Wind-Releasing Pose Apanasana

: 1 min

: 29 points

: 2 kcal

Reclining Poses

Static

Benefits

Relaxes the back muscles
Improves hip joint mobility
Supports digestion

Contraindications

Pregnancy

Menstruation

Technique

Lie on your back, bend both knees and hold your shins with your hands. Draw your thighs toward your abdomen without forcing the movement. Keep your head, shoulders and pelvis on the floor and relax for 5–7 breaths. Release your legs and arms to the floor.

If It’s Difficult

Hold your legs just below the knees or use a strap if you cannot comfortably reach your shins.

Where It Appears

Yoga

Challenges

Wind-Releasing Pose appears 90 time in yoga classes

Topic	Title	Time
Blood pressure	A. Shishonin's Routine 20 min	20 min
Immunity	Immune Support 60 min	60 min
Immunity	Immune Support 90 min	90 min
Eyes	Better Vision 90 min	90 min
Energy	Lift Your Spirits 90 min	90 min
Flexibility	Flexible Body 45 min	45 min
Running	Before Your Run 60 min	60 min
Running	Before Your Run 90 min	90 min
Digestion	Yoga for the Liver 20 min	20 min
Digestion	Yoga for the Liver 25 min	25 min
Digestion	Yoga for the Liver 30 min	30 min
Digestion	Yoga for the Liver 60 min	60 min
Digestion	Yoga for the Liver 90 min	90 min
Digestion	Healthy Digestion 60 min	60 min
Digestion	Healthy Digestion 90 min	90 min
Back	Yoga for the Lower Back 45 min	45 min
Back	Yoga for the Lower Back 90 min	90 min
Back	Yoga for the Back 30 min	30 min
Back	Yoga for the Back 45 min	45 min
Back	Yoga for the Back 60 min	60 min
Back	Yoga for the Back 90 min	90 min
Active ageing	Yoga 60+ for High Blood Pressure 30 min	30 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
Sleep	Sound Sleep 45 min	45 min
Sleep	Sound Sleep 60 min	60 min
Lungs	Yoga for Lung Health 90 min	90 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
Running	After Your Run 60 min	60 min
Weight loss	Yoga for Weight Loss 60 min	60 min
Weight loss	Yoga for Weight Loss 90 min	90 min
Relaxation	Relaxation 90 min	90 min
Energy	Tibetan Exercises 20 min	20 min
Energy	Tibetan Exercises 30 min	30 min
Energy	Static Routine 30 min	30 min
Back	Yoga for Scoliosis 10 min	10 min
Flexibility	Hip Joints 90 min	90 min
Flexibility	Advanced Yoga 90 min	90 min
Energy	Muscle Tension Relief 90 min	90 min
Stress relief	Inner Harmony 90 min	90 min
Energy	Hormonal Yoga 90 min	90 min
Beginners	Yoga for Beginners 15 min	15 min
Beginners	Yoga for Beginners 20 min	20 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
Relaxation	Yin Yoga 45 min	45 min
Relaxation	Yin Yoga 60 min	60 min
Relaxation	Yin Yoga 90 min	90 min
Stress relief	After Work 45 min	45 min
Stress relief	After Work 90 min	90 min
Weight loss	Yoga for Weight Loss 45 min	45 min
Back	Yoga for Hyperlordosis 45 min	45 min
Back	Yoga for Hyperlordosis 60 min	60 min
Back	Yoga for Hyperlordosis 90 min	90 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
Sports	Yoga for Football Players 45 min	45 min
Active ageing	Yoga for Menopause 90 min	90 min
Cardio	Calm and Vitality 15 min	15 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 90 min	90 min
Hips	Pelvic Floor Strength 60 min	60 min
Hips	Pelvic Floor Strength 90 min	90 min
Back	Yoga Lying Down 15 min	15 min
Back	Yoga Lying Down 20 min	20 min
Back	Yoga Lying Down 25 min	25 min
Back	Yoga Lying Down 45 min	45 min
Back	Yoga Lying Down 60 min	60 min
Back	Yoga Lying Down 90 min	90 min
Back	Shoulders and Shoulder Blades 30 min	30 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 90 min	90 min
Flexibility	Gentle Yoga 30 min	30 min
Flexibility	Gentle Yoga 45 min	45 min
Sports	Yoga for Golfers 60 min	60 min

Wind-Releasing Pose appears 126 time in challenges

Topic	Title	Duration	Day
Health	Strengthen Your Immunity 4 wk Day: 3, 8	4 wk	3, 8
Whole body	Flexible Body 4 wk Day: 11, 19, 20, 22	4 wk	11, 19, 20, 22
Weight loss	Weight Loss 4 wk Day: 10, 16, 20, 25, 28	4 wk	10, 16, 20, 25, 28
Back	Healthy Back 4 wk Day: 1, 4, 8, 9, 22	4 wk	1, 4, 8, 9, 22
Stress relief	Stress Relief 4 wk Day: 9, 17	4 wk	9, 17
Stress relief	Overcoming Depression 4 wk Day: 4, 10, 17, 25	4 wk	4, 10, 17, 25
Weight loss	Awaken Your Strength 4 wk Day: 28	4 wk	28
Beginners	Yoga for Beginners 3 wk Day: 14, 15, 19	3 wk	14, 15, 19
Sleep	Healthy Sleep 4 wk Day: 1, 5, 9, 17	4 wk	1, 5, 9, 17
Whole body	Build Your Balance 4 wk Day: 15, 23, 28	4 wk	15, 23, 28
Back	Regal Posture 4 wk Day: 4, 13, 28	4 wk	4, 13, 28
Weight loss	Toned Abs 4 wk Day: 8, 17, 19, 25, 27	4 wk	8, 17, 19, 25, 27
Whole body	Touch the Floor 4 wk Day: 2, 5, 18, 24	4 wk	2, 5, 18, 24
Beginners	Yoga for Beginners 1 wk Day: 4	1 wk	4
Weight loss	Weight Loss 2 wk Day: 6, 14	2 wk	6, 14
Beginners	Yoga for Beginners 2 wk Day: 1, 4, 5, 7, 9	2 wk	1, 4, 5, 7, 9
Weight loss	Weight Loss 1 wk Day: 5	1 wk	5
Weight loss	Weight Loss 3 wk Day: 2, 21	3 wk	2, 21
Confidence	Boost Your Self-Esteem 4 wk Day: 9, 11, 19, 20, 21, 25, 28	4 wk	9, 11, 19, 20, 21, 25, 28
Weight loss	Slim Waist 4 wk Day: 11	4 wk	11
Whole body	Strong Arms 4 wk Day: 25	4 wk	25
Weight loss	Lean Legs 4 wk Day: 10	4 wk	10
Whole body	Firm Glutes 4 wk Day: 10, 11, 21, 22, 23	4 wk	10, 11, 21, 22, 23
Back	Relief from Lower Back Pain 4 wk Day: 2, 6, 8, 12, 17	4 wk	2, 6, 8, 12, 17
Stress relief	Relaxation 4 wk Day: 3, 22	4 wk	3, 22
Whole body	Strong Arms 2 wk Day: 11	2 wk	11
Stress relief	Overcoming Depression 2 wk Day: 1, 2	2 wk	1, 2
Sleep	Healthy Sleep 2 wk Day: 9	2 wk	9
Stress relief	Stress Relief 2 wk Day: 6	2 wk	6
Back	Relief from Lower Back Pain 2 wk Day: 1, 2, 4, 11	2 wk	1, 2, 4, 11
Whole body	Middle Splits 2 wk Day: 14	2 wk	14
Whole body	Front Splits 2 wk Day: 13	2 wk	13
Back	Regal Posture 2 wk Day: 9	2 wk	9
Back	Healthy Back 2 wk Day: 2, 3, 5	2 wk	2, 3, 5
Whole body	Healthy Joints 2 wk Day: 1, 8	2 wk	1, 8
Whole body	Flexible Body 2 wk Day: 11	2 wk	11
Confidence	Boost Your Self-Esteem 1 wk Day: 4	1 wk	4
Back	Regal Posture 1 wk Day: 1, 2	1 wk	1, 2
Weight loss	Awaken Your Strength 2 wk Day: 1	2 wk	1
Whole body	Firm Glutes 2 wk Day: 2	2 wk	2
Weight loss	Lean Legs 2 wk Day: 11	2 wk	11
Stress relief	Relaxation 2 wk Day: 5	2 wk	5
Whole body	Flexible Body 3 wk Day: 18	3 wk	18
Stress relief	Stress Relief 3 wk Day: 13	3 wk	13
Whole body	Front Splits 3 wk Day: 20	3 wk	20
Stress relief	Overcoming Depression 3 wk Day: 8, 9	3 wk	8, 9
Whole body	Healthy Joints 3 wk Day: 8, 15	3 wk	8, 15
Weight loss	Awaken Your Strength 3 wk Day: 8	3 wk	8
Sleep	Healthy Sleep 3 wk Day: 16	3 wk	16
Back	Regal Posture 3 wk Day: 1, 2, 16	3 wk	1, 2, 16
Whole body	Firm Glutes 3 wk Day: 9	3 wk	9
Weight loss	Lean Legs 3 wk Day: 18	3 wk	18
Confidence	Boost Your Self-Esteem 3 wk Day: 4	3 wk	4
Whole body	Strong Arms 3 wk Day: 18	3 wk	18
Back	Relief from Lower Back Pain 3 wk Day: 8, 9, 11, 18	3 wk	8, 9, 11, 18
Stress relief	Relaxation 3 wk Day: 12	3 wk	12
Whole body	Middle Splits 3 wk Day: 21	3 wk	21
Back	Healthy Back 3 wk Day: 9, 10, 12	3 wk	9, 10, 12
Health	Quit Drinking 4 wk Day: 5, 13	4 wk	5, 13
Whole body	Static Practice 2 wk Day: 10	2 wk	10
Whole body	Static Practice 3 wk Day: 8, 15, 21	3 wk	8, 15, 21
Whole body	Static Practice 4 wk Day: 1, 7, 10, 13, 15, 18, 20	4 wk	1, 7, 10, 13, 15, 18, 20
Stress relief	Relief from Anxiety 1 wk Day: 1, 7	1 wk	1, 7
Stress relief	Relief from Anxiety 2 wk Day: 8	2 wk	8
Stress relief	Relief from Anxiety 4 wk Day: 4, 24	4 wk	4, 24
Back	Yoga for Scoliosis 1 wk Day: 1, 4, 7	1 wk	1, 4, 7
Back	Yoga for Scoliosis 2 wk Day: 1	2 wk	1
Back	Yoga for Scoliosis 3 wk Day: 1, 2, 4, 9, 17, 21	3 wk	1, 2, 4, 9, 17, 21
Back	Yoga for Scoliosis 4 wk Day: 1, 10, 13, 21, 28	4 wk	1, 10, 13, 21, 28
Men's health	Prolong Sexual Pleasure 12 wk Day: 1, 32, 37, 55, 57, 66, 67, 78	12 wk	1, 32, 37, 55, 57, 66, 67, 78
Whole body	Front Splits 4 wk Day: 18, 21	4 wk	18, 21
Whole body	Middle Splits 4 wk Day: 11	4 wk	11
Whole body	Middle Splits 5 wk Day: 25	5 wk	25
Health	Reduce Puffiness 3 wk Day: 9, 20	3 wk	9, 20
Health	Reduce Puffiness 4 wk Day: 11, 17	4 wk	11, 17
Whole body	Open Your Hips 2 wk Day: 8	2 wk	8
Whole body	Open Your Hips 3 wk Day: 4, 9	3 wk	4, 9
Whole body	Open Your Hips 4 wk Day: 5	4 wk	5
Stress relief	Inner Harmony 3 wk Day: 14	3 wk	14
Health	Healthy Heart 1 wk Day: 2	1 wk	2
Whole body	Advanced Yoga 2 wk Day: 10	2 wk	10
Whole body	Advanced Yoga 3 wk Day: 5, 19	3 wk	5, 19
Whole body	Advanced Yoga 4 wk Day: 12, 16	4 wk	12, 16
Whole body	Advanced Yoga 5 wk Day: 1, 25	5 wk	1, 25
Women's health	Postpartum Recovery 2 wk Day: 12	2 wk	12
Women's health	Postpartum Recovery 3 wk Day: 18	3 wk	18
Women's health	Postpartum Recovery 4 wk Day: 1	4 wk	1
Back	Healthy Neck 4 wk Day: 2, 5	4 wk	2, 5
Health	Headache Relief 2 wk Day: 2, 8	2 wk	2, 8
Health	Headache Relief 3 wk Day: 21	3 wk	21
Health	Headache Relief 4 wk Day: 17	4 wk	17
Weight loss	Lean Body 1 wk Day: 2	1 wk	2
Weight loss	Lean Body 2 wk Day: 6	2 wk	6
Weight loss	Lean Body 4 wk Day: 24	4 wk	24
Whole body	Beautiful Bust 1 wk Day: 4, 5	1 wk	4, 5
Whole body	Beautiful Bust 2 wk Day: 13	2 wk	13
Whole body	Beautiful Bust 3 wk Day: 10	3 wk	10
Whole body	Beautiful Bust 4 wk Day: 3, 4, 9, 16, 19, 22	4 wk	3, 4, 9, 16, 19, 22
Health	Healthy Digestion 1 wk Day: 6	1 wk	6
Health	Healthy Digestion 2 wk Day: 1, 5, 8, 14	2 wk	1, 5, 8, 14
Health	Healthy Digestion 3 wk Day: 4, 7, 10, 12, 13, 19	3 wk	4, 7, 10, 12, 13, 19
Health	Healthy Digestion 4 wk Day: 2, 4, 5, 8, 9, 12, 14, 19, 22, 23, 26, 28	4 wk	2, 4, 5, 8, 9, 12, 14, 19, 22, 23, 26, 28
Men's health	Prolong Sexual Pleasure 1 wk Day: 4	1 wk	4
Men's health	Prolong Sexual Pleasure 2 wk Day: 7	2 wk	7
Men's health	Prolong Sexual Pleasure 3 wk Day: 12, 20	3 wk	12, 20
Men's health	Prolong Sexual Pleasure 4 wk Day: 4, 17, 20, 24, 27	4 wk	4, 17, 20, 24, 27
Stress relief	Yoga in the Big City 1 wk Day: 1, 6	1 wk	1, 6
Stress relief	Yoga in the Big City 2 wk Day: 1, 5, 9, 10, 12, 13	2 wk	1, 5, 9, 10, 12, 13
Stress relief	Yoga in the Big City 3 wk Day: 1, 6, 9, 10, 12, 13, 16, 19, 20, 21	3 wk	1, 6, 9, 10, 12, 13, 16, 19, 20, 21
Stress relief	Yoga in the Big City 4 wk Day: 1, 6, 9, 10, 12, 13, 16, 19, 20, 21, 27	4 wk	1, 6, 9, 10, 12, 13, 16, 19, 20, 21, 27
Back	Atlas Stands Tall 1 wk Day: 2, 4, 5, 7	1 wk	2, 4, 5, 7
Back	Atlas Stands Tall 2 wk Day: 2, 4, 5, 7, 10, 11, 13	2 wk	2, 4, 5, 7, 10, 11, 13
Back	Atlas Stands Tall 3 wk Day: 2, 4, 5, 7, 10, 11, 13, 15	3 wk	2, 4, 5, 7, 10, 11, 13, 15
Back	Atlas Stands Tall 4 wk Day: 2, 4, 5, 7, 10, 11, 13, 15, 22, 27, 28	4 wk	2, 4, 5, 7, 10, 11, 13, 15, 22, 27, 28
Stress relief	The Calm Formula 1 wk Day: 3, 4, 6	1 wk	3, 4, 6
Stress relief	The Calm Formula 2 wk Day: 3, 4, 6, 9, 11	2 wk	3, 4, 6, 9, 11
Stress relief	The Calm Formula 3 wk Day: 3, 4, 6, 9, 10, 11, 15, 19, 20	3 wk	3, 4, 6, 9, 10, 11, 15, 19, 20
Stress relief	The Calm Formula 4 wk Day: 3, 4, 6, 9, 10, 11, 15, 19, 20, 23	4 wk	3, 4, 6, 9, 10, 11, 15, 19, 20, 23
Whole body	Flexibility Whisperer 1 wk Day: 1, 3, 5	1 wk	1, 3, 5
Whole body	Flexibility Whisperer 2 wk Day: 1, 3, 5, 9, 10, 11	2 wk	1, 3, 5, 9, 10, 11
Whole body	Flexibility Whisperer 3 wk Day: 1, 3, 5, 9, 10, 11, 15, 17, 19, 21	3 wk	1, 3, 5, 9, 10, 11, 15, 17, 19, 21
Whole body	Flexibility Whisperer 4 wk Day: 1, 3, 5, 9, 10, 11, 15, 17, 19, 21, 23, 24, 26, 27, 28	4 wk	1, 3, 5, 9, 10, 11, 15, 17, 19, 21, 23, 24, 26, 27, 28
Weight loss	Intensive Weight Loss 1 wk Day: 1, 5	1 wk	1, 5
Weight loss	Intensive Weight Loss 2 wk Day: 1, 5, 8, 11, 13, 14	2 wk	1, 5, 8, 11, 13, 14
Weight loss	Intensive Weight Loss 3 wk Day: 1, 5, 8, 11, 13, 14, 17, 21	3 wk	1, 5, 8, 11, 13, 14, 17, 21
Weight loss	Intensive Weight Loss 4 wk Day: 1, 5, 8, 11, 13, 14, 17, 21, 28	4 wk	1, 5, 8, 11, 13, 14, 17, 21, 28

Exercise Details

Where It Appears

Yoga

Challenges

Wind-Releasing Pose appears 90 time in yoga classes

Class	Duration
A. Shishonin's Routine	20 min
Immune Support	60 min
Immune Support	90 min
Better Vision	90 min
Lift Your Spirits	90 min
Flexible Body	45 min
Before Your Run	60 min
Before Your Run	90 min
Yoga for the Liver	20 min
Yoga for the Liver	25 min
Yoga for the Liver	30 min
Yoga for the Liver	60 min
Yoga for the Liver	90 min
Healthy Digestion	60 min
Healthy Digestion	90 min
Yoga for the Lower Back	45 min
Yoga for the Lower Back	90 min
Yoga for the Back	30 min
Yoga for the Back	45 min
Yoga for the Back	60 min
Yoga for the Back	90 min
Yoga 60+ for High Blood Pressure	30 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
Sound Sleep	45 min
Sound Sleep	60 min
Yoga for Lung Health	90 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
After Your Run	60 min
Yoga for Weight Loss	60 min
Yoga for Weight Loss	90 min
Relaxation	90 min
Tibetan Exercises	20 min
Tibetan Exercises	30 min
Static Routine	30 min
Yoga for Scoliosis	10 min
Hip Joints	90 min
Advanced Yoga	90 min
Muscle Tension Relief	90 min
Inner Harmony	90 min
Hormonal Yoga	90 min
Yoga for Beginners	15 min
Yoga for Beginners	20 min
Yoga for Beginners	30 min
Yoga for Beginners	45 min
Yoga for Beginners	60 min
Yoga for Beginners	90 min
Yin Yoga	45 min
Yin Yoga	60 min
Yin Yoga	90 min
After Work	45 min
After Work	90 min
Yoga for Weight Loss	45 min
Yoga for Hyperlordosis	45 min
Yoga for Hyperlordosis	60 min
Yoga for Hyperlordosis	90 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 Football Players	45 min
Yoga for Menopause	90 min
Calm and Vitality	15 min
Calm and Vitality	20 min
Calm and Vitality	25 min
Calm and Vitality	30 min
Calm and Vitality	90 min
Pelvic Floor Strength	60 min
Pelvic Floor Strength	90 min
Yoga Lying Down	15 min
Yoga Lying Down	20 min
Yoga Lying Down	25 min
Yoga Lying Down	45 min
Yoga Lying Down	60 min
Yoga Lying Down	90 min
Shoulders and Shoulder Blades	30 min
Shoulders and Shoulder Blades	90 min
I Can Go Without Sugar	30 min
I Can Go Without Sugar	90 min
Gentle Yoga	30 min
Gentle Yoga	45 min
Yoga for Golfers	60 min

Wind-Releasing Pose appears 126 time in challenges

Topic	Title	Duration	Day
Health	Strengthen Your Immunity 4 wk Day: 3, 8	4 wk	3, 8
Whole body	Flexible Body 4 wk Day: 11, 19, 20, 22	4 wk	11, 19, 20, 22
Weight loss	Weight Loss 4 wk Day: 10, 16, 20, 25, 28	4 wk	10, 16, 20, 25, 28
Back	Healthy Back 4 wk Day: 1, 4, 8, 9, 22	4 wk	1, 4, 8, 9, 22
Stress relief	Stress Relief 4 wk Day: 9, 17	4 wk	9, 17
Stress relief	Overcoming Depression 4 wk Day: 4, 10, 17, 25	4 wk	4, 10, 17, 25
Weight loss	Awaken Your Strength 4 wk Day: 28	4 wk	28
Beginners	Yoga for Beginners 3 wk Day: 14, 15, 19	3 wk	14, 15, 19
Sleep	Healthy Sleep 4 wk Day: 1, 5, 9, 17	4 wk	1, 5, 9, 17
Whole body	Build Your Balance 4 wk Day: 15, 23, 28	4 wk	15, 23, 28
Back	Regal Posture 4 wk Day: 4, 13, 28	4 wk	4, 13, 28
Weight loss	Toned Abs 4 wk Day: 8, 17, 19, 25, 27	4 wk	8, 17, 19, 25, 27
Whole body	Touch the Floor 4 wk Day: 2, 5, 18, 24	4 wk	2, 5, 18, 24
Beginners	Yoga for Beginners 1 wk Day: 4	1 wk	4
Weight loss	Weight Loss 2 wk Day: 6, 14	2 wk	6, 14
Beginners	Yoga for Beginners 2 wk Day: 1, 4, 5, 7, 9	2 wk	1, 4, 5, 7, 9
Weight loss	Weight Loss 1 wk Day: 5	1 wk	5
Weight loss	Weight Loss 3 wk Day: 2, 21	3 wk	2, 21
Confidence	Boost Your Self-Esteem 4 wk Day: 9, 11, 19, 20, 21, 25, 28	4 wk	9, 11, 19, 20, 21, 25, 28
Weight loss	Slim Waist 4 wk Day: 11	4 wk	11
Whole body	Strong Arms 4 wk Day: 25	4 wk	25
Weight loss	Lean Legs 4 wk Day: 10	4 wk	10
Whole body	Firm Glutes 4 wk Day: 10, 11, 21, 22, 23	4 wk	10, 11, 21, 22, 23
Back	Relief from Lower Back Pain 4 wk Day: 2, 6, 8, 12, 17	4 wk	2, 6, 8, 12, 17
Stress relief	Relaxation 4 wk Day: 3, 22	4 wk	3, 22
Whole body	Strong Arms 2 wk Day: 11	2 wk	11
Stress relief	Overcoming Depression 2 wk Day: 1, 2	2 wk	1, 2
Sleep	Healthy Sleep 2 wk Day: 9	2 wk	9
Stress relief	Stress Relief 2 wk Day: 6	2 wk	6
Back	Relief from Lower Back Pain 2 wk Day: 1, 2, 4, 11	2 wk	1, 2, 4, 11
Whole body	Middle Splits 2 wk Day: 14	2 wk	14
Whole body	Front Splits 2 wk Day: 13	2 wk	13
Back	Regal Posture 2 wk Day: 9	2 wk	9
Back	Healthy Back 2 wk Day: 2, 3, 5	2 wk	2, 3, 5
Whole body	Healthy Joints 2 wk Day: 1, 8	2 wk	1, 8
Whole body	Flexible Body 2 wk Day: 11	2 wk	11
Confidence	Boost Your Self-Esteem 1 wk Day: 4	1 wk	4
Back	Regal Posture 1 wk Day: 1, 2	1 wk	1, 2
Weight loss	Awaken Your Strength 2 wk Day: 1	2 wk	1
Whole body	Firm Glutes 2 wk Day: 2	2 wk	2
Weight loss	Lean Legs 2 wk Day: 11	2 wk	11
Stress relief	Relaxation 2 wk Day: 5	2 wk	5
Whole body	Flexible Body 3 wk Day: 18	3 wk	18
Stress relief	Stress Relief 3 wk Day: 13	3 wk	13
Whole body	Front Splits 3 wk Day: 20	3 wk	20
Stress relief	Overcoming Depression 3 wk Day: 8, 9	3 wk	8, 9
Whole body	Healthy Joints 3 wk Day: 8, 15	3 wk	8, 15
Weight loss	Awaken Your Strength 3 wk Day: 8	3 wk	8
Sleep	Healthy Sleep 3 wk Day: 16	3 wk	16
Back	Regal Posture 3 wk Day: 1, 2, 16	3 wk	1, 2, 16
Whole body	Firm Glutes 3 wk Day: 9	3 wk	9
Weight loss	Lean Legs 3 wk Day: 18	3 wk	18
Confidence	Boost Your Self-Esteem 3 wk Day: 4	3 wk	4
Whole body	Strong Arms 3 wk Day: 18	3 wk	18
Back	Relief from Lower Back Pain 3 wk Day: 8, 9, 11, 18	3 wk	8, 9, 11, 18
Stress relief	Relaxation 3 wk Day: 12	3 wk	12
Whole body	Middle Splits 3 wk Day: 21	3 wk	21
Back	Healthy Back 3 wk Day: 9, 10, 12	3 wk	9, 10, 12
Health	Quit Drinking 4 wk Day: 5, 13	4 wk	5, 13
Whole body	Static Practice 2 wk Day: 10	2 wk	10
Whole body	Static Practice 3 wk Day: 8, 15, 21	3 wk	8, 15, 21
Whole body	Static Practice 4 wk Day: 1, 7, 10, 13, 15, 18, 20	4 wk	1, 7, 10, 13, 15, 18, 20
Stress relief	Relief from Anxiety 1 wk Day: 1, 7	1 wk	1, 7
Stress relief	Relief from Anxiety 2 wk Day: 8	2 wk	8
Stress relief	Relief from Anxiety 4 wk Day: 4, 24	4 wk	4, 24
Back	Yoga for Scoliosis 1 wk Day: 1, 4, 7	1 wk	1, 4, 7
Back	Yoga for Scoliosis 2 wk Day: 1	2 wk	1
Back	Yoga for Scoliosis 3 wk Day: 1, 2, 4, 9, 17, 21	3 wk	1, 2, 4, 9, 17, 21
Back	Yoga for Scoliosis 4 wk Day: 1, 10, 13, 21, 28	4 wk	1, 10, 13, 21, 28
Men's health	Prolong Sexual Pleasure 12 wk Day: 1, 32, 37, 55, 57, 66, 67, 78	12 wk	1, 32, 37, 55, 57, 66, 67, 78
Whole body	Front Splits 4 wk Day: 18, 21	4 wk	18, 21
Whole body	Middle Splits 4 wk Day: 11	4 wk	11
Whole body	Middle Splits 5 wk Day: 25	5 wk	25
Health	Reduce Puffiness 3 wk Day: 9, 20	3 wk	9, 20
Health	Reduce Puffiness 4 wk Day: 11, 17	4 wk	11, 17
Whole body	Open Your Hips 2 wk Day: 8	2 wk	8
Whole body	Open Your Hips 3 wk Day: 4, 9	3 wk	4, 9
Whole body	Open Your Hips 4 wk Day: 5	4 wk	5
Stress relief	Inner Harmony 3 wk Day: 14	3 wk	14
Health	Healthy Heart 1 wk Day: 2	1 wk	2
Whole body	Advanced Yoga 2 wk Day: 10	2 wk	10
Whole body	Advanced Yoga 3 wk Day: 5, 19	3 wk	5, 19
Whole body	Advanced Yoga 4 wk Day: 12, 16	4 wk	12, 16
Whole body	Advanced Yoga 5 wk Day: 1, 25	5 wk	1, 25
Women's health	Postpartum Recovery 2 wk Day: 12	2 wk	12
Women's health	Postpartum Recovery 3 wk Day: 18	3 wk	18
Women's health	Postpartum Recovery 4 wk Day: 1	4 wk	1
Back	Healthy Neck 4 wk Day: 2, 5	4 wk	2, 5
Health	Headache Relief 2 wk Day: 2, 8	2 wk	2, 8
Health	Headache Relief 3 wk Day: 21	3 wk	21
Health	Headache Relief 4 wk Day: 17	4 wk	17
Weight loss	Lean Body 1 wk Day: 2	1 wk	2
Weight loss	Lean Body 2 wk Day: 6	2 wk	6
Weight loss	Lean Body 4 wk Day: 24	4 wk	24
Whole body	Beautiful Bust 1 wk Day: 4, 5	1 wk	4, 5
Whole body	Beautiful Bust 2 wk Day: 13	2 wk	13
Whole body	Beautiful Bust 3 wk Day: 10	3 wk	10
Whole body	Beautiful Bust 4 wk Day: 3, 4, 9, 16, 19, 22	4 wk	3, 4, 9, 16, 19, 22
Health	Healthy Digestion 1 wk Day: 6	1 wk	6
Health	Healthy Digestion 2 wk Day: 1, 5, 8, 14	2 wk	1, 5, 8, 14
Health	Healthy Digestion 3 wk Day: 4, 7, 10, 12, 13, 19	3 wk	4, 7, 10, 12, 13, 19
Health	Healthy Digestion 4 wk Day: 2, 4, 5, 8, 9, 12, 14, 19, 22, 23, 26, 28	4 wk	2, 4, 5, 8, 9, 12, 14, 19, 22, 23, 26, 28
Men's health	Prolong Sexual Pleasure 1 wk Day: 4	1 wk	4
Men's health	Prolong Sexual Pleasure 2 wk Day: 7	2 wk	7
Men's health	Prolong Sexual Pleasure 3 wk Day: 12, 20	3 wk	12, 20
Men's health	Prolong Sexual Pleasure 4 wk Day: 4, 17, 20, 24, 27	4 wk	4, 17, 20, 24, 27
Stress relief	Yoga in the Big City 1 wk Day: 1, 6	1 wk	1, 6
Stress relief	Yoga in the Big City 2 wk Day: 1, 5, 9, 10, 12, 13	2 wk	1, 5, 9, 10, 12, 13
Stress relief	Yoga in the Big City 3 wk Day: 1, 6, 9, 10, 12, 13, 16, 19, 20, 21	3 wk	1, 6, 9, 10, 12, 13, 16, 19, 20, 21
Stress relief	Yoga in the Big City 4 wk Day: 1, 6, 9, 10, 12, 13, 16, 19, 20, 21, 27	4 wk	1, 6, 9, 10, 12, 13, 16, 19, 20, 21, 27
Back	Atlas Stands Tall 1 wk Day: 2, 4, 5, 7	1 wk	2, 4, 5, 7
Back	Atlas Stands Tall 2 wk Day: 2, 4, 5, 7, 10, 11, 13	2 wk	2, 4, 5, 7, 10, 11, 13
Back	Atlas Stands Tall 3 wk Day: 2, 4, 5, 7, 10, 11, 13, 15	3 wk	2, 4, 5, 7, 10, 11, 13, 15
Back	Atlas Stands Tall 4 wk Day: 2, 4, 5, 7, 10, 11, 13, 15, 22, 27, 28	4 wk	2, 4, 5, 7, 10, 11, 13, 15, 22, 27, 28
Stress relief	The Calm Formula 1 wk Day: 3, 4, 6	1 wk	3, 4, 6
Stress relief	The Calm Formula 2 wk Day: 3, 4, 6, 9, 11	2 wk	3, 4, 6, 9, 11
Stress relief	The Calm Formula 3 wk Day: 3, 4, 6, 9, 10, 11, 15, 19, 20	3 wk	3, 4, 6, 9, 10, 11, 15, 19, 20
Stress relief	The Calm Formula 4 wk Day: 3, 4, 6, 9, 10, 11, 15, 19, 20, 23	4 wk	3, 4, 6, 9, 10, 11, 15, 19, 20, 23
Whole body	Flexibility Whisperer 1 wk Day: 1, 3, 5	1 wk	1, 3, 5
Whole body	Flexibility Whisperer 2 wk Day: 1, 3, 5, 9, 10, 11	2 wk	1, 3, 5, 9, 10, 11
Whole body	Flexibility Whisperer 3 wk Day: 1, 3, 5, 9, 10, 11, 15, 17, 19, 21	3 wk	1, 3, 5, 9, 10, 11, 15, 17, 19, 21
Whole body	Flexibility Whisperer 4 wk Day: 1, 3, 5, 9, 10, 11, 15, 17, 19, 21, 23, 24, 26, 27, 28	4 wk	1, 3, 5, 9, 10, 11, 15, 17, 19, 21, 23, 24, 26, 27, 28
Weight loss	Intensive Weight Loss 1 wk Day: 1, 5	1 wk	1, 5
Weight loss	Intensive Weight Loss 2 wk Day: 1, 5, 8, 11, 13, 14	2 wk	1, 5, 8, 11, 13, 14
Weight loss	Intensive Weight Loss 3 wk Day: 1, 5, 8, 11, 13, 14, 17, 21	3 wk	1, 5, 8, 11, 13, 14, 17, 21
Weight loss	Intensive Weight Loss 4 wk Day: 1, 5, 8, 11, 13, 14, 17, 21, 28	4 wk	1, 5, 8, 11, 13, 14, 17, 21, 28

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