Dynamic Four-Limbed Staff 1 Phalaka kriya

: 1 min

: 33 score

: 5 kcal

Plank Variations

Dynamic

Favorable effect

Activates the respiratory system
Strengthens the hands
Stimulates the cardiovascular system
Stimulates the intestines
Reduces fat deposits around the waist
Strengthens the core
Tones the abdominal muscles

Contraindications

Pregnancy

High blood pressure

Technique of execution

Come up into a kneeling position. Place your hands on the floor. Press your toes into the floor. Straighten your legs. Bend your legs, one after the other. Pull your left knee towards your right elbow, and your right knee towards your left elbow. Keep your hands on the floor. Continue this movement. Breathe evenly. Then bring your knees down to the floor. Sit back on your heels. Keep your back straight. Let your palms rest on your knees.

What to do if it does not work out, as in the video

If you are uncomfortable in the dynamic version of this pose, try practicing the static version of this pose with modifications.

Make sure you are breathing deeply, without holding your breath.

Where can I meet

Lesson search

Challenges

Dynamic Four-Limbed Staff 1 occurs 108 times in ready-made lessons

Theme	Title	Time
Strength	Power Body 15 min	15 min
Strength	Power Body 20 min	20 min
Strength	Power Body 25 min	25 min
Strength	Power Body 30 min	30 min
Strength	Power Body 45 min	45 min
Strength	Power Body 60 min	60 min
Strength	Power Body 90 min	90 min
Pregnancy	Post Delivery 15 min	15 min
Pregnancy	Post Delivery 20 min	20 min
Pregnancy	Post Delivery 25 min	25 min
Pregnancy	Post Delivery 30 min	30 min
Pregnancy	Post Delivery 45 min	45 min
Pregnancy	Post Delivery 60 min	60 min
Relax	Anti-Stress 20 min	20 min
Relax	Anti-Stress 25 min	25 min
Relax	Anti-Stress 30 min	30 min
Relax	Anti-Stress 45 min	45 min
Relax	Anti-Stress 60 min	60 min
Relax	Anti-Stress 90 min	90 min
Energy	Cheerful Morning 15 min	15 min
Energy	Cheerful Morning 20 min	20 min
Energy	Cheerful Morning 25 min	25 min
Energy	Cheerful Morning 30 min	30 min
Energy	Cheerful Morning 45 min	45 min
Energy	Cheerful Morning 60 min	60 min
Energy	Cheerful Morning 90 min	90 min
Depression	Depression Avoider 20 min	20 min
Depression	Depression Avoider 25 min	25 min
Depression	Depression Avoider 30 min	30 min
Depression	Depression Avoider 45 min	45 min
Depression	Depression Avoider 60 min	60 min
Depression	Depression Avoider 90 min	90 min
Energy	Get Dynamic 10 min	10 min
Energy	Get Dynamic 15 min	15 min
Energy	Get Dynamic 20 min	20 min
Energy	Get Dynamic 25 min	25 min
Energy	Get Dynamic 30 min	30 min
Energy	Get Dynamic 45 min	45 min
Energy	Get Dynamic 60 min	60 min
Energy	Get Dynamic 90 min	90 min
Sports	Pre-Run 15 min	15 min
Sports	Pre-Run 20 min	20 min
Sports	Pre-Run 25 min	25 min
Sports	Pre-Run 30 min	30 min
Sports	Pre-Run 45 min	45 min
Sports	Pre-Run 60 min	60 min
Sports	Pre-Run 90 min	90 min
Sports	Snowboarding Sequence 90 min	90 min
Sports	Tennis Sequence 90 min	90 min
Sports	Skiing Sequence 30 min	30 min
Sports	Skiing Sequence 45 min	45 min
Sports	Skiing Sequence 60 min	60 min
Sports	Skiing Sequence 90 min	90 min
Cardio	Cardio 10 min	10 min
Cardio	Cardio 15 min	15 min
Cardio	Cardio 20 min	20 min
Cardio	Cardio 25 min	25 min
Cardio	Cardio 30 min	30 min
Cardio	Cardio 45 min	45 min
Cardio	Cardio 60 min	60 min
Cardio	Cardio 90 min	90 min
Sleep	Healthy Sleep 15 min	15 min
Sleep	Healthy Sleep 20 min	20 min
Sleep	Healthy Sleep 25 min	25 min
Sleep	Healthy Sleep 30 min	30 min
Sleep	Healthy Sleep 45 min	45 min
Sleep	Healthy Sleep 60 min	60 min
Sleep	Healthy Sleep 90 min	90 min
Abs	6-Pack 45 min	45 min
Abs	6-Pack 60 min	60 min
Abs	6-Pack 90 min	90 min
Lungs	Lungs Lymphatic Drainage 45 min	45 min
Lungs	Lungs Lymphatic Drainage 60 min	60 min
Lungs	Lungs Lymphatic Drainage 90 min	90 min
Flexibility	Lotus Pose Sequence 45 min	45 min
Flexibility	Lotus Pose Sequence 60 min	60 min
Flexibility	Lotus Pose Sequence 90 min	90 min
Energy	Energy Wake Up 90 min	90 min
Weight Loss	Weight Loss II 90 min	90 min
Habits	Quit Smoking 15 min	15 min
Habits	Quit Smoking 25 min	25 min
Habits	Quit Smoking 45 min	45 min
Habits	Quit Smoking 60 min	60 min
Habits	Quit Smoking 90 min	90 min
Habits	Quit Smoking 10 min	10 min
Depression	Release from anxiety 25 min	25 min
Depression	Release from anxiety 90 min	90 min
Kidneys	Swelling removal 45 min	45 min
Kidneys	Swelling removal 60 min	60 min
Kidneys	Swelling removal 90 min	90 min
Back	Yoga for Scoliosis 25 min	25 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
Sex	Prolongation of pleasure 90 min	90 min
Weight Loss	Fit Body 10 min	10 min
Weight Loss	Fit Body 15 min	15 min
Weight Loss	Fit Body 30 min	30 min
Weight Loss	Fit Body 60 min	60 min
Weight Loss	Fit Body 90 min	90 min
Energy	Hormonal Balance 25 min	25 min
Energy	Hormonal Balance 30 min	30 min
Energy	Hormonal Balance 45 min	45 min
Weight Loss	Weight Loss I 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
Joints	Healthy Knees 90 min	90 min

Dynamic Four-Limbed Staff 1 occurs 82 times in ready-made courses

Theme	Title	Duration	Day
Immunity	Boost Your Immune in 28 Days 4 w. Day: 23, 24, 26, 27, 28	4 w.	23, 24, 26, 27, 28
Flexibility	Flexible Body in 28 Days 4 w. Day: 17, 26, 28	4 w.	17, 26, 28
Weight Loss	Weight Loss in 28 Days 4 w. Day: 7, 8, 9, 10, 11, 15, 25, 26, 27, 28	4 w.	7, 8, 9, 10, 11, 15, 25, 26, 27, 28
Back	Healthy Spine in 28 Days 4 w. Day: 5, 8, 11	4 w.	5, 8, 11
Stress	Anti-Stress in 28 Days 4 w. Day: 4, 5, 10, 17	4 w.	4, 5, 10, 17
Split	Front split in 35 Days 5 w. Day: 35	5 w.	35
Depression	Overcoming Depression in 28 Days 4 w. Day: 3, 4, 5, 9, 10, 11, 14, 15, 16, 17, 19, 21, 26, 27, 28	4 w.	3, 4, 5, 9, 10, 11, 14, 15, 16, 17, 19, 21, 26, 27, 28
Joints	Healthy Joints in 28 Days 4 w. Day: 19, 20	4 w.	19, 20
Energy	Energy Wake Up in 28 Days 4 w. Day: 19, 22, 27	4 w.	19, 22, 27
Flexibility	Yoga Start in 21 Days 3 w. Day: 9, 10, 15, 16, 18, 19, 20	3 w.	9, 10, 15, 16, 18, 19, 20
Back	Royal Posture in 28 Days 4 w. Day: 19, 20, 21, 22, 23, 25, 26, 27, 28	4 w.	19, 20, 21, 22, 23, 25, 26, 27, 28
Abs	6-Pack in 28 Days 4 w. Day: 9, 10, 11, 14, 15, 16, 20, 25, 27, 28	4 w.	9, 10, 11, 14, 15, 16, 20, 25, 27, 28
Energy	Cheerful Morning in 28 Days 4 w. Day: 8, 10, 12, 14, 15, 17, 19, 20, 21, 22, 26, 27, 28	4 w.	8, 10, 12, 14, 15, 17, 19, 20, 21, 22, 26, 27, 28
Weight Loss	Weight Loss in 14 Days 2 w. Day: 8, 9, 10, 11, 12, 13	2 w.	8, 9, 10, 11, 12, 13
Weight Loss	Weight Loss in 21 Days 3 w. Day: 5, 13, 14, 15, 16, 17, 19, 21	3 w.	5, 13, 14, 15, 16, 17, 19, 21
Waist	Slim Waist in 28 Days 4 w. Day: 5, 8, 11, 14, 26	4 w.	5, 8, 11, 14, 26
Arms	Strong Arms in 28 Days 4 w. Day: 3, 10, 11, 14, 16, 17, 20, 21, 26, 27, 28	4 w.	3, 10, 11, 14, 16, 17, 20, 21, 26, 27, 28
Legs	Slender Legs in 28 Days 4 w. Day: 23	4 w.	23
Lower back	Lower Back Pain Relief Challenge in 28 days 4 w. Day: 10, 15, 17, 21, 23, 28	4 w.	10, 15, 17, 21, 23, 28
Arms	Strong Arms in 14 Days 2 w. Day: 13	2 w.	13
Abs	6-Pack in 14 Days 2 w. Day: 3, 4, 5, 7, 9, 11	2 w.	3, 4, 5, 7, 9, 11
Waist	Slim Waist Challenge in 14 Days 2 w. Day: 1, 3, 10	2 w.	1, 3, 10
Lower back	Lower Back Pain Relief Challenge in 14 days 2 w. Day: 11	2 w.	11
Energy	Cheerful Morning in 14 Days 2 w. Day: 2, 5, 13	2 w.	2, 5, 13
Split	Front split in 14 Days 2 w. Day: 2	2 w.	2
Back	Royal Posture in 14 Days 2 w. Day: 9, 11	2 w.	9, 11
Back	Healthy Spine in 14 Days 2 w. Day: 5	2 w.	5
Joints	Healthy Joints in 14 Days 2 w. Day: 6	2 w.	6
Energy	Cheerful Morning in 7 Days 1 w. Day: 2	1 w.	2
Legs	Slender Legs in 7 Days 1 w. Day: 5, 6, 7	1 w.	5, 6, 7
Abs	6-Pack in 7 Days 1 w. Day: 1, 3, 4, 5, 7	1 w.	1, 3, 4, 5, 7
Energy	Energy Wake Up in 7 Days 1 w. Day: 2, 3, 4	1 w.	2, 3, 4
Stress	Anti-Stress in 7 Days 1 w. Day: 7	1 w.	7
Energy	Energy Wake Up in 14 Days 2 w. Day: 8, 9, 10	2 w.	8, 9, 10
Stress	Anti-Stress in 21 Days 3 w. Day: 7	3 w.	7
Split	Front split in 21 Days 3 w. Day: 9	3 w.	9
Joints	Healthy Joints in 21 Days 3 w. Day: 13	3 w.	13
Energy	Energy Wake Up in 7 Days 3 w. Day: 2, 3, 4, 15, 16, 17	3 w.	2, 3, 4, 15, 16, 17
Back	Royal Posture in 21 Days 3 w. Day: 16, 18	3 w.	16, 18
Abs	6-Pack in 21 Days 3 w. Day: 1, 3, 4, 5, 7, 10, 11, 12, 14, 16, 18	3 w.	1, 3, 4, 5, 7, 10, 11, 12, 14, 16, 18
Energy	Cheerful Morning in 21 Days 3 w. Day: 2, 9, 12, 20	3 w.	2, 9, 12, 20
Waist	Slim Waist in 21 Days 3 w. Day: 8, 10, 17	3 w.	8, 10, 17
Legs	Slender Legs in 21 Days 3 w. Day: 5, 6, 7	3 w.	5, 6, 7
Arms	Strong Arms in 21 Days 3 w. Day: 20	3 w.	20
Lower back	Lower Back Pain Relief in 21 days 3 w. Day: 18	3 w.	18
Back	Healthy Spine in 21 Days 3 w. Day: 12	3 w.	12
Habits	Quit Smoking in 7 Days 1 w. Day: 1, 3, 6	1 w.	1, 3, 6
Habits	Quit Smoking in 14 Days 2 w. Day: 2, 8, 10, 14	2 w.	2, 8, 10, 14
Habits	Quit Smoking in 21 Days 3 w. Day: 8, 9, 12, 18, 19	3 w.	8, 9, 12, 18, 19
Habits	Quit Smoking in 28 Days 4 w. Day: 8, 9, 10, 11, 12, 15, 24, 27	4 w.	8, 9, 10, 11, 12, 15, 24, 27
Habits	Stop Drinking in 14 Days 2 w. Day: 9	2 w.	9
Habits	Stop Drinking in 28 Days 4 w. Day: 20	4 w.	20
Stress	Release from anxiety in 14 days 2 w. Day: 3, 6	2 w.	3, 6
Stress	Release from anxiety in 21 days 3 w. Day: 7	3 w.	7
Back	Yoga for Scoliosis in 7 Days 1 w. Day: 2	1 w.	2
Back	Yoga for Scoliosis in 14 Days 2 w. Day: 7, 13	2 w.	7, 13
Back	Yoga for Scoliosis in 21 Days 3 w. Day: 6, 8, 15, 20	3 w.	6, 8, 15, 20
Back	Yoga for Scoliosis in 28 Days 4 w. Day: 4, 8, 10, 14, 16, 23, 26, 27	4 w.	4, 8, 10, 14, 16, 23, 26, 27
Sex	The prolongation of sexual pleasure for 3 months 12 w. Day: 9, 15, 20, 27, 30, 34, 37, 40, 46, 50, 57, 60, 62, 69, 73, 79, 83	12 w.	9, 15, 20, 27, 30, 34, 37, 40, 46, 50, 57, 60, 62, 69, 73, 79, 83
Split	Front split in 28 Days 4 w. Day: 4, 16, 18, 24	4 w.	4, 16, 18, 24
Split	Side split in 28 days 4 w. Day: 3, 18	4 w.	3, 18
Split	Side split in 35 days 5 w. Day: 29	5 w.	29
Weight Loss	Edema Reduction in 14 Days 2 w. Day: 1, 6	2 w.	1, 6
Weight Loss	Edema Reduction in 21 Days 3 w. Day: 1, 11	3 w.	1, 11
Weight Loss	Edema Reduction in 28 Days 4 w. Day: 5, 9	4 w.	5, 9
Joints	Hip Opening in 28 Days 4 w. Day: 15	4 w.	15
Cardio	Healthy Heart in 7 Days 1 w. Day: 1, 7	1 w.	1, 7
Cardio	Healthy Heart in 14 Days 2 w. Day: 3, 7, 8, 9, 13, 14	2 w.	3, 7, 8, 9, 13, 14
Cardio	Healthy Heart in 21 Days 3 w. Day: 1, 3, 10, 16, 17, 19, 20	3 w.	1, 3, 10, 16, 17, 19, 20
Cardio	Healthy Heart in 28 Days 4 w. Day: 1, 5, 8, 10, 11, 12, 15, 19, 22, 24, 27	4 w.	1, 5, 8, 10, 11, 12, 15, 19, 22, 24, 27
Advanced	Yoga for Advanced in 21 days 3 w. Day: 5	3 w.	5
Advanced	Yoga for Advanced in 28 days 4 w. Day: 22	4 w.	22
Advanced	Yoga for Advanced in 35 days 5 w. Day: 8, 15, 25, 31	5 w.	8, 15, 25, 31
After Pregnancy	Recovery After Childbirth in 14 Days 2 w. Day: 1, 10	2 w.	1, 10
After Pregnancy	Recovery After Childbirth in 28 Days 4 w. Day: 19, 22	4 w.	19, 22
Weight Loss	Slim Body in 21 Days 3 w. Day: 17, 19, 20	3 w.	17, 19, 20
Weight Loss	Slim Body in 28 Days 4 w. Day: 1	4 w.	1
Breasts	Beautiful Chest in 14 Days 2 w. Day: 4	2 w.	4
Digestion	Healthy Digestion in 7 Days 1 w. Day: 4, 7	1 w.	4, 7
Digestion	Healthy Digestion in 14 Days 2 w. Day: 12	2 w.	12
Digestion	Healthy Digestion in 21 Days 3 w. Day: 9, 11, 15, 16, 18	3 w.	9, 11, 15, 16, 18
Digestion	Healthy Digestion in 28 Days 4 w. Day: 24	4 w.	24

Details of the exercise

Where can I meet

Lesson search

Challenges

Dynamic Four-Limbed Staff 1 occurs 108 times in ready-made lessons

Lesson	Duration
Power Body	15 min
Power Body	20 min
Power Body	25 min
Power Body	30 min
Power Body	45 min
Power Body	60 min
Power Body	90 min
Post Delivery	15 min
Post Delivery	20 min
Post Delivery	25 min
Post Delivery	30 min
Post Delivery	45 min
Post Delivery	60 min
Anti-Stress	20 min
Anti-Stress	25 min
Anti-Stress	30 min
Anti-Stress	45 min
Anti-Stress	60 min
Anti-Stress	90 min
Cheerful Morning	15 min
Cheerful Morning	20 min
Cheerful Morning	25 min
Cheerful Morning	30 min
Cheerful Morning	45 min
Cheerful Morning	60 min
Cheerful Morning	90 min
Depression Avoider	20 min
Depression Avoider	25 min
Depression Avoider	30 min
Depression Avoider	45 min
Depression Avoider	60 min
Depression Avoider	90 min
Get Dynamic	10 min
Get Dynamic	15 min
Get Dynamic	20 min
Get Dynamic	25 min
Get Dynamic	30 min
Get Dynamic	45 min
Get Dynamic	60 min
Get Dynamic	90 min
Pre-Run	15 min
Pre-Run	20 min
Pre-Run	25 min
Pre-Run	30 min
Pre-Run	45 min
Pre-Run	60 min
Pre-Run	90 min
Snowboarding Sequence	90 min
Tennis Sequence	90 min
Skiing Sequence	30 min
Skiing Sequence	45 min
Skiing Sequence	60 min
Skiing Sequence	90 min
Cardio	10 min
Cardio	15 min
Cardio	20 min
Cardio	25 min
Cardio	30 min
Cardio	45 min
Cardio	60 min
Cardio	90 min
Healthy Sleep	15 min
Healthy Sleep	20 min
Healthy Sleep	25 min
Healthy Sleep	30 min
Healthy Sleep	45 min
Healthy Sleep	60 min
Healthy Sleep	90 min
6-Pack	45 min
6-Pack	60 min
6-Pack	90 min
Lungs Lymphatic Drainage	45 min
Lungs Lymphatic Drainage	60 min
Lungs Lymphatic Drainage	90 min
Lotus Pose Sequence	45 min
Lotus Pose Sequence	60 min
Lotus Pose Sequence	90 min
Energy Wake Up	90 min
Weight Loss II	90 min
Quit Smoking	15 min
Quit Smoking	25 min
Quit Smoking	45 min
Quit Smoking	60 min
Quit Smoking	90 min
Quit Smoking	10 min
Release from anxiety	25 min
Release from anxiety	90 min
Swelling removal	45 min
Swelling removal	60 min
Swelling removal	90 min
Yoga for Scoliosis	25 min
Yoga for Scoliosis	45 min
Yoga for Scoliosis	60 min
Yoga for Scoliosis	90 min
Prolongation of pleasure	90 min
Fit Body	10 min
Fit Body	15 min
Fit Body	30 min
Fit Body	60 min
Fit Body	90 min
Hormonal Balance	25 min
Hormonal Balance	30 min
Hormonal Balance	45 min
Weight Loss I	45 min
Yoga for Hyperlordosis	45 min
Yoga for Hyperlordosis	60 min
Yoga for Hyperlordosis	90 min
Healthy Knees	90 min

Dynamic Four-Limbed Staff 1 occurs 82 times in ready-made courses

Theme	Title	Duration	Day
Immunity	Boost Your Immune in 28 Days 4 w. Day: 23, 24, 26, 27, 28	4 w.	23, 24, 26, 27, 28
Flexibility	Flexible Body in 28 Days 4 w. Day: 17, 26, 28	4 w.	17, 26, 28
Weight Loss	Weight Loss in 28 Days 4 w. Day: 7, 8, 9, 10, 11, 15, 25, 26, 27, 28	4 w.	7, 8, 9, 10, 11, 15, 25, 26, 27, 28
Back	Healthy Spine in 28 Days 4 w. Day: 5, 8, 11	4 w.	5, 8, 11
Stress	Anti-Stress in 28 Days 4 w. Day: 4, 5, 10, 17	4 w.	4, 5, 10, 17
Split	Front split in 35 Days 5 w. Day: 35	5 w.	35
Depression	Overcoming Depression in 28 Days 4 w. Day: 3, 4, 5, 9, 10, 11, 14, 15, 16, 17, 19, 21, 26, 27, 28	4 w.	3, 4, 5, 9, 10, 11, 14, 15, 16, 17, 19, 21, 26, 27, 28
Joints	Healthy Joints in 28 Days 4 w. Day: 19, 20	4 w.	19, 20
Energy	Energy Wake Up in 28 Days 4 w. Day: 19, 22, 27	4 w.	19, 22, 27
Flexibility	Yoga Start in 21 Days 3 w. Day: 9, 10, 15, 16, 18, 19, 20	3 w.	9, 10, 15, 16, 18, 19, 20
Back	Royal Posture in 28 Days 4 w. Day: 19, 20, 21, 22, 23, 25, 26, 27, 28	4 w.	19, 20, 21, 22, 23, 25, 26, 27, 28
Abs	6-Pack in 28 Days 4 w. Day: 9, 10, 11, 14, 15, 16, 20, 25, 27, 28	4 w.	9, 10, 11, 14, 15, 16, 20, 25, 27, 28
Energy	Cheerful Morning in 28 Days 4 w. Day: 8, 10, 12, 14, 15, 17, 19, 20, 21, 22, 26, 27, 28	4 w.	8, 10, 12, 14, 15, 17, 19, 20, 21, 22, 26, 27, 28
Weight Loss	Weight Loss in 14 Days 2 w. Day: 8, 9, 10, 11, 12, 13	2 w.	8, 9, 10, 11, 12, 13
Weight Loss	Weight Loss in 21 Days 3 w. Day: 5, 13, 14, 15, 16, 17, 19, 21	3 w.	5, 13, 14, 15, 16, 17, 19, 21
Waist	Slim Waist in 28 Days 4 w. Day: 5, 8, 11, 14, 26	4 w.	5, 8, 11, 14, 26
Arms	Strong Arms in 28 Days 4 w. Day: 3, 10, 11, 14, 16, 17, 20, 21, 26, 27, 28	4 w.	3, 10, 11, 14, 16, 17, 20, 21, 26, 27, 28
Legs	Slender Legs in 28 Days 4 w. Day: 23	4 w.	23
Lower back	Lower Back Pain Relief Challenge in 28 days 4 w. Day: 10, 15, 17, 21, 23, 28	4 w.	10, 15, 17, 21, 23, 28
Arms	Strong Arms in 14 Days 2 w. Day: 13	2 w.	13
Abs	6-Pack in 14 Days 2 w. Day: 3, 4, 5, 7, 9, 11	2 w.	3, 4, 5, 7, 9, 11
Waist	Slim Waist Challenge in 14 Days 2 w. Day: 1, 3, 10	2 w.	1, 3, 10
Lower back	Lower Back Pain Relief Challenge in 14 days 2 w. Day: 11	2 w.	11
Energy	Cheerful Morning in 14 Days 2 w. Day: 2, 5, 13	2 w.	2, 5, 13
Split	Front split in 14 Days 2 w. Day: 2	2 w.	2
Back	Royal Posture in 14 Days 2 w. Day: 9, 11	2 w.	9, 11
Back	Healthy Spine in 14 Days 2 w. Day: 5	2 w.	5
Joints	Healthy Joints in 14 Days 2 w. Day: 6	2 w.	6
Energy	Cheerful Morning in 7 Days 1 w. Day: 2	1 w.	2
Legs	Slender Legs in 7 Days 1 w. Day: 5, 6, 7	1 w.	5, 6, 7
Abs	6-Pack in 7 Days 1 w. Day: 1, 3, 4, 5, 7	1 w.	1, 3, 4, 5, 7
Energy	Energy Wake Up in 7 Days 1 w. Day: 2, 3, 4	1 w.	2, 3, 4
Stress	Anti-Stress in 7 Days 1 w. Day: 7	1 w.	7
Energy	Energy Wake Up in 14 Days 2 w. Day: 8, 9, 10	2 w.	8, 9, 10
Stress	Anti-Stress in 21 Days 3 w. Day: 7	3 w.	7
Split	Front split in 21 Days 3 w. Day: 9	3 w.	9
Joints	Healthy Joints in 21 Days 3 w. Day: 13	3 w.	13
Energy	Energy Wake Up in 7 Days 3 w. Day: 2, 3, 4, 15, 16, 17	3 w.	2, 3, 4, 15, 16, 17
Back	Royal Posture in 21 Days 3 w. Day: 16, 18	3 w.	16, 18
Abs	6-Pack in 21 Days 3 w. Day: 1, 3, 4, 5, 7, 10, 11, 12, 14, 16, 18	3 w.	1, 3, 4, 5, 7, 10, 11, 12, 14, 16, 18
Energy	Cheerful Morning in 21 Days 3 w. Day: 2, 9, 12, 20	3 w.	2, 9, 12, 20
Waist	Slim Waist in 21 Days 3 w. Day: 8, 10, 17	3 w.	8, 10, 17
Legs	Slender Legs in 21 Days 3 w. Day: 5, 6, 7	3 w.	5, 6, 7
Arms	Strong Arms in 21 Days 3 w. Day: 20	3 w.	20
Lower back	Lower Back Pain Relief in 21 days 3 w. Day: 18	3 w.	18
Back	Healthy Spine in 21 Days 3 w. Day: 12	3 w.	12
Habits	Quit Smoking in 7 Days 1 w. Day: 1, 3, 6	1 w.	1, 3, 6
Habits	Quit Smoking in 14 Days 2 w. Day: 2, 8, 10, 14	2 w.	2, 8, 10, 14
Habits	Quit Smoking in 21 Days 3 w. Day: 8, 9, 12, 18, 19	3 w.	8, 9, 12, 18, 19
Habits	Quit Smoking in 28 Days 4 w. Day: 8, 9, 10, 11, 12, 15, 24, 27	4 w.	8, 9, 10, 11, 12, 15, 24, 27
Habits	Stop Drinking in 14 Days 2 w. Day: 9	2 w.	9
Habits	Stop Drinking in 28 Days 4 w. Day: 20	4 w.	20
Stress	Release from anxiety in 14 days 2 w. Day: 3, 6	2 w.	3, 6
Stress	Release from anxiety in 21 days 3 w. Day: 7	3 w.	7
Back	Yoga for Scoliosis in 7 Days 1 w. Day: 2	1 w.	2
Back	Yoga for Scoliosis in 14 Days 2 w. Day: 7, 13	2 w.	7, 13
Back	Yoga for Scoliosis in 21 Days 3 w. Day: 6, 8, 15, 20	3 w.	6, 8, 15, 20
Back	Yoga for Scoliosis in 28 Days 4 w. Day: 4, 8, 10, 14, 16, 23, 26, 27	4 w.	4, 8, 10, 14, 16, 23, 26, 27
Sex	The prolongation of sexual pleasure for 3 months 12 w. Day: 9, 15, 20, 27, 30, 34, 37, 40, 46, 50, 57, 60, 62, 69, 73, 79, 83	12 w.	9, 15, 20, 27, 30, 34, 37, 40, 46, 50, 57, 60, 62, 69, 73, 79, 83
Split	Front split in 28 Days 4 w. Day: 4, 16, 18, 24	4 w.	4, 16, 18, 24
Split	Side split in 28 days 4 w. Day: 3, 18	4 w.	3, 18
Split	Side split in 35 days 5 w. Day: 29	5 w.	29
Weight Loss	Edema Reduction in 14 Days 2 w. Day: 1, 6	2 w.	1, 6
Weight Loss	Edema Reduction in 21 Days 3 w. Day: 1, 11	3 w.	1, 11
Weight Loss	Edema Reduction in 28 Days 4 w. Day: 5, 9	4 w.	5, 9
Joints	Hip Opening in 28 Days 4 w. Day: 15	4 w.	15
Cardio	Healthy Heart in 7 Days 1 w. Day: 1, 7	1 w.	1, 7
Cardio	Healthy Heart in 14 Days 2 w. Day: 3, 7, 8, 9, 13, 14	2 w.	3, 7, 8, 9, 13, 14
Cardio	Healthy Heart in 21 Days 3 w. Day: 1, 3, 10, 16, 17, 19, 20	3 w.	1, 3, 10, 16, 17, 19, 20
Cardio	Healthy Heart in 28 Days 4 w. Day: 1, 5, 8, 10, 11, 12, 15, 19, 22, 24, 27	4 w.	1, 5, 8, 10, 11, 12, 15, 19, 22, 24, 27
Advanced	Yoga for Advanced in 21 days 3 w. Day: 5	3 w.	5
Advanced	Yoga for Advanced in 28 days 4 w. Day: 22	4 w.	22
Advanced	Yoga for Advanced in 35 days 5 w. Day: 8, 15, 25, 31	5 w.	8, 15, 25, 31
After Pregnancy	Recovery After Childbirth in 14 Days 2 w. Day: 1, 10	2 w.	1, 10
After Pregnancy	Recovery After Childbirth in 28 Days 4 w. Day: 19, 22	4 w.	19, 22
Weight Loss	Slim Body in 21 Days 3 w. Day: 17, 19, 20	3 w.	17, 19, 20
Weight Loss	Slim Body in 28 Days 4 w. Day: 1	4 w.	1
Breasts	Beautiful Chest in 14 Days 2 w. Day: 4	2 w.	4
Digestion	Healthy Digestion in 7 Days 1 w. Day: 4, 7	1 w.	4, 7
Digestion	Healthy Digestion in 14 Days 2 w. Day: 12	2 w.	12
Digestion	Healthy Digestion in 21 Days 3 w. Day: 9, 11, 15, 16, 18	3 w.	9, 11, 15, 16, 18
Digestion	Healthy Digestion in 28 Days 4 w. Day: 24	4 w.	24

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Dynamic Four-Limbed Staff 1 Phalaka kriya

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Dynamic Four-Limbed Staff 1 Phalaka kriya

don't give up!

Favorable effect

Contraindications

Technique of execution

What to do if it does not work out, as in the video

Where can I meet

Details of the exercise

Where can I meet

Reward

Try the Mobile App of the Yoga Club

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Dynamic Four-Limbed Staff 1 : video with the correct technique of performing the asana

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