Dynamic One-Legged Plank Kukkura kriya

1 min
54 score
12 kcal
Dynamic One-Legged Plank
hourglass-icon 1 min
Practice with video · 0.9833333333333333 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

don't give up!

You've completed your lesson in 5 минут. To have your lesson counted and added to your statistics, you should practice for at least a few seconds

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:2024-04-18T20:17:29+03:00

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 19 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 10 min
Sex 15 min
Sex 20 min
Sex 25 min
Sex 30 min
Sex 45 min
Sex 60 min
Sex 90 min
Cardio
Cardio 90 min
90 min
Energy 60 min
Energy 30 min
Energy 60 min
Energy 90 min

Dynamic One-Legged Plank occurs 40 times in 40 challenges

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 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 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 2 w. 2, 7, 8
Energy 1 w. 3
Legs 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 2 w. 2
Balance 2 w. 5
Self-Esteem 2 w. 9
Balance 3 w. 12
Abs
6-Pack in 21 Days 3 w.
Day: 14
3 w. 14
Energy 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 3 w. 6
Self-Esteem 3 w. 16
Habits 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 3 w. 4
Sex 12 w. 57
Weight Loss 2 w. 2
Weight Loss 3 w. 5
Cardio 1 w. 4
Cardio 2 w. 7
Cardio
Healthy Heart in 28 Days 4 w.
Day: 2, 25
4 w. 2, 25
After Pregnancy 3 w. 16
Weight Loss
Slim Body in 28 Days 4 w.
Day: 26
4 w. 26

Details of the exercise

Category
Plank Variations
Duration
1 minute
Energy consumption
12 kcal

Reward

Flexibility
4
Stamina
14
Focus
4
Strength
16
Mobility
4
Balance
12

Popularity 254 out of 442

Rarely used
in ready-made lessons
19 lessons
Rarely used
in ready-made courses
40 challenges

Where can I meet

Lesson search
Challenges

Dynamic One-Legged Plank occurs 19 times in 19 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 10 min
Sex 15 min
Sex 20 min
Sex 25 min
Sex 30 min
Sex 45 min
Sex 60 min
Sex 90 min
Cardio
Cardio 90 min
90 min
Energy 60 min
Energy 30 min
Energy 60 min
Energy 90 min

Dynamic One-Legged Plank occurs 40 times in 40 challenges

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 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 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 2 w. 2, 7, 8
Energy 1 w. 3
Legs 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 2 w. 2
Balance 2 w. 5
Self-Esteem 2 w. 9
Balance 3 w. 12
Abs
6-Pack in 21 Days 3 w.
Day: 14
3 w. 14
Energy 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 3 w. 6
Self-Esteem 3 w. 16
Habits 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 3 w. 4
Sex 12 w. 57
Weight Loss 2 w. 2
Weight Loss 3 w. 5
Cardio 1 w. 4
Cardio 2 w. 7
Cardio
Healthy Heart in 28 Days 4 w.
Day: 2, 25
4 w. 2, 25
After Pregnancy 3 w. 16
Weight Loss
Slim Body in 28 Days 4 w.
Day: 26
4 w. 26
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