Dynamic One-Armed Plank Krandanasana

: 1 min

: 31 score

: 5 kcal

Arm-Supported Poses

Dynamic

Favorable effect

Strengthens the arm muscles
Develops arm strength and mobility
Strengthens the back muscles
Strengthens the abdominal muscles

Contraindications

Pregnancy

Wrist injuries

Technique of execution

Start in a straight-leg plank with both palms on the floor. Keep your back level as you reach your right arm forward and up, lower it and repeat with the left. Alternate at a comfortable pace while breathing freely. Lower your knees and sit back on your heels to finish.

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

First become comfortable holding a plank with both hands on the floor.

Where can I meet

Lesson search

Challenges

Dynamic One-Armed Plank occurs 63 times in ready-made lessons

Theme	Title	Time
Strength	Strong Arms 30 min	30 min
Strength	Strong Arms 45 min	45 min
Strength	Strong Arms 60 min	60 min
Strength	Strong Arms 90 min	90 min
Energy	Active Morning 25 min	25 min
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
Energy	Energizing Morning 90 min	90 min
Energy	Lift Your Spirits 15 min	15 min
Energy	Lift Your Spirits 20 min	20 min
Energy	Lift Your Spirits 25 min	25 min
Energy	Lift Your Spirits 30 min	30 min
Energy	Lift Your Spirits 45 min	45 min
Energy	Lift Your Spirits 60 min	60 min
Energy	Lift Your Spirits 90 min	90 min
Energy	Restore Your Energy 20 min	20 min
Energy	Restore Your Energy 25 min	25 min
Energy	Restore Your Energy 30 min	30 min
Energy	Restore Your Energy 45 min	45 min
Energy	Restore Your Energy 60 min	60 min
Energy	Restore Your Energy 90 min	90 min
Sexual health	Women's Strength 10 min	10 min
Sexual health	Women's Strength 15 min	15 min
Sexual health	Women's Strength 20 min	20 min
Sexual health	Women's Strength 25 min	25 min
Sexual health	Women's Strength 30 min	30 min
Sexual health	Women's Strength 45 min	45 min
Sexual health	Women's Strength 60 min	60 min
Sexual health	Women's Strength 90 min	90 min
Active ageing	Cardio Yoga 60+ 25 min	25 min
Active ageing	Cardio Yoga 60+ 30 min	30 min
Weight loss	Cardio Yoga 90 min	90 min
Chest	Yoga for the Chest and Posture 45 min	45 min
Lungs	Yoga for Easier Breathing 20 min	20 min
Lungs	Yoga for Easier Breathing 25 min	25 min
Lungs	Yoga for Easier Breathing 30 min	30 min
Lungs	Yoga for Easier Breathing 45 min	45 min
Lungs	Yoga for Easier Breathing 60 min	60 min
Lungs	Yoga for Easier Breathing 90 min	90 min
Blood pressure	Yoga for Low Blood Pressure 90 min	90 min
Energy	Awaken Your Strength 90 min	90 min
Lungs	Yoga When Quitting Smoking 20 min	20 min
Lungs	Yoga When Quitting Smoking 60 min	60 min
Energy	Hormonal Yoga 15 min	15 min
Energy	Hormonal Yoga 20 min	20 min
Energy	Hormonal Yoga 25 min	25 min
Energy	Hormonal Yoga 30 min	30 min
Energy	Hormonal Yoga 45 min	45 min
Energy	Hormonal Yoga 60 min	60 min
Energy	Hormonal Yoga 90 min	90 min
Stress relief	Yoga After Work 90 min	90 min
Back	Yoga for Hyperlordosis 90 min	90 min
Arms	Yoga for Hands and Wrists 25 min	25 min
Arms	Yoga for Hands and Wrists 30 min	30 min
Arms	Yoga for Hands and Wrists 45 min	45 min
Arms	Yoga for Hands and Wrists 60 min	60 min
Arms	Yoga for Hands and Wrists 90 min	90 min
Active ageing	Yoga During Menopause 90 min	90 min
Habits	Sugar-Free 25 min	25 min
Energy	Mat Pilates 25 min	25 min
Energy	Mat Pilates 45 min	45 min

Dynamic One-Armed Plank occurs 86 times in ready-made courses

Theme	Title	Duration	Day
Whole body	Flexible Body 4 w. Day: 13, 14, 15, 25, 26, 27, 28	4 w.	13, 14, 15, 25, 26, 27, 28
Weight loss	Weight Loss 4 w. Day: 5, 7, 8, 9, 10, 11, 19, 21, 23, 25, 27, 28	4 w.	5, 7, 8, 9, 10, 11, 19, 21, 23, 25, 27, 28
Back	Healthy Back 4 w. Day: 26, 27, 28	4 w.	26, 27, 28
Stress relief	Stress Relief 4 w. Day: 4, 5, 11	4 w.	4, 5, 11
Stress relief	Overcoming Depression 4 w. Day: 15, 19	4 w.	15, 19
Weight loss	Awaken Your Strength 4 w. Day: 19, 23, 27	4 w.	19, 23, 27
Beginners	Yoga for Beginners 3 w. Day: 11	3 w.	11
Weight loss	Toned Abs 4 w. Day: 27	4 w.	27
Energy	Energizing Morning 4 w. Day: 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 28	4 w.	9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 28
Weight loss	Weight Loss 2 w. Day: 5, 6, 7, 9, 11	2 w.	5, 6, 7, 9, 11
Weight loss	Weight Loss 1 w. Day: 3	1 w.	3
Weight loss	Weight Loss 3 w. Day: 15, 19	3 w.	15, 19
Weight loss	Slim Waist 4 w. Day: 4	4 w.	4
Whole body	Strong Arms 4 w. Day: 1, 2, 9, 20, 21, 23, 26, 27, 28	4 w.	1, 2, 9, 20, 21, 23, 26, 27, 28
Weight loss	Slim Waist 2 w. Day: 2, 7, 8	2 w.	2, 7, 8
Back	Regal Posture 2 w. Day: 12	2 w.	12
Whole body	Healthy Joints 2 w. Day: 2	2 w.	2
Whole body	Strong Arms 1 w. Day: 1	1 w.	1
Energy	Energizing Morning 1 w. Day: 3	1 w.	3
Weight loss	Toned Abs 1 w. Day: 5	1 w.	5
Weight loss	Awaken Your Strength 1 w. Day: 4	1 w.	4
Stress relief	Stress Relief 1 w. Day: 3, 4, 5	1 w.	3, 4, 5
Health	Strengthen Your Immunity 1 w. Day: 5, 6, 7	1 w.	5, 6, 7
Weight loss	Awaken Your Strength 2 w. Day: 1	2 w.	1
Whole body	Build Your Balance 2 w. Day: 5	2 w.	5
Confidence	Boost Your Self-Esteem 2 w. Day: 9	2 w.	9
Health	Strengthen Your Immunity 2 w. Day: 7	2 w.	7
Health	Strengthen Your Immunity 3 w. Day: 5, 6, 7, 14	3 w.	5, 6, 7, 14
Stress relief	Stress Relief 3 w. Day: 3, 4, 5	3 w.	3, 4, 5
Whole body	Healthy Joints 3 w. Day: 9	3 w.	9
Weight loss	Awaken Your Strength 3 w. Day: 4, 8	3 w.	4, 8
Whole body	Build Your Balance 3 w. Day: 12	3 w.	12
Back	Regal Posture 3 w. Day: 19	3 w.	19
Weight loss	Toned Abs 3 w. Day: 5	3 w.	5
Energy	Energizing Morning 3 w. Day: 3	3 w.	3
Weight loss	Slim Waist 3 w. Day: 9, 14, 15	3 w.	9, 14, 15
Confidence	Boost Your Self-Esteem 3 w. Day: 16	3 w.	16
Whole body	Strong Arms 3 w. Day: 1	3 w.	1
Health	Quit Smoking 1 w. Day: 6	1 w.	6
Health	Quit Smoking 2 w. Day: 8, 10	2 w.	8, 10
Health	Quit Smoking 3 w. Day: 8, 11	3 w.	8, 11
Health	Quit Smoking 4 w. Day: 9, 10, 11, 16, 18	4 w.	9, 10, 11, 16, 18
Health	Quit Drinking 1 w. Day: 7	1 w.	7
Health	Quit Drinking 2 w. Day: 12	2 w.	12
Health	Quit Drinking 3 w. Day: 5, 9	3 w.	5, 9
Back	Yoga for Scoliosis 3 w. Day: 8	3 w.	8
Back	Yoga for Scoliosis 4 w. Day: 9, 16, 19	4 w.	9, 16, 19
Men's health	Prolong Sexual Pleasure 12 w. Day: 57, 68	12 w.	57, 68
Health	Reduce Puffiness 2 w. Day: 2	2 w.	2
Health	Reduce Puffiness 3 w. Day: 5, 15	3 w.	5, 15
Health	Healthy Heart 1 w. Day: 4	1 w.	4
Health	Healthy Heart 2 w. Day: 3, 4, 7, 11	2 w.	3, 4, 7, 11
Health	Healthy Heart 3 w. Day: 4, 19	3 w.	4, 19
Health	Healthy Heart 4 w. Day: 2, 22, 25	4 w.	2, 22, 25
Whole body	Advanced Yoga 3 w. Day: 5	3 w.	5
Women's health	Postpartum Recovery 1 w. Day: 7	1 w.	7
Women's health	Postpartum Recovery 3 w. Day: 16	3 w.	16
Back	Healthy Neck 1 w. Day: 3	1 w.	3
Back	Healthy Neck 2 w. Day: 4	2 w.	4
Back	Healthy Neck 3 w. Day: 2, 6, 13, 17, 18, 21	3 w.	2, 6, 13, 17, 18, 21
Back	Healthy Neck 4 w. Day: 3, 7, 8, 11, 12, 17, 20, 24	4 w.	3, 7, 8, 11, 12, 17, 20, 24
Health	Headache Relief 1 w. Day: 4	1 w.	4
Health	Headache Relief 2 w. Day: 6, 12	2 w.	6, 12
Health	Headache Relief 3 w. Day: 1, 8	3 w.	1, 8
Health	Headache Relief 4 w. Day: 1	4 w.	1
Weight loss	Lean Body 1 w. Day: 5	1 w.	5
Weight loss	Lean Body 2 w. Day: 14	2 w.	14
Weight loss	Lean Body 3 w. Day: 5	3 w.	5
Weight loss	Lean Body 4 w. Day: 12, 25, 26	4 w.	12, 25, 26
Whole body	Beautiful Bust 1 w. Day: 1, 2, 3	1 w.	1, 2, 3
Whole body	Beautiful Bust 3 w. Day: 5, 6, 13, 15	3 w.	5, 6, 13, 15
Whole body	Beautiful Bust 4 w. Day: 19	4 w.	19
Stress relief	Yoga in the Big City 1 w. Day: 3	1 w.	3
Stress relief	Yoga in the Big City 2 w. Day: 4, 5	2 w.	4, 5
Stress relief	Yoga in the Big City 3 w. Day: 3	3 w.	3
Stress relief	Yoga in the Big City 4 w. Day: 3	4 w.	3
Back	Atlas Stands Tall 2 w. Day: 11, 14	2 w.	11, 14
Back	Atlas Stands Tall 3 w. Day: 11, 14	3 w.	11, 14
Back	Atlas Stands Tall 4 w. Day: 11, 14	4 w.	11, 14
Stress relief	The Calm Formula 2 w. Day: 8	2 w.	8
Stress relief	The Calm Formula 3 w. Day: 8	3 w.	8
Stress relief	The Calm Formula 4 w. Day: 8	4 w.	8
Weight loss	Intensive Weight Loss 1 w. Day: 1, 4	1 w.	1, 4
Weight loss	Intensive Weight Loss 2 w. Day: 1, 4, 9	2 w.	1, 4, 9
Weight loss	Intensive Weight Loss 3 w. Day: 1, 4, 9, 15, 17	3 w.	1, 4, 9, 15, 17
Weight loss	Intensive Weight Loss 4 w. Day: 1, 4, 9, 15, 17	4 w.	1, 4, 9, 15, 17

Details of the exercise

Where can I meet

Lesson search

Challenges

Dynamic One-Armed Plank occurs 63 times in ready-made lessons

Lesson	Duration
Strong Arms	30 min
Strong Arms	45 min
Strong Arms	60 min
Strong Arms	90 min
Active Morning	25 min
Active Morning	30 min
Active Morning	45 min
Active Morning	60 min
Active Morning	90 min
Energizing Morning	90 min
Lift Your Spirits	15 min
Lift Your Spirits	20 min
Lift Your Spirits	25 min
Lift Your Spirits	30 min
Lift Your Spirits	45 min
Lift Your Spirits	60 min
Lift Your Spirits	90 min
Restore Your Energy	20 min
Restore Your Energy	25 min
Restore Your Energy	30 min
Restore Your Energy	45 min
Restore Your Energy	60 min
Restore Your Energy	90 min
Women's Strength	10 min
Women's Strength	15 min
Women's Strength	20 min
Women's Strength	25 min
Women's Strength	30 min
Women's Strength	45 min
Women's Strength	60 min
Women's Strength	90 min
Cardio Yoga 60+	25 min
Cardio Yoga 60+	30 min
Cardio Yoga	90 min
Yoga for the Chest and Posture	45 min
Yoga for Easier Breathing	20 min
Yoga for Easier Breathing	25 min
Yoga for Easier Breathing	30 min
Yoga for Easier Breathing	45 min
Yoga for Easier Breathing	60 min
Yoga for Easier Breathing	90 min
Yoga for Low Blood Pressure	90 min
Awaken Your Strength	90 min
Yoga When Quitting Smoking	20 min
Yoga When Quitting Smoking	60 min
Hormonal Yoga	15 min
Hormonal Yoga	20 min
Hormonal Yoga	25 min
Hormonal Yoga	30 min
Hormonal Yoga	45 min
Hormonal Yoga	60 min
Hormonal Yoga	90 min
Yoga After Work	90 min
Yoga for Hyperlordosis	90 min
Yoga for Hands and Wrists	25 min
Yoga for Hands and Wrists	30 min
Yoga for Hands and Wrists	45 min
Yoga for Hands and Wrists	60 min
Yoga for Hands and Wrists	90 min
Yoga During Menopause	90 min
Sugar-Free	25 min
Mat Pilates	25 min
Mat Pilates	45 min

Dynamic One-Armed Plank occurs 86 times in ready-made courses

Theme	Title	Duration	Day
Whole body	Flexible Body 4 w. Day: 13, 14, 15, 25, 26, 27, 28	4 w.	13, 14, 15, 25, 26, 27, 28
Weight loss	Weight Loss 4 w. Day: 5, 7, 8, 9, 10, 11, 19, 21, 23, 25, 27, 28	4 w.	5, 7, 8, 9, 10, 11, 19, 21, 23, 25, 27, 28
Back	Healthy Back 4 w. Day: 26, 27, 28	4 w.	26, 27, 28
Stress relief	Stress Relief 4 w. Day: 4, 5, 11	4 w.	4, 5, 11
Stress relief	Overcoming Depression 4 w. Day: 15, 19	4 w.	15, 19
Weight loss	Awaken Your Strength 4 w. Day: 19, 23, 27	4 w.	19, 23, 27
Beginners	Yoga for Beginners 3 w. Day: 11	3 w.	11
Weight loss	Toned Abs 4 w. Day: 27	4 w.	27
Energy	Energizing Morning 4 w. Day: 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 28	4 w.	9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 28
Weight loss	Weight Loss 2 w. Day: 5, 6, 7, 9, 11	2 w.	5, 6, 7, 9, 11
Weight loss	Weight Loss 1 w. Day: 3	1 w.	3
Weight loss	Weight Loss 3 w. Day: 15, 19	3 w.	15, 19
Weight loss	Slim Waist 4 w. Day: 4	4 w.	4
Whole body	Strong Arms 4 w. Day: 1, 2, 9, 20, 21, 23, 26, 27, 28	4 w.	1, 2, 9, 20, 21, 23, 26, 27, 28
Weight loss	Slim Waist 2 w. Day: 2, 7, 8	2 w.	2, 7, 8
Back	Regal Posture 2 w. Day: 12	2 w.	12
Whole body	Healthy Joints 2 w. Day: 2	2 w.	2
Whole body	Strong Arms 1 w. Day: 1	1 w.	1
Energy	Energizing Morning 1 w. Day: 3	1 w.	3
Weight loss	Toned Abs 1 w. Day: 5	1 w.	5
Weight loss	Awaken Your Strength 1 w. Day: 4	1 w.	4
Stress relief	Stress Relief 1 w. Day: 3, 4, 5	1 w.	3, 4, 5
Health	Strengthen Your Immunity 1 w. Day: 5, 6, 7	1 w.	5, 6, 7
Weight loss	Awaken Your Strength 2 w. Day: 1	2 w.	1
Whole body	Build Your Balance 2 w. Day: 5	2 w.	5
Confidence	Boost Your Self-Esteem 2 w. Day: 9	2 w.	9
Health	Strengthen Your Immunity 2 w. Day: 7	2 w.	7
Health	Strengthen Your Immunity 3 w. Day: 5, 6, 7, 14	3 w.	5, 6, 7, 14
Stress relief	Stress Relief 3 w. Day: 3, 4, 5	3 w.	3, 4, 5
Whole body	Healthy Joints 3 w. Day: 9	3 w.	9
Weight loss	Awaken Your Strength 3 w. Day: 4, 8	3 w.	4, 8
Whole body	Build Your Balance 3 w. Day: 12	3 w.	12
Back	Regal Posture 3 w. Day: 19	3 w.	19
Weight loss	Toned Abs 3 w. Day: 5	3 w.	5
Energy	Energizing Morning 3 w. Day: 3	3 w.	3
Weight loss	Slim Waist 3 w. Day: 9, 14, 15	3 w.	9, 14, 15
Confidence	Boost Your Self-Esteem 3 w. Day: 16	3 w.	16
Whole body	Strong Arms 3 w. Day: 1	3 w.	1
Health	Quit Smoking 1 w. Day: 6	1 w.	6
Health	Quit Smoking 2 w. Day: 8, 10	2 w.	8, 10
Health	Quit Smoking 3 w. Day: 8, 11	3 w.	8, 11
Health	Quit Smoking 4 w. Day: 9, 10, 11, 16, 18	4 w.	9, 10, 11, 16, 18
Health	Quit Drinking 1 w. Day: 7	1 w.	7
Health	Quit Drinking 2 w. Day: 12	2 w.	12
Health	Quit Drinking 3 w. Day: 5, 9	3 w.	5, 9
Back	Yoga for Scoliosis 3 w. Day: 8	3 w.	8
Back	Yoga for Scoliosis 4 w. Day: 9, 16, 19	4 w.	9, 16, 19
Men's health	Prolong Sexual Pleasure 12 w. Day: 57, 68	12 w.	57, 68
Health	Reduce Puffiness 2 w. Day: 2	2 w.	2
Health	Reduce Puffiness 3 w. Day: 5, 15	3 w.	5, 15
Health	Healthy Heart 1 w. Day: 4	1 w.	4
Health	Healthy Heart 2 w. Day: 3, 4, 7, 11	2 w.	3, 4, 7, 11
Health	Healthy Heart 3 w. Day: 4, 19	3 w.	4, 19
Health	Healthy Heart 4 w. Day: 2, 22, 25	4 w.	2, 22, 25
Whole body	Advanced Yoga 3 w. Day: 5	3 w.	5
Women's health	Postpartum Recovery 1 w. Day: 7	1 w.	7
Women's health	Postpartum Recovery 3 w. Day: 16	3 w.	16
Back	Healthy Neck 1 w. Day: 3	1 w.	3
Back	Healthy Neck 2 w. Day: 4	2 w.	4
Back	Healthy Neck 3 w. Day: 2, 6, 13, 17, 18, 21	3 w.	2, 6, 13, 17, 18, 21
Back	Healthy Neck 4 w. Day: 3, 7, 8, 11, 12, 17, 20, 24	4 w.	3, 7, 8, 11, 12, 17, 20, 24
Health	Headache Relief 1 w. Day: 4	1 w.	4
Health	Headache Relief 2 w. Day: 6, 12	2 w.	6, 12
Health	Headache Relief 3 w. Day: 1, 8	3 w.	1, 8
Health	Headache Relief 4 w. Day: 1	4 w.	1
Weight loss	Lean Body 1 w. Day: 5	1 w.	5
Weight loss	Lean Body 2 w. Day: 14	2 w.	14
Weight loss	Lean Body 3 w. Day: 5	3 w.	5
Weight loss	Lean Body 4 w. Day: 12, 25, 26	4 w.	12, 25, 26
Whole body	Beautiful Bust 1 w. Day: 1, 2, 3	1 w.	1, 2, 3
Whole body	Beautiful Bust 3 w. Day: 5, 6, 13, 15	3 w.	5, 6, 13, 15
Whole body	Beautiful Bust 4 w. Day: 19	4 w.	19
Stress relief	Yoga in the Big City 1 w. Day: 3	1 w.	3
Stress relief	Yoga in the Big City 2 w. Day: 4, 5	2 w.	4, 5
Stress relief	Yoga in the Big City 3 w. Day: 3	3 w.	3
Stress relief	Yoga in the Big City 4 w. Day: 3	4 w.	3
Back	Atlas Stands Tall 2 w. Day: 11, 14	2 w.	11, 14
Back	Atlas Stands Tall 3 w. Day: 11, 14	3 w.	11, 14
Back	Atlas Stands Tall 4 w. Day: 11, 14	4 w.	11, 14
Stress relief	The Calm Formula 2 w. Day: 8	2 w.	8
Stress relief	The Calm Formula 3 w. Day: 8	3 w.	8
Stress relief	The Calm Formula 4 w. Day: 8	4 w.	8
Weight loss	Intensive Weight Loss 1 w. Day: 1, 4	1 w.	1, 4
Weight loss	Intensive Weight Loss 2 w. Day: 1, 4, 9	2 w.	1, 4, 9
Weight loss	Intensive Weight Loss 3 w. Day: 1, 4, 9, 15, 17	3 w.	1, 4, 9, 15, 17
Weight loss	Intensive Weight Loss 4 w. Day: 1, 4, 9, 15, 17	4 w.	1, 4, 9, 15, 17

Reward

Flexibility

Stamina

Focus

Strength

Mobility

Balance

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Dynamic One-Armed Plank Krandanasana

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

Thank you!

Congratulations!

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Instructions for deleting your account have been sent to your email

Subscription is available in the mobile app

Instructions for deleting your account have been sent to your email

Dynamic One-Armed Plank Krandanasana

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

How was your practice?

Thank you!

Congratulations!

Dynamic One-Armed Plank: Video & Guide | Unagrande

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