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Dynamic Kneeling Plank Kumbhaka kriya

: 1 min

: 33 score

: 5 kcal

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 12 times in 12 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

Dynamic Kneeling Plank occurs 13 times in 13 challenges

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

Duration

: 1 minute

Energy consumption

: 5 kcal

Reward

Flexibility

4

Stamina

7

Focus

4

Strength

8

Mobility

4

Balance

6

Popularity 349 out of 442

Rarely used
in ready-made lessons

12 lessons

Rarely used
in ready-made courses

13 challenges

Where can I meet

Lesson search

Challenges

Dynamic Kneeling Plank occurs 12 times in 12 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

Dynamic Kneeling Plank occurs 13 times in 13 challenges

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