Upward Stretch Hasta-uttana-kriyya

: 1 min

: 26 score

: 2 kcal

Warm-Ups

Dynamic

Favorable effect

Develops awareness of breathing
Improves balance
Improves shoulder joint mobility
Strengthens the back muscles
Improves posture awareness
Boosts energy
Warms up the toes
Improves ankle mobility

Contraindications

Pregnancy

Technique of execution

Stand tall with your feet together. Inhale, lift your heels and raise your arms out to the sides and overhead, bringing your palms together. Exhale, lower your heels and arms at the same time. Repeat the movement while breathing freely, then return to standing.

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

Stand with your feet a little farther apart if balancing is difficult.

Where can I meet

Lesson search

Challenges

Upward Stretch occurs 385 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 Routine 30 min	30 min
Blood pressure	A. Shishonin's Routine 10 min	10 min
Blood pressure	A. Shishonin's Routine 15 min	15 min
Blood pressure	A. Shishonin's Routine 25 min	25 min
Blood pressure	A. Shishonin's Routine 20 min	20 min
Strength	Strength Routine 15 min	15 min
Strength	Strength Routine 20 min	20 min
Strength	Strength Routine 25 min	25 min
Strength	Strength Routine 30 min	30 min
Strength	Strength Routine 10 min	10 min
Strength	Strength Routine 60 min	60 min
Strength	Strength Routine 90 min	90 min
Energy	Tibetan Exercises 25 min	25 min
Arms	Strong Arms 10 min	10 min
Arms	Strong Arms 15 min	15 min
Arms	Strong Arms 20 min	20 min
Arms	Strong Arms 25 min	25 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	Slim Legs 10 min	10 min
Legs	Slim Legs 15 min	15 min
Legs	Slim Legs 20 min	20 min
Legs	Slim Legs 25 min	25 min
Legs	Slim Legs 30 min	30 min
Legs	Slim Legs 45 min	45 min
Legs	Slim Legs 60 min	60 min
Legs	Slim Legs 90 min	90 min
Joints	Joint Mobility 10 min	10 min
Joints	Joint Mobility 15 min	15 min
Joints	Joint Mobility 20 min	20 min
Joints	Joint Mobility 25 min	25 min
Joints	Joint Mobility 30 min	30 min
Joints	Joint Mobility 45 min	45 min
Joints	Joint Mobility 60 min	60 min
Joints	Joint Mobility 90 min	90 min
Eyes	Better Vision 10 min	10 min
Eyes	Better Vision 15 min	15 min
Eyes	Better Vision 20 min	20 min
Eyes	Better Vision 25 min	25 min
Eyes	Better Vision 30 min	30 min
Eyes	Better Vision 45 min	45 min
Eyes	Better Vision 60 min	60 min
Eyes	Better Vision 90 min	90 min
Glutes	Firm Glutes 10 min	10 min
Glutes	Firm Glutes 15 min	15 min
Glutes	Firm Glutes 20 min	20 min
Glutes	Firm Glutes 25 min	25 min
Glutes	Firm Glutes 30 min	30 min
Glutes	Firm Glutes 45 min	45 min
Glutes	Firm Glutes 60 min	60 min
Glutes	Firm Glutes 90 min	90 min
Waist	Slim Waist 10 min	10 min
Waist	Slim Waist 15 min	15 min
Weight loss	Slim Waist 20 min	20 min
Waist	Slim Waist 25 min	25 min
Weight loss	Slim Waist 30 min	30 min
Waist	Slim Waist 45 min	45 min
Waist	Slim Waist 60 min	60 min
Waist	Slim Waist 90 min	90 min
Pregnancy	Preparing for Pregnancy 10 min	10 min
Pregnancy	Preparing for Pregnancy 15 min	15 min
Pregnancy	Preparing for Pregnancy 20 min	20 min
Pregnancy	Preparing for Pregnancy 25 min	25 min
Pregnancy	Preparing for Pregnancy 30 min	30 min
Pregnancy	Preparing for Pregnancy 45 min	45 min
Pregnancy	Preparing for Pregnancy 60 min	60 min
Pregnancy	Preparing for Pregnancy 90 min	90 min
Pregnancy	Postnatal Recovery 10 min	10 min
Pregnancy	Postnatal Recovery 15 min	15 min
Pregnancy	Postnatal Recovery 20 min	20 min
Pregnancy	Postnatal Recovery 25 min	25 min
Pregnancy	Postnatal Recovery 30 min	30 min
Pregnancy	Postnatal Recovery 45 min	45 min
Pregnancy	Postnatal Recovery 60 min	60 min
Menstruation	Yoga During Your Period 10 min	10 min
Menstruation	Yoga During Your Period 15 min	15 min
Menstruation	Yoga During Your Period 20 min	20 min
Menstruation	Yoga During Your Period 25 min	25 min
Menstruation	Yoga During Your Period 30 min	30 min
Menstruation	Yoga During Your Period 45 min	45 min
Menstruation	Yoga During Your Period 60 min	60 min
Menstruation	Yoga During Your Period 90 min	90 min
Relaxation	Stress Relief 10 min	10 min
Relaxation	Stress Relief 15 min	15 min
Relaxation	Stress Relief 20 min	20 min
Relaxation	Stress Relief 25 min	25 min
Relaxation	Stress Relief 30 min	30 min
Relaxation	Stress Relief 45 min	45 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	Lift Your Spirits 10 min	10 min
Energy	Lift Your Spirits 15 min	15 min
Energy	Lift Your Spirits 20 min	20 min
Energy	Lift Your Spirits 25 min	25 min
Energy	Lift Your Spirits 30 min	30 min
Energy	Lift Your Spirits 45 min	45 min
Energy	Lift Your Spirits 60 min	60 min
Energy	Lift Your Spirits 90 min	90 min
Relaxation	Evening Routine 90 min	90 min
Depression	Overcoming Depression 10 min	10 min
Depression	Overcoming Depression 15 min	15 min
Depression	Overcoming Depression 20 min	20 min
Depression	Overcoming Depression 25 min	25 min
Depression	Overcoming Depression 30 min	30 min
Depression	Overcoming Depression 45 min	45 min
Depression	Overcoming Depression 60 min	60 min
Depression	Overcoming Depression 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
Back	Healthy Neck 10 min	10 min
Back	Healthy Neck 15 min	15 min
Back	Healthy Neck 20 min	20 min
Back	Healthy Neck 25 min	25 min
Back	Healthy Neck 30 min	30 min
Back	Healthy Neck 45 min	45 min
Back	Healthy Neck 60 min	60 min
Back	Healthy Neck 90 min	90 min
Digestion	Healthy Digestion 45 min	45 min
Sports	Yoga for Swimmers 10 min	10 min
Sports	Yoga for Swimmers 15 min	15 min
Sports	Yoga for Swimmers 20 min	20 min
Sports	Yoga for Swimmers 25 min	25 min
Sports	Yoga for Swimmers 30 min	30 min
Sports	Yoga for Swimmers 60 min	60 min
Sports	Yoga for Swimmers 45 min	45 min
Sports	Yoga for Swimmers 90 min	90 min
Sports	Yoga for Tennis Players 15 min	15 min
Sports	Yoga for Tennis Players 20 min	20 min
Sports	Yoga for Tennis Players 25 min	25 min
Sports	Yoga for Tennis Players 30 min	30 min
Sports	Yoga for Tennis Players 45 min	45 min
Sports	Yoga for Tennis Players 60 min	60 min
Sports	Yoga for Tennis Players 10 min	10 min
Sports	Yoga for Tennis Players 90 min	90 min
Active ageing	Cardio Yoga 60+ 10 min	10 min
Active ageing	Cardio Yoga 60+ 15 min	15 min
Active ageing	Cardio Yoga 60+ 20 min	20 min
Active ageing	Cardio Yoga 60+ 25 min	25 min
Active ageing	Cardio Yoga 60+ 30 min	30 min
Active ageing	Yoga 60+: Back and Posture 10 min	10 min
Active ageing	Yoga 60+: Back and Posture 15 min	15 min
Active ageing	Yoga 60+: Back and Posture 20 min	20 min
Active ageing	Yoga 60+: Back and Posture 25 min	25 min
Active ageing	Yoga 60+: Back and Posture 30 min	30 min
Active ageing	Yoga 60+ for High Blood Pressure 10 min	10 min
Active ageing	Yoga 60+ for High Blood Pressure 15 min	15 min
Active ageing	Yoga 60+ for High Blood Pressure 20 min	20 min
Active ageing	Yoga 60+ for High Blood Pressure 25 min	25 min
Active ageing	Yoga 60+ for High Blood Pressure 30 min	30 min
Active ageing	Yoga 60+ for Calm 15 min	15 min
Active ageing	Yoga 60+ for Calm 20 min	20 min
Active ageing	Yoga 60+ for Calm 25 min	25 min
Active ageing	Yoga 60+ for Calm 30 min	30 min
Active ageing	Yoga 60+ for Immune Support 10 min	10 min
Active ageing	Yoga 60+ for Immune Support 15 min	15 min
Active ageing	Yoga 60+ for Immune Support 20 min	20 min
Active ageing	Yoga 60+ for Immune Support 25 min	25 min
Active ageing	Yoga 60+ for Immune Support 30 min	30 min
Active ageing	Cardio Yoga 75+ 10 min	10 min
Active ageing	Cardio Yoga 75+ 15 min	15 min
Active ageing	Cardio Yoga 75+ 20 min	20 min
Active ageing	Yoga 75+: Back and Posture 10 min	10 min
Active ageing	Yoga 75+: Back and Posture 15 min	15 min
Active ageing	Yoga 75+: Back and Posture 20 min	20 min
Active ageing	Yoga 75+ for High Blood Pressure 10 min	10 min
Active ageing	Yoga 75+ for High Blood Pressure 15 min	15 min
Active ageing	Yoga 75+ for High Blood Pressure 20 min	20 min
Weight loss	Cardio Yoga 10 min	10 min
Weight loss	Cardio Yoga 15 min	15 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 10 min	10 min
Chest	Yoga for the Chest and Posture 15 min	15 min
Chest	Yoga for the Chest and Posture 20 min	20 min
Chest	Yoga for the Chest and Posture 25 min	25 min
Chest	Yoga for the Chest and Posture 30 min	30 min
Chest	Yoga for the Chest and Posture 45 min	45 min
Chest	Yoga for the Chest and Posture 60 min	60 min
Chest	Yoga for the Chest and Posture 90 min	90 min
Lungs	Yoga for Easier Breathing 10 min	10 min
Lungs	Yoga for Easier Breathing 15 min	15 min
Lungs	Yoga for Easier Breathing 20 min	20 min
Lungs	Yoga for Easier Breathing 25 min	25 min
Lungs	Yoga for Easier Breathing 30 min	30 min
Lungs	Yoga for Easier Breathing 45 min	45 min
Lungs	Yoga for Easier Breathing 60 min	60 min
Lungs	Yoga for Easier Breathing 90 min	90 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
Headache	Yoga for the Neck and Shoulders 10 min	10 min
Headache	Yoga for the Neck and Shoulders 15 min	15 min
Headache	Yoga for the Neck and Shoulders 20 min	20 min
Headache	Yoga for the Neck and Shoulders 25 min	25 min
Headache	Yoga for the Neck and Shoulders 30 min	30 min
Headache	Yoga for the Neck and Shoulders 45 min	45 min
Headache	Yoga for the Neck and Shoulders 60 min	60 min
Headache	Yoga for the Neck and Shoulders 90 min	90 min
Travel	Yoga Before a Flight 25 min	25 min
Travel	Yoga Before a Flight 30 min	30 min
Travel	Yoga Before a Flight 45 min	45 min
Travel	Yoga Before a Flight 60 min	60 min
Travel	Yoga Before a Flight 90 min	90 min
Blood pressure	Yoga for Low Blood Pressure 10 min	10 min
Blood pressure	Yoga for Low Blood Pressure 15 min	15 min
Blood pressure	Yoga for Low Blood Pressure 20 min	20 min
Blood pressure	Yoga for Low Blood Pressure 25 min	25 min
Blood pressure	Yoga for Low Blood Pressure 30 min	30 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
Blood pressure	Yoga for High Blood Pressure 10 min	10 min
Blood pressure	Yoga for High Blood Pressure 15 min	15 min
Blood pressure	Yoga for High Blood Pressure 20 min	20 min
Blood pressure	Yoga for High Blood Pressure 25 min	25 min
Blood pressure	Yoga for High Blood Pressure 30 min	30 min
Blood pressure	Yoga for High Blood Pressure 45 min	45 min
Blood pressure	Yoga for High Blood Pressure 60 min	60 min
Blood pressure	Yoga for High Blood Pressure 90 min	90 min
Weight loss	Yoga for Weight Loss 10 min	10 min
Weight loss	Yoga for Weight Loss 15 min	15 min
Weight loss	Yoga for Weight Loss 20 min	20 min
Weight loss	Yoga for Weight Loss 25 min	25 min
Weight loss	Yoga for Weight Loss 30 min	30 min
Weight loss	Yoga for Weight Loss 60 min	60 min
Weight loss	Yoga for Weight Loss 90 min	90 min
Back	Good Posture 10 min	10 min
Back	Good Posture 15 min	15 min
Back	Good Posture 20 min	20 min
Back	Good Posture 25 min	25 min
Back	Good Posture 30 min	30 min
Back	Good Posture 45 min	45 min
Back	Good Posture 60 min	60 min
Back	Good Posture 90 min	90 min
Energy	Awaken Your Strength 10 min	10 min
Energy	Awaken Your Strength 15 min	15 min
Energy	Awaken Your Strength 20 min	20 min
Energy	Awaken Your Strength 25 min	25 min
Energy	Awaken Your Strength 30 min	30 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
Diabetes	Yoga for Diabetes 10 min	10 min
Diabetes	Yoga for Diabetes 15 min	15 min
Diabetes	Yoga for Diabetes 20 min	20 min
Diabetes	Yoga for Diabetes 25 min	25 min
Diabetes	Yoga for Diabetes 30 min	30 min
Diabetes	Yoga for Diabetes 45 min	45 min
Diabetes	Yoga for Diabetes 60 min	60 min
Diabetes	Yoga for Diabetes 90 min	90 min
Habits	Yoga When Giving Up Alcohol 20 min	20 min
Habits	Yoga When Giving Up Alcohol 25 min	25 min
Habits	Yoga When Giving Up Alcohol 30 min	30 min
Habits	Yoga When Giving Up Alcohol 45 min	45 min
Liver	Yoga When Giving Up Alcohol 60 min	60 min
Lungs	Yoga When Quitting Smoking 15 min	15 min
Lungs	Yoga When Quitting Smoking 20 min	20 min
Lungs	Yoga When Quitting Smoking 25 min	25 min
Lungs	Yoga When Quitting Smoking 30 min	30 min
Lungs	Yoga When Quitting Smoking 45 min	45 min
Lungs	Yoga When Quitting Smoking 60 min	60 min
Lungs	Yoga When Quitting Smoking 90 min	90 min
Lungs	Yoga When Quitting Smoking 10 min	10 min
Habits	Yoga When Giving Up Alcohol 10 min	10 min
Depression	Yoga for Anxiety Relief 10 min	10 min
Depression	Yoga for Anxiety Relief 15 min	15 min
Depression	Yoga for Anxiety Relief 25 min	25 min
Stress relief	Yoga for Anxiety Relief 30 min	30 min
Depression	Yoga for Anxiety Relief 45 min	45 min
Depression	Yoga for Anxiety Relief 60 min	60 min
Depression	Yoga for Anxiety Relief 90 min	90 min
Depression	Yoga for Anxiety Relief 20 min	20 min
Flexibility	Swelling Relief 45 min	45 min
Flexibility	Swelling Relief 60 min	60 min
Flexibility	Swelling Relief 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
Energy	Lasting Pleasure 90 min	90 min
Relaxation	Muscle Tension Relief 25 min	25 min
Relaxation	Muscle Tension Relief 45 min	45 min
Energy	Muscle Tension Relief 60 min	60 min
Energy	Muscle Tension Relief 90 min	90 min
Weight loss	Slim Body 60 min	60 min
Weight loss	Slim Body 90 min	90 min
Beginners	Yoga for Beginners 25 min	25 min
Beginners	Yoga for Beginners 30 min	30 min
Beginners	Yoga for Beginners 45 min	45 min
Beginners	Yoga for Beginners 60 min	60 min
Beginners	Yoga for Beginners 90 min	90 min
Stress relief	Yoga After Work 45 min	45 min
Stress relief	Yoga After Work 60 min	60 min
Stress relief	Yoga After Work 90 min	90 min
Weight loss	Yoga for Weight Loss 45 min	45 min
Lower 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
Arms	Yoga for Hands and Wrists 10 min	10 min
Arms	Yoga for Hands and Wrists 15 min	15 min
Arms	Yoga for Hands and Wrists 20 min	20 min
Arms	Yoga for Hands and Wrists 25 min	25 min
Arms	Yoga for Hands and Wrists 30 min	30 min
Arms	Yoga for Hands and Wrists 45 min	45 min
Arms	Yoga for Hands and Wrists 60 min	60 min
Arms	Yoga for Hands and Wrists 90 min	90 min
Sports	Yoga for Cyclists 90 min	90 min
Sports	Yoga for Football Players 60 min	60 min
Active ageing	Yoga During Menopause 45 min	45 min
Active ageing	Yoga During Menopause 60 min	60 min
Active ageing	Yoga During Menopause 90 min	90 min
Cardio	Yoga for Calm and Muscle Tone 10 min	10 min
Cardio	Yoga for Calm and Muscle Tone 15 min	15 min
Cardio	Yoga for Calm and Muscle Tone 20 min	20 min
Cardio	Yoga for Calm and Muscle Tone 25 min	25 min
Cardio	Yoga for Calm and Muscle Tone 30 min	30 min
Cardio	Yoga for Calm and Muscle Tone 45 min	45 min
Cardio	Yoga for Calm and Muscle Tone 60 min	60 min
Health	Yoga for Calm and Muscle Tone 90 min	90 min
Relaxation	Office Yoga 10 min	10 min
Relaxation	Office Yoga 15 min	15 min
Whole body	Office Yoga 20 min	20 min
Whole body	Office Yoga 25 min	25 min
Relaxation	Office Yoga 45 min	45 min
Relaxation	Office Yoga 60 min	60 min
Health	Yoga for ADHD 90 min	90 min
Whole body	Yoga for Shoulders and Shoulder Blades 10 min	10 min
Whole body	Yoga for Shoulders and Shoulder Blades 15 min	15 min
Whole body	Yoga for Shoulders and Shoulder Blades 20 min	20 min
Whole body	Yoga for Shoulders and Shoulder Blades 25 min	25 min
Joints	Yoga for Shoulders and Shoulder Blades 30 min	30 min
Joints	Yoga for Shoulders and Shoulder Blades 45 min	45 min
Whole body	Yoga for Shoulders and Shoulder Blades 60 min	60 min
Whole body	Yoga for Shoulders and Shoulder Blades 90 min	90 min
Habits	Sugar-Free 60 min	60 min
Habits	Sugar-Free 90 min	90 min
Flexibility	Gentle Yoga 30 min	30 min
Flexibility	Gentle Yoga 45 min	45 min
Flexibility	Gentle Yoga 60 min	60 min
Sports	Yoga for Golfers 10 min	10 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
Energy	Mat Pilates 15 min	15 min
Energy	Mat Pilates 25 min	25 min
Energy	Mat Pilates 30 min	30 min
Energy	Mat Pilates 45 min	45 min
Energy	Mat Pilates 60 min	60 min
Energy	Mat Pilates 90 min	90 min

Upward Stretch occurs 127 times in ready-made courses

Theme	Title	Duration	Day
Health	Strengthen Your Immunity 4 w. Day: 1, 2, 3, 4, 6, 7, 8, 9, 12, 13, 14, 21, 22, 23, 24, 26, 27, 28	4 w.	1, 2, 3, 4, 6, 7, 8, 9, 12, 13, 14, 21, 22, 23, 24, 26, 27, 28
Whole body	Flexible Body 4 w. Day: 1, 2, 3, 4, 5, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23	4 w.	1, 2, 3, 4, 5, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23
Weight loss	Weight Loss 4 w. Day: 1, 2, 3, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28	4 w.	1, 2, 3, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28
Stress relief	Stress Relief 4 w. Day: 1, 2, 3, 5, 7, 9, 10, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 27, 28	4 w.	1, 2, 3, 5, 7, 9, 10, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 27, 28
Whole body	Front Splits 5 w. Day: 1, 5, 7, 8, 19, 23, 25, 26, 35	5 w.	1, 5, 7, 8, 19, 23, 25, 26, 35
Stress relief	Overcoming Depression 4 w. Day: 1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 16, 17, 28	4 w.	1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 16, 17, 28
Whole body	Healthy Joints 4 w. Day: 1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 15, 16, 17, 21, 22, 23, 25, 26, 27, 28	4 w.	1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 15, 16, 17, 21, 22, 23, 25, 26, 27, 28
Beginners	Yoga for Beginners 3 w. Day: 1, 2, 14	3 w.	1, 2, 14
Sleep	Healthy Sleep 4 w. Day: 5	4 w.	5
Whole body	Build Your Balance 4 w. Day: 1, 23	4 w.	1, 23
Back	Regal Posture 4 w. Day: 1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 19, 22, 25	4 w.	1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 19, 22, 25
Weight loss	Toned Abs 4 w. Day: 4, 22, 26, 28	4 w.	4, 22, 26, 28
Whole body	Touch the Floor 4 w. Day: 4, 5, 10, 11, 14, 15, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28	4 w.	4, 5, 10, 11, 14, 15, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28
Energy	Energizing Morning 4 w. Day: 1, 3, 4, 5, 14, 15, 22, 26, 27	4 w.	1, 3, 4, 5, 14, 15, 22, 26, 27
Beginners	First Steps in Meditation 2 w. Day: 8	2 w.	8
Beginners	Yoga for Beginners 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Weight loss	Weight Loss 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
Beginners	Yoga for Beginners 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 1 w. Day: 1, 3, 4, 5, 6, 7	1 w.	1, 3, 4, 5, 6, 7
Weight loss	Weight Loss 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
Confidence	Boost Your Self-Esteem 4 w. Day: 5, 7, 8, 10, 11, 17, 21, 22, 25, 26, 27, 28	4 w.	5, 7, 8, 10, 11, 17, 21, 22, 25, 26, 27, 28
Weight loss	Slim Waist 4 w. Day: 5	4 w.	5
Whole body	Strong Arms 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
Weight loss	Lean Legs 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
Back	Relief from Lower Back Pain 4 w. Day: 5, 23, 25, 28	4 w.	5, 23, 25, 28
Stress relief	Relaxation 4 w. Day: 1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 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, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28
Whole body	Strong Arms 2 w. Day: 1, 2, 3, 4, 5, 7, 8, 9	2 w.	1, 2, 3, 4, 5, 7, 8, 9
Stress relief	Overcoming Depression 2 w. Day: 12, 13, 14	2 w.	12, 13, 14
Back	Regal Posture 2 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 14	2 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 14
Back	Healthy Back 2 w. Day: 2, 4, 11	2 w.	2, 4, 11
Whole body	Healthy Joints 2 w. Day: 2	2 w.	2
Whole body	Flexible Body 2 w. Day: 1, 2, 5, 7, 11	2 w.	1, 2, 5, 7, 11
Whole body	Strong Arms 1 w. Day: 1, 2, 3, 4, 5, 6	1 w.	1, 2, 3, 4, 5, 6
Confidence	Boost Your Self-Esteem 1 w. Day: 3, 5, 6	1 w.	3, 5, 6
Energy	Energizing Morning 1 w. Day: 1, 2, 3, 4, 5, 6	1 w.	1, 2, 3, 4, 5, 6
Back	Regal Posture 1 w. Day: 1, 2, 3, 7	1 w.	1, 2, 3, 7
Weight loss	Awaken Your Strength 1 w. Day: 1, 2, 3, 4, 5	1 w.	1, 2, 3, 4, 5
Back	Healthy Back 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Health	Strengthen Your Immunity 1 w. Day: 1, 2, 3	1 w.	1, 2, 3
Weight loss	Awaken Your Strength 2 w. Day: 1, 6	2 w.	1, 6
Whole body	Firm Glutes 2 w. Day: 11	2 w.	11
Confidence	Boost Your Self-Esteem 2 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 11, 13	2 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 11, 13
Health	Strengthen Your Immunity 2 w. Day: 1, 2, 7, 12	2 w.	1, 2, 7, 12
Health	Strengthen Your Immunity 3 w. Day: 1, 2, 3, 8, 9, 14, 19	3 w.	1, 2, 3, 8, 9, 14, 19
Whole body	Flexible Body 3 w. Day: 8, 9, 12, 14, 18	3 w.	8, 9, 12, 14, 18
Stress relief	Overcoming Depression 3 w. Day: 19, 20, 21	3 w.	19, 20, 21
Whole body	Healthy Joints 3 w. Day: 9	3 w.	9
Weight loss	Awaken Your Strength 3 w. Day: 1, 2, 3, 4, 5, 8, 13	3 w.	1, 2, 3, 4, 5, 8, 13
Back	Regal Posture 3 w. Day: 1, 2, 3, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 21	3 w.	1, 2, 3, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 21
Energy	Energizing Morning 3 w. Day: 1, 2, 3, 4, 5, 6	3 w.	1, 2, 3, 4, 5, 6
Beginners	First Steps in Meditation 3 w. Day: 15	3 w.	15
Whole body	Firm Glutes 3 w. Day: 18	3 w.	18
Confidence	Boost Your Self-Esteem 3 w. Day: 3, 5, 6, 8, 9, 10, 11, 12, 13, 14, 15, 16, 18, 20	3 w.	3, 5, 6, 8, 9, 10, 11, 12, 13, 14, 15, 16, 18, 20
Whole body	Strong Arms 3 w. Day: 1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 14, 15, 16	3 w.	1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 14, 15, 16
Back	Healthy Back 3 w. Day: 1, 2, 3, 4, 5, 6, 7, 9, 11, 18	3 w.	1, 2, 3, 4, 5, 6, 7, 9, 11, 18
Health	Quit Smoking 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Health	Quit Smoking 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
Health	Quit Smoking 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
Health	Quit Smoking 4 w. Day: 1, 2, 3, 4, 5, 6, 8, 9, 10, 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, 12, 13, 14, 15, 16, 17, 18, 19, 20, 22, 23, 24, 25, 26, 27
Health	Quit Drinking 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Health	Quit Drinking 2 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 13	2 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 13
Health	Quit Drinking 3 w. Day: 1, 2, 3, 4, 5, 6, 8	3 w.	1, 2, 3, 4, 5, 6, 8
Health	Quit Drinking 4 w. Day: 4, 8, 9, 10, 12, 15, 17, 20	4 w.	4, 8, 9, 10, 12, 15, 17, 20
Back	Yoga for Scoliosis 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Back	Yoga for Scoliosis 2 w. Day: 2, 3, 4, 6, 7, 8, 9, 11, 13	2 w.	2, 3, 4, 6, 7, 8, 9, 11, 13
Back	Yoga for Scoliosis 3 w. Day: 1, 2, 3, 4, 5, 6, 8, 9, 11, 12, 13, 14, 15, 17, 19, 21	3 w.	1, 2, 3, 4, 5, 6, 8, 9, 11, 12, 13, 14, 15, 17, 19, 21
Back	Yoga for Scoliosis 4 w. Day: 1, 2, 4, 5, 6, 7, 8, 10, 13, 14, 15, 17, 21, 23, 24, 26, 27, 28	4 w.	1, 2, 4, 5, 6, 7, 8, 10, 13, 14, 15, 17, 21, 23, 24, 26, 27, 28
Men's health	Prolong Sexual Pleasure 12 w. Day: 3, 5, 30, 50, 54, 55	12 w.	3, 5, 30, 50, 54, 55
Whole body	Front Splits 4 w. Day: 8, 11, 12	4 w.	8, 11, 12
Whole body	Middle Splits 4 w. Day: 6, 8, 9, 12, 13	4 w.	6, 8, 9, 12, 13
Whole body	Middle Splits 5 w. Day: 1, 2, 3, 4, 5, 6	5 w.	1, 2, 3, 4, 5, 6
Health	Reduce Puffiness 2 w. Day: 1, 2, 3, 4, 6, 8, 9, 10, 11, 12	2 w.	1, 2, 3, 4, 6, 8, 9, 10, 11, 12
Health	Reduce Puffiness 3 w. Day: 1, 2, 3, 4, 6	3 w.	1, 2, 3, 4, 6
Health	Reduce Puffiness 4 w. Day: 1, 3, 4, 5, 23, 24, 26	4 w.	1, 3, 4, 5, 23, 24, 26
Whole body	Open Your Hips 4 w. Day: 1, 2, 3, 15, 19	4 w.	1, 2, 3, 15, 19
Stress relief	Inner Harmony 4 w. Day: 1, 2, 16, 19, 20	4 w.	1, 2, 16, 19, 20
Health	Healthy Heart 1 w. Day: 1, 2, 4, 5, 7	1 w.	1, 2, 4, 5, 7
Health	Healthy Heart 2 w. Day: 1, 3, 4, 6, 7, 8, 9, 12, 13	2 w.	1, 3, 4, 6, 7, 8, 9, 12, 13
Health	Healthy Heart 3 w. Day: 1, 3, 4, 5	3 w.	1, 3, 4, 5
Health	Healthy Heart 4 w. Day: 1, 2, 5, 6, 8, 10, 11, 13	4 w.	1, 2, 5, 6, 8, 10, 11, 13
Whole body	Advanced Yoga 3 w. Day: 1, 4, 5, 6	3 w.	1, 4, 5, 6
Whole body	Advanced Yoga 4 w. Day: 1, 3, 4, 5, 8, 10, 11, 12	4 w.	1, 3, 4, 5, 8, 10, 11, 12
Whole body	Advanced Yoga 5 w. Day: 1, 2, 3, 4, 5, 6, 8, 10, 13, 15, 25	5 w.	1, 2, 3, 4, 5, 6, 8, 10, 13, 15, 25
Women's health	Postpartum Recovery 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Women's health	Postpartum Recovery 2 w. Day: 1, 3, 4, 5, 7, 8, 10, 11, 12, 14	2 w.	1, 3, 4, 5, 7, 8, 10, 11, 12, 14
Women's health	Postpartum Recovery 3 w. Day: 1, 3, 4, 6, 8, 10, 11, 12	3 w.	1, 3, 4, 6, 8, 10, 11, 12
Women's health	Postpartum Recovery 4 w. Day: 1, 3, 4, 5, 6, 9, 10, 11, 12, 13	4 w.	1, 3, 4, 5, 6, 9, 10, 11, 12, 13
Back	Healthy Neck 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Back	Healthy Neck 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 Neck 3 w. Day: 1, 2, 3, 4, 5, 7, 8, 9, 10, 13, 14, 15, 16, 20, 21	3 w.	1, 2, 3, 4, 5, 7, 8, 9, 10, 13, 14, 15, 16, 20, 21
Back	Healthy Neck 4 w. Day: 1, 2, 3, 4, 5, 6, 8, 11, 12, 15, 16, 17, 18, 19, 20, 22, 23, 24, 25, 26, 27	4 w.	1, 2, 3, 4, 5, 6, 8, 11, 12, 15, 16, 17, 18, 19, 20, 22, 23, 24, 25, 26, 27
Health	Headache Relief 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Health	Headache Relief 2 w. Day: 1, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14	2 w.	1, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14
Health	Headache Relief 3 w. Day: 1, 3, 4, 5, 6, 8, 9, 10, 13, 15, 16, 17, 18	3 w.	1, 3, 4, 5, 6, 8, 9, 10, 13, 15, 16, 17, 18
Health	Headache Relief 4 w. Day: 1, 5, 6, 8, 9, 13, 15, 16, 17, 19, 20, 23, 24, 26, 27	4 w.	1, 5, 6, 8, 9, 13, 15, 16, 17, 19, 20, 23, 24, 26, 27
Weight loss	Lean Body 1 w. Day: 2, 3, 4, 5	1 w.	2, 3, 4, 5
Whole body	Beautiful Bust 1 w. Day: 1, 2, 5, 6	1 w.	1, 2, 5, 6
Whole body	Beautiful Bust 2 w. Day: 2, 3, 4, 5, 8	2 w.	2, 3, 4, 5, 8
Whole body	Beautiful Bust 3 w. Day: 1, 4, 9, 11, 12, 15, 17	3 w.	1, 4, 9, 11, 12, 15, 17
Whole body	Beautiful Bust 4 w. Day: 8, 10, 19	4 w.	8, 10, 19
Health	Healthy Digestion 2 w. Day: 1, 5, 7, 9, 10	2 w.	1, 5, 7, 9, 10
Health	Healthy Digestion 3 w. Day: 1, 10, 15, 19	3 w.	1, 10, 15, 19
Health	Healthy Digestion 4 w. Day: 2, 4, 12, 18, 23, 26	4 w.	2, 4, 12, 18, 23, 26
Men's health	Prolong Sexual Pleasure 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Men's health	Prolong Sexual Pleasure 2 w. Day: 1, 3, 10	2 w.	1, 3, 10
Men's health	Prolong Sexual Pleasure 3 w. Day: 1, 3, 6, 9, 12, 13	3 w.	1, 3, 6, 9, 12, 13
Men's health	Prolong Sexual Pleasure 4 w. Day: 1, 4, 8, 10, 13, 15, 16, 17, 19, 20	4 w.	1, 4, 8, 10, 13, 15, 16, 17, 19, 20
Stress relief	Yoga in the Big City 1 w. Day: 1, 2, 6	1 w.	1, 2, 6
Stress relief	Yoga in the Big City 2 w. Day: 1, 5, 8, 13	2 w.	1, 5, 8, 13
Stress relief	Yoga in the Big City 3 w. Day: 1, 2, 6, 8, 13, 15, 18, 19, 20, 21	3 w.	1, 2, 6, 8, 13, 15, 18, 19, 20, 21
Stress relief	Yoga in the Big City 4 w. Day: 1, 2, 6, 8, 13, 15, 18, 19, 20, 21, 22, 26, 27	4 w.	1, 2, 6, 8, 13, 15, 18, 19, 20, 21, 22, 26, 27
Back	Atlas Stands Tall 1 w. Day: 1, 2, 3, 4, 5, 6	1 w.	1, 2, 3, 4, 5, 6
Back	Atlas Stands Tall 2 w. Day: 1, 2, 3, 4, 5, 6, 8, 9, 11, 13	2 w.	1, 2, 3, 4, 5, 6, 8, 9, 11, 13
Back	Atlas Stands Tall 3 w. Day: 1, 2, 3, 4, 5, 6, 8, 9, 11, 13, 15, 17	3 w.	1, 2, 3, 4, 5, 6, 8, 9, 11, 13, 15, 17
Back	Atlas Stands Tall 4 w. Day: 1, 2, 3, 4, 5, 6, 8, 9, 11, 13, 15, 17, 22, 24	4 w.	1, 2, 3, 4, 5, 6, 8, 9, 11, 13, 15, 17, 22, 24
Stress relief	The Calm Formula 1 w. Day: 6	1 w.	6
Stress relief	The Calm Formula 2 w. Day: 6, 8, 12	2 w.	6, 8, 12
Stress relief	The Calm Formula 3 w. Day: 6, 8, 12, 19, 20	3 w.	6, 8, 12, 19, 20
Stress relief	The Calm Formula 4 w. Day: 6, 8, 12, 19, 20, 25, 27, 28	4 w.	6, 8, 12, 19, 20, 25, 27, 28
Whole body	Flexibility Whisperer 1 w. Day: 1, 5, 6	1 w.	1, 5, 6
Whole body	Flexibility Whisperer 2 w. Day: 1, 5, 6, 11	2 w.	1, 5, 6, 11
Whole body	Flexibility Whisperer 3 w. Day: 1, 5, 6, 11, 18	3 w.	1, 5, 6, 11, 18
Whole body	Flexibility Whisperer 4 w. Day: 1, 5, 6, 11, 18, 22, 24, 26, 28	4 w.	1, 5, 6, 11, 18, 22, 24, 26, 28
Weight loss	Intensive Weight Loss 1 w. Day: 1, 4, 7	1 w.	1, 4, 7
Weight loss	Intensive Weight Loss 2 w. Day: 1, 4, 7, 8, 10, 11	2 w.	1, 4, 7, 8, 10, 11
Weight loss	Intensive Weight Loss 3 w. Day: 1, 4, 7, 8, 10, 11, 16, 18, 20	3 w.	1, 4, 7, 8, 10, 11, 16, 18, 20
Weight loss	Intensive Weight Loss 4 w. Day: 1, 4, 7, 8, 10, 11, 16, 18, 20, 22, 23, 24	4 w.	1, 4, 7, 8, 10, 11, 16, 18, 20, 22, 23, 24

Details of the exercise

Where can I meet

Lesson search

Challenges

Upward Stretch occurs 385 times in ready-made lessons

Lesson	Duration
Prenatal Yoga	25 min
Prenatal Yoga	60 min
A. Shishonin's Routine	30 min
A. Shishonin's Routine	10 min
A. Shishonin's Routine	15 min
A. Shishonin's Routine	25 min
A. Shishonin's Routine	20 min
Strength Routine	15 min
Strength Routine	20 min
Strength Routine	25 min
Strength Routine	30 min
Strength Routine	10 min
Strength Routine	60 min
Strength Routine	90 min
Tibetan Exercises	25 min
Strong Arms	10 min
Strong Arms	15 min
Strong Arms	20 min
Strong Arms	25 min
Strong Arms	30 min
Strong Arms	45 min
Strong Arms	60 min
Strong Arms	90 min
Slim Legs	10 min
Slim Legs	15 min
Slim Legs	20 min
Slim Legs	25 min
Slim Legs	30 min
Slim Legs	45 min
Slim Legs	60 min
Slim Legs	90 min
Joint Mobility	10 min
Joint Mobility	15 min
Joint Mobility	20 min
Joint Mobility	25 min
Joint Mobility	30 min
Joint Mobility	45 min
Joint Mobility	60 min
Joint Mobility	90 min
Better Vision	10 min
Better Vision	15 min
Better Vision	20 min
Better Vision	25 min
Better Vision	30 min
Better Vision	45 min
Better Vision	60 min
Better Vision	90 min
Firm Glutes	10 min
Firm Glutes	15 min
Firm Glutes	20 min
Firm Glutes	25 min
Firm Glutes	30 min
Firm Glutes	45 min
Firm Glutes	60 min
Firm Glutes	90 min
Slim Waist	10 min
Slim Waist	15 min
Slim Waist	20 min
Slim Waist	25 min
Slim Waist	30 min
Slim Waist	45 min
Slim Waist	60 min
Slim Waist	90 min
Preparing for Pregnancy	10 min
Preparing for Pregnancy	15 min
Preparing for Pregnancy	20 min
Preparing for Pregnancy	25 min
Preparing for Pregnancy	30 min
Preparing for Pregnancy	45 min
Preparing for Pregnancy	60 min
Preparing for Pregnancy	90 min
Postnatal Recovery	10 min
Postnatal Recovery	15 min
Postnatal Recovery	20 min
Postnatal Recovery	25 min
Postnatal Recovery	30 min
Postnatal Recovery	45 min
Postnatal Recovery	60 min
Yoga During Your Period	10 min
Yoga During Your Period	15 min
Yoga During Your Period	20 min
Yoga During Your Period	25 min
Yoga During Your Period	30 min
Yoga During Your Period	45 min
Yoga During Your Period	60 min
Yoga During Your Period	90 min
Stress Relief	10 min
Stress Relief	15 min
Stress Relief	20 min
Stress Relief	25 min
Stress Relief	30 min
Stress Relief	45 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
Lift Your Spirits	10 min
Lift Your Spirits	15 min
Lift Your Spirits	20 min
Lift Your Spirits	25 min
Lift Your Spirits	30 min
Lift Your Spirits	45 min
Lift Your Spirits	60 min
Lift Your Spirits	90 min
Evening Routine	90 min
Overcoming Depression	10 min
Overcoming Depression	15 min
Overcoming Depression	20 min
Overcoming Depression	25 min
Overcoming Depression	30 min
Overcoming Depression	45 min
Overcoming Depression	60 min
Overcoming Depression	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
Healthy Neck	10 min
Healthy Neck	15 min
Healthy Neck	20 min
Healthy Neck	25 min
Healthy Neck	30 min
Healthy Neck	45 min
Healthy Neck	60 min
Healthy Neck	90 min
Healthy Digestion	45 min
Yoga for Swimmers	10 min
Yoga for Swimmers	15 min
Yoga for Swimmers	20 min
Yoga for Swimmers	25 min
Yoga for Swimmers	30 min
Yoga for Swimmers	60 min
Yoga for Swimmers	45 min
Yoga for Swimmers	90 min
Yoga for Tennis Players	15 min
Yoga for Tennis Players	20 min
Yoga for Tennis Players	25 min
Yoga for Tennis Players	30 min
Yoga for Tennis Players	45 min
Yoga for Tennis Players	60 min
Yoga for Tennis Players	10 min
Yoga for Tennis Players	90 min
Cardio Yoga 60+	10 min
Cardio Yoga 60+	15 min
Cardio Yoga 60+	20 min
Cardio Yoga 60+	25 min
Cardio Yoga 60+	30 min
Yoga 60+: Back and Posture	10 min
Yoga 60+: Back and Posture	15 min
Yoga 60+: Back and Posture	20 min
Yoga 60+: Back and Posture	25 min
Yoga 60+: Back and Posture	30 min
Yoga 60+ for High Blood Pressure	10 min
Yoga 60+ for High Blood Pressure	15 min
Yoga 60+ for High Blood Pressure	20 min
Yoga 60+ for High Blood Pressure	25 min
Yoga 60+ for High Blood Pressure	30 min
Yoga 60+ for Calm	15 min
Yoga 60+ for Calm	20 min
Yoga 60+ for Calm	25 min
Yoga 60+ for Calm	30 min
Yoga 60+ for Immune Support	10 min
Yoga 60+ for Immune Support	15 min
Yoga 60+ for Immune Support	20 min
Yoga 60+ for Immune Support	25 min
Yoga 60+ for Immune Support	30 min
Cardio Yoga 75+	10 min
Cardio Yoga 75+	15 min
Cardio Yoga 75+	20 min
Yoga 75+: Back and Posture	10 min
Yoga 75+: Back and Posture	15 min
Yoga 75+: Back and Posture	20 min
Yoga 75+ for High Blood Pressure	10 min
Yoga 75+ for High Blood Pressure	15 min
Yoga 75+ for High Blood Pressure	20 min
Cardio Yoga	10 min
Cardio Yoga	15 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	10 min
Yoga for the Chest and Posture	15 min
Yoga for the Chest and Posture	20 min
Yoga for the Chest and Posture	25 min
Yoga for the Chest and Posture	30 min
Yoga for the Chest and Posture	45 min
Yoga for the Chest and Posture	60 min
Yoga for the Chest and Posture	90 min
Yoga for Easier Breathing	10 min
Yoga for Easier Breathing	15 min
Yoga for Easier Breathing	20 min
Yoga for Easier Breathing	25 min
Yoga for Easier Breathing	30 min
Yoga for Easier Breathing	45 min
Yoga for Easier Breathing	60 min
Yoga for Easier Breathing	90 min
Men's Strength	45 min
Men's Strength	60 min
Men's Strength	90 min
Yoga for the Neck and Shoulders	10 min
Yoga for the Neck and Shoulders	15 min
Yoga for the Neck and Shoulders	20 min
Yoga for the Neck and Shoulders	25 min
Yoga for the Neck and Shoulders	30 min
Yoga for the Neck and Shoulders	45 min
Yoga for the Neck and Shoulders	60 min
Yoga for the Neck and Shoulders	90 min
Yoga Before a Flight	25 min
Yoga Before a Flight	30 min
Yoga Before a Flight	45 min
Yoga Before a Flight	60 min
Yoga Before a Flight	90 min
Yoga for Low Blood Pressure	10 min
Yoga for Low Blood Pressure	15 min
Yoga for Low Blood Pressure	20 min
Yoga for Low Blood Pressure	25 min
Yoga for Low Blood Pressure	30 min
Yoga for Low Blood Pressure	45 min
Yoga for Low Blood Pressure	60 min
Yoga for Low Blood Pressure	90 min
Yoga for High Blood Pressure	10 min
Yoga for High Blood Pressure	15 min
Yoga for High Blood Pressure	20 min
Yoga for High Blood Pressure	25 min
Yoga for High Blood Pressure	30 min
Yoga for High Blood Pressure	45 min
Yoga for High Blood Pressure	60 min
Yoga for High Blood Pressure	90 min
Yoga for Weight Loss	10 min
Yoga for Weight Loss	15 min
Yoga for Weight Loss	20 min
Yoga for Weight Loss	25 min
Yoga for Weight Loss	30 min
Yoga for Weight Loss	60 min
Yoga for Weight Loss	90 min
Good Posture	10 min
Good Posture	15 min
Good Posture	20 min
Good Posture	25 min
Good Posture	30 min
Good Posture	45 min
Good Posture	60 min
Good Posture	90 min
Awaken Your Strength	10 min
Awaken Your Strength	15 min
Awaken Your Strength	20 min
Awaken Your Strength	25 min
Awaken Your Strength	30 min
Awaken Your Strength	45 min
Awaken Your Strength	60 min
Awaken Your Strength	90 min
Yoga for Diabetes	10 min
Yoga for Diabetes	15 min
Yoga for Diabetes	20 min
Yoga for Diabetes	25 min
Yoga for Diabetes	30 min
Yoga for Diabetes	45 min
Yoga for Diabetes	60 min
Yoga for Diabetes	90 min
Yoga When Giving Up Alcohol	20 min
Yoga When Giving Up Alcohol	25 min
Yoga When Giving Up Alcohol	30 min
Yoga When Giving Up Alcohol	45 min
Yoga When Giving Up Alcohol	60 min
Yoga When Quitting Smoking	15 min
Yoga When Quitting Smoking	20 min
Yoga When Quitting Smoking	25 min
Yoga When Quitting Smoking	30 min
Yoga When Quitting Smoking	45 min
Yoga When Quitting Smoking	60 min
Yoga When Quitting Smoking	90 min
Yoga When Quitting Smoking	10 min
Yoga When Giving Up Alcohol	10 min
Yoga for Anxiety Relief	10 min
Yoga for Anxiety Relief	15 min
Yoga for Anxiety Relief	25 min
Yoga for Anxiety Relief	30 min
Yoga for Anxiety Relief	45 min
Yoga for Anxiety Relief	60 min
Yoga for Anxiety Relief	90 min
Yoga for Anxiety Relief	20 min
Swelling Relief	45 min
Swelling Relief	60 min
Swelling Relief	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
Lasting Pleasure	90 min
Muscle Tension Relief	25 min
Muscle Tension Relief	45 min
Muscle Tension Relief	60 min
Muscle Tension Relief	90 min
Slim Body	60 min
Slim Body	90 min
Yoga for Beginners	25 min
Yoga for Beginners	30 min
Yoga for Beginners	45 min
Yoga for Beginners	60 min
Yoga for Beginners	90 min
Yoga After Work	45 min
Yoga After Work	60 min
Yoga After Work	90 min
Yoga for Weight Loss	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
Yoga for Hands and Wrists	10 min
Yoga for Hands and Wrists	15 min
Yoga for Hands and Wrists	20 min
Yoga for Hands and Wrists	25 min
Yoga for Hands and Wrists	30 min
Yoga for Hands and Wrists	45 min
Yoga for Hands and Wrists	60 min
Yoga for Hands and Wrists	90 min
Yoga for Cyclists	90 min
Yoga for Football Players	60 min
Yoga During Menopause	45 min
Yoga During Menopause	60 min
Yoga During Menopause	90 min
Yoga for Calm and Muscle Tone	10 min
Yoga for Calm and Muscle Tone	15 min
Yoga for Calm and Muscle Tone	20 min
Yoga for Calm and Muscle Tone	25 min
Yoga for Calm and Muscle Tone	30 min
Yoga for Calm and Muscle Tone	45 min
Yoga for Calm and Muscle Tone	60 min
Yoga for Calm and Muscle Tone	90 min
Office Yoga	10 min
Office Yoga	15 min
Office Yoga	20 min
Office Yoga	25 min
Office Yoga	45 min
Office Yoga	60 min
Yoga for ADHD	90 min
Yoga for Shoulders and Shoulder Blades	10 min
Yoga for Shoulders and Shoulder Blades	15 min
Yoga for Shoulders and Shoulder Blades	20 min
Yoga for Shoulders and Shoulder Blades	25 min
Yoga for Shoulders and Shoulder Blades	30 min
Yoga for Shoulders and Shoulder Blades	45 min
Yoga for Shoulders and Shoulder Blades	60 min
Yoga for Shoulders and Shoulder Blades	90 min
Sugar-Free	60 min
Sugar-Free	90 min
Gentle Yoga	30 min
Gentle Yoga	45 min
Gentle Yoga	60 min
Yoga for Golfers	10 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
Mat Pilates	15 min
Mat Pilates	25 min
Mat Pilates	30 min
Mat Pilates	45 min
Mat Pilates	60 min
Mat Pilates	90 min

Upward Stretch occurs 127 times in ready-made courses

Theme	Title	Duration	Day
Health	Strengthen Your Immunity 4 w. Day: 1, 2, 3, 4, 6, 7, 8, 9, 12, 13, 14, 21, 22, 23, 24, 26, 27, 28	4 w.	1, 2, 3, 4, 6, 7, 8, 9, 12, 13, 14, 21, 22, 23, 24, 26, 27, 28
Whole body	Flexible Body 4 w. Day: 1, 2, 3, 4, 5, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23	4 w.	1, 2, 3, 4, 5, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23
Weight loss	Weight Loss 4 w. Day: 1, 2, 3, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28	4 w.	1, 2, 3, 8, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28
Stress relief	Stress Relief 4 w. Day: 1, 2, 3, 5, 7, 9, 10, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 27, 28	4 w.	1, 2, 3, 5, 7, 9, 10, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 27, 28
Whole body	Front Splits 5 w. Day: 1, 5, 7, 8, 19, 23, 25, 26, 35	5 w.	1, 5, 7, 8, 19, 23, 25, 26, 35
Stress relief	Overcoming Depression 4 w. Day: 1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 16, 17, 28	4 w.	1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 16, 17, 28
Whole body	Healthy Joints 4 w. Day: 1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 15, 16, 17, 21, 22, 23, 25, 26, 27, 28	4 w.	1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 15, 16, 17, 21, 22, 23, 25, 26, 27, 28
Beginners	Yoga for Beginners 3 w. Day: 1, 2, 14	3 w.	1, 2, 14
Sleep	Healthy Sleep 4 w. Day: 5	4 w.	5
Whole body	Build Your Balance 4 w. Day: 1, 23	4 w.	1, 23
Back	Regal Posture 4 w. Day: 1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 19, 22, 25	4 w.	1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 19, 22, 25
Weight loss	Toned Abs 4 w. Day: 4, 22, 26, 28	4 w.	4, 22, 26, 28
Whole body	Touch the Floor 4 w. Day: 4, 5, 10, 11, 14, 15, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28	4 w.	4, 5, 10, 11, 14, 15, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28
Energy	Energizing Morning 4 w. Day: 1, 3, 4, 5, 14, 15, 22, 26, 27	4 w.	1, 3, 4, 5, 14, 15, 22, 26, 27
Beginners	First Steps in Meditation 2 w. Day: 8	2 w.	8
Beginners	Yoga for Beginners 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Weight loss	Weight Loss 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
Beginners	Yoga for Beginners 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 1 w. Day: 1, 3, 4, 5, 6, 7	1 w.	1, 3, 4, 5, 6, 7
Weight loss	Weight Loss 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
Confidence	Boost Your Self-Esteem 4 w. Day: 5, 7, 8, 10, 11, 17, 21, 22, 25, 26, 27, 28	4 w.	5, 7, 8, 10, 11, 17, 21, 22, 25, 26, 27, 28
Weight loss	Slim Waist 4 w. Day: 5	4 w.	5
Whole body	Strong Arms 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
Weight loss	Lean Legs 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
Back	Relief from Lower Back Pain 4 w. Day: 5, 23, 25, 28	4 w.	5, 23, 25, 28
Stress relief	Relaxation 4 w. Day: 1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 13, 14, 15, 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, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28
Whole body	Strong Arms 2 w. Day: 1, 2, 3, 4, 5, 7, 8, 9	2 w.	1, 2, 3, 4, 5, 7, 8, 9
Stress relief	Overcoming Depression 2 w. Day: 12, 13, 14	2 w.	12, 13, 14
Back	Regal Posture 2 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 14	2 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 14
Back	Healthy Back 2 w. Day: 2, 4, 11	2 w.	2, 4, 11
Whole body	Healthy Joints 2 w. Day: 2	2 w.	2
Whole body	Flexible Body 2 w. Day: 1, 2, 5, 7, 11	2 w.	1, 2, 5, 7, 11
Whole body	Strong Arms 1 w. Day: 1, 2, 3, 4, 5, 6	1 w.	1, 2, 3, 4, 5, 6
Confidence	Boost Your Self-Esteem 1 w. Day: 3, 5, 6	1 w.	3, 5, 6
Energy	Energizing Morning 1 w. Day: 1, 2, 3, 4, 5, 6	1 w.	1, 2, 3, 4, 5, 6
Back	Regal Posture 1 w. Day: 1, 2, 3, 7	1 w.	1, 2, 3, 7
Weight loss	Awaken Your Strength 1 w. Day: 1, 2, 3, 4, 5	1 w.	1, 2, 3, 4, 5
Back	Healthy Back 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Health	Strengthen Your Immunity 1 w. Day: 1, 2, 3	1 w.	1, 2, 3
Weight loss	Awaken Your Strength 2 w. Day: 1, 6	2 w.	1, 6
Whole body	Firm Glutes 2 w. Day: 11	2 w.	11
Confidence	Boost Your Self-Esteem 2 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 11, 13	2 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 11, 13
Health	Strengthen Your Immunity 2 w. Day: 1, 2, 7, 12	2 w.	1, 2, 7, 12
Health	Strengthen Your Immunity 3 w. Day: 1, 2, 3, 8, 9, 14, 19	3 w.	1, 2, 3, 8, 9, 14, 19
Whole body	Flexible Body 3 w. Day: 8, 9, 12, 14, 18	3 w.	8, 9, 12, 14, 18
Stress relief	Overcoming Depression 3 w. Day: 19, 20, 21	3 w.	19, 20, 21
Whole body	Healthy Joints 3 w. Day: 9	3 w.	9
Weight loss	Awaken Your Strength 3 w. Day: 1, 2, 3, 4, 5, 8, 13	3 w.	1, 2, 3, 4, 5, 8, 13
Back	Regal Posture 3 w. Day: 1, 2, 3, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 21	3 w.	1, 2, 3, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 21
Energy	Energizing Morning 3 w. Day: 1, 2, 3, 4, 5, 6	3 w.	1, 2, 3, 4, 5, 6
Beginners	First Steps in Meditation 3 w. Day: 15	3 w.	15
Whole body	Firm Glutes 3 w. Day: 18	3 w.	18
Confidence	Boost Your Self-Esteem 3 w. Day: 3, 5, 6, 8, 9, 10, 11, 12, 13, 14, 15, 16, 18, 20	3 w.	3, 5, 6, 8, 9, 10, 11, 12, 13, 14, 15, 16, 18, 20
Whole body	Strong Arms 3 w. Day: 1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 14, 15, 16	3 w.	1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 14, 15, 16
Back	Healthy Back 3 w. Day: 1, 2, 3, 4, 5, 6, 7, 9, 11, 18	3 w.	1, 2, 3, 4, 5, 6, 7, 9, 11, 18
Health	Quit Smoking 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Health	Quit Smoking 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
Health	Quit Smoking 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
Health	Quit Smoking 4 w. Day: 1, 2, 3, 4, 5, 6, 8, 9, 10, 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, 12, 13, 14, 15, 16, 17, 18, 19, 20, 22, 23, 24, 25, 26, 27
Health	Quit Drinking 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Health	Quit Drinking 2 w. Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 13	2 w.	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 13
Health	Quit Drinking 3 w. Day: 1, 2, 3, 4, 5, 6, 8	3 w.	1, 2, 3, 4, 5, 6, 8
Health	Quit Drinking 4 w. Day: 4, 8, 9, 10, 12, 15, 17, 20	4 w.	4, 8, 9, 10, 12, 15, 17, 20
Back	Yoga for Scoliosis 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Back	Yoga for Scoliosis 2 w. Day: 2, 3, 4, 6, 7, 8, 9, 11, 13	2 w.	2, 3, 4, 6, 7, 8, 9, 11, 13
Back	Yoga for Scoliosis 3 w. Day: 1, 2, 3, 4, 5, 6, 8, 9, 11, 12, 13, 14, 15, 17, 19, 21	3 w.	1, 2, 3, 4, 5, 6, 8, 9, 11, 12, 13, 14, 15, 17, 19, 21
Back	Yoga for Scoliosis 4 w. Day: 1, 2, 4, 5, 6, 7, 8, 10, 13, 14, 15, 17, 21, 23, 24, 26, 27, 28	4 w.	1, 2, 4, 5, 6, 7, 8, 10, 13, 14, 15, 17, 21, 23, 24, 26, 27, 28
Men's health	Prolong Sexual Pleasure 12 w. Day: 3, 5, 30, 50, 54, 55	12 w.	3, 5, 30, 50, 54, 55
Whole body	Front Splits 4 w. Day: 8, 11, 12	4 w.	8, 11, 12
Whole body	Middle Splits 4 w. Day: 6, 8, 9, 12, 13	4 w.	6, 8, 9, 12, 13
Whole body	Middle Splits 5 w. Day: 1, 2, 3, 4, 5, 6	5 w.	1, 2, 3, 4, 5, 6
Health	Reduce Puffiness 2 w. Day: 1, 2, 3, 4, 6, 8, 9, 10, 11, 12	2 w.	1, 2, 3, 4, 6, 8, 9, 10, 11, 12
Health	Reduce Puffiness 3 w. Day: 1, 2, 3, 4, 6	3 w.	1, 2, 3, 4, 6
Health	Reduce Puffiness 4 w. Day: 1, 3, 4, 5, 23, 24, 26	4 w.	1, 3, 4, 5, 23, 24, 26
Whole body	Open Your Hips 4 w. Day: 1, 2, 3, 15, 19	4 w.	1, 2, 3, 15, 19
Stress relief	Inner Harmony 4 w. Day: 1, 2, 16, 19, 20	4 w.	1, 2, 16, 19, 20
Health	Healthy Heart 1 w. Day: 1, 2, 4, 5, 7	1 w.	1, 2, 4, 5, 7
Health	Healthy Heart 2 w. Day: 1, 3, 4, 6, 7, 8, 9, 12, 13	2 w.	1, 3, 4, 6, 7, 8, 9, 12, 13
Health	Healthy Heart 3 w. Day: 1, 3, 4, 5	3 w.	1, 3, 4, 5
Health	Healthy Heart 4 w. Day: 1, 2, 5, 6, 8, 10, 11, 13	4 w.	1, 2, 5, 6, 8, 10, 11, 13
Whole body	Advanced Yoga 3 w. Day: 1, 4, 5, 6	3 w.	1, 4, 5, 6
Whole body	Advanced Yoga 4 w. Day: 1, 3, 4, 5, 8, 10, 11, 12	4 w.	1, 3, 4, 5, 8, 10, 11, 12
Whole body	Advanced Yoga 5 w. Day: 1, 2, 3, 4, 5, 6, 8, 10, 13, 15, 25	5 w.	1, 2, 3, 4, 5, 6, 8, 10, 13, 15, 25
Women's health	Postpartum Recovery 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Women's health	Postpartum Recovery 2 w. Day: 1, 3, 4, 5, 7, 8, 10, 11, 12, 14	2 w.	1, 3, 4, 5, 7, 8, 10, 11, 12, 14
Women's health	Postpartum Recovery 3 w. Day: 1, 3, 4, 6, 8, 10, 11, 12	3 w.	1, 3, 4, 6, 8, 10, 11, 12
Women's health	Postpartum Recovery 4 w. Day: 1, 3, 4, 5, 6, 9, 10, 11, 12, 13	4 w.	1, 3, 4, 5, 6, 9, 10, 11, 12, 13
Back	Healthy Neck 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Back	Healthy Neck 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 Neck 3 w. Day: 1, 2, 3, 4, 5, 7, 8, 9, 10, 13, 14, 15, 16, 20, 21	3 w.	1, 2, 3, 4, 5, 7, 8, 9, 10, 13, 14, 15, 16, 20, 21
Back	Healthy Neck 4 w. Day: 1, 2, 3, 4, 5, 6, 8, 11, 12, 15, 16, 17, 18, 19, 20, 22, 23, 24, 25, 26, 27	4 w.	1, 2, 3, 4, 5, 6, 8, 11, 12, 15, 16, 17, 18, 19, 20, 22, 23, 24, 25, 26, 27
Health	Headache Relief 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Health	Headache Relief 2 w. Day: 1, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14	2 w.	1, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14
Health	Headache Relief 3 w. Day: 1, 3, 4, 5, 6, 8, 9, 10, 13, 15, 16, 17, 18	3 w.	1, 3, 4, 5, 6, 8, 9, 10, 13, 15, 16, 17, 18
Health	Headache Relief 4 w. Day: 1, 5, 6, 8, 9, 13, 15, 16, 17, 19, 20, 23, 24, 26, 27	4 w.	1, 5, 6, 8, 9, 13, 15, 16, 17, 19, 20, 23, 24, 26, 27
Weight loss	Lean Body 1 w. Day: 2, 3, 4, 5	1 w.	2, 3, 4, 5
Whole body	Beautiful Bust 1 w. Day: 1, 2, 5, 6	1 w.	1, 2, 5, 6
Whole body	Beautiful Bust 2 w. Day: 2, 3, 4, 5, 8	2 w.	2, 3, 4, 5, 8
Whole body	Beautiful Bust 3 w. Day: 1, 4, 9, 11, 12, 15, 17	3 w.	1, 4, 9, 11, 12, 15, 17
Whole body	Beautiful Bust 4 w. Day: 8, 10, 19	4 w.	8, 10, 19
Health	Healthy Digestion 2 w. Day: 1, 5, 7, 9, 10	2 w.	1, 5, 7, 9, 10
Health	Healthy Digestion 3 w. Day: 1, 10, 15, 19	3 w.	1, 10, 15, 19
Health	Healthy Digestion 4 w. Day: 2, 4, 12, 18, 23, 26	4 w.	2, 4, 12, 18, 23, 26
Men's health	Prolong Sexual Pleasure 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Men's health	Prolong Sexual Pleasure 2 w. Day: 1, 3, 10	2 w.	1, 3, 10
Men's health	Prolong Sexual Pleasure 3 w. Day: 1, 3, 6, 9, 12, 13	3 w.	1, 3, 6, 9, 12, 13
Men's health	Prolong Sexual Pleasure 4 w. Day: 1, 4, 8, 10, 13, 15, 16, 17, 19, 20	4 w.	1, 4, 8, 10, 13, 15, 16, 17, 19, 20
Stress relief	Yoga in the Big City 1 w. Day: 1, 2, 6	1 w.	1, 2, 6
Stress relief	Yoga in the Big City 2 w. Day: 1, 5, 8, 13	2 w.	1, 5, 8, 13
Stress relief	Yoga in the Big City 3 w. Day: 1, 2, 6, 8, 13, 15, 18, 19, 20, 21	3 w.	1, 2, 6, 8, 13, 15, 18, 19, 20, 21
Stress relief	Yoga in the Big City 4 w. Day: 1, 2, 6, 8, 13, 15, 18, 19, 20, 21, 22, 26, 27	4 w.	1, 2, 6, 8, 13, 15, 18, 19, 20, 21, 22, 26, 27
Back	Atlas Stands Tall 1 w. Day: 1, 2, 3, 4, 5, 6	1 w.	1, 2, 3, 4, 5, 6
Back	Atlas Stands Tall 2 w. Day: 1, 2, 3, 4, 5, 6, 8, 9, 11, 13	2 w.	1, 2, 3, 4, 5, 6, 8, 9, 11, 13
Back	Atlas Stands Tall 3 w. Day: 1, 2, 3, 4, 5, 6, 8, 9, 11, 13, 15, 17	3 w.	1, 2, 3, 4, 5, 6, 8, 9, 11, 13, 15, 17
Back	Atlas Stands Tall 4 w. Day: 1, 2, 3, 4, 5, 6, 8, 9, 11, 13, 15, 17, 22, 24	4 w.	1, 2, 3, 4, 5, 6, 8, 9, 11, 13, 15, 17, 22, 24
Stress relief	The Calm Formula 1 w. Day: 6	1 w.	6
Stress relief	The Calm Formula 2 w. Day: 6, 8, 12	2 w.	6, 8, 12
Stress relief	The Calm Formula 3 w. Day: 6, 8, 12, 19, 20	3 w.	6, 8, 12, 19, 20
Stress relief	The Calm Formula 4 w. Day: 6, 8, 12, 19, 20, 25, 27, 28	4 w.	6, 8, 12, 19, 20, 25, 27, 28
Whole body	Flexibility Whisperer 1 w. Day: 1, 5, 6	1 w.	1, 5, 6
Whole body	Flexibility Whisperer 2 w. Day: 1, 5, 6, 11	2 w.	1, 5, 6, 11
Whole body	Flexibility Whisperer 3 w. Day: 1, 5, 6, 11, 18	3 w.	1, 5, 6, 11, 18
Whole body	Flexibility Whisperer 4 w. Day: 1, 5, 6, 11, 18, 22, 24, 26, 28	4 w.	1, 5, 6, 11, 18, 22, 24, 26, 28
Weight loss	Intensive Weight Loss 1 w. Day: 1, 4, 7	1 w.	1, 4, 7
Weight loss	Intensive Weight Loss 2 w. Day: 1, 4, 7, 8, 10, 11	2 w.	1, 4, 7, 8, 10, 11
Weight loss	Intensive Weight Loss 3 w. Day: 1, 4, 7, 8, 10, 11, 16, 18, 20	3 w.	1, 4, 7, 8, 10, 11, 16, 18, 20
Weight loss	Intensive Weight Loss 4 w. Day: 1, 4, 7, 8, 10, 11, 16, 18, 20, 22, 23, 24	4 w.	1, 4, 7, 8, 10, 11, 16, 18, 20, 22, 23, 24

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Flexibility

Stamina

Focus

Strength

Mobility

Balance

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Upward Stretch Hasta-uttana-kriyya

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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Upward Stretch Hasta-uttana-kriyya

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

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Upward Stretch: Video & Guide | Unagrande

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