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Dynamic One-Legged Plank Kukkura kriya

1 min
54 score
5 kcal
Plank Variations
Dynamic
Dynamic One-Legged Plank
hourglass-icon 1 min
asana miniature
00:59
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
  • Strengthens the back muscles
  • Strengthens the lower back
  • Strengthens the gluteus maximus

Contraindications

Pregnancy
Wrists injuries

Technique of execution

Place your hands on the floor. Brace your toes into the floor. On the inhale straighten your legs. Raise your right leg up as high as you can. On the exhale come back down to the floor. Now raise your left leg up. 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. Kneel down. Sit on your heels.

Upload date:2025-09-22T10:15:52+00:00

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

1
If you struggle to lift your legs, try to change the angle of your Plank Pose, placing your hands on a chair, table, or piles of books. While repeating the exercise, try to bring your hands down onto the floor.

Where can I meet

Lesson search
Challenges

Dynamic One-Legged Plank occurs 19 times in ready-made lessons

Theme Title Time
Legs
Slender Legs 45 min
45 min
Legs
Slender Legs 60 min
60 min
Legs
Slender Legs 90 min
90 min
Glutes
Tight Butt 90 min
90 min
Pregnancy
Post Delivery 60 min
60 min
Energy
Cheer U Up 90 min
90 min
Sex
Feminine Power 10 min
10 min
Sex
Feminine Power 15 min
15 min
Sex
Feminine Power 20 min
20 min
Sex
Feminine Power 25 min
25 min
Sex
Feminine Power 30 min
30 min
Sex
Feminine Power 45 min
45 min
Sex
Feminine Power 60 min
60 min
Sex
Feminine Power 90 min
90 min
Cardio
Cardio 90 min
90 min
Energy
Energy Wake Up 60 min
60 min
Energy
Hormonal Balance 30 min
30 min
Energy
Hormonal Balance 60 min
60 min
Energy
Hormonal Balance 90 min
90 min

Dynamic One-Legged Plank occurs 40 times in ready-made courses

Theme Title Duration Day
Flexibility
Flexible Body in 28 Days 4 w.
Day: 14, 15, 27, 28
4 w. 14, 15, 27, 28
Weight Loss
Weight Loss in 28 Days 4 w.
Day: 5, 23, 27, 28
4 w. 5, 23, 27, 28
Back
Healthy Spine in 28 Days 4 w.
Day: 27, 28
4 w. 27, 28
Stress
Anti-Stress in 28 Days 4 w.
Day: 27
4 w. 27
Split
Front split in 35 Days 5 w.
Day: 29
5 w. 29
Depression
Overcoming Depression in 28 Days 4 w.
Day: 28
4 w. 28
Energy
Energy Wake Up in 28 Days 4 w.
Day: 22, 23, 27
4 w. 22, 23, 27
Energy
Cheerful Morning in 28 Days 4 w.
Day: 13, 14, 18, 23, 27, 28
4 w. 13, 14, 18, 23, 27, 28
Weight Loss
Weight Loss in 14 Days 2 w.
Day: 5
2 w. 5
Weight Loss
Weight Loss in 7 Days 1 w.
Day: 3
1 w. 3
Waist
Slim Waist in 28 Days 4 w.
Day: 4
4 w. 4
Arms
Strong Arms in 28 Days 4 w.
Day: 21
4 w. 21
Glutes
Tight Butt Challenge in 28 Days 4 w.
Day: 2, 4, 5, 10, 11, 22
4 w. 2, 4, 5, 10, 11, 22
Abs
6-Pack in 14 Days 2 w.
Day: 7
2 w. 7
Waist
Slim Waist Challenge in 14 Days 2 w.
Day: 2, 7, 8
2 w. 2, 7, 8
Energy
Cheerful Morning in 7 Days 1 w.
Day: 3
1 w. 3
Legs
Slender Legs in 7 Days 1 w.
Day: 6
1 w. 6
Glutes
Tight Butt in 7 Days 1 w.
Day: 3, 4, 5, 6, 7
1 w. 3, 4, 5, 6, 7
Glutes
Tight Butt Challenge in 14 days 2 w.
Day: 2
2 w. 2
Balance
Improve Your Balance in 14 Days 2 w.
Day: 5
2 w. 5
Self-Esteem
Self-Esteem Boost in 7 Days 2 w.
Day: 9
2 w. 9
Balance
Improve Your Balance in 21 Days 3 w.
Day: 12
3 w. 12
Abs
6-Pack in 21 Days 3 w.
Day: 14
3 w. 14
Energy
Cheerful Morning in 21 Days 3 w.
Day: 3
3 w. 3
Waist
Slim Waist in 21 Days 3 w.
Day: 9, 14, 15
3 w. 9, 14, 15
Glutes
Tight Butt in 21 Days 3 w.
Day: 3, 4, 5, 6, 7, 9
3 w. 3, 4, 5, 6, 7, 9
Legs
Slender Legs in 21 Days 3 w.
Day: 6
3 w. 6
Self-Esteem
Self-Esteem Boost in 21 Days 3 w.
Day: 16
3 w. 16
Habits
Quit Smoking in 21 Days 3 w.
Day: 8
3 w. 8
Habits
Quit Smoking in 28 Days 4 w.
Day: 8, 18
4 w. 8, 18
Habits
Stop Drinking in 14 Days 2 w.
Day: 9, 12
2 w. 9, 12
Habits
Stop Drinking in 21 Days 3 w.
Day: 4
3 w. 4
Sex
The prolongation of sexual pleasure for 3 months 12 w.
Day: 57
12 w. 57
Weight Loss
Edema Reduction in 14 Days 2 w.
Day: 2
2 w. 2
Weight Loss
Edema Reduction in 21 Days 3 w.
Day: 5
3 w. 5
Cardio
Healthy Heart in 7 Days 1 w.
Day: 4
1 w. 4
Cardio
Healthy Heart in 14 Days 2 w.
Day: 7
2 w. 7
Cardio
Healthy Heart in 28 Days 4 w.
Day: 2, 25
4 w. 2, 25
After Pregnancy
Recovery After Childbirth in 21 Days 3 w.
Day: 16
3 w. 16
Weight Loss
Slim Body in 28 Days 4 w.
Day: 26
4 w. 26

Details of the exercise

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

Where can I meet

Lesson search
Challenges

Dynamic One-Legged Plank occurs 19 times in ready-made lessons

Lesson Duration
Slender Legs 45 min
Slender Legs 60 min
Slender Legs 90 min
Tight Butt 90 min
Post Delivery 60 min
Cheer U Up 90 min
Feminine Power 10 min
Feminine Power 15 min
Feminine Power 20 min
Feminine Power 25 min
Feminine Power 30 min
Feminine Power 45 min
Feminine Power 60 min
Feminine Power 90 min
Cardio 90 min
Energy Wake Up 60 min
Hormonal Balance 30 min
Hormonal Balance 60 min
Hormonal Balance 90 min

Dynamic One-Legged Plank occurs 40 times in ready-made courses

Theme Title Duration Day
Flexibility
Flexible Body in 28 Days 4 w.
Day: 14, 15, 27, 28
4 w. 14, 15, 27, 28
Weight Loss
Weight Loss in 28 Days 4 w.
Day: 5, 23, 27, 28
4 w. 5, 23, 27, 28
Back
Healthy Spine in 28 Days 4 w.
Day: 27, 28
4 w. 27, 28
Stress
Anti-Stress in 28 Days 4 w.
Day: 27
4 w. 27
Split
Front split in 35 Days 5 w.
Day: 29
5 w. 29
Depression
Overcoming Depression in 28 Days 4 w.
Day: 28
4 w. 28
Energy
Energy Wake Up in 28 Days 4 w.
Day: 22, 23, 27
4 w. 22, 23, 27
Energy
Cheerful Morning in 28 Days 4 w.
Day: 13, 14, 18, 23, 27, 28
4 w. 13, 14, 18, 23, 27, 28
Weight Loss
Weight Loss in 14 Days 2 w.
Day: 5
2 w. 5
Weight Loss
Weight Loss in 7 Days 1 w.
Day: 3
1 w. 3
Waist
Slim Waist in 28 Days 4 w.
Day: 4
4 w. 4
Arms
Strong Arms in 28 Days 4 w.
Day: 21
4 w. 21
Glutes
Tight Butt Challenge in 28 Days 4 w.
Day: 2, 4, 5, 10, 11, 22
4 w. 2, 4, 5, 10, 11, 22
Abs
6-Pack in 14 Days 2 w.
Day: 7
2 w. 7
Waist
Slim Waist Challenge in 14 Days 2 w.
Day: 2, 7, 8
2 w. 2, 7, 8
Energy
Cheerful Morning in 7 Days 1 w.
Day: 3
1 w. 3
Legs
Slender Legs in 7 Days 1 w.
Day: 6
1 w. 6
Glutes
Tight Butt in 7 Days 1 w.
Day: 3, 4, 5, 6, 7
1 w. 3, 4, 5, 6, 7
Glutes
Tight Butt Challenge in 14 days 2 w.
Day: 2
2 w. 2
Balance
Improve Your Balance in 14 Days 2 w.
Day: 5
2 w. 5
Self-Esteem
Self-Esteem Boost in 7 Days 2 w.
Day: 9
2 w. 9
Balance
Improve Your Balance in 21 Days 3 w.
Day: 12
3 w. 12
Abs
6-Pack in 21 Days 3 w.
Day: 14
3 w. 14
Energy
Cheerful Morning in 21 Days 3 w.
Day: 3
3 w. 3
Waist
Slim Waist in 21 Days 3 w.
Day: 9, 14, 15
3 w. 9, 14, 15
Glutes
Tight Butt in 21 Days 3 w.
Day: 3, 4, 5, 6, 7, 9
3 w. 3, 4, 5, 6, 7, 9
Legs
Slender Legs in 21 Days 3 w.
Day: 6
3 w. 6
Self-Esteem
Self-Esteem Boost in 21 Days 3 w.
Day: 16
3 w. 16
Habits
Quit Smoking in 21 Days 3 w.
Day: 8
3 w. 8
Habits
Quit Smoking in 28 Days 4 w.
Day: 8, 18
4 w. 8, 18
Habits
Stop Drinking in 14 Days 2 w.
Day: 9, 12
2 w. 9, 12
Habits
Stop Drinking in 21 Days 3 w.
Day: 4
3 w. 4
Sex
The prolongation of sexual pleasure for 3 months 12 w.
Day: 57
12 w. 57
Weight Loss
Edema Reduction in 14 Days 2 w.
Day: 2
2 w. 2
Weight Loss
Edema Reduction in 21 Days 3 w.
Day: 5
3 w. 5
Cardio
Healthy Heart in 7 Days 1 w.
Day: 4
1 w. 4
Cardio
Healthy Heart in 14 Days 2 w.
Day: 7
2 w. 7
Cardio
Healthy Heart in 28 Days 4 w.
Day: 2, 25
4 w. 2, 25
After Pregnancy
Recovery After Childbirth in 21 Days 3 w.
Day: 16
3 w. 16
Weight Loss
Slim Body in 28 Days 4 w.
Day: 26
4 w. 26

Reward

Flexibility
4
Stamina
14
Focus
4
Strength
16
Mobility
4
Balance
12
Урок 362 ( Dynamic One-Legged Plank )

1 / 1 асан
asana
00:59
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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В приложении Unagrande YogaClub доступны готовые уроки йоги, медитации и интенсивные курсы для решения самых разных задач.
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Dynamic One-Legged Plank: video with the correct technique of performing the asana

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Technique of execution

Dynamic One-Legged Plank: 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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