre-Run 45 min	45 min
Sports	Pre-Run 60 min	60 min
Sports	Pre-Run 90 min	90 min
Digestion	Healthy Digestion 60 min	60 min
Digestion	Healthy Digestion 90 min	90 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 10 min	10 min
Back	Lower Back Pain Relief 15 min	15 min
Back	Lower Back Pain Relief 20 min	20 min
Back	Lower Back Pain Relief 25 min	25 min
Back	Lower Back Pain Relief 30 min	30 min
Back	Lower Back Pain Relief 45 min	45 min
Back	Lower Back Pain Relief 60 min	60 min
Back	Lower Back Pain Relief 90 min	90 min
Back	Back Pain Relief 10 min	10 min
Back	Back Pain Relief 15 min	15 min
Back	Back Pain Relief 20 min	20 min
Back	Back Pain Relief 25 min	25 min
Back	Back Pain Relief 30 min	30 min
Back	Back Pain Relief 45 min	45 min
Back	Back Pain Relief 60 min	60 min
Back	Back Pain Relief 90 min	90 min
Sports	Swimming Sequence 10 min	10 min
Sports	Swimming Sequence 15 min	15 min
Sports	Swimming Sequence 20 min	20 min
Sports	Swimming Sequence 25 min	25 min
Sports	Swimming Sequence 30 min	30 min
Sports	Swimming Sequence 60 min	60 min
Sports	Swimming Sequence 45 min	45 min
Sports	Swimming Sequence 90 min	90 min
Sports	Snowboarding Sequence 90 min	90 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 90 min	90 min
Aging	Yoga 60+ Cardio 30 min	30 min
Aging	Yoga 60+ fo Back Pain Relief 20 min	20 min
Aging	Yoga 60+ fo Back Pain Relief 25 min	25 min
Aging	Yoga 60+ fo Back Pain Relief 30 min	30 min
Aging	Yoga 60+ for Blood Pressure Depression 10 min	10 min
Aging	Yoga 60+ for Blood Pressure Depression 15 min	15 min
Aging	Yoga 60+ for Blood Pressure Depression 20 min	20 min
Aging	Yoga 60+ for Blood Pressure Depression 25 min	25 min
Aging	Yoga 60+ for Blood Pressure Depression 30 min	30 min
Aging	Yoga 75+ for Back Pain Relief 10 min	10 min
Aging	Yoga 75+ for Back Pain Relief 15 min	15 min
Aging	Yoga 75+ for Back Pain Relief 20 min	20 min
Sleep	Healthy Sleep 25 min	25 min
Sleep	Healthy Sleep 30 min	30 min
Sleep	Healthy Sleep 45 min	45 min
Sleep	Healthy Sleep 60 min	60 min
Sleep	Healthy Sleep 90 min	90 min
Abs	6-Pack 90 min	90 min
Sex	Male Power 25 min	25 min
Sex	Male Power 30 min	30 min
Sex	Male Power 45 min	45 min
Sex	Male Power 60 min	60 min
Sex	Male Power 90 min	90 min
Head	Headache Relief 30 min	30 min
Head	Headache Relief 45 min	45 min
Head	Headache Relief 60 min	60 min
Head	Headache Relief 90 min	90 min
Traveling	Pre-Flight 90 min	90 min
Flexibility	Lotus Pose Sequence 10 min	10 min
Flexibility	Lotus Pose Sequence 15 min	15 min
Flexibility	Lotus Pose Sequence 20 min	20 min
Flexibility	Lotus Pose Sequence 25 min	25 min
Flexibility	Lotus Pose Sequence 30 min	30 min
Flexibility	Lotus Pose Sequence 45 min	45 min
Flexibility	Lotus Pose Sequence 60 min	60 min
Flexibility	Lotus Pose Sequence 90 min	90 min
Sports	Post-Run 10 min	10 min
Sports	Post-Run 15 min	15 min
Sports	Post-Run 20 min	20 min
Sports	Post-Run 25 min	25 min
Sports	Post-Run 30 min	30 min
Sports	Post-Run 45 min	45 min
Sports	Post-Run 60 min	60 min
Sports	Post-Run 90 min	90 min
Back	Posture Correction 10 min	10 min
Back	Posture Correction 15 min	15 min
Back	Posture Correction 20 min	20 min
Back	Posture Correction 25 min	25 min
Back	Posture Correction 30 min	30 min
Back	Posture Correction 45 min	45 min
Back	Posture Correction 60 min	60 min
Back	Posture Correction 90 min	90 min
Relax	Relaxation 10 min	10 min
Relax	Relaxation 15 min	15 min
Relax	Relaxation 25 min	25 min
Relax	Relaxation 30 min	30 min
Relax	Relaxation 45 min	45 min
Relax	Relaxation 60 min	60 min
Relax	Relaxation 20 min	20 min
Traveling	Post Roadtrip 10 min	10 min
Traveling	Post Roadtrip 15 min	15 min
Traveling	Post Roadtrip 20 min	20 min
Traveling	Post Roadtrip 25 min	25 min
Traveling	Post Roadtrip 30 min	30 min
Traveling	Post Roadtrip 45 min	45 min
Traveling	Post Roadtrip 60 min	60 min
Traveling	Post Roadtrip 90 min	90 min
Varicose Veins	Varicose Veins 10 min	10 min
Varicose Veins	Varicose Veins 15 min	15 min
Varicose Veins	Varicose Veins 20 min	20 min
Varicose Veins	Varicose Veins 25 min	25 min
Varicose Veins	Varicose Veins 30 min	30 min
Varicose Veins	Varicose Veins 45 min	45 min
Varicose Veins	Varicose Veins 60 min	60 min
Varicose Veins	Varicose Veins 90 min	90 min
Flexibility	Stretching 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 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 30 min	30 min
Diabetes	Diabetes Prevention 45 min	45 min
Diabetes	Diabetes Prevention 60 min	60 min
Diabetes	Diabetes Prevention 90 min	90 min
Liver	Quit Drinking 30 min	30 min
Liver	Quit Drinking 45 min	45 min
Liver	Quit Drinking 60 min	60 min
Liver	Quit Drinking 90 min	90 min
Habits	Quit Smoking 30 min	30 min
Habits	Quit Smoking 45 min	45 min
Habits	Quit Smoking 60 min	60 min
Habits	Quit Smoking 90 min	90 min
Depression	Release from anxiety 25 min	25 min
Depression	Release from anxiety 30 min	30 min
Depression	Release from anxiety 45 min	45 min
Depression	Release from anxiety 60 min	60 min
Depression	Release from anxiety 90 min	90 min
Kidneys	Swelling removal 10 min	10 min
Kidneys	Swelling removal 15 min	15 min
Kidneys	Swelling removal 20 min	20 min
Kidneys	Swelling removal 25 min	25 min
Kidneys	Swelling removal 30 min	30 min
Kidneys	Swelling removal 45 min	45 min
Kidneys	Swelling removal 60 min	60 min
Kidneys	Swelling removal 90 min	90 min
Sex	Prolongation of pleasure 10 min	10 min
Sex	Prolongation of pleasure 15 min	15 min
Sex	Prolongation of pleasure 20 min	20 min
Sex	Prolongation of pleasure 25 min	25 min
Sex	Prolongation of pleasure 30 min	30 min
Sex	Prolongation of pleasure 45 min	45 min
Sex	Prolongation of pleasure 60 min	60 min
Sex	Prolongation of pleasure 90 min	90 min
Joints	Opening of the hip joints 20 min	20 min
Joints	Opening of the hip joints 25 min	25 min
Joints	Opening of the hip joints 30 min	30 min
Joints	Opening of the hip joints 45 min	45 min
Joints	Opening of the hip joints 60 min	60 min
Joints	Opening of the hip joints 90 min	90 min
Begginer	Yoga for Beginners 45 min	45 min
Begginer	Yoga for Beginners 60 min	60 min
Begginer	Yoga for Beginners 90 min	90 min
Stress	Yoga after a workday 10 min	10 min
Stress	Yoga after a workday 15 min	15 min
Stress	Yoga after a workday 20 min	20 min
Stress	Yoga after a workday 25 min	25 min
Stress	Yoga after a workday 30 min	30 min
Stress	Yoga after a workday 45 min	45 min
Stress	Yoga after a workday 60 min	60 min
Stress	Yoga after a workday 90 min	90 min
Back	Yoga for Hyperlordosis 60 min	60 min
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
Sports	Yoga for Football Players 60 min	60 min
Sports	Yoga for Football Players 90 min	90 min
Aging	Yoga During Menopause 45 min	45 min
Aging	Yoga During Menopause 90 min	90 min
Breath	Yoga for Vegetative-vascular dystonia 20 min	20 min
Breath	Yoga for Vegetative-vascular dystonia 25 min	25 min
Breath	Yoga for Vegetative-vascular dystonia 30 min	30 min
Breath	Yoga for Vegetative-vascular dystonia 45 min	45 min
Breath	Yoga for Vegetative-vascular dystonia 60 min	60 min
Breath	Yoga for Vegetative-vascular dystonia 90 min	90 min
Pelvis	Pelvic Floor Strengthening Yoga 45 min	45 min
Pelvis	Pelvic Floor Strengthening Yoga 60 min	60 min
Pelvis	Pelvic Floor Strengthening Yoga 90 min	90 min
Creativity	Yoga for the Office 10 min	10 min
Creativity	Yoga for the Office 15 min	15 min
Creativity	Yoga for the Office 20 min	20 min
Creativity	Yoga for the Office 25 min	25 min
Creativity	Yoga for the Office 30 min	30 min
Creativity	Yoga for the Office 45 min	45 min
Creativity	Yoga for the Office 60 min	60 min
Focus	Yoga for ADHD 90 min	90 min
Habits	Without Sugar 60 min	60 min
Habits	Without Sugar 90 min	90 min

Standing Pelvis Rotation occurs 109 times in ready-made courses

Theme	Title	Duration	Day
Flexibility	Flexible Body in 28 Days 4 w. Day: 1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 15	4 w.	1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 15
Weight Loss	Weight Loss in 28 Days 4 w. Day: 26, 28	4 w.	26, 28
Back	Healthy Spine in 28 Days 4 w. Day: 9, 10, 11, 16, 17, 19, 20, 21, 22, 23, 27, 28	4 w.	9, 10, 11, 16, 17, 19, 20, 21, 22, 23, 27, 28
Stress	Anti-Stress in 28 Days 4 w. Day: 10, 28	4 w.	10, 28
Split	Front split in 35 Days 5 w. Day: 21, 23, 25, 34, 35	5 w.	21, 23, 25, 34, 35
Depression	Overcoming Depression in 28 Days 4 w. Day: 4, 5, 8, 9, 15, 16, 28	4 w.	4, 5, 8, 9, 15, 16, 28
Joints	Healthy Joints in 28 Days 4 w. Day: 1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 15, 16, 17, 19, 22, 23, 25, 26, 27, 28	4 w.	1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 15, 16, 17, 19, 22, 23, 25, 26, 27, 28
Flexibility	Yoga Start in 21 Days 3 w. Day: 13, 14, 15, 16, 18, 19, 20, 21	3 w.	13, 14, 15, 16, 18, 19, 20, 21
Sleep	Healthy Sleep in 28 Days 4 w. Day: 4, 5, 8, 9, 10, 11	4 w.	4, 5, 8, 9, 10, 11
Back	Royal Posture in 28 Days 4 w. Day: 1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 28	4 w.	1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 28
Flexibility	Bend Over and Reach the Floor in 28 Days 4 w. Day: 1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28	4 w.	1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28
Energy	Cheerful Morning in 28 Days 4 w. Day: 1, 2, 3, 5, 6, 7, 9, 10, 11, 12, 13, 14, 16, 17, 18, 19, 21, 22, 27, 28	4 w.	1, 2, 3, 5, 6, 7, 9, 10, 11, 12, 13, 14, 16, 17, 18, 19, 21, 22, 27, 28
Meditation	Meditation for Beginners in 14 Days 2 w. Day: 8	2 w.	8
Flexibility	Yoga Start in 7 Days 1 w. Day: 1, 2	1 w.	1, 2
Weight Loss	Weight Loss in 14 Days 2 w. Day: 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14	2 w.	3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14
Flexibility	Yoga Start in 14 Days 2 w. Day: 1, 2, 3, 4, 6, 7, 8, 9, 11, 12, 13, 14	2 w.	1, 2, 3, 4, 6, 7, 8, 9, 11, 12, 13, 14
Weight Loss	Weight Loss in 7 Days 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Weight Loss	Weight Loss in 21 Days 3 w. Day: 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 20, 21	3 w.	4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 20, 21
Self-Esteem	Self-Esteem Boost in 28 Days 4 w. Day: 7, 8, 10, 11, 15, 16, 17, 21, 22, 23, 25, 26, 27, 28	4 w.	7, 8, 10, 11, 15, 16, 17, 21, 22, 23, 25, 26, 27, 28
Waist	Slim Waist in 28 Days 4 w. Day: 3	4 w.	3
Legs	Slender Legs in 28 Days 4 w. Day: 1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28	4 w.	1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28
Glutes	Tight Butt Challenge in 28 Days 4 w. Day: 1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28	4 w.	1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28
Lower back	Lower Back Pain Relief Challenge in 28 days 4 w. Day: 1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28	4 w.	1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28
Relax	Relaxation in 28 Days 4 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 25, 26, 27, 28	4 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 25, 26, 27, 28
Depression	Overcoming Depression in 14 Days 2 w. Day: 13, 14	2 w.	13, 14
Sleep	Healthy Sleep in 14 Days 2 w. Day: 14	2 w.	14
Waist	Slim Waist Challenge in 14 Days 2 w. Day: 12	2 w.	12
Lower back	Lower Back Pain Relief Challenge in 14 days 2 w. Day: 6, 8, 10, 13, 14	2 w.	6, 8, 10, 13, 14
Back	Healthy Spine in 14 Days 2 w. Day: 2	2 w.	2
Joints	Healthy Joints in 14 Days 2 w. Day: 3, 14	2 w.	3, 14
Flexibility	Flexible Body in 14 Days 2 w. Day: 1, 2, 3, 5	2 w.	1, 2, 3, 5
Relax	Relaxation in 7 Days 1 w. Day: 1, 2, 3, 4, 5, 7	1 w.	1, 2, 3, 4, 5, 7
Lower back	Lower Back Pain Relief Challenge in 7 days 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Split	Side split in 7 Days 1 w. Day: 1, 2, 3, 4, 5, 7	1 w.	1, 2, 3, 4, 5, 7
Sleep	Healthy Sleep in 7 Days 1 w. Day: 4, 5, 7	1 w.	4, 5, 7
Split	Front split in 7 Days 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Flexibility	Bend Over and Reach the Floor in 7 Days 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Back	Healthy Spine in 7 Days 1 w. Day: 1, 2, 4, 7	1 w.	1, 2, 4, 7
Flexibility	Flexible Body in 7 Days 1 w. Day: 1, 2, 3, 4, 5	1 w.	1, 2, 3, 4, 5
Energy	Energy Wake Up in 14 Days 2 w. Day: 1, 2, 5, 6	2 w.	1, 2, 5, 6
Glutes	Tight Butt Challenge in 14 days 2 w. Day: 1	2 w.	1
Balance	Improve Your Balance in 14 Days 2 w. Day: 6, 7, 8, 9, 10, 11	2 w.	6, 7, 8, 9, 10, 11
Legs	Slender Legs in 14 Days 2 w. Day: 6, 7, 8, 9, 10, 11, 12, 13, 14	2 w.	6, 7, 8, 9, 10, 11, 12, 13, 14
Self-Esteem	Self-Esteem Boost in 7 Days 2 w. Day: 1, 2, 7, 10, 12, 14	2 w.	1, 2, 7, 10, 12, 14
Relax	Relaxation in 14 Days 2 w. Day: 6, 7, 8, 9, 10, 11, 12, 13, 14	2 w.	6, 7, 8, 9, 10, 11, 12, 13, 14
Immunity	Boost Your Immune in 14 Days 2 w. Day: 5, 6, 7, 8, 9, 10, 14	2 w.	5, 6, 7, 8, 9, 10, 14
Immunity	Boost Your Immune in 21 Days 3 w. Day: 12, 13, 14, 15, 16, 17, 21	3 w.	12, 13, 14, 15, 16, 17, 21
Flexibility	Flexible Body in 21 Days 3 w. Day: 1, 2, 3, 4, 5, 8, 9, 10, 12	3 w.	1, 2, 3, 4, 5, 8, 9, 10, 12
Split	Front split in 21 Days 3 w. Day: 1, 2, 3, 4, 5, 6, 7	3 w.	1, 2, 3, 4, 5, 6, 7
Depression	Overcoming Depression in 21 Days 3 w. Day: 20, 21	3 w.	20, 21
Joints	Healthy Joints in 21 Days 3 w. Day: 10, 21	3 w.	10, 21
Energy	Energy Wake Up in 7 Days 3 w. Day: 8, 9, 12, 13	3 w.	8, 9, 12, 13
Sleep	Healthy Sleep in 21 Days 3 w. Day: 4, 5, 7, 21	3 w.	4, 5, 7, 21
Balance	Improve Your Balance in 21 Days 3 w. Day: 13, 14, 15, 16, 17, 18	3 w.	13, 14, 15, 16, 17, 18
Flexibility	Bend Over and Reach the Floor in 21 Days 3 w. Day: 1, 2, 3, 4, 5, 6, 7	3 w.	1, 2, 3, 4, 5, 6, 7
Meditation	Meditation for Beginners in 21 Days 3 w. Day: 15	3 w.	15
Waist	Slim Waist in 21 Days 3 w. Day: 19	3 w.	19
Glutes	Tight Butt in 21 Days 3 w. Day: 8	3 w.	8
Legs	Slender Legs in 21 Days 3 w. Day: 13, 14, 15, 16, 17, 18, 19, 20, 21	3 w.	13, 14, 15, 16, 17, 18, 19, 20, 21
Self-Esteem	Self-Esteem Boost in 21 Days 3 w. Day: 8, 9, 14, 17, 19, 21	3 w.	8, 9, 14, 17, 19, 21
Lower back	Lower Back Pain Relief in 21 days 3 w. Day: 1, 2, 3, 4, 5, 6, 7, 13, 15, 17, 20, 21	3 w.	1, 2, 3, 4, 5, 6, 7, 13, 15, 17, 20, 21
Relax	Relaxation in 21 Days 3 w. Day: 1, 2, 3, 4, 5, 7, 13, 14, 15, 16, 17, 18, 19, 20, 21	3 w.	1, 2, 3, 4, 5, 7, 13, 14, 15, 16, 17, 18, 19, 20, 21
Split	Side split in 21 Days 3 w. Day: 1, 2, 3, 4, 5, 7	3 w.	1, 2, 3, 4, 5, 7
Back	Healthy Spine in 21 Days 3 w. Day: 1, 2, 4, 7, 9	3 w.	1, 2, 4, 7, 9
Habits	Stop Drinking in 7 Days 1 w. Day: 1, 2, 4, 5, 6, 7	1 w.	1, 2, 4, 5, 6, 7
Habits	Stop Drinking in 14 Days 2 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 14	2 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 14
Habits	Stop Drinking in 21 Days 3 w. Day: 1, 2, 3, 5, 6, 7, 8, 9, 20	3 w.	1, 2, 3, 5, 6, 7, 8, 9, 20
Habits	Stop Drinking in 28 Days 4 w. Day: 1, 3, 5, 6, 8, 10, 11, 12, 13, 16, 18, 19, 20, 28	4 w.	1, 3, 5, 6, 8, 10, 11, 12, 13, 16, 18, 19, 20, 28
Back	Yoga for Scoliosis in 14 Days 2 w. Day: 5, 8, 10, 11, 14	2 w.	5, 8, 10, 11, 14
Back	Yoga for Scoliosis in 21 Days 3 w. Day: 1, 5	3 w.	1, 5
Back	Yoga for Scoliosis in 28 Days 4 w. Day: 4, 7, 26	4 w.	4, 7, 26
Sex	The prolongation of sexual pleasure for 3 months 12 w. Day: 1, 2, 3, 4, 5, 6, 13, 29, 30, 31, 34, 50, 51, 55	12 w.	1, 2, 3, 4, 5, 6, 13, 29, 30, 31, 34, 50, 51, 55
Split	Front split in 28 Days 4 w. Day: 1, 3, 4, 10, 12, 13	4 w.	1, 3, 4, 10, 12, 13
Split	Side split in 28 days 4 w. Day: 1, 2, 3, 5, 6, 8, 10	4 w.	1, 2, 3, 5, 6, 8, 10
Split	Side split in 35 days 5 w. Day: 1, 2, 4, 5, 6	5 w.	1, 2, 4, 5, 6
Weight Loss	Edema Reduction in 7 Days 1 w. Day: 1, 2	1 w.	1, 2
Weight Loss	Edema Reduction in 14 Days 2 w. Day: 5, 9, 10, 11, 12	2 w.	5, 9, 10, 11, 12
Weight Loss	Edema Reduction in 21 Days 3 w. Day: 1, 2, 5, 6	3 w.	1, 2, 5, 6
Weight Loss	Edema Reduction in 28 Days 4 w. Day: 3, 5, 6, 25, 27	4 w.	3, 5, 6, 25, 27
Joints	Hip Opening in 21 Days 3 w. Day: 1, 2, 3, 4	3 w.	1, 2, 3, 4
Joints	Hip Opening in 28 Days 4 w. Day: 4, 5, 6, 16, 18, 19, 20	4 w.	4, 5, 6, 16, 18, 19, 20
Harmony	Inner Harmony in 21 Days 3 w. Day: 7	3 w.	7
Harmony	Inner Harmony in 28 Days 4 w. Day: 2, 4, 15, 16, 17, 18	4 w.	2, 4, 15, 16, 17, 18
Cardio	Healthy Heart in 7 Days 1 w. Day: 6	1 w.	6
Cardio	Healthy Heart in 14 Days 2 w. Day: 5, 11	2 w.	5, 11
Cardio	Healthy Heart in 21 Days 3 w. Day: 2, 4	3 w.	2, 4
Cardio	Healthy Heart in 28 Days 4 w. Day: 3, 9	4 w.	3, 9
Advanced	Yoga for Advanced in 21 days 3 w. Day: 3, 7, 14, 21	3 w.	3, 7, 14, 21
Advanced	Yoga for Advanced in 28 days 4 w. Day: 2, 3, 6, 9, 13, 21, 24	4 w.	2, 3, 6, 9, 13, 21, 24
Advanced	Yoga for Advanced in 35 days 5 w. Day: 2, 4, 5, 9, 10, 11, 12, 13, 21, 35	5 w.	2, 4, 5, 9, 10, 11, 12, 13, 21, 35
After Pregnancy	Recovery After Childbirth in 7 Days 1 w. Day: 1, 2, 3, 6	1 w.	1, 2, 3, 6
After Pregnancy	Recovery After Childbirth in 14 Days 2 w. Day: 1, 2, 6, 10, 13	2 w.	1, 2, 6, 10, 13
After Pregnancy	Recovery After Childbirth in 21 Days 3 w. Day: 3, 4, 10, 14	3 w.	3, 4, 10, 14
After Pregnancy	Recovery After Childbirth in 28 Days 4 w. Day: 2, 5, 9, 11	4 w.	2, 5, 9, 11
Neck	Healthy Neck in 21 Days 3 w. Day: 5, 7, 9, 11	3 w.	5, 7, 9, 11
Neck	Healthy Neck in 28 Days 4 w. Day: 2, 9, 13, 28	4 w.	2, 9, 13, 28
Head	Relief from headache in 7 days 1 w. Day: 5, 6, 7	1 w.	5, 6, 7
Head	Relief from headache in 14 days 2 w. Day: 1, 2, 4, 5, 6, 7, 11, 12, 13, 14	2 w.	1, 2, 4, 5, 6, 7, 11, 12, 13, 14
Head	Relief from headache in 21 days 3 w. Day: 1, 5, 10, 15, 16, 17	3 w.	1, 5, 10, 15, 16, 17
Head	Relief from headache in 28 days 4 w. Day: 2, 3, 6, 9, 11, 16, 17, 18, 19, 20, 21, 22, 25	4 w.	2, 3, 6, 9, 11, 16, 17, 18, 19, 20, 21, 22, 25
Weight Loss	Slim Body in 7 Days 1 w. Day: 3	1 w.	3
Breasts	Beautiful Chest in 28 Days 4 w. Day: 9, 20	4 w.	9, 20
Digestion	Healthy Digestion in 14 Days 2 w. Day: 3, 7, 11	2 w.	3, 7, 11
Digestion	Healthy Digestion in 21 Days 3 w. Day: 3, 9, 11	3 w.	3, 9, 11
Digestion	Healthy Digestion in 28 Days 4 w. Day: 2, 3, 5, 8, 10	4 w.	2, 3, 5, 8, 10
Sex	The prolongation of sexual pleasure for 7 days 1 w. Day: 3	1 w.	3
Sex	The prolongation of sexual pleasure for 14 days 2 w. Day: 5, 7, 8, 9, 13	2 w.	5, 7, 8, 9, 13
Sex	The prolongation of sexual pleasure for 21 days 3 w. Day: 3, 5, 8, 9, 10, 11, 12	3 w.	3, 5, 8, 9, 10, 11, 12
Sex	The prolongation of sexual pleasure for 28 days 4 w. Day: 5, 10, 11, 17, 18, 19	4 w.	5, 10, 11, 17, 18, 19

Details of the exercise

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Challenges

Standing Pelvis Rotation occurs 270 times in ready-made lessons

Lesson	Duration
Prenatal Yoga	25 min
Prenatal Yoga	60 min
A. Shishonin's Yoga for Hypertension	30 min
Slender Legs	90 min
Tight Butt	60 min
Tight Butt	90 min
Slim Waist	30 min
Slim Waist	60 min
Slim Waist	90 min
The Splits	10 min
The Splits	15 min
The Splits	20 min
The Splits	25 min
The Splits	30 min
The Splits	45 min
The Splits	60 min
The Splits	90 min
Pregnancy Prep	45 min
Pregnancy Prep	60 min
Pregnancy Prep	90 min
Cystitis Prevention	10 min
Cystitis Prevention	15 min
Cystitis Prevention	20 min
Cystitis Prevention	25 min
Cystitis Prevention	30 min
Cystitis Prevention	45 min
Cystitis Prevention	60 min
Cystitis Prevention	90 min
Female Period	10 min
Female Period	15 min
Female Period	20 min
Female Period	25 min
Female Period	30 min
Female Period	45 min
Female Period	60 min
Female Period	90 min
Night Yoga	10 min
Night Yoga	15 min
Night Yoga	20 min
Night Yoga	25 min
Night Yoga	30 min
Night Yoga	45 min
Night Yoga	60 min
Night Yoga	90 min
Energy Booster	15 min
Energy Booster	20 min
Energy Booster	25 min
Energy Booster	30 min
Energy Booster	45 min
Energy Booster	60 min
Energy Booster	90 min
Flexible Body	60 min
Flexible Body	90 min
Get Dynamic	25 min
Get Dynamic	30 min
Get Dynamic	45 min
Get Dynamic	60 min
Get Dynamic	90 min
Pre-Run	10 min
Pre-Run	15 min
Pre-Run	20 min
Pre-Run	25 min
Pre-Run	30 min
Pre-Run	45 min
Pre-Run	60 min
Pre-Run	90 min
Healthy Digestion	60 min
Healthy Digestion	90 min
Healthy Prostate	45 min
Healthy Prostate	60 min
Healthy Prostate	90 min
Lower Back Pain Relief	10 min
Lower Back Pain Relief	15 min
Lower Back Pain Relief	20 min
Lower Back Pain Relief	25 min
Lower Back Pain Relief	30 min
Lower Back Pain Relief	45 min
Lower Back Pain Relief	60 min
Lower Back Pain Relief	90 min
Back Pain Relief	10 min
Back Pain Relief	15 min
Back Pain Relief	20 min
Back Pain Relief	25 min
Back Pain Relief	30 min
Back Pain Relief	45 min
Back Pain Relief	60 min
Back Pain Relief	90 min
Swimming Sequence	10 min
Swimming Sequence	15 min
Swimming Sequence	20 min
Swimming Sequence	25 min
Swimming Sequence	30 min
Swimming Sequence	60 min
Swimming Sequence	45 min
Swimming Sequence	90 min
Snowboarding Sequence	90 min
Tennis Sequence	20 min
Tennis Sequence	25 min
Tennis Sequence	30 min
Tennis Sequence	45 min
Tennis Sequence	60 min
Tennis Sequence	90 min
Yoga 60+ Cardio	30 min
Yoga 60+ fo Back Pain Relief	20 min
Yoga 60+ fo Back Pain Relief	25 min
Yoga 60+ fo Back Pain Relief	30 min
Yoga 60+ for Blood Pressure Depression	10 min
Yoga 60+ for Blood Pressure Depression	15 min
Yoga 60+ for Blood Pressure Depression	20 min
Yoga 60+ for Blood Pressure Depression	25 min
Yoga 60+ for Blood Pressure Depression	30 min
Yoga 75+ for Back Pain Relief	10 min
Yoga 75+ for Back Pain Relief	15 min
Yoga 75+ for Back Pain Relief	20 min
Healthy Sleep	25 min
Healthy Sleep	30 min
Healthy Sleep	45 min
Healthy Sleep	60 min
Healthy Sleep	90 min
6-Pack	90 min
Male Power	25 min
Male Power	30 min
Male Power	45 min
Male Power	60 min
Male Power	90 min
Headache Relief	30 min
Headache Relief	45 min
Headache Relief	60 min
Headache Relief	90 min
Pre-Flight	90 min
Lotus Pose Sequence	10 min
Lotus Pose Sequence	15 min
Lotus Pose Sequence	20 min
Lotus Pose Sequence	25 min
Lotus Pose Sequence	30 min
Lotus Pose Sequence	45 min
Lotus Pose Sequence	60 min
Lotus Pose Sequence	90 min
Post-Run	10 min
Post-Run	15 min
Post-Run	20 min
Post-Run	25 min
Post-Run	30 min
Post-Run	45 min
Post-Run	60 min
Post-Run	90 min
Posture Correction	10 min
Posture Correction	15 min
Posture Correction	20 min
Posture Correction	25 min
Posture Correction	30 min
Posture Correction	45 min
Posture Correction	60 min
Posture Correction	90 min
Relaxation	10 min
Relaxation	15 min
Relaxation	25 min
Relaxation	30 min
Relaxation	45 min
Relaxation	60 min
Relaxation	20 min
Post Roadtrip	10 min
Post Roadtrip	15 min
Post Roadtrip	20 min
Post Roadtrip	25 min
Post Roadtrip	30 min
Post Roadtrip	45 min
Post Roadtrip	60 min
Post Roadtrip	90 min
Varicose Veins	10 min
Varicose Veins	15 min
Varicose Veins	20 min
Varicose Veins	25 min
Varicose Veins	30 min
Varicose Veins	45 min
Varicose Veins	60 min
Varicose Veins	90 min
Stretching	15 min
Stretching	20 min
Stretching	25 min
Stretching	30 min
Stretching	45 min
Stretching	60 min
Stretching	90 min
Postflight	15 min
Postflight	20 min
Postflight	25 min
Postflight	30 min
Postflight	45 min
Postflight	60 min
Postflight	90 min
Diabetes Prevention	30 min
Diabetes Prevention	45 min
Diabetes Prevention	60 min
Diabetes Prevention	90 min
Quit Drinking	30 min
Quit Drinking	45 min
Quit Drinking	60 min
Quit Drinking	90 min
Quit Smoking	30 min
Quit Smoking	45 min
Quit Smoking	60 min
Quit Smoking	90 min
Release from anxiety	25 min
Release from anxiety	30 min
Release from anxiety	45 min
Release from anxiety	60 min
Release from anxiety	90 min
Swelling removal	10 min
Swelling removal	15 min
Swelling removal	20 min
Swelling removal	25 min
Swelling removal	30 min
Swelling removal	45 min
Swelling removal	60 min
Swelling removal	90 min
Prolongation of pleasure	10 min
Prolongation of pleasure	15 min
Prolongation of pleasure	20 min
Prolongation of pleasure	25 min
Prolongation of pleasure	30 min
Prolongation of pleasure	45 min
Prolongation of pleasure	60 min
Prolongation of pleasure	90 min
Opening of the hip joints	20 min
Opening of the hip joints	25 min
Opening of the hip joints	30 min
Opening of the hip joints	45 min
Opening of the hip joints	60 min
Opening of the hip joints	90 min
Yoga for Beginners	45 min
Yoga for Beginners	60 min
Yoga for Beginners	90 min
Yoga after a workday	10 min
Yoga after a workday	15 min
Yoga after a workday	20 min
Yoga after a workday	25 min
Yoga after a workday	30 min
Yoga after a workday	45 min
Yoga after a workday	60 min
Yoga after a workday	90 min
Yoga for Hyperlordosis	60 min
Healthy Knees	30 min
Healthy Knees	45 min
Healthy Knees	60 min
Healthy Knees	90 min
Yoga for Cyclists	90 min
Yoga for Football Players	60 min
Yoga for Football Players	90 min
Yoga During Menopause	45 min
Yoga During Menopause	90 min
Yoga for Vegetative-vascular dystonia	20 min
Yoga for Vegetative-vascular dystonia	25 min
Yoga for Vegetative-vascular dystonia	30 min
Yoga for Vegetative-vascular dystonia	45 min
Yoga for Vegetative-vascular dystonia	60 min
Yoga for Vegetative-vascular dystonia	90 min
Pelvic Floor Strengthening Yoga	45 min
Pelvic Floor Strengthening Yoga	60 min
Pelvic Floor Strengthening Yoga	90 min
Yoga for the Office	10 min
Yoga for the Office	15 min
Yoga for the Office	20 min
Yoga for the Office	25 min
Yoga for the Office	30 min
Yoga for the Office	45 min
Yoga for the Office	60 min
Yoga for ADHD	90 min
Without Sugar	60 min
Without Sugar	90 min

Standing Pelvis Rotation occurs 109 times in ready-made courses

Theme	Title	Duration	Day
Flexibility	Flexible Body in 28 Days 4 w. Day: 1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 15	4 w.	1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 15
Weight Loss	Weight Loss in 28 Days 4 w. Day: 26, 28	4 w.	26, 28
Back	Healthy Spine in 28 Days 4 w. Day: 9, 10, 11, 16, 17, 19, 20, 21, 22, 23, 27, 28	4 w.	9, 10, 11, 16, 17, 19, 20, 21, 22, 23, 27, 28
Stress	Anti-Stress in 28 Days 4 w. Day: 10, 28	4 w.	10, 28
Split	Front split in 35 Days 5 w. Day: 21, 23, 25, 34, 35	5 w.	21, 23, 25, 34, 35
Depression	Overcoming Depression in 28 Days 4 w. Day: 4, 5, 8, 9, 15, 16, 28	4 w.	4, 5, 8, 9, 15, 16, 28
Joints	Healthy Joints in 28 Days 4 w. Day: 1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 15, 16, 17, 19, 22, 23, 25, 26, 27, 28	4 w.	1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 15, 16, 17, 19, 22, 23, 25, 26, 27, 28
Flexibility	Yoga Start in 21 Days 3 w. Day: 13, 14, 15, 16, 18, 19, 20, 21	3 w.	13, 14, 15, 16, 18, 19, 20, 21
Sleep	Healthy Sleep in 28 Days 4 w. Day: 4, 5, 8, 9, 10, 11	4 w.	4, 5, 8, 9, 10, 11
Back	Royal Posture in 28 Days 4 w. Day: 1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 28	4 w.	1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 28
Flexibility	Bend Over and Reach the Floor in 28 Days 4 w. Day: 1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28	4 w.	1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28
Energy	Cheerful Morning in 28 Days 4 w. Day: 1, 2, 3, 5, 6, 7, 9, 10, 11, 12, 13, 14, 16, 17, 18, 19, 21, 22, 27, 28	4 w.	1, 2, 3, 5, 6, 7, 9, 10, 11, 12, 13, 14, 16, 17, 18, 19, 21, 22, 27, 28
Meditation	Meditation for Beginners in 14 Days 2 w. Day: 8	2 w.	8
Flexibility	Yoga Start in 7 Days 1 w. Day: 1, 2	1 w.	1, 2
Weight Loss	Weight Loss in 14 Days 2 w. Day: 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14	2 w.	3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14
Flexibility	Yoga Start in 14 Days 2 w. Day: 1, 2, 3, 4, 6, 7, 8, 9, 11, 12, 13, 14	2 w.	1, 2, 3, 4, 6, 7, 8, 9, 11, 12, 13, 14
Weight Loss	Weight Loss in 7 Days 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Weight Loss	Weight Loss in 21 Days 3 w. Day: 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 20, 21	3 w.	4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 20, 21
Self-Esteem	Self-Esteem Boost in 28 Days 4 w. Day: 7, 8, 10, 11, 15, 16, 17, 21, 22, 23, 25, 26, 27, 28	4 w.	7, 8, 10, 11, 15, 16, 17, 21, 22, 23, 25, 26, 27, 28
Waist	Slim Waist in 28 Days 4 w. Day: 3	4 w.	3
Legs	Slender Legs in 28 Days 4 w. Day: 1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28	4 w.	1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28
Glutes	Tight Butt Challenge in 28 Days 4 w. Day: 1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28	4 w.	1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28
Lower back	Lower Back Pain Relief Challenge in 28 days 4 w. Day: 1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28	4 w.	1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28
Relax	Relaxation in 28 Days 4 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 25, 26, 27, 28	4 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 25, 26, 27, 28
Depression	Overcoming Depression in 14 Days 2 w. Day: 13, 14	2 w.	13, 14
Sleep	Healthy Sleep in 14 Days 2 w. Day: 14	2 w.	14
Waist	Slim Waist Challenge in 14 Days 2 w. Day: 12	2 w.	12
Lower back	Lower Back Pain Relief Challenge in 14 days 2 w. Day: 6, 8, 10, 13, 14	2 w.	6, 8, 10, 13, 14
Back	Healthy Spine in 14 Days 2 w. Day: 2	2 w.	2
Joints	Healthy Joints in 14 Days 2 w. Day: 3, 14	2 w.	3, 14
Flexibility	Flexible Body in 14 Days 2 w. Day: 1, 2, 3, 5	2 w.	1, 2, 3, 5
Relax	Relaxation in 7 Days 1 w. Day: 1, 2, 3, 4, 5, 7	1 w.	1, 2, 3, 4, 5, 7
Lower back	Lower Back Pain Relief Challenge in 7 days 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Split	Side split in 7 Days 1 w. Day: 1, 2, 3, 4, 5, 7	1 w.	1, 2, 3, 4, 5, 7
Sleep	Healthy Sleep in 7 Days 1 w. Day: 4, 5, 7	1 w.	4, 5, 7
Split	Front split in 7 Days 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Flexibility	Bend Over and Reach the Floor in 7 Days 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Back	Healthy Spine in 7 Days 1 w. Day: 1, 2, 4, 7	1 w.	1, 2, 4, 7
Flexibility	Flexible Body in 7 Days 1 w. Day: 1, 2, 3, 4, 5	1 w.	1, 2, 3, 4, 5
Energy	Energy Wake Up in 14 Days 2 w. Day: 1, 2, 5, 6	2 w.	1, 2, 5, 6
Glutes	Tight Butt Challenge in 14 days 2 w. Day: 1	2 w.	1
Balance	Improve Your Balance in 14 Days 2 w. Day: 6, 7, 8, 9, 10, 11	2 w.	6, 7, 8, 9, 10, 11
Legs	Slender Legs in 14 Days 2 w. Day: 6, 7, 8, 9, 10, 11, 12, 13, 14	2 w.	6, 7, 8, 9, 10, 11, 12, 13, 14
Self-Esteem	Self-Esteem Boost in 7 Days 2 w. Day: 1, 2, 7, 10, 12, 14	2 w.	1, 2, 7, 10, 12, 14
Relax	Relaxation in 14 Days 2 w. Day: 6, 7, 8, 9, 10, 11, 12, 13, 14	2 w.	6, 7, 8, 9, 10, 11, 12, 13, 14
Immunity	Boost Your Immune in 14 Days 2 w. Day: 5, 6, 7, 8, 9, 10, 14	2 w.	5, 6, 7, 8, 9, 10, 14
Immunity	Boost Your Immune in 21 Days 3 w. Day: 12, 13, 14, 15, 16, 17, 21	3 w.	12, 13, 14, 15, 16, 17, 21
Flexibility	Flexible Body in 21 Days 3 w. Day: 1, 2, 3, 4, 5, 8, 9, 10, 12	3 w.	1, 2, 3, 4, 5, 8, 9, 10, 12
Split	Front split in 21 Days 3 w. Day: 1, 2, 3, 4, 5, 6, 7	3 w.	1, 2, 3, 4, 5, 6, 7
Depression	Overcoming Depression in 21 Days 3 w. Day: 20, 21	3 w.	20, 21
Joints	Healthy Joints in 21 Days 3 w. Day: 10, 21	3 w.	10, 21
Energy	Energy Wake Up in 7 Days 3 w. Day: 8, 9, 12, 13	3 w.	8, 9, 12, 13
Sleep	Healthy Sleep in 21 Days 3 w. Day: 4, 5, 7, 21	3 w.	4, 5, 7, 21
Balance	Improve Your Balance in 21 Days 3 w. Day: 13, 14, 15, 16, 17, 18	3 w.	13, 14, 15, 16, 17, 18
Flexibility	Bend Over and Reach the Floor in 21 Days 3 w. Day: 1, 2, 3, 4, 5, 6, 7	3 w.	1, 2, 3, 4, 5, 6, 7
Meditation	Meditation for Beginners in 21 Days 3 w. Day: 15	3 w.	15
Waist	Slim Waist in 21 Days 3 w. Day: 19	3 w.	19
Glutes	Tight Butt in 21 Days 3 w. Day: 8	3 w.	8
Legs	Slender Legs in 21 Days 3 w. Day: 13, 14, 15, 16, 17, 18, 19, 20, 21	3 w.	13, 14, 15, 16, 17, 18, 19, 20, 21
Self-Esteem	Self-Esteem Boost in 21 Days 3 w. Day: 8, 9, 14, 17, 19, 21	3 w.	8, 9, 14, 17, 19, 21
Lower back	Lower Back Pain Relief in 21 days 3 w. Day: 1, 2, 3, 4, 5, 6, 7, 13, 15, 17, 20, 21	3 w.	1, 2, 3, 4, 5, 6, 7, 13, 15, 17, 20, 21
Relax	Relaxation in 21 Days 3 w. Day: 1, 2, 3, 4, 5, 7, 13, 14, 15, 16, 17, 18, 19, 20, 21	3 w.	1, 2, 3, 4, 5, 7, 13, 14, 15, 16, 17, 18, 19, 20, 21
Split	Side split in 21 Days 3 w. Day: 1, 2, 3, 4, 5, 7	3 w.	1, 2, 3, 4, 5, 7
Back	Healthy Spine in 21 Days 3 w. Day: 1, 2, 4, 7, 9	3 w.	1, 2, 4, 7, 9
Habits	Stop Drinking in 7 Days 1 w. Day: 1, 2, 4, 5, 6, 7	1 w.	1, 2, 4, 5, 6, 7
Habits	Stop Drinking in 14 Days 2 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 14	2 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 14
Habits	Stop Drinking in 21 Days 3 w. Day: 1, 2, 3, 5, 6, 7, 8, 9, 20	3 w.	1, 2, 3, 5, 6, 7, 8, 9, 20
Habits	Stop Drinking in 28 Days 4 w. Day: 1, 3, 5, 6, 8, 10, 11, 12, 13, 16, 18, 19, 20, 28	4 w.	1, 3, 5, 6, 8, 10, 11, 12, 13, 16, 18, 19, 20, 28
Back	Yoga for Scoliosis in 14 Days 2 w. Day: 5, 8, 10, 11, 14	2 w.	5, 8, 10, 11, 14
Back	Yoga for Scoliosis in 21 Days 3 w. Day: 1, 5	3 w.	1, 5
Back	Yoga for Scoliosis in 28 Days 4 w. Day: 4, 7, 26	4 w.	4, 7, 26
Sex	The prolongation of sexual pleasure for 3 months 12 w. Day: 1, 2, 3, 4, 5, 6, 13, 29, 30, 31, 34, 50, 51, 55	12 w.	1, 2, 3, 4, 5, 6, 13, 29, 30, 31, 34, 50, 51, 55
Split	Front split in 28 Days 4 w. Day: 1, 3, 4, 10, 12, 13	4 w.	1, 3, 4, 10, 12, 13
Split	Side split in 28 days 4 w. Day: 1, 2, 3, 5, 6, 8, 10	4 w.	1, 2, 3, 5, 6, 8, 10
Split	Side split in 35 days 5 w. Day: 1, 2, 4, 5, 6	5 w.	1, 2, 4, 5, 6
Weight Loss	Edema Reduction in 7 Days 1 w. Day: 1, 2	1 w.	1, 2
Weight Loss	Edema Reduction in 14 Days 2 w. Day: 5, 9, 10, 11, 12	2 w.	5, 9, 10, 11, 12
Weight Loss	Edema Reduction in 21 Days 3 w. Day: 1, 2, 5, 6	3 w.	1, 2, 5, 6
Weight Loss	Edema Reduction in 28 Days 4 w. Day: 3, 5, 6, 25, 27	4 w.	3, 5, 6, 25, 27
Joints	Hip Opening in 21 Days 3 w. Day: 1, 2, 3, 4	3 w.	1, 2, 3, 4
Joints	Hip Opening in 28 Days 4 w. Day: 4, 5, 6, 16, 18, 19, 20	4 w.	4, 5, 6, 16, 18, 19, 20
Harmony	Inner Harmony in 21 Days 3 w. Day: 7	3 w.	7
Harmony	Inner Harmony in 28 Days 4 w. Day: 2, 4, 15, 16, 17, 18	4 w.	2, 4, 15, 16, 17, 18
Cardio	Healthy Heart in 7 Days 1 w. Day: 6	1 w.	6
Cardio	Healthy Heart in 14 Days 2 w. Day: 5, 11	2 w.	5, 11
Cardio	Healthy Heart in 21 Days 3 w. Day: 2, 4	3 w.	2, 4
Cardio	Healthy Heart in 28 Days 4 w. Day: 3, 9	4 w.	3, 9
Advanced	Yoga for Advanced in 21 days 3 w. Day: 3, 7, 14, 21	3 w.	3, 7, 14, 21
Advanced	Yoga for Advanced in 28 days 4 w. Day: 2, 3, 6, 9, 13, 21, 24	4 w.	2, 3, 6, 9, 13, 21, 24
Advanced	Yoga for Advanced in 35 days 5 w. Day: 2, 4, 5, 9, 10, 11, 12, 13, 21, 35	5 w.	2, 4, 5, 9, 10, 11, 12, 13, 21, 35
After Pregnancy	Recovery After Childbirth in 7 Days 1 w. Day: 1, 2, 3, 6	1 w.	1, 2, 3, 6
After Pregnancy	Recovery After Childbirth in 14 Days 2 w. Day: 1, 2, 6, 10, 13	2 w.	1, 2, 6, 10, 13
After Pregnancy	Recovery After Childbirth in 21 Days 3 w. Day: 3, 4, 10, 14	3 w.	3, 4, 10, 14
After Pregnancy	Recovery After Childbirth in 28 Days 4 w. Day: 2, 5, 9, 11	4 w.	2, 5, 9, 11
Neck	Healthy Neck in 21 Days 3 w. Day: 5, 7, 9, 11	3 w.	5, 7, 9, 11
Neck	Healthy Neck in 28 Days 4 w. Day: 2, 9, 13, 28	4 w.	2, 9, 13, 28
Head	Relief from headache in 7 days 1 w. Day: 5, 6, 7	1 w.	5, 6, 7
Head	Relief from headache in 14 days 2 w. Day: 1, 2, 4, 5, 6, 7, 11, 12, 13, 14	2 w.	1, 2, 4, 5, 6, 7, 11, 12, 13, 14
Head	Relief from headache in 21 days 3 w. Day: 1, 5, 10, 15, 16, 17	3 w.	1, 5, 10, 15, 16, 17
Head	Relief from headache in 28 days 4 w. Day: 2, 3, 6, 9, 11, 16, 17, 18, 19, 20, 21, 22, 25	4 w.	2, 3, 6, 9, 11, 16, 17, 18, 19, 20, 21, 22, 25
Weight Loss	Slim Body in 7 Days 1 w. Day: 3	1 w.	3
Breasts	Beautiful Chest in 28 Days 4 w. Day: 9, 20	4 w.	9, 20
Digestion	Healthy Digestion in 14 Days 2 w. Day: 3, 7, 11	2 w.	3, 7, 11
Digestion	Healthy Digestion in 21 Days 3 w. Day: 3, 9, 11	3 w.	3, 9, 11
Digestion	Healthy Digestion in 28 Days 4 w. Day: 2, 3, 5, 8, 10	4 w.	2, 3, 5, 8, 10
Sex	The prolongation of sexual pleasure for 7 days 1 w. Day: 3	1 w.	3
Sex	The prolongation of sexual pleasure for 14 days 2 w. Day: 5, 7, 8, 9, 13	2 w.	5, 7, 8, 9, 13
Sex	The prolongation of sexual pleasure for 21 days 3 w. Day: 3, 5, 8, 9, 10, 11, 12	3 w.	3, 5, 8, 9, 10, 11, 12
Sex	The prolongation of sexual pleasure for 28 days 4 w. Day: 5, 10, 11, 17, 18, 19	4 w.	5, 10, 11, 17, 18, 19

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Stamina

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Strength

Mobility

Balance

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Standing Pelvis Rotation Vasti manthana kriya

Favorable effect

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Technique of execution

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

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Standing Pelvis Rotation Vasti manthana kriya

don't give up!

Favorable effect

Contraindications

Technique of execution

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

Where can I meet

Details of the exercise

Where can I meet

Reward

Try the Mobile App of the Yoga Club

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

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