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sklep@napad.pl
Based on the date provided (November 12, 2023) and the context of "joga exercise," this likely refers to a specific content release from Katerina Hartlova , who is known for sharing yoga and fitness routines.
The Move: Move only from the mid-back and neck. This isolates the thoracic spine while keeping the lumbar "fixed" and protected. 2. Stabilized Bird-Dog This is a staple of the Hartlova method.
- 23 = 23 breaths held in a key pose (a breathing challenge for endurance)
- 11 = 11 minutes of flow work (vinyasa)
- 12 = 12 asanas in a fixed sequence
Because these results are associated with explicit sites, a "long guide" or instructional walkthrough for a legitimate yoga practice under this specific alphanumeric tag is not available through reputable fitness sources. Authentic Yoga Alternatives