Sun Salutation Surya namaskar

: 2 min

: 62 points

: 8 kcal

Warm-Ups

Dynamic

Benefits

Develops arm strength and mobility
Improves shoulder joint mobility
Activates the entire body
Improves spinal mobility
Improves hip joint mobility
Improves leg flexibility

Contraindications

Pregnancy

Menstruation

High blood pressure

Technique

Stand tall with your feet together. Inhale and raise your arms overhead; exhale and fold forward, bringing your hands toward the floor. Lengthen your back, then bend your knees, plant your palms and step back into Plank. Bend your elbows and lower your torso, straighten your arms into a gentle backbend, then lift your hips into Downward-Facing Dog. Step forward into a standing fold. Rise, reach your arms overhead, bring your palms together at your chest and return to Mountain Pose. Move with your breath and stay within a comfortable range.

If It’s Difficult

Learn the poses in Sun Salutation separately before linking them into a flowing sequence.

Where It Appears

Yoga

Challenges

Sun Salutation appears 224 times in yoga classes

Topic	Title	Time
Strength	Strength Routine 60 min	60 min
Strength	Strength Routine 90 min	90 min
Strength	Strong Arms 60 min	60 min
Strength	Strong Arms 90 min	90 min
Legs	Slim Legs 60 min	60 min
Legs	Slim Legs 90 min	90 min
Immunity	Immune Support 90 min	90 min
Eyes	Better Vision 90 min	90 min
Glutes	Firm Glutes 60 min	60 min
Glutes	Firm Glutes 90 min	90 min
Waist	Slim Waist 45 min	45 min
Waist	Slim Waist 60 min	60 min
Waist	Slim Waist 90 min	90 min
Flexibility	Splits 90 min	90 min
Relaxation	Stress Relief 60 min	60 min
Relaxation	Stress Relief 90 min	90 min
Energy	Active Morning 10 min	10 min
Energy	Active Morning 15 min	15 min
Energy	Active Morning 20 min	20 min
Energy	Active Morning 25 min	25 min
Energy	Active Morning 30 min	30 min
Energy	Active Morning 45 min	45 min
Energy	Active Morning 60 min	60 min
Energy	Active Morning 90 min	90 min
Energy	Energizing Morning 90 min	90 min
Energy	Lift Your Spirits 60 min	60 min
Energy	Lift Your Spirits 90 min	90 min
Depression	Overcoming Depression 60 min	60 min
Depression	Overcoming Depression 90 min	90 min
Energy	Restore Your Energy 90 min	90 min
Energy	Dynamic Routine 10 min	10 min
Energy	Dynamic Routine 15 min	15 min
Energy	Dynamic Routine 20 min	20 min
Energy	Dynamic Routine 25 min	25 min
Energy	Dynamic Routine 30 min	30 min
Energy	Dynamic Routine 45 min	45 min
Energy	Dynamic Routine 60 min	60 min
Energy	Dynamic Routine 90 min	90 min
Sexual health	Women's Strength 45 min	45 min
Sexual health	Women's Strength 60 min	60 min
Sexual health	Women's Strength 90 min	90 min
Digestion	Yoga for the Liver 90 min	90 min
Back	Healthy Neck 90 min	90 min
Sexual health	Yoga for the Prostate 90 min	90 min
Back	Yoga for the Back 90 min	90 min
Sports	Yoga for Swimmers 90 min	90 min
Sports	Yoga for Snowboarders 90 min	90 min
Sports	Yoga for Tennis Players 60 min	60 min
Sports	Yoga for Tennis Players 90 min	90 min
Sports	Yoga for Skiers 10 min	10 min
Sports	Yoga for Skiers 15 min	15 min
Sports	Yoga for Skiers 30 min	30 min
Sports	Yoga for Skiers 45 min	45 min
Sports	Yoga for Skiers 60 min	60 min
Sports	Yoga for Skiers 90 min	90 min
Weight loss	Cardio Yoga 20 min	20 min
Weight loss	Cardio Yoga 25 min	25 min
Weight loss	Cardio Yoga 30 min	30 min
Weight loss	Cardio Yoga 45 min	45 min
Weight loss	Cardio Yoga 60 min	60 min
Weight loss	Cardio Yoga 90 min	90 min
Chest	Yoga for the Chest and Posture 60 min	60 min
Chest	Yoga for the Chest and Posture 90 min	90 min
Core	Toned Abs 60 min	60 min
Core	Toned Abs 90 min	90 min
Lungs	Yoga for Lung Health 10 min	10 min
Lungs	Yoga for Lung Health 15 min	15 min
Lungs	Yoga for Lung Health 20 min	20 min
Lungs	Yoga for Lung Health 25 min	25 min
Lungs	Yoga for Lung Health 30 min	30 min
Lungs	Yoga for Lung Health 45 min	45 min
Lungs	Yoga for Lung Health 60 min	60 min
Lungs	Yoga for Lung Health 90 min	90 min
Relaxation	Moon Sequence 45 min	45 min
Relaxation	Moon Sequence 60 min	60 min
Relaxation	Moon Sequence 90 min	90 min
Sexual health	Men's Strength 30 min	30 min
Sexual health	Men's Strength 45 min	45 min
Sexual health	Men's Strength 60 min	60 min
Sexual health	Men's Strength 90 min	90 min
Travel	Before Your Flight 90 min	90 min
Blood pressure	Yoga for Low Blood Pressure 45 min	45 min
Blood pressure	Yoga for Low Blood Pressure 60 min	60 min
Blood pressure	Yoga for Low Blood Pressure 90 min	90 min
Flexibility	Lotus Pose Prep 60 min	60 min
Flexibility	Lotus Pose Prep 90 min	90 min
Energy	Awaken Your Strength 45 min	45 min
Energy	Awaken Your Strength 60 min	60 min
Energy	Awaken Your Strength 90 min	90 min
Weight loss	Intensive Weight Loss 45 min	45 min
Weight loss	Intensive Weight Loss 60 min	60 min
Weight loss	Intensive Weight Loss 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
Travel	After Your Flight 90 min	90 min
Diabetes	Yoga for Diabetes 90 min	90 min
Liver	I Can Go Without Alcohol 90 min	90 min
Lungs	I Can Go Without Cigarettes 60 min	60 min
Lungs	I Can Go Without Cigarettes 90 min	90 min
Depression	Anxiety Relief 30 min	30 min
Depression	Anxiety Relief 45 min	45 min
Depression	Anxiety Relief 60 min	60 min
Depression	Anxiety Relief 90 min	90 min
Flexibility	Swelling Relief 25 min	25 min
Flexibility	Swelling Relief 30 min	30 min
Flexibility	Swelling Relief 45 min	45 min
Flexibility	Swelling Relief 60 min	60 min
Flexibility	Swelling Relief 90 min	90 min
Flexibility	Hip Joints 10 min	10 min
Flexibility	Hip Joints 15 min	15 min
Flexibility	Hip Joints 20 min	20 min
Flexibility	Hip Joints 25 min	25 min
Flexibility	Hip Joints 30 min	30 min
Flexibility	Hip Joints 45 min	45 min
Flexibility	Hip Joints 60 min	60 min
Flexibility	Hip Joints 90 min	90 min
Flexibility	Advanced Yoga 10 min	10 min
Flexibility	Advanced Yoga 15 min	15 min
Flexibility	Advanced Yoga 20 min	20 min
Flexibility	Advanced Yoga 25 min	25 min
Flexibility	Advanced Yoga 30 min	30 min
Flexibility	Advanced Yoga 45 min	45 min
Flexibility	Advanced Yoga 60 min	60 min
Flexibility	Advanced Yoga 90 min	90 min
Weight loss	Slim Body 10 min	10 min
Weight loss	Slim Body 15 min	15 min
Weight loss	Slim Body 20 min	20 min
Weight loss	Slim Body 25 min	25 min
Weight loss	Slim Body 30 min	30 min
Weight loss	Slim Body 45 min	45 min
Weight loss	Slim Body 60 min	60 min
Weight loss	Slim Body 90 min	90 min
Stress relief	Inner Harmony 10 min	10 min
Stress relief	Inner Harmony 15 min	15 min
Stress relief	Inner Harmony 20 min	20 min
Stress relief	Inner Harmony 25 min	25 min
Stress relief	Inner Harmony 30 min	30 min
Stress relief	Inner Harmony 45 min	45 min
Stress relief	Inner Harmony 60 min	60 min
Stress relief	Inner Harmony 90 min	90 min
Energy	Hormonal Yoga 10 min	10 min
Energy	Hormonal Yoga 15 min	15 min
Energy	Hormonal Yoga 20 min	20 min
Energy	Hormonal Yoga 25 min	25 min
Energy	Hormonal Yoga 30 min	30 min
Energy	Hormonal Yoga 45 min	45 min
Energy	Hormonal Yoga 60 min	60 min
Energy	Hormonal Yoga 90 min	90 min
Balance	Better Balance 45 min	45 min
Balance	Better Balance 60 min	60 min
Balance	Better Balance 90 min	90 min
Stress relief	After Work 60 min	60 min
Stress relief	After Work 90 min	90 min
Back	Yoga for Hyperlordosis 60 min	60 min
Sports	Yoga for Cyclists 10 min	10 min
Sports	Yoga for Cyclists 15 min	15 min
Sports	Yoga for Cyclists 20 min	20 min
Sports	Yoga for Cyclists 25 min	25 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
Legs	Feet and Ankles 10 min	10 min
Legs	Feet and Ankles 15 min	15 min
Legs	Feet and Ankles 20 min	20 min
Legs	Feet and Ankles 25 min	25 min
Legs	Feet and Ankles 30 min	30 min
Legs	Feet and Ankles 45 min	45 min
Legs	Feet and Ankles 60 min	60 min
Legs	Feet and Ankles 90 min	90 min
Active ageing	Yoga for Menopause 10 min	10 min
Active ageing	Yoga for Menopause 15 min	15 min
Active ageing	Yoga for Menopause 20 min	20 min
Active ageing	Yoga for Menopause 25 min	25 min
Active ageing	Yoga for Menopause 30 min	30 min
Active ageing	Yoga for Menopause 45 min	45 min
Active ageing	Yoga for Menopause 60 min	60 min
Active ageing	Yoga for Menopause 90 min	90 min
Cardio	Yoga for Heart Health 60 min	60 min
Cardio	Yoga for Heart Health 90 min	90 min
Hips	Pelvic Floor Strength 10 min	10 min
Hips	Pelvic Floor Strength 15 min	15 min
Hips	Pelvic Floor Strength 20 min	20 min
Hips	Pelvic Floor Strength 25 min	25 min
Hips	Pelvic Floor Strength 30 min	30 min
Hips	Pelvic Floor Strength 45 min	45 min
Hips	Pelvic Floor Strength 60 min	60 min
Hips	Pelvic Floor Strength 90 min	90 min
Stress relief	Yoga for ADHD 25 min	25 min
Stress relief	Yoga for ADHD 30 min	30 min
Stress relief	Yoga for ADHD 45 min	45 min
Stress relief	Yoga for ADHD 60 min	60 min
Stress relief	Yoga for ADHD 90 min	90 min
Back	Shoulders and Shoulder Blades 45 min	45 min
Back	Shoulders and Shoulder Blades 60 min	60 min
Back	Shoulders and Shoulder Blades 90 min	90 min
Habits	I Can Go Without Sugar 15 min	15 min
Habits	I Can Go Without Sugar 20 min	20 min
Habits	I Can Go Without Sugar 25 min	25 min
Habits	I Can Go Without Sugar 30 min	30 min
Habits	I Can Go Without Sugar 45 min	45 min
Habits	I Can Go Without Sugar 60 min	60 min
Habits	I Can Go Without Sugar 90 min	90 min
Sports	Yoga for Golfers 15 min	15 min
Sports	Yoga for Golfers 20 min	20 min
Sports	Yoga for Golfers 25 min	25 min
Sports	Yoga for Golfers 30 min	30 min
Sports	Yoga for Golfers 45 min	45 min
Sports	Yoga for Golfers 60 min	60 min
Sports	Yoga for Golfers 90 min	90 min

Sun Salutation appears 129 time in challenges

Exercise Details

Where It Appears

Yoga

Challenges

Sun Salutation appears 224 times in yoga classes

Class	Duration
Strength Routine	60 min
Strength Routine	90 min
Strong Arms	60 min
Strong Arms	90 min
Slim Legs	60 min
Slim Legs	90 min
Immune Support	90 min
Better Vision	90 min
Firm Glutes	60 min
Firm Glutes	90 min
Slim Waist	45 min
Slim Waist	60 min
Slim Waist	90 min
Splits	90 min
Stress Relief	60 min
Stress Relief	90 min
Active Morning	10 min
Active Morning	15 min
Active Morning	20 min
Active Morning	25 min
Active Morning	30 min
Active Morning	45 min
Active Morning	60 min
Active Morning	90 min
Energizing Morning	90 min
Lift Your Spirits	60 min
Lift Your Spirits	90 min
Overcoming Depression	60 min
Overcoming Depression	90 min
Restore Your Energy	90 min
Dynamic Routine	10 min
Dynamic Routine	15 min
Dynamic Routine	20 min
Dynamic Routine	25 min
Dynamic Routine	30 min
Dynamic Routine	45 min
Dynamic Routine	60 min
Dynamic Routine	90 min
Women's Strength	45 min
Women's Strength	60 min
Women's Strength	90 min
Yoga for the Liver	90 min
Healthy Neck	90 min
Yoga for the Prostate	90 min
Yoga for the Back	90 min
Yoga for Swimmers	90 min
Yoga for Snowboarders	90 min
Yoga for Tennis Players	60 min
Yoga for Tennis Players	90 min
Yoga for Skiers	10 min
Yoga for Skiers	15 min
Yoga for Skiers	30 min
Yoga for Skiers	45 min
Yoga for Skiers	60 min
Yoga for Skiers	90 min
Cardio Yoga	20 min
Cardio Yoga	25 min
Cardio Yoga	30 min
Cardio Yoga	45 min
Cardio Yoga	60 min
Cardio Yoga	90 min
Yoga for the Chest and Posture	60 min
Yoga for the Chest and Posture	90 min
Toned Abs	60 min
Toned Abs	90 min
Yoga for Lung Health	10 min
Yoga for Lung Health	15 min
Yoga for Lung Health	20 min
Yoga for Lung Health	25 min
Yoga for Lung Health	30 min
Yoga for Lung Health	45 min
Yoga for Lung Health	60 min
Yoga for Lung Health	90 min
Moon Sequence	45 min
Moon Sequence	60 min
Moon Sequence	90 min
Men's Strength	30 min
Men's Strength	45 min
Men's Strength	60 min
Men's Strength	90 min
Before Your Flight	90 min
Yoga for Low Blood Pressure	45 min
Yoga for Low Blood Pressure	60 min
Yoga for Low Blood Pressure	90 min
Lotus Pose Prep	60 min
Lotus Pose Prep	90 min
Awaken Your Strength	45 min
Awaken Your Strength	60 min
Awaken Your Strength	90 min
Intensive Weight Loss	45 min
Intensive Weight Loss	60 min
Intensive Weight Loss	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
After Your Flight	90 min
Yoga for Diabetes	90 min
I Can Go Without Alcohol	90 min
I Can Go Without Cigarettes	60 min
I Can Go Without Cigarettes	90 min
Anxiety Relief	30 min
Anxiety Relief	45 min
Anxiety Relief	60 min
Anxiety Relief	90 min
Swelling Relief	25 min
Swelling Relief	30 min
Swelling Relief	45 min
Swelling Relief	60 min
Swelling Relief	90 min
Hip Joints	10 min
Hip Joints	15 min
Hip Joints	20 min
Hip Joints	25 min
Hip Joints	30 min
Hip Joints	45 min
Hip Joints	60 min
Hip Joints	90 min
Advanced Yoga	10 min
Advanced Yoga	15 min
Advanced Yoga	20 min
Advanced Yoga	25 min
Advanced Yoga	30 min
Advanced Yoga	45 min
Advanced Yoga	60 min
Advanced Yoga	90 min
Slim Body	10 min
Slim Body	15 min
Slim Body	20 min
Slim Body	25 min
Slim Body	30 min
Slim Body	45 min
Slim Body	60 min
Slim Body	90 min
Inner Harmony	10 min
Inner Harmony	15 min
Inner Harmony	20 min
Inner Harmony	25 min
Inner Harmony	30 min
Inner Harmony	45 min
Inner Harmony	60 min
Inner Harmony	90 min
Hormonal Yoga	10 min
Hormonal Yoga	15 min
Hormonal Yoga	20 min
Hormonal Yoga	25 min
Hormonal Yoga	30 min
Hormonal Yoga	45 min
Hormonal Yoga	60 min
Hormonal Yoga	90 min
Better Balance	45 min
Better Balance	60 min
Better Balance	90 min
After Work	60 min
After Work	90 min
Yoga for Hyperlordosis	60 min
Yoga for Cyclists	10 min
Yoga for Cyclists	15 min
Yoga for Cyclists	20 min
Yoga for Cyclists	25 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
Feet and Ankles	10 min
Feet and Ankles	15 min
Feet and Ankles	20 min
Feet and Ankles	25 min
Feet and Ankles	30 min
Feet and Ankles	45 min
Feet and Ankles	60 min
Feet and Ankles	90 min
Yoga for Menopause	10 min
Yoga for Menopause	15 min
Yoga for Menopause	20 min
Yoga for Menopause	25 min
Yoga for Menopause	30 min
Yoga for Menopause	45 min
Yoga for Menopause	60 min
Yoga for Menopause	90 min
Yoga for Heart Health	60 min
Yoga for Heart Health	90 min
Pelvic Floor Strength	10 min
Pelvic Floor Strength	15 min
Pelvic Floor Strength	20 min
Pelvic Floor Strength	25 min
Pelvic Floor Strength	30 min
Pelvic Floor Strength	45 min
Pelvic Floor Strength	60 min
Pelvic Floor Strength	90 min
Yoga for ADHD	25 min
Yoga for ADHD	30 min
Yoga for ADHD	45 min
Yoga for ADHD	60 min
Yoga for ADHD	90 min
Shoulders and Shoulder Blades	45 min
Shoulders and Shoulder Blades	60 min
Shoulders and Shoulder Blades	90 min
I Can Go Without Sugar	15 min
I Can Go Without Sugar	20 min
I Can Go Without Sugar	25 min
I Can Go Without Sugar	30 min
I Can Go Without Sugar	45 min
I Can Go Without Sugar	60 min
I Can Go Without Sugar	90 min
Yoga for Golfers	15 min
Yoga for Golfers	20 min
Yoga for Golfers	25 min
Yoga for Golfers	30 min
Yoga for Golfers	45 min
Yoga for Golfers	60 min
Yoga for Golfers	90 min

Sun Salutation appears 129 time in challenges

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Flexibility

Endurance

Focus

Strength

Mobility

Balance

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Sun Salutation Surya namaskar

Benefits

Contraindications

Technique

If It’s Difficult

Where It Appears

Exercise Details

Where It Appears

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Topic	Title	Duration	Day
Health	Strengthen Your Immunity 4 wk Day: 1, 2, 3, 4, 6, 7, 8, 9, 11, 12, 13, 14, 16, 17, 18, 19, 26, 28	4 wk	1, 2, 3, 4, 6, 7, 8, 9, 11, 12, 13, 14, 16, 17, 18, 19, 26, 28
Whole body	Flexible Body 4 wk Day: 4, 5, 11, 26, 27, 28	4 wk	4, 5, 11, 26, 27, 28
Weight loss	Weight Loss 4 wk 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 wk	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 relief	Overcoming Depression 4 wk Day: 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28	4 wk	7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28
Weight loss	Awaken Your Strength 4 wk Day: 4, 5, 10, 11, 16, 17, 22, 23, 26, 27, 28	4 wk	4, 5, 10, 11, 16, 17, 22, 23, 26, 27, 28
Whole body	Build Your Balance 4 wk Day: 5, 11, 17, 23, 27, 28	4 wk	5, 11, 17, 23, 27, 28
Weight loss	Toned Abs 4 wk Day: 5, 11, 17, 23, 27, 28	4 wk	5, 11, 17, 23, 27, 28
Energy	Energizing Morning 4 wk Day: 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28	4 wk	3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28
Beginners	First Steps in Meditation 2 wk Day: 2, 5, 9	2 wk	2, 5, 9
Confidence	Boost Your Self-Esteem 4 wk 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 wk	1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28
Whole body	Strong Arms 2 wk Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14	2 wk	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14
Weight loss	Toned Abs 2 wk Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14	2 wk	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14
Weight loss	Slim Waist 2 wk Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14	2 wk	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14
Energy	Energizing Morning 2 wk Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14	2 wk	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14
Whole body	Middle Splits 2 wk Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14	2 wk	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14
Whole body	Front Splits 2 wk Day: 8, 9, 11, 12, 13, 14	2 wk	8, 9, 11, 12, 13, 14
Whole body	Healthy Joints 2 wk Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14	2 wk	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14
Confidence	Boost Your Self-Esteem 1 wk Day: 6, 7	1 wk	6, 7
Whole body	Front Splits 1 wk Day: 7	1 wk	7
Energy	Energizing Morning 1 wk Day: 4, 5, 6, 7	1 wk	4, 5, 6, 7
Weight loss	Lean Legs 1 wk Day: 7	1 wk	7
Whole body	Firm Glutes 1 wk Day: 1, 2, 3, 4, 5, 6, 7	1 wk	1, 2, 3, 4, 5, 6, 7
Weight loss	Toned Abs 1 wk Day: 1, 2, 3, 4, 5, 6, 7	1 wk	1, 2, 3, 4, 5, 6, 7
Weight loss	Awaken Your Strength 1 wk Day: 1, 2, 3, 4, 5, 6, 7	1 wk	1, 2, 3, 4, 5, 6, 7
Stress relief	Overcoming Depression 1 wk Day: 6, 7	1 wk	6, 7
Stress relief	Stress Relief 1 wk Day: 1, 2, 3, 4, 5, 6, 7	1 wk	1, 2, 3, 4, 5, 6, 7
Whole body	Flexible Body 1 wk Day: 4, 5, 6, 7	1 wk	4, 5, 6, 7
Health	Strengthen Your Immunity 1 wk Day: 4, 5, 6, 7	1 wk	4, 5, 6, 7
Weight loss	Awaken Your Strength 2 wk Day: 10, 11, 12, 13, 14	2 wk	10, 11, 12, 13, 14
Whole body	Firm Glutes 2 wk Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14	2 wk	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14
Whole body	Build Your Balance 2 wk Day: 6, 7, 10, 11, 12, 13, 14	2 wk	6, 7, 10, 11, 12, 13, 14
Weight loss	Lean Legs 2 wk Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14	2 wk	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14
Health	Strengthen Your Immunity 2 wk Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14	2 wk	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14
Health	Strengthen Your Immunity 3 wk Day: 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21	3 wk	4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21
Whole body	Flexible Body 3 wk Day: 4, 5, 6, 7	3 wk	4, 5, 6, 7
Stress relief	Stress Relief 3 wk Day: 1, 2, 3, 4, 5, 6, 7	3 wk	1, 2, 3, 4, 5, 6, 7
Whole body	Front Splits 3 wk Day: 7, 15, 16, 18, 19, 20, 21	3 wk	7, 15, 16, 18, 19, 20, 21
Stress relief	Overcoming Depression 3 wk Day: 6, 7	3 wk	6, 7
Whole body	Healthy Joints 3 wk Day: 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21	3 wk	8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21
Weight loss	Awaken Your Strength 3 wk Day: 1, 2, 3, 4, 5, 6, 7, 17, 18, 19, 20, 21	3 wk	1, 2, 3, 4, 5, 6, 7, 17, 18, 19, 20, 21
Whole body	Build Your Balance 3 wk Day: 13, 14, 17, 18, 19, 20, 21	3 wk	13, 14, 17, 18, 19, 20, 21
Weight loss	Toned Abs 3 wk Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21	3 wk	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21
Energy	Energizing Morning 3 wk Day: 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21	3 wk	4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21
Beginners	First Steps in Meditation 3 wk Day: 9, 12, 16	3 wk	9, 12, 16
Weight loss	Slim Waist 3 wk Day: 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21	3 wk	8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21
Whole body	Firm Glutes 3 wk Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21	3 wk	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21
Weight loss	Lean Legs 3 wk Day: 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21	3 wk	7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21
Confidence	Boost Your Self-Esteem 3 wk Day: 6, 7	3 wk	6, 7
Whole body	Strong Arms 3 wk Day: 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21	3 wk	8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21
Whole body	Middle Splits 3 wk Day: 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21	3 wk	8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21
Health	Quit Smoking 1 wk Day: 1, 2, 3, 4, 5, 6, 7	1 wk	1, 2, 3, 4, 5, 6, 7
Health	Quit Smoking 2 wk Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14	2 wk	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14
Health	Quit Smoking 3 wk Day: 1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 13, 15, 16, 17, 18, 19, 20	3 wk	1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 13, 15, 16, 17, 18, 19, 20
Health	Quit Smoking 4 wk 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 wk	1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 13, 15, 16, 17, 18, 19, 20, 22, 23, 24, 25, 26, 27
Health	Quit Drinking 3 wk Day: 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21	3 wk	8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21
Health	Quit Drinking 4 wk Day: 15, 16, 17, 18, 19, 20, 22, 23, 24, 25, 26, 27	4 wk	15, 16, 17, 18, 19, 20, 22, 23, 24, 25, 26, 27
Stress relief	Relief from Anxiety 1 wk Day: 1, 2, 3, 4, 5, 6, 7	1 wk	1, 2, 3, 4, 5, 6, 7
Stress relief	Relief from Anxiety 2 wk Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14	2 wk	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14
Stress relief	Relief from Anxiety 3 wk Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21	3 wk	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21
Stress relief	Relief from Anxiety 4 wk 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 wk	1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 13, 15, 16, 17, 18, 19, 20, 22, 23, 24, 25, 26, 27
Men's health	Prolong Sexual Pleasure 12 wk Day: 15, 16, 17, 18, 19, 20, 22, 23, 24, 25, 26, 27, 29, 30, 31, 32, 33, 34, 36, 37, 38, 39, 40, 41, 43, 44, 45, 46, 47, 48, 50, 51, 52, 53, 54, 55, 57, 58, 59, 60, 61, 62, 64, 65, 66, 67, 68, 69, 71, 72, 73, 74, 75, 76, 78, 79, 80, 81, 82, 83	12 wk	15, 16, 17, 18, 19, 20, 22, 23, 24, 25, 26, 27, 29, 30, 31, 32, 33, 34, 36, 37, 38, 39, 40, 41, 43, 44, 45, 46, 47, 48, 50, 51, 52, 53, 54, 55, 57, 58, 59, 60, 61, 62, 64, 65, 66, 67, 68, 69, 71, 72, 73, 74, 75, 76, 78, 79, 80, 81, 82, 83
Whole body	Front Splits 4 wk Day: 8, 9, 10, 11, 12, 13, 15, 16, 17, 18, 19, 20, 22, 23, 24, 25, 26, 27	4 wk	8, 9, 10, 11, 12, 13, 15, 16, 17, 18, 19, 20, 22, 23, 24, 25, 26, 27
Whole body	Middle Splits 4 wk Day: 8, 9, 10, 11, 12, 13, 15, 16, 17, 18, 19, 20, 22, 23, 24, 25, 26, 27	4 wk	8, 9, 10, 11, 12, 13, 15, 16, 17, 18, 19, 20, 22, 23, 24, 25, 26, 27
Whole body	Middle Splits 5 wk Day: 8, 9, 10, 11, 12, 13, 15, 16, 17, 18, 19, 20, 22, 23, 24, 25, 26, 27, 29, 30, 31, 32, 33, 34	5 wk	8, 9, 10, 11, 12, 13, 15, 16, 17, 18, 19, 20, 22, 23, 24, 25, 26, 27, 29, 30, 31, 32, 33, 34
Health	Reduce Puffiness 1 wk Day: 5, 6, 7	1 wk	5, 6, 7
Health	Reduce Puffiness 2 wk Day: 8, 9, 10, 11, 12, 13	2 wk	8, 9, 10, 11, 12, 13
Health	Reduce Puffiness 3 wk Day: 8, 9, 10, 11, 12, 13, 15, 16, 17, 18, 19, 20	3 wk	8, 9, 10, 11, 12, 13, 15, 16, 17, 18, 19, 20
Health	Reduce Puffiness 4 wk 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 wk	1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 13, 15, 16, 17, 18, 19, 20, 22, 23, 24, 25, 26, 27
Whole body	Open Your Hips 1 wk Day: 1, 2, 3, 4, 5, 6, 7	1 wk	1, 2, 3, 4, 5, 6, 7
Whole body	Open Your Hips 2 wk Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14	2 wk	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14
Whole body	Open Your Hips 3 wk Day: 1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 13, 15, 16, 17, 18, 19, 20	3 wk	1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 13, 15, 16, 17, 18, 19, 20
Whole body	Open Your Hips 4 wk 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 wk	1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 13, 15, 16, 17, 18, 19, 20, 22, 23, 24, 25, 26, 27
Stress relief	Inner Harmony 1 wk Day: 1, 2, 3, 4, 5, 6, 7	1 wk	1, 2, 3, 4, 5, 6, 7
Stress relief	Inner Harmony 2 wk Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14	2 wk	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14
Stress relief	Inner Harmony 3 wk Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21	3 wk	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21
Stress relief	Inner Harmony 4 wk 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 wk	1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 13, 15, 16, 17, 18, 19, 20, 22, 23, 24, 25, 26, 27
Health	Healthy Heart 1 wk Day: 1, 2, 3, 4, 5, 6, 7	1 wk	1, 2, 3, 4, 5, 6, 7
Health	Healthy Heart 2 wk Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14	2 wk	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14
Health	Healthy Heart 3 wk Day: 1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 13, 15, 16, 17, 18, 19, 20	3 wk	1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 13, 15, 16, 17, 18, 19, 20
Health	Healthy Heart 4 wk 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 wk	1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 13, 15, 16, 17, 18, 19, 20, 22, 23, 24, 25, 26, 27
Whole body	Advanced Yoga 1 wk Day: 1, 2, 3, 4, 5, 6, 7	1 wk	1, 2, 3, 4, 5, 6, 7
Whole body	Advanced Yoga 2 wk Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14	2 wk	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14
Whole body	Advanced Yoga 3 wk Day: 1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 13, 15, 16, 17, 18, 19, 20	3 wk	1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 13, 15, 16, 17, 18, 19, 20
Whole body	Advanced Yoga 4 wk 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 wk	1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 13, 15, 16, 17, 18, 19, 20, 22, 23, 24, 25, 26, 27
Whole body	Advanced Yoga 5 wk 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, 29, 30, 31, 32, 33, 34	5 wk	1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 13, 15, 16, 17, 18, 19, 20, 22, 23, 24, 25, 26, 27, 29, 30, 31, 32, 33, 34
Women's health	Postpartum Recovery 2 wk Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14	2 wk	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14
Women's health	Postpartum Recovery 3 wk Day: 1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 13, 15, 16, 17, 18, 19, 20	3 wk	1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 13, 15, 16, 17, 18, 19, 20
Women's health	Postpartum Recovery 4 wk 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 wk	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	Healthy Neck 1 wk Day: 1, 2, 3, 4, 5, 6, 7	1 wk	1, 2, 3, 4, 5, 6, 7
Back	Healthy Neck 2 wk Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14	2 wk	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14
Back	Healthy Neck 3 wk Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21	3 wk	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21
Back	Healthy Neck 4 wk 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 wk	1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 13, 15, 16, 17, 18, 19, 20, 22, 23, 24, 25, 26, 27
Health	Headache Relief 3 wk Day: 1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 13, 15, 16, 17, 18, 19, 20	3 wk	1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 13, 15, 16, 17, 18, 19, 20
Health	Headache Relief 4 wk 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 wk	1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 13, 15, 16, 17, 18, 19, 20, 22, 23, 24, 25, 26, 27
Weight loss	Lean Body 1 wk Day: 1, 2, 3, 4, 5, 6, 7	1 wk	1, 2, 3, 4, 5, 6, 7
Weight loss	Lean Body 2 wk Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14	2 wk	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14
Weight loss	Lean Body 3 wk Day: 1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 13, 15, 16, 17, 18, 19, 20	3 wk	1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 13, 15, 16, 17, 18, 19, 20
Weight loss	Lean Body 4 wk 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 wk	1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 13, 15, 16, 17, 18, 19, 20, 22, 23, 24, 25, 26, 27
Whole body	Beautiful Bust 2 wk Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14	2 wk	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14
Whole body	Beautiful Bust 3 wk Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21	3 wk	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21
Whole body	Beautiful Bust 4 wk Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28	4 wk	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28
Health	Healthy Digestion 1 wk Day: 1, 2, 3, 4, 5, 6, 7	1 wk	1, 2, 3, 4, 5, 6, 7
Health	Healthy Digestion 2 wk Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14	2 wk	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14
Health	Healthy Digestion 3 wk Day: 1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 13, 15, 16, 17, 18, 19, 20	3 wk	1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 13, 15, 16, 17, 18, 19, 20
Health	Healthy Digestion 4 wk 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 wk	1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 13, 15, 16, 17, 18, 19, 20, 22, 23, 24, 25, 26, 27
Men's health	Prolong Sexual Pleasure 1 wk Day: 1, 2, 3, 4, 5, 6, 7	1 wk	1, 2, 3, 4, 5, 6, 7
Men's health	Prolong Sexual Pleasure 2 wk Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14	2 wk	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14
Men's health	Prolong Sexual Pleasure 3 wk Day: 1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 13, 15, 16, 17, 18, 19, 20	3 wk	1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 13, 15, 16, 17, 18, 19, 20
Men's health	Prolong Sexual Pleasure 4 wk 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 wk	1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 13, 15, 16, 17, 18, 19, 20, 22, 23, 24, 25, 26, 27
Stress relief	Yoga in the Big City 1 wk Day: 1, 2, 3, 4, 5, 6, 7	1 wk	1, 2, 3, 4, 5, 6, 7
Stress relief	Yoga in the Big City 2 wk Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14	2 wk	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14
Stress relief	Yoga in the Big City 3 wk Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21	3 wk	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21
Stress relief	Yoga in the Big City 4 wk Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28	4 wk	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28
Back	Atlas Stands Tall 1 wk Day: 1, 2, 3, 4, 5, 6, 7	1 wk	1, 2, 3, 4, 5, 6, 7
Back	Atlas Stands Tall 2 wk Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14	2 wk	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14
Back	Atlas Stands Tall 3 wk Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21	3 wk	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21
Back	Atlas Stands Tall 4 wk Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28	4 wk	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28
Stress relief	The Calm Formula 1 wk Day: 6, 7	1 wk	6, 7
Stress relief	The Calm Formula 2 wk Day: 6, 7, 8, 9, 10, 11, 12, 13, 14	2 wk	6, 7, 8, 9, 10, 11, 12, 13, 14
Stress relief	The Calm Formula 3 wk Day: 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21	3 wk	6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21
Stress relief	The Calm Formula 4 wk Day: 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28	4 wk	6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28
Whole body	Flexibility Whisperer 1 wk Day: 1, 2, 3, 4, 5, 6, 7	1 wk	1, 2, 3, 4, 5, 6, 7
Whole body	Flexibility Whisperer 2 wk Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14	2 wk	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14
Whole body	Flexibility Whisperer 3 wk Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21	3 wk	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21
Whole body	Flexibility Whisperer 4 wk Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28	4 wk	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28
Weight loss	Intensive Weight Loss 1 wk Day: 1, 2, 3, 4, 5	1 wk	1, 2, 3, 4, 5
Weight loss	Intensive Weight Loss 2 wk Day: 1, 2, 3, 4, 5, 8, 9, 10, 11, 12, 13, 14	2 wk	1, 2, 3, 4, 5, 8, 9, 10, 11, 12, 13, 14
Weight loss	Intensive Weight Loss 3 wk Day: 1, 2, 3, 4, 5, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21	3 wk	1, 2, 3, 4, 5, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21
Weight loss	Intensive Weight Loss 4 wk Day: 1, 2, 3, 4, 5, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28	4 wk	1, 2, 3, 4, 5, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28

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