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Dynamic Four-Limbed Staff 2 Phalaka kriya 2

1 min
29 score
5 kcal
Plank Variations
Dynamic
Dynamic Four-Limbed Staff 2
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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Favorable effect

  • Activates the respiratory system
  • Strengthens the hands
  • Stimulates the cardiovascular system
  • Tones the entire body
  • Tones the abdominal muscles

Contraindications

Pregnancy
High blood pressure

Technique of execution

Come up into a kneeling position. Place your elbows on the floor. Link your fingers. Straighten your legs, pressing your toes into the floor. Stretch out into one line. Start turning your hips and twisting your torso from right to left and left to right. Hold your legs straight. Breathe evenly. Stop. Kneel down. Slowly sit back on your heels. Keep your back straight. Rest your hands on your thighs.

Upload date:2025-09-22T10:13:05+00:00

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

1
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 2 occurs 19 times in ready-made lessons

Theme Title Time
Immunity
Immune Boost 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
Get Dynamic 60 min
60 min
Energy
Get Dynamic 90 min
90 min
Liver
Healthy Liver 25 min
25 min
Liver
Healthy Liver 30 min
30 min
Liver
Healthy Liver 45 min
45 min
Liver
Healthy Liver 60 min
60 min
Liver
Healthy Liver 90 min
90 min
Digestion
Healthy Digestion 90 min
90 min
Sleep
Healthy Sleep 90 min
90 min
Energy
Energy Wake Up 60 min
60 min
Energy
Energy Wake Up 90 min
90 min
Kidneys
Swelling removal 90 min
90 min
Back
Yoga for Shoulders and Shoulder Blades 45 min
45 min
Back
Yoga for Shoulders and Shoulder Blades 60 min
60 min

Dynamic Four-Limbed Staff 2 occurs 28 times in ready-made courses

Theme Title Duration Day
Weight Loss
Weight Loss in 28 Days 4 w.
Day: 2, 7
4 w. 2, 7
Abs
6-Pack in 28 Days 4 w.
Day: 7, 10, 11, 16
4 w. 7, 10, 11, 16
Energy
Cheerful Morning in 28 Days 4 w.
Day: 9, 13, 18, 23, 24
4 w. 9, 13, 18, 23, 24
Abs
6-Pack in 14 Days 2 w.
Day: 5, 9
2 w. 5, 9
Waist
Slim Waist Challenge in 14 Days 2 w.
Day: 3, 7, 13
2 w. 3, 7, 13
Abs
6-Pack in 7 Days 1 w.
Day: 6
1 w. 6
Energy
Energy Wake Up in 7 Days 1 w.
Day: 6
1 w. 6
Stress
Anti-Stress in 7 Days 1 w.
Day: 5
1 w. 5
Stress
Anti-Stress in 21 Days 3 w.
Day: 5
3 w. 5
Energy
Energy Wake Up in 7 Days 3 w.
Day: 6
3 w. 6
Abs
6-Pack in 21 Days 3 w.
Day: 6, 12, 16
3 w. 6, 12, 16
Waist
Slim Waist in 21 Days 3 w.
Day: 10, 14, 20
3 w. 10, 14, 20
Habits
Quit Smoking in 14 Days 2 w.
Day: 6, 14
2 w. 6, 14
Habits
Quit Smoking in 21 Days 3 w.
Day: 16
3 w. 16
Cardio
Healthy Heart in 14 Days 2 w.
Day: 4
2 w. 4
Cardio
Healthy Heart in 28 Days 4 w.
Day: 11
4 w. 11
Advanced
Yoga for Advanced in 35 days 5 w.
Day: 15, 25
5 w. 15, 25
After Pregnancy
Recovery After Childbirth in 14 Days 2 w.
Day: 10
2 w. 10
Neck
Healthy Neck in 14 Days 2 w.
Day: 5
2 w. 5
Neck
Healthy Neck in 21 Days 3 w.
Day: 21
3 w. 21
Head
Relief from headache in 14 days 2 w.
Day: 6
2 w. 6
Head
Relief from headache in 21 days 3 w.
Day: 2, 13, 19
3 w. 2, 13, 19
Head
Relief from headache in 28 days 4 w.
Day: 5, 11, 19
4 w. 5, 11, 19
Breasts
Beautiful Chest in 21 Days 3 w.
Day: 18
3 w. 18
Digestion
Healthy Digestion in 7 Days 1 w.
Day: 4
1 w. 4
Digestion
Healthy Digestion in 14 Days 2 w.
Day: 5
2 w. 5
Digestion
Healthy Digestion in 21 Days 3 w.
Day: 16
3 w. 16
Digestion
Healthy Digestion in 28 Days 4 w.
Day: 17
4 w. 17

Details of the exercise

Category
Plank Variations
Mechanics
Dynamic
Complexity
For Advanced
Duration
1 minute
Energy consumption
5 kcal
Popularity
301 out of 441

Where can I meet

Lesson search
Challenges

Dynamic Four-Limbed Staff 2 occurs 19 times in ready-made lessons

Lesson Duration
Immune Boost 90 min
Slim Waist 30 min
Slim Waist 45 min
Slim Waist 60 min
Slim Waist 90 min
Get Dynamic 60 min
Get Dynamic 90 min
Healthy Liver 25 min
Healthy Liver 30 min
Healthy Liver 45 min
Healthy Liver 60 min
Healthy Liver 90 min
Healthy Digestion 90 min
Healthy Sleep 90 min
Energy Wake Up 60 min
Energy Wake Up 90 min
Swelling removal 90 min
Yoga for Shoulders and Shoulder Blades 45 min
Yoga for Shoulders and Shoulder Blades 60 min

Dynamic Four-Limbed Staff 2 occurs 28 times in ready-made courses

Theme Title Duration Day
Weight Loss
Weight Loss in 28 Days 4 w.
Day: 2, 7
4 w. 2, 7
Abs
6-Pack in 28 Days 4 w.
Day: 7, 10, 11, 16
4 w. 7, 10, 11, 16
Energy
Cheerful Morning in 28 Days 4 w.
Day: 9, 13, 18, 23, 24
4 w. 9, 13, 18, 23, 24
Abs
6-Pack in 14 Days 2 w.
Day: 5, 9
2 w. 5, 9
Waist
Slim Waist Challenge in 14 Days 2 w.
Day: 3, 7, 13
2 w. 3, 7, 13
Abs
6-Pack in 7 Days 1 w.
Day: 6
1 w. 6
Energy
Energy Wake Up in 7 Days 1 w.
Day: 6
1 w. 6
Stress
Anti-Stress in 7 Days 1 w.
Day: 5
1 w. 5
Stress
Anti-Stress in 21 Days 3 w.
Day: 5
3 w. 5
Energy
Energy Wake Up in 7 Days 3 w.
Day: 6
3 w. 6
Abs
6-Pack in 21 Days 3 w.
Day: 6, 12, 16
3 w. 6, 12, 16
Waist
Slim Waist in 21 Days 3 w.
Day: 10, 14, 20
3 w. 10, 14, 20
Habits
Quit Smoking in 14 Days 2 w.
Day: 6, 14
2 w. 6, 14
Habits
Quit Smoking in 21 Days 3 w.
Day: 16
3 w. 16
Cardio
Healthy Heart in 14 Days 2 w.
Day: 4
2 w. 4
Cardio
Healthy Heart in 28 Days 4 w.
Day: 11
4 w. 11
Advanced
Yoga for Advanced in 35 days 5 w.
Day: 15, 25
5 w. 15, 25
After Pregnancy
Recovery After Childbirth in 14 Days 2 w.
Day: 10
2 w. 10
Neck
Healthy Neck in 14 Days 2 w.
Day: 5
2 w. 5
Neck
Healthy Neck in 21 Days 3 w.
Day: 21
3 w. 21
Head
Relief from headache in 14 days 2 w.
Day: 6
2 w. 6
Head
Relief from headache in 21 days 3 w.
Day: 2, 13, 19
3 w. 2, 13, 19
Head
Relief from headache in 28 days 4 w.
Day: 5, 11, 19
4 w. 5, 11, 19
Breasts
Beautiful Chest in 21 Days 3 w.
Day: 18
3 w. 18
Digestion
Healthy Digestion in 7 Days 1 w.
Day: 4
1 w. 4
Digestion
Healthy Digestion in 14 Days 2 w.
Day: 5
2 w. 5
Digestion
Healthy Digestion in 21 Days 3 w.
Day: 16
3 w. 16
Digestion
Healthy Digestion in 28 Days 4 w.
Day: 17
4 w. 17

Reward

Flexibility
2
Stamina
6
Focus
2
Strength
9
Mobility
5
Balance
5
Урок 234 ( Dynamic Four-Limbed Staff 2 )

1 / 1 асан
asana
01:10
Voice instructions in detail
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 Four-Limbed Staff 2 : video with the correct technique of performing the asana

Information about asana
Technique of execution

Dynamic Four-Limbed Staff 2 : video with the correct technique of performing the asana and a description of the asana. Watch free video tutorials online at home by Unagrande YogaClub. Install the application, it offers much more new, useful, and intensive yoga challenges!

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