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Dynamic Core Strengthening in Four-Limbed Staff Pose on Elbows Phalaka-kriyya II

1 min
29 points
5 kcal
Arm-Supported Poses
Dynamic
Dynamic Core Strengthening in Four-Limbed Staff Pose on Elbows
hourglass-icon 1 min
asana miniature
01:10
Music
  • Instructor’s Voice
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00

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Benefits

  • Develops awareness of breathing
  • Strengthens the arm muscles
  • Boosts energy
  • Tones the abdominal muscles

Contraindications

Pregnancy
High blood pressure

Technique

Come into a forearm plank with your fingers interlaced, legs straight and toes on the floor. Keep your body in one line as you gently turn your hips and torso right and left. Breathe freely, stop, lower your knees and sit back on your heels.

Upload date:2026-10-16T17:45:35+00:00

If It’s Difficult

1
Learn to hold a steady forearm plank before adding the twisting movement. Keep breathing without holding your breath.

Where It Appears

Yoga
Challenges

Dynamic Core Strengthening in Four-Limbed Staff Pose on Elbows appears 22 times in yoga classes

Topic Title Time
Immunity
Immune Support 90 min
90 min
Waist
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
Energy
Dynamic Routine 60 min
60 min
Energy
Dynamic Routine 90 min
90 min
Digestion
Yoga for the Liver 25 min
25 min
Digestion
Yoga for the Liver 30 min
30 min
Digestion
Yoga for the Liver 45 min
45 min
Digestion
Yoga for the Liver 60 min
60 min
Digestion
Yoga for the Liver 90 min
90 min
Digestion
Healthy Digestion 90 min
90 min
Sleep
Sound Sleep 90 min
90 min
Energy
Awaken Your Strength 60 min
60 min
Energy
Awaken Your Strength 90 min
90 min
Flexibility
Swelling Relief 90 min
90 min
Back
Shoulders and Shoulder Blades 45 min
45 min
Back
Shoulders and Shoulder Blades 60 min
60 min
Sports
Yoga for Golfers 90 min
90 min
Energy
Mat Pilates 30 min
30 min
Energy
Mat Pilates 90 min
90 min

Dynamic Core Strengthening in Four-Limbed Staff Pose on Elbows appears 31 time in challenges

Topic Title Duration Day
Weight loss
Weight Loss 4 wk
Day: 2, 7
4 wk 2, 7
Weight loss
Toned Abs 4 wk
Day: 7, 10, 11, 16
4 wk 7, 10, 11, 16
Energy
Energizing Morning 4 wk
Day: 9, 13, 18, 23, 24
4 wk 9, 13, 18, 23, 24
Weight loss
Toned Abs 2 wk
Day: 5, 9
2 wk 5, 9
Weight loss
Slim Waist 2 wk
Day: 3, 7, 13
2 wk 3, 7, 13
Weight loss
Toned Abs 1 wk
Day: 6
1 wk 6
Weight loss
Awaken Your Strength 1 wk
Day: 6
1 wk 6
Stress relief
Stress Relief 1 wk
Day: 5
1 wk 5
Stress relief
Stress Relief 3 wk
Day: 5
3 wk 5
Weight loss
Awaken Your Strength 3 wk
Day: 6
3 wk 6
Weight loss
Toned Abs 3 wk
Day: 6, 12, 16
3 wk 6, 12, 16
Weight loss
Slim Waist 3 wk
Day: 10, 14, 20
3 wk 10, 14, 20
Health
Quit Smoking 2 wk
Day: 6, 14
2 wk 6, 14
Health
Quit Smoking 3 wk
Day: 16
3 wk 16
Health
Healthy Heart 2 wk
Day: 4
2 wk 4
Health
Healthy Heart 4 wk
Day: 11
4 wk 11
Whole body
Advanced Yoga 5 wk
Day: 15, 25
5 wk 15, 25
Women's health
Postpartum Recovery 2 wk
Day: 10
2 wk 10
Back
Healthy Neck 2 wk
Day: 5
2 wk 5
Back
Healthy Neck 3 wk
Day: 21
3 wk 21
Health
Headache Relief 2 wk
Day: 6
2 wk 6
Health
Headache Relief 3 wk
Day: 2, 13, 19
3 wk 2, 13, 19
Health
Headache Relief 4 wk
Day: 5, 11, 19
4 wk 5, 11, 19
Whole body
Beautiful Bust 3 wk
Day: 18
3 wk 18
Health
Healthy Digestion 1 wk
Day: 4
1 wk 4
Health
Healthy Digestion 2 wk
Day: 5
2 wk 5
Health
Healthy Digestion 3 wk
Day: 16
3 wk 16
Health
Healthy Digestion 4 wk
Day: 17
4 wk 17
Back
Atlas Stands Tall 3 wk
Day: 16
3 wk 16
Back
Atlas Stands Tall 4 wk
Day: 16
4 wk 16
Weight loss
Intensive Weight Loss 4 wk
Day: 25
4 wk 25

Exercise Details

Category
Arm-Supported Poses
Movement type
Dynamic
Difficulty
For advanced practitioners
Duration
1 minute
Energy expenditure
5 kcal
Popularity
314 of 442

Where It Appears

Yoga
Challenges

Dynamic Core Strengthening in Four-Limbed Staff Pose on Elbows appears 22 times in yoga classes

Class Duration
Immune Support 90 min
Slim Waist 30 min
Slim Waist 45 min
Slim Waist 60 min
Slim Waist 90 min
Dynamic Routine 60 min
Dynamic Routine 90 min
Yoga for the Liver 25 min
Yoga for the Liver 30 min
Yoga for the Liver 45 min
Yoga for the Liver 60 min
Yoga for the Liver 90 min
Healthy Digestion 90 min
Sound Sleep 90 min
Awaken Your Strength 60 min
Awaken Your Strength 90 min
Swelling Relief 90 min
Shoulders and Shoulder Blades 45 min
Shoulders and Shoulder Blades 60 min
Yoga for Golfers 90 min
Mat Pilates 30 min
Mat Pilates 90 min

Dynamic Core Strengthening in Four-Limbed Staff Pose on Elbows appears 31 time in challenges

Topic Title Duration Day
Weight loss
Weight Loss 4 wk
Day: 2, 7
4 wk 2, 7
Weight loss
Toned Abs 4 wk
Day: 7, 10, 11, 16
4 wk 7, 10, 11, 16
Energy
Energizing Morning 4 wk
Day: 9, 13, 18, 23, 24
4 wk 9, 13, 18, 23, 24
Weight loss
Toned Abs 2 wk
Day: 5, 9
2 wk 5, 9
Weight loss
Slim Waist 2 wk
Day: 3, 7, 13
2 wk 3, 7, 13
Weight loss
Toned Abs 1 wk
Day: 6
1 wk 6
Weight loss
Awaken Your Strength 1 wk
Day: 6
1 wk 6
Stress relief
Stress Relief 1 wk
Day: 5
1 wk 5
Stress relief
Stress Relief 3 wk
Day: 5
3 wk 5
Weight loss
Awaken Your Strength 3 wk
Day: 6
3 wk 6
Weight loss
Toned Abs 3 wk
Day: 6, 12, 16
3 wk 6, 12, 16
Weight loss
Slim Waist 3 wk
Day: 10, 14, 20
3 wk 10, 14, 20
Health
Quit Smoking 2 wk
Day: 6, 14
2 wk 6, 14
Health
Quit Smoking 3 wk
Day: 16
3 wk 16
Health
Healthy Heart 2 wk
Day: 4
2 wk 4
Health
Healthy Heart 4 wk
Day: 11
4 wk 11
Whole body
Advanced Yoga 5 wk
Day: 15, 25
5 wk 15, 25
Women's health
Postpartum Recovery 2 wk
Day: 10
2 wk 10
Back
Healthy Neck 2 wk
Day: 5
2 wk 5
Back
Healthy Neck 3 wk
Day: 21
3 wk 21
Health
Headache Relief 2 wk
Day: 6
2 wk 6
Health
Headache Relief 3 wk
Day: 2, 13, 19
3 wk 2, 13, 19
Health
Headache Relief 4 wk
Day: 5, 11, 19
4 wk 5, 11, 19
Whole body
Beautiful Bust 3 wk
Day: 18
3 wk 18
Health
Healthy Digestion 1 wk
Day: 4
1 wk 4
Health
Healthy Digestion 2 wk
Day: 5
2 wk 5
Health
Healthy Digestion 3 wk
Day: 16
3 wk 16
Health
Healthy Digestion 4 wk
Day: 17
4 wk 17
Back
Atlas Stands Tall 3 wk
Day: 16
3 wk 16
Back
Atlas Stands Tall 4 wk
Day: 16
4 wk 16
Weight loss
Intensive Weight Loss 4 wk
Day: 25
4 wk 25

Reward

Flexibility
2
Endurance
6
Focus
2
Strength
9
Mobility
5
Balance
5
Урок 234 ( Dynamic Core Strengthening in Four-Limbed Staff Pose on Elbows )

1 / 1 асан
asana
01:10
Detailed Voice Instructions
Music
  • Instructor’s Voice
  • Music
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00

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Dynamic Core Strengthening in Four-Limbed Staff Pose on Elbows | Unagrande

Exercise Details
Technique

Dynamic Core Strengthening in Four-Limbed Staff Pose on Elbows: Come into a forearm plank with your fingers interlaced, legs straight and toes on the floor.

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Dynamic Core Strengthening in Four-Limbed Staff Pose on Elbows

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