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Dynamic Kneeling Plank Kumbhaka kriya

: 1 min

: 33 score

: 5 kcal

Plank Variations

Favorable effect

Strengthens the knees
Strengthens the hands
Strengthens the gluteus maximus
Strengthens the core
Tones the abdominal muscles

Contraindications

Pregnancy

Technique of execution

Place your hands on the floor. Brace your toes into the floor. On the inhale straighten your legs, on the exhale kneel down. Then straighten your legs. Continue this movement. Focus on your breath. Find the rhythm of movement that is comfortable for you. Keep your legs hip-width apart. Then stop this movement. Sit on your heels.

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

1

You can simplify this pose by bringing your straightened arms on books, a chair or a bed to decrease intensity of the loading.

Where can I meet

Lesson search

Challenges

Dynamic Kneeling Plank occurs 23 times in ready-made lessons

Theme	Title	Time
Energy	Active Morning 30 min	30 min
Energy	Active Morning 45 min	45 min
Energy	Active Morning 60 min	60 min
Energy	Active Morning 90 min	90 min
Sports	Snowboarding Sequence 15 min	15 min
Sports	Snowboarding Sequence 20 min	20 min
Sports	Snowboarding Sequence 25 min	25 min
Sports	Snowboarding Sequence 30 min	30 min
Sports	Snowboarding Sequence 45 min	45 min
Sports	Snowboarding Sequence 60 min	60 min
Sports	Snowboarding Sequence 90 min	90 min
Energy	Hormonal Balance 45 min	45 min
Stress	Yoga after a workday 90 min	90 min
Joints	Healthy Knees 10 min	10 min
Joints	Healthy Knees 15 min	15 min
Joints	Healthy Knees 20 min	20 min
Joints	Healthy Knees 30 min	30 min
Joints	Healthy Knees 90 min	90 min
Joints	Graceful Wrists and Hands 25 min	25 min
Joints	Graceful Wrists and Hands 30 min	30 min
Joints	Graceful Wrists and Hands 45 min	45 min
Joints	Graceful Wrists and Hands 60 min	60 min
Joints	Graceful Wrists and Hands 90 min	90 min

Dynamic Kneeling Plank occurs 13 times in ready-made courses

Theme	Title	Duration	Day
Flexibility	Flexible Body in 28 Days 4 w. Day: 25, 27, 28	4 w.	25, 27, 28
Energy	Cheerful Morning in 28 Days 4 w. Day: 13, 25	4 w.	13, 25
Waist	Slim Waist Challenge in 14 Days 2 w. Day: 7	2 w.	7
Waist	Slim Waist in 21 Days 3 w. Day: 14	3 w.	14
Habits	Quit Smoking in 21 Days 3 w. Day: 8	3 w.	8
Habits	Quit Smoking in 28 Days 4 w. Day: 18	4 w.	18
Back	Yoga for Scoliosis in 21 Days 3 w. Day: 9	3 w.	9
Sex	The prolongation of sexual pleasure for 3 months 12 w. Day: 68	12 w.	68
Cardio	Healthy Heart in 14 Days 2 w. Day: 4, 11	2 w.	4, 11
Cardio	Healthy Heart in 21 Days 3 w. Day: 4	3 w.	4
Head	Relief from headache in 7 days 1 w. Day: 4	1 w.	4
Weight Loss	Slim Body in 21 Days 3 w. Day: 5	3 w.	5
Weight Loss	Slim Body in 28 Days 4 w. Day: 12	4 w.	12

Details of the exercise

Category

Plank Variations

Mechanics

Dynamic

Complexity

For Beginners

Duration

1 minute

Energy consumption

5 kcal

Popularity

350 out of 441

Where can I meet

Lesson search

Challenges

Dynamic Kneeling Plank occurs 23 times in ready-made lessons

Lesson	Duration
Active Morning	30 min
Active Morning	45 min
Active Morning	60 min
Active Morning	90 min
Snowboarding Sequence	15 min
Snowboarding Sequence	20 min
Snowboarding Sequence	25 min
Snowboarding Sequence	30 min
Snowboarding Sequence	45 min
Snowboarding Sequence	60 min
Snowboarding Sequence	90 min
Hormonal Balance	45 min
Yoga after a workday	90 min
Healthy Knees	10 min
Healthy Knees	15 min
Healthy Knees	20 min
Healthy Knees	30 min
Healthy Knees	90 min
Graceful Wrists and Hands	25 min
Graceful Wrists and Hands	30 min
Graceful Wrists and Hands	45 min
Graceful Wrists and Hands	60 min
Graceful Wrists and Hands	90 min

Dynamic Kneeling Plank occurs 13 times in ready-made courses

Theme	Title	Duration	Day
Flexibility	Flexible Body in 28 Days 4 w. Day: 25, 27, 28	4 w.	25, 27, 28
Energy	Cheerful Morning in 28 Days 4 w. Day: 13, 25	4 w.	13, 25
Waist	Slim Waist Challenge in 14 Days 2 w. Day: 7	2 w.	7
Waist	Slim Waist in 21 Days 3 w. Day: 14	3 w.	14
Habits	Quit Smoking in 21 Days 3 w. Day: 8	3 w.	8
Habits	Quit Smoking in 28 Days 4 w. Day: 18	4 w.	18
Back	Yoga for Scoliosis in 21 Days 3 w. Day: 9	3 w.	9
Sex	The prolongation of sexual pleasure for 3 months 12 w. Day: 68	12 w.	68
Cardio	Healthy Heart in 14 Days 2 w. Day: 4, 11	2 w.	4, 11
Cardio	Healthy Heart in 21 Days 3 w. Day: 4	3 w.	4
Head	Relief from headache in 7 days 1 w. Day: 4	1 w.	4
Weight Loss	Slim Body in 21 Days 3 w. Day: 5	3 w.	5
Weight Loss	Slim Body in 28 Days 4 w. Day: 12	4 w.	12

Reward

Flexibility

4

Stamina

7

Focus

4

Strength

8

Mobility

4

Balance

6