Wide-Legged Forward Bend Vistrut-sthitya agre vakrata

: 1 min

: 31 points

: 3 kcal

Standing Poses

Static

Benefits

Gently stretches the back muscles
Improves balance
Relieves fatigue in the whole body
Relaxes the back muscles
Stretches the backs of the legs
Strengthens the leg muscles

Contraindications

Low blood pressure

Dizziness

Technique

Step your feet wide and parallel, turning your heels slightly outward and your toes inward. Straighten your legs while keeping a little muscle tone. Exhale and fold forward slowly, placing your palms on the floor in line with your feet if you can reach it comfortably. Let your back muscles relax and reach your head toward the floor without forcing the movement. Take 5–7 steady breaths. Inhale, rise slowly and return to Mountain Pose.

If It’s Difficult

Place your hands on blocks or sturdy stacks of books if you cannot reach the floor.

Bend your knees slightly if the backs of your legs feel too tight. Do not deepen the fold through pain; come out slowly if it feels uncomfortable.

Where It Appears

Yoga

Challenges

Wide-Legged Forward Bend appears 95 time in yoga classes

Topic	Title	Time
Pregnancy	Prenatal Yoga 20 min	20 min
Menstruation	During Your Period 45 min	45 min
Menstruation	During Your Period 60 min	60 min
Liver	I Can Go Without Alcohol 15 min	15 min
Liver	I Can Go Without Alcohol 20 min	20 min
Liver	I Can Go Without Alcohol 25 min	25 min
Liver	I Can Go Without Alcohol 30 min	30 min
Liver	I Can Go Without Alcohol 90 min	90 min
Lungs	I Can Go Without Cigarettes 30 min	30 min
Energy	Tibetan Exercises 60 min	60 min
Depression	Anxiety Relief 20 min	20 min
Energy	Static Routine 15 min	15 min
Energy	Static Routine 20 min	20 min
Energy	Static Routine 25 min	25 min
Energy	Static Routine 30 min	30 min
Energy	Static Routine 45 min	45 min
Energy	Static Routine 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 25 min	25 min
Energy	Longer-Lasting Pleasure 60 min	60 min
Flexibility	Hip Joints 15 min	15 min
Flexibility	Hip Joints 25 min	25 min
Flexibility	Hip Joints 60 min	60 min
Flexibility	Advanced Yoga 20 min	20 min
Flexibility	Advanced Yoga 30 min	30 min
Flexibility	Advanced Yoga 45 min	45 min
Flexibility	Advanced Yoga 90 min	90 min
Energy	Muscle Tension Relief 60 min	60 min
Energy	Muscle Tension Relief 90 min	90 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 45 min	45 min
Balance	Better Balance 15 min	15 min
Balance	Better Balance 30 min	30 min
Relaxation	Yin Yoga 15 min	15 min
Relaxation	Yin Yoga 30 min	30 min
Relaxation	Yin Yoga 60 min	60 min
Stress relief	After Work 15 min	15 min
Stress relief	After Work 20 min	20 min
Stress relief	After Work 25 min	25 min
Stress relief	After Work 30 min	30 min
Stress relief	After Work 45 min	45 min
Stress relief	After Work 60 min	60 min
Stress relief	After Work 90 min	90 min
Back	Yoga for Hyperkyphosis 60 min	60 min
Legs	Yoga for the Knees 60 min	60 min
Arms	Hands and Wrists 45 min	45 min
Arms	Hands and Wrists 60 min	60 min
Arms	Hands and Wrists 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
Legs	Feet and Ankles 45 min	45 min
Legs	Feet and Ankles 90 min	90 min
Active ageing	Yoga for Menopause 25 min	25 min
Active ageing	Yoga for Menopause 45 min	45 min
Active ageing	Yoga for Menopause 60 min	60 min
Cardio	Calm and Vitality 20 min	20 min
Cardio	Calm and Vitality 25 min	25 min
Cardio	Calm and Vitality 30 min	30 min
Cardio	Calm and Vitality 45 min	45 min
Cardio	Calm and Vitality 60 min	60 min
Cardio	Calm and Vitality 90 min	90 min
Hips	Pelvic Floor Strength 10 min	10 min
Relaxation	Office Yoga 20 min	20 min
Relaxation	Office Yoga 25 min	25 min
Relaxation	Office Yoga 30 min	30 min
Relaxation	Office Yoga 45 min	45 min
Relaxation	Office Yoga 60 min	60 min
Stress relief	Yoga for ADHD 10 min	10 min
Stress relief	Yoga for ADHD 15 min	15 min
Stress relief	Yoga for ADHD 25 min	25 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 15 min	15 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 60 min	60 min
Back	Shoulders and Shoulder Blades 90 min	90 min
Habits	I Can Go Without Sugar 10 min	10 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 90 min	90 min
Energy	Mat Pilates 45 min	45 min
Energy	Mat Pilates 60 min	60 min

Wide-Legged Forward Bend appears 115 time in challenges

Topic	Title	Duration	Day
Health	Strengthen Your Immunity 4 wk Day: 13, 14	4 wk	13, 14
Whole body	Flexible Body 4 wk Day: 2, 3, 5	4 wk	2, 3, 5
Weight loss	Weight Loss 4 wk Day: 4, 5	4 wk	4, 5
Back	Healthy Back 4 wk Day: 5, 7, 8, 9, 10, 11, 14, 15, 16, 17, 21, 26, 28	4 wk	5, 7, 8, 9, 10, 11, 14, 15, 16, 17, 21, 26, 28
Stress relief	Stress Relief 4 wk Day: 1, 4, 5	4 wk	1, 4, 5
Whole body	Front Splits 5 wk Day: 11	5 wk	11
Stress relief	Overcoming Depression 4 wk Day: 1, 3, 9, 17	4 wk	1, 3, 9, 17
Weight loss	Awaken Your Strength 4 wk Day: 2, 3, 4, 5, 9	4 wk	2, 3, 4, 5, 9
Beginners	Yoga for Beginners 3 wk Day: 2, 3, 21	3 wk	2, 3, 21
Sleep	Healthy Sleep 4 wk Day: 8, 26	4 wk	8, 26
Back	Regal Posture 4 wk Day: 1, 2, 3, 8, 23, 25, 27, 28	4 wk	1, 2, 3, 8, 23, 25, 27, 28
Weight loss	Toned Abs 4 wk Day: 3	4 wk	3
Beginners	First Steps in Meditation 2 wk Day: 10	2 wk	10
Weight loss	Weight Loss 2 wk Day: 12	2 wk	12
Confidence	Boost Your Self-Esteem 4 wk Day: 2, 3, 4, 5, 21, 27, 28	4 wk	2, 3, 4, 5, 21, 27, 28
Weight loss	Lean Legs 4 wk Day: 4, 5, 11	4 wk	4, 5, 11
Whole body	Firm Glutes 4 wk Day: 17	4 wk	17
Stress relief	Relaxation 4 wk Day: 3, 4	4 wk	3, 4
Whole body	Middle Splits 1 wk Day: 4	1 wk	4
Confidence	Boost Your Self-Esteem 1 wk Day: 3, 6, 7	1 wk	3, 6, 7
Weight loss	Awaken Your Strength 2 wk Day: 6	2 wk	6
Whole body	Firm Glutes 2 wk Day: 5	2 wk	5
Confidence	Boost Your Self-Esteem 2 wk Day: 1, 2	2 wk	1, 2
Weight loss	Awaken Your Strength 3 wk Day: 13	3 wk	13
Beginners	First Steps in Meditation 3 wk Day: 17	3 wk	17
Whole body	Firm Glutes 3 wk Day: 12	3 wk	12
Confidence	Boost Your Self-Esteem 3 wk Day: 3, 6, 7, 8, 9	3 wk	3, 6, 7, 8, 9
Whole body	Middle Splits 3 wk Day: 4	3 wk	4
Health	Quit Smoking 3 wk Day: 4	3 wk	4
Health	Quit Smoking 4 wk Day: 2	4 wk	2
Health	Quit Drinking 1 wk Day: 2	1 wk	2
Health	Quit Drinking 3 wk Day: 1, 2, 3, 5	3 wk	1, 2, 3, 5
Health	Quit Drinking 4 wk Day: 3, 17, 22	4 wk	3, 17, 22
Whole body	Static Practice 1 wk Day: 1, 6	1 wk	1, 6
Whole body	Static Practice 2 wk Day: 4, 6, 11	2 wk	4, 6, 11
Whole body	Static Practice 3 wk Day: 3, 11, 13, 20	3 wk	3, 11, 13, 20
Whole body	Static Practice 4 wk Day: 1, 6, 8, 15	4 wk	1, 6, 8, 15
Stress relief	Relief from Anxiety 1 wk Day: 7	1 wk	7
Stress relief	Relief from Anxiety 2 wk Day: 3	2 wk	3
Stress relief	Relief from Anxiety 3 wk Day: 2, 9, 17	3 wk	2, 9, 17
Stress relief	Relief from Anxiety 4 wk Day: 2, 5, 26	4 wk	2, 5, 26
Back	Yoga for Scoliosis 1 wk Day: 2, 4, 6, 7	1 wk	2, 4, 6, 7
Back	Yoga for Scoliosis 2 wk Day: 1, 5, 8, 9, 12, 13	2 wk	1, 5, 8, 9, 12, 13
Back	Yoga for Scoliosis 3 wk Day: 2, 5, 11, 13, 21	3 wk	2, 5, 11, 13, 21
Back	Yoga for Scoliosis 4 wk Day: 1, 2, 5, 7, 10, 15, 18, 22, 26	4 wk	1, 2, 5, 7, 10, 15, 18, 22, 26
Men's health	Prolong Sexual Pleasure 12 wk Day: 1, 3, 5, 6, 8, 10, 11, 13, 17, 33, 38, 47, 52, 58, 66, 73, 80, 81	12 wk	1, 3, 5, 6, 8, 10, 11, 13, 17, 33, 38, 47, 52, 58, 66, 73, 80, 81
Whole body	Front Splits 4 wk Day: 6, 9, 12, 25	4 wk	6, 9, 12, 25
Whole body	Middle Splits 4 wk Day: 1, 2, 4, 5, 6, 9, 20, 25, 27	4 wk	1, 2, 4, 5, 6, 9, 20, 25, 27
Whole body	Middle Splits 5 wk Day: 1, 4, 11, 17, 23, 27, 30	5 wk	1, 4, 11, 17, 23, 27, 30
Health	Reduce Puffiness 1 wk Day: 7	1 wk	7
Health	Reduce Puffiness 2 wk Day: 2, 4, 11	2 wk	2, 4, 11
Health	Reduce Puffiness 3 wk Day: 1, 10, 18	3 wk	1, 10, 18
Health	Reduce Puffiness 4 wk Day: 3, 10, 15, 25	4 wk	3, 10, 15, 25
Whole body	Open Your Hips 1 wk Day: 1, 4, 5	1 wk	1, 4, 5
Whole body	Open Your Hips 2 wk Day: 1, 7	2 wk	1, 7
Whole body	Open Your Hips 3 wk Day: 2, 8, 9, 12, 13, 20	3 wk	2, 8, 9, 12, 13, 20
Whole body	Open Your Hips 4 wk Day: 3, 5, 17, 23, 26, 27	4 wk	3, 5, 17, 23, 26, 27
Stress relief	Inner Harmony 1 wk Day: 3, 5	1 wk	3, 5
Stress relief	Inner Harmony 2 wk Day: 1, 4, 9	2 wk	1, 4, 9
Stress relief	Inner Harmony 3 wk Day: 2, 15, 19	3 wk	2, 15, 19
Stress relief	Inner Harmony 4 wk Day: 5, 19	4 wk	5, 19
Health	Healthy Heart 1 wk Day: 2, 5, 7	1 wk	2, 5, 7
Health	Healthy Heart 2 wk Day: 2, 5, 9	2 wk	2, 5, 9
Health	Healthy Heart 3 wk Day: 2, 6, 13	3 wk	2, 6, 13
Health	Healthy Heart 4 wk Day: 2, 5, 9	4 wk	2, 5, 9
Whole body	Advanced Yoga 2 wk Day: 4, 5	2 wk	4, 5
Whole body	Advanced Yoga 3 wk Day: 16, 20	3 wk	16, 20
Whole body	Advanced Yoga 4 wk Day: 2, 4, 10, 19, 20	4 wk	2, 4, 10, 19, 20
Whole body	Advanced Yoga 5 wk Day: 3, 4, 5, 10, 17	5 wk	3, 4, 5, 10, 17
Women's health	Postpartum Recovery 1 wk Day: 3	1 wk	3
Women's health	Postpartum Recovery 2 wk Day: 6, 8	2 wk	6, 8
Women's health	Postpartum Recovery 3 wk Day: 6, 9, 18	3 wk	6, 9, 18
Women's health	Postpartum Recovery 4 wk Day: 5, 8, 19, 22, 25	4 wk	5, 8, 19, 22, 25
Back	Healthy Neck 1 wk Day: 2	1 wk	2
Back	Healthy Neck 2 wk Day: 7	2 wk	7
Back	Healthy Neck 3 wk Day: 3, 6, 10, 13	3 wk	3, 6, 10, 13
Back	Healthy Neck 4 wk Day: 13	4 wk	13
Health	Headache Relief 1 wk Day: 4, 7	1 wk	4, 7
Health	Headache Relief 2 wk Day: 2, 3, 5, 14	2 wk	2, 3, 5, 14
Health	Headache Relief 3 wk Day: 10, 12, 17	3 wk	10, 12, 17
Health	Headache Relief 4 wk Day: 2	4 wk	2
Weight loss	Lean Body 1 wk Day: 6	1 wk	6
Weight loss	Lean Body 2 wk Day: 2	2 wk	2
Weight loss	Lean Body 3 wk Day: 1, 4, 8, 17	3 wk	1, 4, 8, 17
Weight loss	Lean Body 4 wk Day: 4, 16, 18, 19, 28	4 wk	4, 16, 18, 19, 28
Whole body	Beautiful Bust 2 wk Day: 5, 8, 10	2 wk	5, 8, 10
Whole body	Beautiful Bust 3 wk Day: 3, 12, 16, 19	3 wk	3, 12, 16, 19
Whole body	Beautiful Bust 4 wk Day: 4, 8, 13, 24, 27	4 wk	4, 8, 13, 24, 27
Health	Healthy Digestion 2 wk Day: 4, 9, 11	2 wk	4, 9, 11
Health	Healthy Digestion 3 wk Day: 2, 11, 12, 19, 20	3 wk	2, 11, 12, 19, 20
Health	Healthy Digestion 4 wk Day: 2, 4, 13, 15, 18, 26	4 wk	2, 4, 13, 15, 18, 26
Men's health	Prolong Sexual Pleasure 1 wk Day: 3, 4	1 wk	3, 4
Men's health	Prolong Sexual Pleasure 2 wk Day: 7, 8, 10, 11	2 wk	7, 8, 10, 11
Men's health	Prolong Sexual Pleasure 3 wk Day: 2, 6, 9, 10, 11, 12, 18	3 wk	2, 6, 9, 10, 11, 12, 18
Men's health	Prolong Sexual Pleasure 4 wk Day: 1, 6, 8, 15, 22, 23	4 wk	1, 6, 8, 15, 22, 23
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: 1, 3, 5, 11, 12	2 wk	1, 3, 5, 11, 12
Stress relief	Yoga in the Big City 3 wk Day: 5, 6, 11, 12, 17, 19, 20	3 wk	5, 6, 11, 12, 17, 19, 20
Stress relief	Yoga in the Big City 4 wk Day: 5, 6, 11, 12, 17, 19, 20, 23, 24, 28	4 wk	5, 6, 11, 12, 17, 19, 20, 23, 24, 28
Back	Atlas Stands Tall 1 wk Day: 1, 2, 3, 6, 7	1 wk	1, 2, 3, 6, 7
Back	Atlas Stands Tall 2 wk Day: 1, 2, 3, 6, 7, 8, 10, 12, 14	2 wk	1, 2, 3, 6, 7, 8, 10, 12, 14
Back	Atlas Stands Tall 3 wk Day: 1, 2, 3, 6, 7, 8, 10, 12, 14, 15, 16, 19, 21	3 wk	1, 2, 3, 6, 7, 8, 10, 12, 14, 15, 16, 19, 21
Back	Atlas Stands Tall 4 wk Day: 1, 2, 3, 6, 7, 8, 10, 12, 14, 15, 16, 19, 21, 22, 23, 26, 27, 28	4 wk	1, 2, 3, 6, 7, 8, 10, 12, 14, 15, 16, 19, 21, 22, 23, 26, 27, 28
Stress relief	The Calm Formula 1 wk Day: 1, 3, 4, 5	1 wk	1, 3, 4, 5
Stress relief	The Calm Formula 2 wk Day: 1, 3, 4, 5, 8, 9, 11, 13, 14	2 wk	1, 3, 4, 5, 8, 9, 11, 13, 14
Stress relief	The Calm Formula 3 wk Day: 1, 3, 4, 5, 8, 9, 10, 11, 13, 14, 15	3 wk	1, 3, 4, 5, 8, 9, 10, 11, 13, 14, 15
Stress relief	The Calm Formula 4 wk Day: 1, 3, 4, 5, 8, 9, 10, 11, 13, 14, 15, 22, 25, 28	4 wk	1, 3, 4, 5, 8, 9, 10, 11, 13, 14, 15, 22, 25, 28
Whole body	Flexibility Whisperer 1 wk Day: 2, 3, 4, 6, 7	1 wk	2, 3, 4, 6, 7
Whole body	Flexibility Whisperer 2 wk Day: 2, 3, 4, 6, 7, 9, 10, 11, 13, 14	2 wk	2, 3, 4, 6, 7, 9, 10, 11, 13, 14
Whole body	Flexibility Whisperer 3 wk Day: 2, 3, 4, 6, 7, 9, 10, 11, 13, 14, 16, 18, 19, 21	3 wk	2, 3, 4, 6, 7, 9, 10, 11, 13, 14, 16, 18, 19, 21
Whole body	Flexibility Whisperer 4 wk Day: 2, 3, 4, 6, 7, 9, 10, 11, 13, 14, 16, 18, 19, 21, 23, 28	4 wk	2, 3, 4, 6, 7, 9, 10, 11, 13, 14, 16, 18, 19, 21, 23, 28
Weight loss	Intensive Weight Loss 1 wk Day: 3	1 wk	3
Weight loss	Intensive Weight Loss 2 wk Day: 3, 8, 14	2 wk	3, 8, 14
Weight loss	Intensive Weight Loss 3 wk Day: 3, 8, 14, 15, 18, 20	3 wk	3, 8, 14, 15, 18, 20
Weight loss	Intensive Weight Loss 4 wk Day: 3, 8, 14, 15, 18, 20, 23, 24, 25	4 wk	3, 8, 14, 15, 18, 20, 23, 24, 25

Exercise Details

Where It Appears

Yoga

Challenges

Wide-Legged Forward Bend appears 95 time in yoga classes

Class	Duration
Prenatal Yoga	20 min
During Your Period	45 min
During Your Period	60 min
I Can Go Without Alcohol	15 min
I Can Go Without Alcohol	20 min
I Can Go Without Alcohol	25 min
I Can Go Without Alcohol	30 min
I Can Go Without Alcohol	90 min
I Can Go Without Cigarettes	30 min
Tibetan Exercises	60 min
Anxiety Relief	20 min
Static Routine	15 min
Static Routine	20 min
Static Routine	25 min
Static Routine	30 min
Static Routine	45 min
Static Routine	90 min
Yoga for Scoliosis	45 min
Yoga for Scoliosis	60 min
Yoga for Scoliosis	90 min
Longer-Lasting Pleasure	25 min
Longer-Lasting Pleasure	60 min
Hip Joints	15 min
Hip Joints	25 min
Hip Joints	60 min
Advanced Yoga	20 min
Advanced Yoga	30 min
Advanced Yoga	45 min
Advanced Yoga	90 min
Muscle Tension Relief	60 min
Muscle Tension Relief	90 min
Slim Body	90 min
Inner Harmony	10 min
Inner Harmony	15 min
Inner Harmony	45 min
Better Balance	15 min
Better Balance	30 min
Yin Yoga	15 min
Yin Yoga	30 min
Yin Yoga	60 min
After Work	15 min
After Work	20 min
After Work	25 min
After Work	30 min
After Work	45 min
After Work	60 min
After Work	90 min
Yoga for Hyperkyphosis	60 min
Yoga for the Knees	60 min
Hands and Wrists	45 min
Hands and Wrists	60 min
Hands and Wrists	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
Feet and Ankles	45 min
Feet and Ankles	90 min
Yoga for Menopause	25 min
Yoga for Menopause	45 min
Yoga for Menopause	60 min
Calm and Vitality	20 min
Calm and Vitality	25 min
Calm and Vitality	30 min
Calm and Vitality	45 min
Calm and Vitality	60 min
Calm and Vitality	90 min
Pelvic Floor Strength	10 min
Office Yoga	20 min
Office Yoga	25 min
Office Yoga	30 min
Office Yoga	45 min
Office Yoga	60 min
Yoga for ADHD	10 min
Yoga for ADHD	15 min
Yoga for ADHD	25 min
Yoga for ADHD	45 min
Yoga for ADHD	60 min
Yoga for ADHD	90 min
Shoulders and Shoulder Blades	15 min
Shoulders and Shoulder Blades	20 min
Shoulders and Shoulder Blades	25 min
Shoulders and Shoulder Blades	30 min
Shoulders and Shoulder Blades	60 min
Shoulders and Shoulder Blades	90 min
I Can Go Without Sugar	10 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	90 min
Mat Pilates	45 min
Mat Pilates	60 min

Wide-Legged Forward Bend appears 115 time in challenges

Topic	Title	Duration	Day
Health	Strengthen Your Immunity 4 wk Day: 13, 14	4 wk	13, 14
Whole body	Flexible Body 4 wk Day: 2, 3, 5	4 wk	2, 3, 5
Weight loss	Weight Loss 4 wk Day: 4, 5	4 wk	4, 5
Back	Healthy Back 4 wk Day: 5, 7, 8, 9, 10, 11, 14, 15, 16, 17, 21, 26, 28	4 wk	5, 7, 8, 9, 10, 11, 14, 15, 16, 17, 21, 26, 28
Stress relief	Stress Relief 4 wk Day: 1, 4, 5	4 wk	1, 4, 5
Whole body	Front Splits 5 wk Day: 11	5 wk	11
Stress relief	Overcoming Depression 4 wk Day: 1, 3, 9, 17	4 wk	1, 3, 9, 17
Weight loss	Awaken Your Strength 4 wk Day: 2, 3, 4, 5, 9	4 wk	2, 3, 4, 5, 9
Beginners	Yoga for Beginners 3 wk Day: 2, 3, 21	3 wk	2, 3, 21
Sleep	Healthy Sleep 4 wk Day: 8, 26	4 wk	8, 26
Back	Regal Posture 4 wk Day: 1, 2, 3, 8, 23, 25, 27, 28	4 wk	1, 2, 3, 8, 23, 25, 27, 28
Weight loss	Toned Abs 4 wk Day: 3	4 wk	3
Beginners	First Steps in Meditation 2 wk Day: 10	2 wk	10
Weight loss	Weight Loss 2 wk Day: 12	2 wk	12
Confidence	Boost Your Self-Esteem 4 wk Day: 2, 3, 4, 5, 21, 27, 28	4 wk	2, 3, 4, 5, 21, 27, 28
Weight loss	Lean Legs 4 wk Day: 4, 5, 11	4 wk	4, 5, 11
Whole body	Firm Glutes 4 wk Day: 17	4 wk	17
Stress relief	Relaxation 4 wk Day: 3, 4	4 wk	3, 4
Whole body	Middle Splits 1 wk Day: 4	1 wk	4
Confidence	Boost Your Self-Esteem 1 wk Day: 3, 6, 7	1 wk	3, 6, 7
Weight loss	Awaken Your Strength 2 wk Day: 6	2 wk	6
Whole body	Firm Glutes 2 wk Day: 5	2 wk	5
Confidence	Boost Your Self-Esteem 2 wk Day: 1, 2	2 wk	1, 2
Weight loss	Awaken Your Strength 3 wk Day: 13	3 wk	13
Beginners	First Steps in Meditation 3 wk Day: 17	3 wk	17
Whole body	Firm Glutes 3 wk Day: 12	3 wk	12
Confidence	Boost Your Self-Esteem 3 wk Day: 3, 6, 7, 8, 9	3 wk	3, 6, 7, 8, 9
Whole body	Middle Splits 3 wk Day: 4	3 wk	4
Health	Quit Smoking 3 wk Day: 4	3 wk	4
Health	Quit Smoking 4 wk Day: 2	4 wk	2
Health	Quit Drinking 1 wk Day: 2	1 wk	2
Health	Quit Drinking 3 wk Day: 1, 2, 3, 5	3 wk	1, 2, 3, 5
Health	Quit Drinking 4 wk Day: 3, 17, 22	4 wk	3, 17, 22
Whole body	Static Practice 1 wk Day: 1, 6	1 wk	1, 6
Whole body	Static Practice 2 wk Day: 4, 6, 11	2 wk	4, 6, 11
Whole body	Static Practice 3 wk Day: 3, 11, 13, 20	3 wk	3, 11, 13, 20
Whole body	Static Practice 4 wk Day: 1, 6, 8, 15	4 wk	1, 6, 8, 15
Stress relief	Relief from Anxiety 1 wk Day: 7	1 wk	7
Stress relief	Relief from Anxiety 2 wk Day: 3	2 wk	3
Stress relief	Relief from Anxiety 3 wk Day: 2, 9, 17	3 wk	2, 9, 17
Stress relief	Relief from Anxiety 4 wk Day: 2, 5, 26	4 wk	2, 5, 26
Back	Yoga for Scoliosis 1 wk Day: 2, 4, 6, 7	1 wk	2, 4, 6, 7
Back	Yoga for Scoliosis 2 wk Day: 1, 5, 8, 9, 12, 13	2 wk	1, 5, 8, 9, 12, 13
Back	Yoga for Scoliosis 3 wk Day: 2, 5, 11, 13, 21	3 wk	2, 5, 11, 13, 21
Back	Yoga for Scoliosis 4 wk Day: 1, 2, 5, 7, 10, 15, 18, 22, 26	4 wk	1, 2, 5, 7, 10, 15, 18, 22, 26
Men's health	Prolong Sexual Pleasure 12 wk Day: 1, 3, 5, 6, 8, 10, 11, 13, 17, 33, 38, 47, 52, 58, 66, 73, 80, 81	12 wk	1, 3, 5, 6, 8, 10, 11, 13, 17, 33, 38, 47, 52, 58, 66, 73, 80, 81
Whole body	Front Splits 4 wk Day: 6, 9, 12, 25	4 wk	6, 9, 12, 25
Whole body	Middle Splits 4 wk Day: 1, 2, 4, 5, 6, 9, 20, 25, 27	4 wk	1, 2, 4, 5, 6, 9, 20, 25, 27
Whole body	Middle Splits 5 wk Day: 1, 4, 11, 17, 23, 27, 30	5 wk	1, 4, 11, 17, 23, 27, 30
Health	Reduce Puffiness 1 wk Day: 7	1 wk	7
Health	Reduce Puffiness 2 wk Day: 2, 4, 11	2 wk	2, 4, 11
Health	Reduce Puffiness 3 wk Day: 1, 10, 18	3 wk	1, 10, 18
Health	Reduce Puffiness 4 wk Day: 3, 10, 15, 25	4 wk	3, 10, 15, 25
Whole body	Open Your Hips 1 wk Day: 1, 4, 5	1 wk	1, 4, 5
Whole body	Open Your Hips 2 wk Day: 1, 7	2 wk	1, 7
Whole body	Open Your Hips 3 wk Day: 2, 8, 9, 12, 13, 20	3 wk	2, 8, 9, 12, 13, 20
Whole body	Open Your Hips 4 wk Day: 3, 5, 17, 23, 26, 27	4 wk	3, 5, 17, 23, 26, 27
Stress relief	Inner Harmony 1 wk Day: 3, 5	1 wk	3, 5
Stress relief	Inner Harmony 2 wk Day: 1, 4, 9	2 wk	1, 4, 9
Stress relief	Inner Harmony 3 wk Day: 2, 15, 19	3 wk	2, 15, 19
Stress relief	Inner Harmony 4 wk Day: 5, 19	4 wk	5, 19
Health	Healthy Heart 1 wk Day: 2, 5, 7	1 wk	2, 5, 7
Health	Healthy Heart 2 wk Day: 2, 5, 9	2 wk	2, 5, 9
Health	Healthy Heart 3 wk Day: 2, 6, 13	3 wk	2, 6, 13
Health	Healthy Heart 4 wk Day: 2, 5, 9	4 wk	2, 5, 9
Whole body	Advanced Yoga 2 wk Day: 4, 5	2 wk	4, 5
Whole body	Advanced Yoga 3 wk Day: 16, 20	3 wk	16, 20
Whole body	Advanced Yoga 4 wk Day: 2, 4, 10, 19, 20	4 wk	2, 4, 10, 19, 20
Whole body	Advanced Yoga 5 wk Day: 3, 4, 5, 10, 17	5 wk	3, 4, 5, 10, 17
Women's health	Postpartum Recovery 1 wk Day: 3	1 wk	3
Women's health	Postpartum Recovery 2 wk Day: 6, 8	2 wk	6, 8
Women's health	Postpartum Recovery 3 wk Day: 6, 9, 18	3 wk	6, 9, 18
Women's health	Postpartum Recovery 4 wk Day: 5, 8, 19, 22, 25	4 wk	5, 8, 19, 22, 25
Back	Healthy Neck 1 wk Day: 2	1 wk	2
Back	Healthy Neck 2 wk Day: 7	2 wk	7
Back	Healthy Neck 3 wk Day: 3, 6, 10, 13	3 wk	3, 6, 10, 13
Back	Healthy Neck 4 wk Day: 13	4 wk	13
Health	Headache Relief 1 wk Day: 4, 7	1 wk	4, 7
Health	Headache Relief 2 wk Day: 2, 3, 5, 14	2 wk	2, 3, 5, 14
Health	Headache Relief 3 wk Day: 10, 12, 17	3 wk	10, 12, 17
Health	Headache Relief 4 wk Day: 2	4 wk	2
Weight loss	Lean Body 1 wk Day: 6	1 wk	6
Weight loss	Lean Body 2 wk Day: 2	2 wk	2
Weight loss	Lean Body 3 wk Day: 1, 4, 8, 17	3 wk	1, 4, 8, 17
Weight loss	Lean Body 4 wk Day: 4, 16, 18, 19, 28	4 wk	4, 16, 18, 19, 28
Whole body	Beautiful Bust 2 wk Day: 5, 8, 10	2 wk	5, 8, 10
Whole body	Beautiful Bust 3 wk Day: 3, 12, 16, 19	3 wk	3, 12, 16, 19
Whole body	Beautiful Bust 4 wk Day: 4, 8, 13, 24, 27	4 wk	4, 8, 13, 24, 27
Health	Healthy Digestion 2 wk Day: 4, 9, 11	2 wk	4, 9, 11
Health	Healthy Digestion 3 wk Day: 2, 11, 12, 19, 20	3 wk	2, 11, 12, 19, 20
Health	Healthy Digestion 4 wk Day: 2, 4, 13, 15, 18, 26	4 wk	2, 4, 13, 15, 18, 26
Men's health	Prolong Sexual Pleasure 1 wk Day: 3, 4	1 wk	3, 4
Men's health	Prolong Sexual Pleasure 2 wk Day: 7, 8, 10, 11	2 wk	7, 8, 10, 11
Men's health	Prolong Sexual Pleasure 3 wk Day: 2, 6, 9, 10, 11, 12, 18	3 wk	2, 6, 9, 10, 11, 12, 18
Men's health	Prolong Sexual Pleasure 4 wk Day: 1, 6, 8, 15, 22, 23	4 wk	1, 6, 8, 15, 22, 23
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: 1, 3, 5, 11, 12	2 wk	1, 3, 5, 11, 12
Stress relief	Yoga in the Big City 3 wk Day: 5, 6, 11, 12, 17, 19, 20	3 wk	5, 6, 11, 12, 17, 19, 20
Stress relief	Yoga in the Big City 4 wk Day: 5, 6, 11, 12, 17, 19, 20, 23, 24, 28	4 wk	5, 6, 11, 12, 17, 19, 20, 23, 24, 28
Back	Atlas Stands Tall 1 wk Day: 1, 2, 3, 6, 7	1 wk	1, 2, 3, 6, 7
Back	Atlas Stands Tall 2 wk Day: 1, 2, 3, 6, 7, 8, 10, 12, 14	2 wk	1, 2, 3, 6, 7, 8, 10, 12, 14
Back	Atlas Stands Tall 3 wk Day: 1, 2, 3, 6, 7, 8, 10, 12, 14, 15, 16, 19, 21	3 wk	1, 2, 3, 6, 7, 8, 10, 12, 14, 15, 16, 19, 21
Back	Atlas Stands Tall 4 wk Day: 1, 2, 3, 6, 7, 8, 10, 12, 14, 15, 16, 19, 21, 22, 23, 26, 27, 28	4 wk	1, 2, 3, 6, 7, 8, 10, 12, 14, 15, 16, 19, 21, 22, 23, 26, 27, 28
Stress relief	The Calm Formula 1 wk Day: 1, 3, 4, 5	1 wk	1, 3, 4, 5
Stress relief	The Calm Formula 2 wk Day: 1, 3, 4, 5, 8, 9, 11, 13, 14	2 wk	1, 3, 4, 5, 8, 9, 11, 13, 14
Stress relief	The Calm Formula 3 wk Day: 1, 3, 4, 5, 8, 9, 10, 11, 13, 14, 15	3 wk	1, 3, 4, 5, 8, 9, 10, 11, 13, 14, 15
Stress relief	The Calm Formula 4 wk Day: 1, 3, 4, 5, 8, 9, 10, 11, 13, 14, 15, 22, 25, 28	4 wk	1, 3, 4, 5, 8, 9, 10, 11, 13, 14, 15, 22, 25, 28
Whole body	Flexibility Whisperer 1 wk Day: 2, 3, 4, 6, 7	1 wk	2, 3, 4, 6, 7
Whole body	Flexibility Whisperer 2 wk Day: 2, 3, 4, 6, 7, 9, 10, 11, 13, 14	2 wk	2, 3, 4, 6, 7, 9, 10, 11, 13, 14
Whole body	Flexibility Whisperer 3 wk Day: 2, 3, 4, 6, 7, 9, 10, 11, 13, 14, 16, 18, 19, 21	3 wk	2, 3, 4, 6, 7, 9, 10, 11, 13, 14, 16, 18, 19, 21
Whole body	Flexibility Whisperer 4 wk Day: 2, 3, 4, 6, 7, 9, 10, 11, 13, 14, 16, 18, 19, 21, 23, 28	4 wk	2, 3, 4, 6, 7, 9, 10, 11, 13, 14, 16, 18, 19, 21, 23, 28
Weight loss	Intensive Weight Loss 1 wk Day: 3	1 wk	3
Weight loss	Intensive Weight Loss 2 wk Day: 3, 8, 14	2 wk	3, 8, 14
Weight loss	Intensive Weight Loss 3 wk Day: 3, 8, 14, 15, 18, 20	3 wk	3, 8, 14, 15, 18, 20
Weight loss	Intensive Weight Loss 4 wk Day: 3, 8, 14, 15, 18, 20, 23, 24, 25	4 wk	3, 8, 14, 15, 18, 20, 23, 24, 25

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Wide-Legged Forward Bend Vistrut-sthitya agre vakrata

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