Warrior 1 Pose Virabhadrasana I

: 2 min

: 72 points

: 8 kcal

Standing Poses

Static

Benefits

Strengthens the muscles around the knees
Improves balance
Improves shoulder joint mobility
Strengthens the back muscles
Improves spinal mobility
Improves hip mobility
Improves posture awareness
Strengthens the entire body

Contraindications

Pregnancy

Technique

Step your feet wide and keep them parallel. Turn your left foot 90 degrees to the left and your right foot slightly inward. Exhale and bend your left knee toward a right angle, keeping it above the heel. Turn your torso to the left. Raise your arms out to the sides and overhead, then bring your palms together. Keep your right leg straight and take 7–10 calm breaths. Repeat on the other side.

If It’s Difficult

If your arms tire overhead, rest your hands on your front thigh and reach up through the crown of your head.

Share your weight between both legs and keep your torso upright. Relax your shoulders and neck.

Where It Appears

Yoga

Challenges

Warrior 1 Pose appears 200 time in yoga classes

Topic	Title	Time
Strength	Strength Routine 90 min	90 min
Strength	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 45 min	45 min
Legs	Slim Legs 60 min	60 min
Legs	Slim Legs 90 min	90 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
Immunity	Immune Support 25 min	25 min
Immunity	Immune Support 30 min	30 min
Immunity	Immune Support 45 min	45 min
Immunity	Immune Support 60 min	60 min
Immunity	Immune Support 90 min	90 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 45 min	45 min
Glutes	Firm Glutes 60 min	60 min
Glutes	Firm Glutes 90 min	90 min
Waist	Slim Waist 60 min	60 min
Waist	Slim Waist 90 min	90 min
Flexibility	Splits 45 min	45 min
Flexibility	Splits 60 min	60 min
Flexibility	Splits 90 min	90 min
Pregnancy	Preparing for Pregnancy 60 min	60 min
Pregnancy	Preparing for Pregnancy 90 min	90 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	Energizing Morning 30 min	30 min
Energy	Energizing Morning 45 min	45 min
Energy	Energizing Morning 60 min	60 min
Energy	Energizing Morning 90 min	90 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
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
Kidneys	Yoga for the Kidneys 25 min	25 min
Kidneys	Yoga for the Kidneys 30 min	30 min
Kidneys	Yoga for the Kidneys 45 min	45 min
Kidneys	Yoga for the Kidneys 60 min	60 min
Kidneys	Yoga for the Kidneys 90 min	90 min
Back	Yoga for the Lower Back 25 min	25 min
Back	Yoga for the Lower Back 30 min	30 min
Back	Yoga for the Lower Back 45 min	45 min
Back	Yoga for the Lower Back 60 min	60 min
Back	Yoga for the Lower Back 90 min	90 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
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 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 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	Headache relief 45 min	45 min
Headache	Headache relief 60 min	60 min
Headache	Headache relief 90 min	90 min
Travel	Before Your Flight 45 min	45 min
Travel	Before Your Flight 60 min	60 min
Travel	Before Your Flight 90 min	90 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 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 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
Weight loss	Intensive Weight Loss 10 min	10 min
Weight loss	Intensive Weight Loss 15 min	15 min
Weight loss	Intensive Weight Loss 20 min	20 min
Weight loss	Intensive Weight Loss 25 min	25 min
Weight loss	Intensive Weight Loss 30 min	30 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
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
Liver	I Can Go Without Alcohol 60 min	60 min
Liver	I Can Go Without Alcohol 90 min	90 min
Lungs	I Can Go Without Cigarettes 45 min	45 min
Lungs	I Can Go Without Cigarettes 60 min	60 min
Lungs	I Can Go Without Cigarettes 90 min	90 min
Depression	Anxiety Relief 25 min	25 min
Depression	Anxiety Relief 30 min	30 min
Depression	Anxiety Relief 60 min	60 min
Flexibility	Swelling Relief 60 min	60 min
Flexibility	Swelling Relief 90 min	90 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	Longer-Lasting Pleasure 90 min	90 min
Flexibility	Hip Joints 30 min	30 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 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 15 min	15 min
Stress relief	Inner Harmony 25 min	25 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 20 min	20 min
Energy	Hormonal Yoga 25 min	25 min
Energy	Hormonal Yoga 90 min	90 min
Balance	Better Balance 60 min	60 min
Balance	Better Balance 90 min	90 min
Relaxation	Yin Yoga 20 min	20 min
Relaxation	Yin Yoga 25 min	25 min
Relaxation	Yin Yoga 30 min	30 min
Relaxation	Yin Yoga 45 min	45 min
Relaxation	Yin Yoga 60 min	60 min
Relaxation	Yin Yoga 90 min	90 min
Weight loss	Yoga for Weight Loss 45 min	45 min
Back	Yoga for Hyperkyphosis 20 min	20 min
Back	Yoga for Hyperkyphosis 25 min	25 min
Back	Yoga for Hyperkyphosis 45 min	45 min
Sports	Yoga for Cyclists 90 min	90 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
Stress relief	Yoga for ADHD 10 min	10 min
Stress relief	Yoga for ADHD 15 min	15 min
Stress relief	Yoga for ADHD 20 min	20 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 20 min	20 min
Back	Shoulders and Shoulder Blades 25 min	25 min
Back	Shoulders and Shoulder Blades 30 min	30 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 30 min	30 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 25 min	25 min

Warrior 1 Pose appears 158 time in challenges

Topic	Title	Duration	Day
Health	Strengthen Your Immunity 4 wk Day: 1, 2, 3, 4, 11, 12, 13, 14, 28	4 wk	1, 2, 3, 4, 11, 12, 13, 14, 28
Whole body	Flexible Body 4 wk Day: 4, 5, 10, 20, 21, 22, 23, 27, 28	4 wk	4, 5, 10, 20, 21, 22, 23, 27, 28
Weight loss	Weight Loss 4 wk Day: 1, 2, 3, 4, 5, 8, 10, 11, 15, 16, 17, 23, 25, 26, 27	4 wk	1, 2, 3, 4, 5, 8, 10, 11, 15, 16, 17, 23, 25, 26, 27
Back	Healthy Back 4 wk Day: 1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 15, 16, 17, 19, 22, 23, 25, 27, 28	4 wk	1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 15, 16, 17, 19, 22, 23, 25, 27, 28
Stress relief	Stress Relief 4 wk Day: 13, 16, 17, 21, 22, 23, 28	4 wk	13, 16, 17, 21, 22, 23, 28
Whole body	Front Splits 5 wk Day: 16, 29	5 wk	16, 29
Stress relief	Overcoming Depression 4 wk Day: 2, 4, 5, 8, 13, 28	4 wk	2, 4, 5, 8, 13, 28
Whole body	Healthy Joints 4 wk Day: 7, 11	4 wk	7, 11
Weight loss	Awaken Your Strength 4 wk Day: 8	4 wk	8
Beginners	Yoga for Beginners 3 wk Day: 3, 14	3 wk	3, 14
Sleep	Healthy Sleep 4 wk Day: 25	4 wk	25
Whole body	Build Your Balance 4 wk Day: 9, 10, 11, 21, 23, 28	4 wk	9, 10, 11, 21, 23, 28
Back	Regal Posture 4 wk Day: 4, 5, 9, 10, 11, 15, 16, 17, 21, 22, 23, 26, 28	4 wk	4, 5, 9, 10, 11, 15, 16, 17, 21, 22, 23, 26, 28
Weight loss	Toned Abs 4 wk Day: 2, 3, 4, 10, 16, 17, 21, 22, 23, 25, 26, 27, 28	4 wk	2, 3, 4, 10, 16, 17, 21, 22, 23, 25, 26, 27, 28
Whole body	Touch the Floor 4 wk Day: 9, 15, 16, 22, 28	4 wk	9, 15, 16, 22, 28
Weight loss	Weight Loss 2 wk Day: 8, 9, 10, 11, 12, 13	2 wk	8, 9, 10, 11, 12, 13
Weight loss	Weight Loss 1 wk Day: 2, 3, 4, 5, 6, 7	1 wk	2, 3, 4, 5, 6, 7
Weight loss	Weight Loss 3 wk Day: 8, 10, 11, 13, 18, 19, 21	3 wk	8, 10, 11, 13, 18, 19, 21
Confidence	Boost Your Self-Esteem 4 wk Day: 2, 3, 4, 14, 16, 20, 21, 22, 23, 27	4 wk	2, 3, 4, 14, 16, 20, 21, 22, 23, 27
Weight loss	Slim Waist 4 wk Day: 2, 4, 10, 11, 13, 15, 16, 17, 18, 22, 23, 25, 27, 28	4 wk	2, 4, 10, 11, 13, 15, 16, 17, 18, 22, 23, 25, 27, 28
Whole body	Strong Arms 4 wk Day: 3, 4, 5, 11, 15, 16, 17, 21, 22, 28	4 wk	3, 4, 5, 11, 15, 16, 17, 21, 22, 28
Weight loss	Lean Legs 4 wk Day: 4, 5, 13, 15, 16, 21, 23, 26, 28	4 wk	4, 5, 13, 15, 16, 21, 23, 26, 28
Whole body	Firm Glutes 4 wk Day: 4, 5, 10, 11, 17, 21, 23	4 wk	4, 5, 10, 11, 17, 21, 23
Back	Relief from Lower Back Pain 4 wk Day: 11, 15, 16, 17	4 wk	11, 15, 16, 17
Whole body	Strong Arms 2 wk Day: 2, 3, 10, 13	2 wk	2, 3, 10, 13
Stress relief	Overcoming Depression 2 wk Day: 13, 14	2 wk	13, 14
Weight loss	Toned Abs 2 wk Day: 7, 8, 10, 12, 14	2 wk	7, 8, 10, 12, 14
Weight loss	Slim Waist 2 wk Day: 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 14	2 wk	2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 14
Energy	Energizing Morning 2 wk Day: 14	2 wk	14
Whole body	Front Splits 2 wk Day: 4, 5, 7, 8, 9, 14	2 wk	4, 5, 7, 8, 9, 14
Back	Regal Posture 2 wk Day: 2, 3, 4, 5, 6, 7, 8, 12, 13, 14	2 wk	2, 3, 4, 5, 6, 7, 8, 12, 13, 14
Back	Healthy Back 2 wk Day: 3, 4, 5, 6, 7, 10, 11, 12, 13, 14	2 wk	3, 4, 5, 6, 7, 10, 11, 12, 13, 14
Whole body	Healthy Joints 2 wk Day: 12, 14	2 wk	12, 14
Whole body	Flexible Body 2 wk Day: 10	2 wk	10
Whole body	Strong Arms 1 wk Day: 1	1 wk	1
Confidence	Boost Your Self-Esteem 1 wk Day: 3, 4, 5, 6, 7	1 wk	3, 4, 5, 6, 7
Whole body	Front Splits 1 wk Day: 7	1 wk	7
Energy	Energizing Morning 1 wk Day: 3, 5, 6	1 wk	3, 5, 6
Weight loss	Lean Legs 1 wk Day: 3, 4, 5	1 wk	3, 4, 5
Weight loss	Slim Waist 1 wk Day: 3, 4, 5, 6, 7	1 wk	3, 4, 5, 6, 7
Weight loss	Toned Abs 1 wk Day: 3, 4, 5, 6, 7	1 wk	3, 4, 5, 6, 7
Back	Regal Posture 1 wk Day: 2, 3, 4, 5, 6, 7	1 wk	2, 3, 4, 5, 6, 7
Weight loss	Awaken Your Strength 1 wk Day: 4, 7	1 wk	4, 7
Whole body	Healthy Joints 1 wk Day: 7	1 wk	7
Stress relief	Stress Relief 1 wk Day: 1, 2, 3, 4, 5	1 wk	1, 2, 3, 4, 5
Back	Healthy Back 1 wk Day: 6, 7	1 wk	6, 7
Health	Strengthen Your Immunity 1 wk Day: 2, 3, 4, 5, 6, 7	1 wk	2, 3, 4, 5, 6, 7
Weight loss	Awaken Your Strength 2 wk Day: 14	2 wk	14
Whole body	Firm Glutes 2 wk Day: 5	2 wk	5
Whole body	Build Your Balance 2 wk Day: 2, 8	2 wk	2, 8
Weight loss	Lean Legs 2 wk Day: 14	2 wk	14
Confidence	Boost Your Self-Esteem 2 wk Day: 2, 3, 6, 8, 9, 13, 14	2 wk	2, 3, 6, 8, 9, 13, 14
Health	Strengthen Your Immunity 2 wk Day: 4, 7, 10, 12	2 wk	4, 7, 10, 12
Health	Strengthen Your Immunity 3 wk Day: 2, 3, 4, 5, 6, 7, 11, 14, 17, 19	3 wk	2, 3, 4, 5, 6, 7, 11, 14, 17, 19
Whole body	Flexible Body 3 wk Day: 17	3 wk	17
Stress relief	Stress Relief 3 wk Day: 1, 2, 3, 4, 5	3 wk	1, 2, 3, 4, 5
Whole body	Front Splits 3 wk Day: 7, 11, 12, 14, 15, 16, 21	3 wk	7, 11, 12, 14, 15, 16, 21
Stress relief	Overcoming Depression 3 wk Day: 20, 21	3 wk	20, 21
Whole body	Healthy Joints 3 wk Day: 7, 19, 21	3 wk	7, 19, 21
Weight loss	Awaken Your Strength 3 wk Day: 4, 7, 21	3 wk	4, 7, 21
Whole body	Build Your Balance 3 wk Day: 9, 15	3 wk	9, 15
Back	Regal Posture 3 wk Day: 2, 3, 4, 5, 6, 7, 9, 10, 11, 12, 13, 14, 15, 19, 20, 21	3 wk	2, 3, 4, 5, 6, 7, 9, 10, 11, 12, 13, 14, 15, 19, 20, 21
Weight loss	Toned Abs 3 wk Day: 3, 4, 5, 6, 7, 14, 15, 17, 19, 21	3 wk	3, 4, 5, 6, 7, 14, 15, 17, 19, 21
Energy	Energizing Morning 3 wk Day: 3, 5, 6, 21	3 wk	3, 5, 6, 21
Weight loss	Slim Waist 3 wk Day: 3, 4, 5, 6, 7, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 21	3 wk	3, 4, 5, 6, 7, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 21
Whole body	Firm Glutes 3 wk Day: 12	3 wk	12
Weight loss	Lean Legs 3 wk Day: 3, 4, 5, 21	3 wk	3, 4, 5, 21
Confidence	Boost Your Self-Esteem 3 wk Day: 3, 4, 5, 6, 7, 9, 10, 13, 15, 16, 20, 21	3 wk	3, 4, 5, 6, 7, 9, 10, 13, 15, 16, 20, 21
Whole body	Strong Arms 3 wk Day: 1, 9, 10, 17, 20	3 wk	1, 9, 10, 17, 20
Back	Healthy Back 3 wk Day: 6, 7, 10, 11, 12, 13, 15, 17, 18, 19, 20, 21	3 wk	6, 7, 10, 11, 12, 13, 15, 17, 18, 19, 20, 21
Health	Quit Smoking 1 wk Day: 1, 2, 3, 4, 5, 7	1 wk	1, 2, 3, 4, 5, 7
Health	Quit Smoking 2 wk Day: 2, 12	2 wk	2, 12
Health	Quit Smoking 3 wk Day: 1, 3, 5, 15	3 wk	1, 3, 5, 15
Health	Quit Smoking 4 wk Day: 1, 3, 6	4 wk	1, 3, 6
Health	Quit Drinking 1 wk Day: 6	1 wk	6
Health	Quit Drinking 2 wk Day: 3, 4, 6	2 wk	3, 4, 6
Health	Quit Drinking 3 wk Day: 7, 8, 15, 21	3 wk	7, 8, 15, 21
Health	Quit Drinking 4 wk Day: 10, 18, 24	4 wk	10, 18, 24
Whole body	Static Practice 1 wk Day: 6	1 wk	6
Whole body	Static Practice 2 wk Day: 6	2 wk	6
Whole body	Static Practice 3 wk Day: 6, 12, 18	3 wk	6, 12, 18
Whole body	Static Practice 4 wk Day: 26	4 wk	26
Stress relief	Relief from Anxiety 1 wk Day: 2, 6	1 wk	2, 6
Stress relief	Relief from Anxiety 2 wk Day: 6, 10, 13, 14	2 wk	6, 10, 13, 14
Stress relief	Relief from Anxiety 3 wk Day: 1, 8, 10, 14, 21	3 wk	1, 8, 10, 14, 21
Stress relief	Relief from Anxiety 4 wk Day: 4, 6, 15, 18, 27	4 wk	4, 6, 15, 18, 27
Back	Yoga for Scoliosis 1 wk Day: 1, 2, 4, 5, 6, 7	1 wk	1, 2, 4, 5, 6, 7
Back	Yoga for Scoliosis 2 wk Day: 1, 3, 7, 9, 11, 13	2 wk	1, 3, 7, 9, 11, 13
Back	Yoga for Scoliosis 3 wk Day: 13	3 wk	13
Back	Yoga for Scoliosis 4 wk Day: 4, 7, 9, 14, 18, 24, 27	4 wk	4, 7, 9, 14, 18, 24, 27
Men's health	Prolong Sexual Pleasure 12 wk Day: 4, 5, 9, 12, 22, 23, 30, 33, 37, 44, 50, 78, 83	12 wk	4, 5, 9, 12, 22, 23, 30, 33, 37, 44, 50, 78, 83
Whole body	Front Splits 4 wk Day: 2, 3, 4, 5, 13, 23, 27	4 wk	2, 3, 4, 5, 13, 23, 27
Whole body	Middle Splits 4 wk Day: 8, 10, 16	4 wk	8, 10, 16
Whole body	Middle Splits 5 wk Day: 4, 22	5 wk	4, 22
Health	Reduce Puffiness 1 wk Day: 7	1 wk	7
Health	Reduce Puffiness 2 wk Day: 4, 10	2 wk	4, 10
Health	Reduce Puffiness 3 wk Day: 12, 13, 17	3 wk	12, 13, 17
Health	Reduce Puffiness 4 wk Day: 19, 24	4 wk	19, 24
Whole body	Open Your Hips 2 wk Day: 3, 12	2 wk	3, 12
Whole body	Open Your Hips 3 wk Day: 15, 18	3 wk	15, 18
Whole body	Open Your Hips 4 wk Day: 10, 13, 20, 24	4 wk	10, 13, 20, 24
Stress relief	Inner Harmony 1 wk Day: 4	1 wk	4
Stress relief	Inner Harmony 2 wk Day: 2, 4, 10, 13	2 wk	2, 4, 10, 13
Stress relief	Inner Harmony 3 wk Day: 3, 7, 14, 15, 20	3 wk	3, 7, 14, 15, 20
Stress relief	Inner Harmony 4 wk Day: 12, 26	4 wk	12, 26
Health	Healthy Heart 1 wk Day: 6	1 wk	6
Health	Healthy Heart 2 wk Day: 3, 12	2 wk	3, 12
Health	Healthy Heart 3 wk Day: 5, 8, 11	3 wk	5, 8, 11
Health	Healthy Heart 4 wk Day: 10, 18	4 wk	10, 18
Whole body	Advanced Yoga 1 wk Day: 5	1 wk	5
Whole body	Advanced Yoga 2 wk Day: 2, 12	2 wk	2, 12
Whole body	Advanced Yoga 3 wk Day: 3, 15, 19	3 wk	3, 15, 19
Whole body	Advanced Yoga 4 wk Day: 9, 13, 18, 26	4 wk	9, 13, 18, 26
Whole body	Advanced Yoga 5 wk Day: 6, 18, 24, 29, 32, 34	5 wk	6, 18, 24, 29, 32, 34
Women's health	Postpartum Recovery 1 wk Day: 3, 7	1 wk	3, 7
Women's health	Postpartum Recovery 2 wk Day: 14	2 wk	14
Women's health	Postpartum Recovery 3 wk Day: 5, 8, 17	3 wk	5, 8, 17
Women's health	Postpartum Recovery 4 wk Day: 3, 20, 23	4 wk	3, 20, 23
Back	Healthy Neck 2 wk Day: 8, 10, 13	2 wk	8, 10, 13
Back	Healthy Neck 3 wk Day: 2, 5, 7, 10, 14, 19, 20	3 wk	2, 5, 7, 10, 14, 19, 20
Back	Healthy Neck 4 wk Day: 3, 11, 27	4 wk	3, 11, 27
Health	Headache Relief 1 wk Day: 2	1 wk	2
Health	Headache Relief 2 wk Day: 8, 9, 10	2 wk	8, 9, 10
Health	Headache Relief 3 wk Day: 3, 5, 9, 13, 15, 19	3 wk	3, 5, 9, 13, 15, 19
Health	Headache Relief 4 wk Day: 2, 6, 12, 16, 27	4 wk	2, 6, 12, 16, 27
Weight loss	Lean Body 1 wk Day: 1, 2, 4, 6, 7	1 wk	1, 2, 4, 6, 7
Weight loss	Lean Body 2 wk Day: 3, 7, 9, 11, 14	2 wk	3, 7, 9, 11, 14
Weight loss	Lean Body 3 wk Day: 3, 12, 17, 20	3 wk	3, 12, 17, 20
Weight loss	Lean Body 4 wk Day: 1, 5, 6, 10, 11, 13, 17, 20	4 wk	1, 5, 6, 10, 11, 13, 17, 20
Whole body	Beautiful Bust 1 wk Day: 4, 5, 6, 7	1 wk	4, 5, 6, 7
Whole body	Beautiful Bust 2 wk Day: 2, 6, 7, 9, 10, 13, 14	2 wk	2, 6, 7, 9, 10, 13, 14
Whole body	Beautiful Bust 3 wk Day: 1, 2, 7, 11, 13, 15, 21	3 wk	1, 2, 7, 11, 13, 15, 21
Whole body	Beautiful Bust 4 wk Day: 3, 5, 10, 18, 20, 22, 27	4 wk	3, 5, 10, 18, 20, 22, 27
Health	Healthy Digestion 1 wk Day: 2, 5, 6, 7	1 wk	2, 5, 6, 7
Health	Healthy Digestion 2 wk Day: 1, 3, 6, 8	2 wk	1, 3, 6, 8
Health	Healthy Digestion 3 wk Day: 2, 3, 6, 10, 19, 20	3 wk	2, 3, 6, 10, 19, 20
Health	Healthy Digestion 4 wk Day: 6, 8, 13, 15, 16, 19, 20, 24, 26	4 wk	6, 8, 13, 15, 16, 19, 20, 24, 26
Men's health	Prolong Sexual Pleasure 1 wk Day: 2, 6, 7	1 wk	2, 6, 7
Men's health	Prolong Sexual Pleasure 2 wk Day: 2, 5, 7, 9, 13, 14	2 wk	2, 5, 7, 9, 13, 14
Men's health	Prolong Sexual Pleasure 3 wk Day: 5, 6, 8, 15	3 wk	5, 6, 8, 15
Men's health	Prolong Sexual Pleasure 4 wk Day: 4, 6, 12, 20, 22, 26, 27	4 wk	4, 6, 12, 20, 22, 26, 27
Stress relief	Yoga in the Big City 1 wk Day: 5, 6	1 wk	5, 6
Stress relief	Yoga in the Big City 2 wk Day: 8	2 wk	8
Stress relief	Yoga in the Big City 3 wk Day: 5, 6, 8, 20	3 wk	5, 6, 8, 20
Stress relief	Yoga in the Big City 4 wk Day: 5, 6, 8, 20, 28	4 wk	5, 6, 8, 20, 28
Back	Atlas Stands Tall 3 wk Day: 17, 20	3 wk	17, 20
Back	Atlas Stands Tall 4 wk Day: 17, 20, 25, 27, 28	4 wk	17, 20, 25, 27, 28
Stress relief	The Calm Formula 2 wk Day: 13	2 wk	13
Stress relief	The Calm Formula 3 wk Day: 13	3 wk	13
Stress relief	The Calm Formula 4 wk Day: 13, 27, 28	4 wk	13, 27, 28
Whole body	Flexibility Whisperer 1 wk Day: 4, 7	1 wk	4, 7
Whole body	Flexibility Whisperer 2 wk Day: 4, 7, 8, 14	2 wk	4, 7, 8, 14
Whole body	Flexibility Whisperer 3 wk Day: 4, 7, 8, 14, 19	3 wk	4, 7, 8, 14, 19
Whole body	Flexibility Whisperer 4 wk Day: 4, 7, 8, 14, 19, 27, 28	4 wk	4, 7, 8, 14, 19, 27, 28
Weight loss	Intensive Weight Loss 1 wk Day: 4, 7	1 wk	4, 7
Weight loss	Intensive Weight Loss 2 wk Day: 4, 7, 9	2 wk	4, 7, 9
Weight loss	Intensive Weight Loss 3 wk Day: 4, 7, 9, 18, 21	3 wk	4, 7, 9, 18, 21
Weight loss	Intensive Weight Loss 4 wk Day: 4, 7, 9, 18, 21, 26, 28	4 wk	4, 7, 9, 18, 21, 26, 28

Exercise Details

Where It Appears

Yoga

Challenges

Warrior 1 Pose appears 200 time in yoga classes

Class	Duration
Strength Routine	90 min
Strong Arms	25 min
Strong Arms	30 min
Strong Arms	45 min
Strong Arms	60 min
Strong Arms	90 min
Slim Legs	45 min
Slim Legs	60 min
Slim Legs	90 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
Immune Support	25 min
Immune Support	30 min
Immune Support	45 min
Immune Support	60 min
Immune Support	90 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	45 min
Firm Glutes	60 min
Firm Glutes	90 min
Slim Waist	60 min
Slim Waist	90 min
Splits	45 min
Splits	60 min
Splits	90 min
Preparing for Pregnancy	60 min
Preparing for Pregnancy	90 min
Stress Relief	30 min
Stress Relief	45 min
Stress Relief	60 min
Stress Relief	90 min
Energizing Morning	30 min
Energizing Morning	45 min
Energizing Morning	60 min
Energizing Morning	90 min
Lift Your Spirits	30 min
Lift Your Spirits	45 min
Lift Your Spirits	60 min
Lift Your Spirits	90 min
Healthy Neck	30 min
Healthy Neck	45 min
Healthy Neck	60 min
Healthy Neck	90 min
Yoga for the Kidneys	25 min
Yoga for the Kidneys	30 min
Yoga for the Kidneys	45 min
Yoga for the Kidneys	60 min
Yoga for the Kidneys	90 min
Yoga for the Lower Back	25 min
Yoga for the Lower Back	30 min
Yoga for the Lower Back	45 min
Yoga for the Lower Back	60 min
Yoga for the Lower Back	90 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 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 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	90 min
Men's Strength	45 min
Men's Strength	60 min
Men's Strength	90 min
Headache relief	45 min
Headache relief	60 min
Headache relief	90 min
Before Your Flight	45 min
Before Your Flight	60 min
Before Your Flight	90 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	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	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
Intensive Weight Loss	10 min
Intensive Weight Loss	15 min
Intensive Weight Loss	20 min
Intensive Weight Loss	25 min
Intensive Weight Loss	30 min
Intensive Weight Loss	45 min
Intensive Weight Loss	60 min
Intensive Weight Loss	90 min
Yoga for Diabetes	30 min
Yoga for Diabetes	45 min
Yoga for Diabetes	60 min
Yoga for Diabetes	90 min
I Can Go Without Alcohol	60 min
I Can Go Without Alcohol	90 min
I Can Go Without Cigarettes	45 min
I Can Go Without Cigarettes	60 min
I Can Go Without Cigarettes	90 min
Anxiety Relief	25 min
Anxiety Relief	30 min
Anxiety Relief	60 min
Swelling Relief	60 min
Swelling Relief	90 min
Yoga for Scoliosis	45 min
Yoga for Scoliosis	60 min
Yoga for Scoliosis	90 min
Longer-Lasting Pleasure	90 min
Hip Joints	30 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	20 min
Slim Body	25 min
Slim Body	30 min
Slim Body	45 min
Slim Body	60 min
Slim Body	90 min
Inner Harmony	15 min
Inner Harmony	25 min
Inner Harmony	45 min
Inner Harmony	60 min
Inner Harmony	90 min
Hormonal Yoga	10 min
Hormonal Yoga	20 min
Hormonal Yoga	25 min
Hormonal Yoga	90 min
Better Balance	60 min
Better Balance	90 min
Yin Yoga	20 min
Yin Yoga	25 min
Yin Yoga	30 min
Yin Yoga	45 min
Yin Yoga	60 min
Yin Yoga	90 min
Yoga for Weight Loss	45 min
Yoga for Hyperkyphosis	20 min
Yoga for Hyperkyphosis	25 min
Yoga for Hyperkyphosis	45 min
Yoga for Cyclists	90 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 ADHD	10 min
Yoga for ADHD	15 min
Yoga for ADHD	20 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	20 min
Shoulders and Shoulder Blades	25 min
Shoulders and Shoulder Blades	30 min
Shoulders and Shoulder Blades	45 min
Shoulders and Shoulder Blades	60 min
Shoulders and Shoulder Blades	90 min
I Can Go Without Sugar	30 min
I Can Go Without Sugar	60 min
I Can Go Without Sugar	90 min
Yoga for Golfers	25 min

Warrior 1 Pose appears 158 time in challenges

Topic	Title	Duration	Day
Health	Strengthen Your Immunity 4 wk Day: 1, 2, 3, 4, 11, 12, 13, 14, 28	4 wk	1, 2, 3, 4, 11, 12, 13, 14, 28
Whole body	Flexible Body 4 wk Day: 4, 5, 10, 20, 21, 22, 23, 27, 28	4 wk	4, 5, 10, 20, 21, 22, 23, 27, 28
Weight loss	Weight Loss 4 wk Day: 1, 2, 3, 4, 5, 8, 10, 11, 15, 16, 17, 23, 25, 26, 27	4 wk	1, 2, 3, 4, 5, 8, 10, 11, 15, 16, 17, 23, 25, 26, 27
Back	Healthy Back 4 wk Day: 1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 15, 16, 17, 19, 22, 23, 25, 27, 28	4 wk	1, 2, 3, 4, 5, 7, 8, 9, 10, 11, 15, 16, 17, 19, 22, 23, 25, 27, 28
Stress relief	Stress Relief 4 wk Day: 13, 16, 17, 21, 22, 23, 28	4 wk	13, 16, 17, 21, 22, 23, 28
Whole body	Front Splits 5 wk Day: 16, 29	5 wk	16, 29
Stress relief	Overcoming Depression 4 wk Day: 2, 4, 5, 8, 13, 28	4 wk	2, 4, 5, 8, 13, 28
Whole body	Healthy Joints 4 wk Day: 7, 11	4 wk	7, 11
Weight loss	Awaken Your Strength 4 wk Day: 8	4 wk	8
Beginners	Yoga for Beginners 3 wk Day: 3, 14	3 wk	3, 14
Sleep	Healthy Sleep 4 wk Day: 25	4 wk	25
Whole body	Build Your Balance 4 wk Day: 9, 10, 11, 21, 23, 28	4 wk	9, 10, 11, 21, 23, 28
Back	Regal Posture 4 wk Day: 4, 5, 9, 10, 11, 15, 16, 17, 21, 22, 23, 26, 28	4 wk	4, 5, 9, 10, 11, 15, 16, 17, 21, 22, 23, 26, 28
Weight loss	Toned Abs 4 wk Day: 2, 3, 4, 10, 16, 17, 21, 22, 23, 25, 26, 27, 28	4 wk	2, 3, 4, 10, 16, 17, 21, 22, 23, 25, 26, 27, 28
Whole body	Touch the Floor 4 wk Day: 9, 15, 16, 22, 28	4 wk	9, 15, 16, 22, 28
Weight loss	Weight Loss 2 wk Day: 8, 9, 10, 11, 12, 13	2 wk	8, 9, 10, 11, 12, 13
Weight loss	Weight Loss 1 wk Day: 2, 3, 4, 5, 6, 7	1 wk	2, 3, 4, 5, 6, 7
Weight loss	Weight Loss 3 wk Day: 8, 10, 11, 13, 18, 19, 21	3 wk	8, 10, 11, 13, 18, 19, 21
Confidence	Boost Your Self-Esteem 4 wk Day: 2, 3, 4, 14, 16, 20, 21, 22, 23, 27	4 wk	2, 3, 4, 14, 16, 20, 21, 22, 23, 27
Weight loss	Slim Waist 4 wk Day: 2, 4, 10, 11, 13, 15, 16, 17, 18, 22, 23, 25, 27, 28	4 wk	2, 4, 10, 11, 13, 15, 16, 17, 18, 22, 23, 25, 27, 28
Whole body	Strong Arms 4 wk Day: 3, 4, 5, 11, 15, 16, 17, 21, 22, 28	4 wk	3, 4, 5, 11, 15, 16, 17, 21, 22, 28
Weight loss	Lean Legs 4 wk Day: 4, 5, 13, 15, 16, 21, 23, 26, 28	4 wk	4, 5, 13, 15, 16, 21, 23, 26, 28
Whole body	Firm Glutes 4 wk Day: 4, 5, 10, 11, 17, 21, 23	4 wk	4, 5, 10, 11, 17, 21, 23
Back	Relief from Lower Back Pain 4 wk Day: 11, 15, 16, 17	4 wk	11, 15, 16, 17
Whole body	Strong Arms 2 wk Day: 2, 3, 10, 13	2 wk	2, 3, 10, 13
Stress relief	Overcoming Depression 2 wk Day: 13, 14	2 wk	13, 14
Weight loss	Toned Abs 2 wk Day: 7, 8, 10, 12, 14	2 wk	7, 8, 10, 12, 14
Weight loss	Slim Waist 2 wk Day: 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 14	2 wk	2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 14
Energy	Energizing Morning 2 wk Day: 14	2 wk	14
Whole body	Front Splits 2 wk Day: 4, 5, 7, 8, 9, 14	2 wk	4, 5, 7, 8, 9, 14
Back	Regal Posture 2 wk Day: 2, 3, 4, 5, 6, 7, 8, 12, 13, 14	2 wk	2, 3, 4, 5, 6, 7, 8, 12, 13, 14
Back	Healthy Back 2 wk Day: 3, 4, 5, 6, 7, 10, 11, 12, 13, 14	2 wk	3, 4, 5, 6, 7, 10, 11, 12, 13, 14
Whole body	Healthy Joints 2 wk Day: 12, 14	2 wk	12, 14
Whole body	Flexible Body 2 wk Day: 10	2 wk	10
Whole body	Strong Arms 1 wk Day: 1	1 wk	1
Confidence	Boost Your Self-Esteem 1 wk Day: 3, 4, 5, 6, 7	1 wk	3, 4, 5, 6, 7
Whole body	Front Splits 1 wk Day: 7	1 wk	7
Energy	Energizing Morning 1 wk Day: 3, 5, 6	1 wk	3, 5, 6
Weight loss	Lean Legs 1 wk Day: 3, 4, 5	1 wk	3, 4, 5
Weight loss	Slim Waist 1 wk Day: 3, 4, 5, 6, 7	1 wk	3, 4, 5, 6, 7
Weight loss	Toned Abs 1 wk Day: 3, 4, 5, 6, 7	1 wk	3, 4, 5, 6, 7
Back	Regal Posture 1 wk Day: 2, 3, 4, 5, 6, 7	1 wk	2, 3, 4, 5, 6, 7
Weight loss	Awaken Your Strength 1 wk Day: 4, 7	1 wk	4, 7
Whole body	Healthy Joints 1 wk Day: 7	1 wk	7
Stress relief	Stress Relief 1 wk Day: 1, 2, 3, 4, 5	1 wk	1, 2, 3, 4, 5
Back	Healthy Back 1 wk Day: 6, 7	1 wk	6, 7
Health	Strengthen Your Immunity 1 wk Day: 2, 3, 4, 5, 6, 7	1 wk	2, 3, 4, 5, 6, 7
Weight loss	Awaken Your Strength 2 wk Day: 14	2 wk	14
Whole body	Firm Glutes 2 wk Day: 5	2 wk	5
Whole body	Build Your Balance 2 wk Day: 2, 8	2 wk	2, 8
Weight loss	Lean Legs 2 wk Day: 14	2 wk	14
Confidence	Boost Your Self-Esteem 2 wk Day: 2, 3, 6, 8, 9, 13, 14	2 wk	2, 3, 6, 8, 9, 13, 14
Health	Strengthen Your Immunity 2 wk Day: 4, 7, 10, 12	2 wk	4, 7, 10, 12
Health	Strengthen Your Immunity 3 wk Day: 2, 3, 4, 5, 6, 7, 11, 14, 17, 19	3 wk	2, 3, 4, 5, 6, 7, 11, 14, 17, 19
Whole body	Flexible Body 3 wk Day: 17	3 wk	17
Stress relief	Stress Relief 3 wk Day: 1, 2, 3, 4, 5	3 wk	1, 2, 3, 4, 5
Whole body	Front Splits 3 wk Day: 7, 11, 12, 14, 15, 16, 21	3 wk	7, 11, 12, 14, 15, 16, 21
Stress relief	Overcoming Depression 3 wk Day: 20, 21	3 wk	20, 21
Whole body	Healthy Joints 3 wk Day: 7, 19, 21	3 wk	7, 19, 21
Weight loss	Awaken Your Strength 3 wk Day: 4, 7, 21	3 wk	4, 7, 21
Whole body	Build Your Balance 3 wk Day: 9, 15	3 wk	9, 15
Back	Regal Posture 3 wk Day: 2, 3, 4, 5, 6, 7, 9, 10, 11, 12, 13, 14, 15, 19, 20, 21	3 wk	2, 3, 4, 5, 6, 7, 9, 10, 11, 12, 13, 14, 15, 19, 20, 21
Weight loss	Toned Abs 3 wk Day: 3, 4, 5, 6, 7, 14, 15, 17, 19, 21	3 wk	3, 4, 5, 6, 7, 14, 15, 17, 19, 21
Energy	Energizing Morning 3 wk Day: 3, 5, 6, 21	3 wk	3, 5, 6, 21
Weight loss	Slim Waist 3 wk Day: 3, 4, 5, 6, 7, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 21	3 wk	3, 4, 5, 6, 7, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 21
Whole body	Firm Glutes 3 wk Day: 12	3 wk	12
Weight loss	Lean Legs 3 wk Day: 3, 4, 5, 21	3 wk	3, 4, 5, 21
Confidence	Boost Your Self-Esteem 3 wk Day: 3, 4, 5, 6, 7, 9, 10, 13, 15, 16, 20, 21	3 wk	3, 4, 5, 6, 7, 9, 10, 13, 15, 16, 20, 21
Whole body	Strong Arms 3 wk Day: 1, 9, 10, 17, 20	3 wk	1, 9, 10, 17, 20
Back	Healthy Back 3 wk Day: 6, 7, 10, 11, 12, 13, 15, 17, 18, 19, 20, 21	3 wk	6, 7, 10, 11, 12, 13, 15, 17, 18, 19, 20, 21
Health	Quit Smoking 1 wk Day: 1, 2, 3, 4, 5, 7	1 wk	1, 2, 3, 4, 5, 7
Health	Quit Smoking 2 wk Day: 2, 12	2 wk	2, 12
Health	Quit Smoking 3 wk Day: 1, 3, 5, 15	3 wk	1, 3, 5, 15
Health	Quit Smoking 4 wk Day: 1, 3, 6	4 wk	1, 3, 6
Health	Quit Drinking 1 wk Day: 6	1 wk	6
Health	Quit Drinking 2 wk Day: 3, 4, 6	2 wk	3, 4, 6
Health	Quit Drinking 3 wk Day: 7, 8, 15, 21	3 wk	7, 8, 15, 21
Health	Quit Drinking 4 wk Day: 10, 18, 24	4 wk	10, 18, 24
Whole body	Static Practice 1 wk Day: 6	1 wk	6
Whole body	Static Practice 2 wk Day: 6	2 wk	6
Whole body	Static Practice 3 wk Day: 6, 12, 18	3 wk	6, 12, 18
Whole body	Static Practice 4 wk Day: 26	4 wk	26
Stress relief	Relief from Anxiety 1 wk Day: 2, 6	1 wk	2, 6
Stress relief	Relief from Anxiety 2 wk Day: 6, 10, 13, 14	2 wk	6, 10, 13, 14
Stress relief	Relief from Anxiety 3 wk Day: 1, 8, 10, 14, 21	3 wk	1, 8, 10, 14, 21
Stress relief	Relief from Anxiety 4 wk Day: 4, 6, 15, 18, 27	4 wk	4, 6, 15, 18, 27
Back	Yoga for Scoliosis 1 wk Day: 1, 2, 4, 5, 6, 7	1 wk	1, 2, 4, 5, 6, 7
Back	Yoga for Scoliosis 2 wk Day: 1, 3, 7, 9, 11, 13	2 wk	1, 3, 7, 9, 11, 13
Back	Yoga for Scoliosis 3 wk Day: 13	3 wk	13
Back	Yoga for Scoliosis 4 wk Day: 4, 7, 9, 14, 18, 24, 27	4 wk	4, 7, 9, 14, 18, 24, 27
Men's health	Prolong Sexual Pleasure 12 wk Day: 4, 5, 9, 12, 22, 23, 30, 33, 37, 44, 50, 78, 83	12 wk	4, 5, 9, 12, 22, 23, 30, 33, 37, 44, 50, 78, 83
Whole body	Front Splits 4 wk Day: 2, 3, 4, 5, 13, 23, 27	4 wk	2, 3, 4, 5, 13, 23, 27
Whole body	Middle Splits 4 wk Day: 8, 10, 16	4 wk	8, 10, 16
Whole body	Middle Splits 5 wk Day: 4, 22	5 wk	4, 22
Health	Reduce Puffiness 1 wk Day: 7	1 wk	7
Health	Reduce Puffiness 2 wk Day: 4, 10	2 wk	4, 10
Health	Reduce Puffiness 3 wk Day: 12, 13, 17	3 wk	12, 13, 17
Health	Reduce Puffiness 4 wk Day: 19, 24	4 wk	19, 24
Whole body	Open Your Hips 2 wk Day: 3, 12	2 wk	3, 12
Whole body	Open Your Hips 3 wk Day: 15, 18	3 wk	15, 18
Whole body	Open Your Hips 4 wk Day: 10, 13, 20, 24	4 wk	10, 13, 20, 24
Stress relief	Inner Harmony 1 wk Day: 4	1 wk	4
Stress relief	Inner Harmony 2 wk Day: 2, 4, 10, 13	2 wk	2, 4, 10, 13
Stress relief	Inner Harmony 3 wk Day: 3, 7, 14, 15, 20	3 wk	3, 7, 14, 15, 20
Stress relief	Inner Harmony 4 wk Day: 12, 26	4 wk	12, 26
Health	Healthy Heart 1 wk Day: 6	1 wk	6
Health	Healthy Heart 2 wk Day: 3, 12	2 wk	3, 12
Health	Healthy Heart 3 wk Day: 5, 8, 11	3 wk	5, 8, 11
Health	Healthy Heart 4 wk Day: 10, 18	4 wk	10, 18
Whole body	Advanced Yoga 1 wk Day: 5	1 wk	5
Whole body	Advanced Yoga 2 wk Day: 2, 12	2 wk	2, 12
Whole body	Advanced Yoga 3 wk Day: 3, 15, 19	3 wk	3, 15, 19
Whole body	Advanced Yoga 4 wk Day: 9, 13, 18, 26	4 wk	9, 13, 18, 26
Whole body	Advanced Yoga 5 wk Day: 6, 18, 24, 29, 32, 34	5 wk	6, 18, 24, 29, 32, 34
Women's health	Postpartum Recovery 1 wk Day: 3, 7	1 wk	3, 7
Women's health	Postpartum Recovery 2 wk Day: 14	2 wk	14
Women's health	Postpartum Recovery 3 wk Day: 5, 8, 17	3 wk	5, 8, 17
Women's health	Postpartum Recovery 4 wk Day: 3, 20, 23	4 wk	3, 20, 23
Back	Healthy Neck 2 wk Day: 8, 10, 13	2 wk	8, 10, 13
Back	Healthy Neck 3 wk Day: 2, 5, 7, 10, 14, 19, 20	3 wk	2, 5, 7, 10, 14, 19, 20
Back	Healthy Neck 4 wk Day: 3, 11, 27	4 wk	3, 11, 27
Health	Headache Relief 1 wk Day: 2	1 wk	2
Health	Headache Relief 2 wk Day: 8, 9, 10	2 wk	8, 9, 10
Health	Headache Relief 3 wk Day: 3, 5, 9, 13, 15, 19	3 wk	3, 5, 9, 13, 15, 19
Health	Headache Relief 4 wk Day: 2, 6, 12, 16, 27	4 wk	2, 6, 12, 16, 27
Weight loss	Lean Body 1 wk Day: 1, 2, 4, 6, 7	1 wk	1, 2, 4, 6, 7
Weight loss	Lean Body 2 wk Day: 3, 7, 9, 11, 14	2 wk	3, 7, 9, 11, 14
Weight loss	Lean Body 3 wk Day: 3, 12, 17, 20	3 wk	3, 12, 17, 20
Weight loss	Lean Body 4 wk Day: 1, 5, 6, 10, 11, 13, 17, 20	4 wk	1, 5, 6, 10, 11, 13, 17, 20
Whole body	Beautiful Bust 1 wk Day: 4, 5, 6, 7	1 wk	4, 5, 6, 7
Whole body	Beautiful Bust 2 wk Day: 2, 6, 7, 9, 10, 13, 14	2 wk	2, 6, 7, 9, 10, 13, 14
Whole body	Beautiful Bust 3 wk Day: 1, 2, 7, 11, 13, 15, 21	3 wk	1, 2, 7, 11, 13, 15, 21
Whole body	Beautiful Bust 4 wk Day: 3, 5, 10, 18, 20, 22, 27	4 wk	3, 5, 10, 18, 20, 22, 27
Health	Healthy Digestion 1 wk Day: 2, 5, 6, 7	1 wk	2, 5, 6, 7
Health	Healthy Digestion 2 wk Day: 1, 3, 6, 8	2 wk	1, 3, 6, 8
Health	Healthy Digestion 3 wk Day: 2, 3, 6, 10, 19, 20	3 wk	2, 3, 6, 10, 19, 20
Health	Healthy Digestion 4 wk Day: 6, 8, 13, 15, 16, 19, 20, 24, 26	4 wk	6, 8, 13, 15, 16, 19, 20, 24, 26
Men's health	Prolong Sexual Pleasure 1 wk Day: 2, 6, 7	1 wk	2, 6, 7
Men's health	Prolong Sexual Pleasure 2 wk Day: 2, 5, 7, 9, 13, 14	2 wk	2, 5, 7, 9, 13, 14
Men's health	Prolong Sexual Pleasure 3 wk Day: 5, 6, 8, 15	3 wk	5, 6, 8, 15
Men's health	Prolong Sexual Pleasure 4 wk Day: 4, 6, 12, 20, 22, 26, 27	4 wk	4, 6, 12, 20, 22, 26, 27
Stress relief	Yoga in the Big City 1 wk Day: 5, 6	1 wk	5, 6
Stress relief	Yoga in the Big City 2 wk Day: 8	2 wk	8
Stress relief	Yoga in the Big City 3 wk Day: 5, 6, 8, 20	3 wk	5, 6, 8, 20
Stress relief	Yoga in the Big City 4 wk Day: 5, 6, 8, 20, 28	4 wk	5, 6, 8, 20, 28
Back	Atlas Stands Tall 3 wk Day: 17, 20	3 wk	17, 20
Back	Atlas Stands Tall 4 wk Day: 17, 20, 25, 27, 28	4 wk	17, 20, 25, 27, 28
Stress relief	The Calm Formula 2 wk Day: 13	2 wk	13
Stress relief	The Calm Formula 3 wk Day: 13	3 wk	13
Stress relief	The Calm Formula 4 wk Day: 13, 27, 28	4 wk	13, 27, 28
Whole body	Flexibility Whisperer 1 wk Day: 4, 7	1 wk	4, 7
Whole body	Flexibility Whisperer 2 wk Day: 4, 7, 8, 14	2 wk	4, 7, 8, 14
Whole body	Flexibility Whisperer 3 wk Day: 4, 7, 8, 14, 19	3 wk	4, 7, 8, 14, 19
Whole body	Flexibility Whisperer 4 wk Day: 4, 7, 8, 14, 19, 27, 28	4 wk	4, 7, 8, 14, 19, 27, 28
Weight loss	Intensive Weight Loss 1 wk Day: 4, 7	1 wk	4, 7
Weight loss	Intensive Weight Loss 2 wk Day: 4, 7, 9	2 wk	4, 7, 9
Weight loss	Intensive Weight Loss 3 wk Day: 4, 7, 9, 18, 21	3 wk	4, 7, 9, 18, 21
Weight loss	Intensive Weight Loss 4 wk Day: 4, 7, 9, 18, 21, 26, 28	4 wk	4, 7, 9, 18, 21, 26, 28

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Warrior 1 Pose Virabhadrasana I

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