Dynamic Plank 2 Uttana kumbhaka kriya

1 min
43 score
6 kcal
Dynamic Plank 2
hourglass-icon 1 min
asana miniature
01:10
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 minute

Favorable effect

  • Strengthens the hands
  • Tones the entire body
  • Develops flexibility in the back surface of the legs
  • Stimulates the intestines
  • Reduces fat deposits around the waist
  • Strengthens the core

Contraindications

Pregnancy
Menstruation
High blood pressure
Low blood pressure
Wrists injuries

Technique of execution

Bent over smoothly. Place your palms on the floor and move your legs back into a plank pose. Now step forward so that your feet and hands are together. Continue this motion. Find the rhythm of movement that is comfortable for you. Breathe evenly. Now step forward. Stand up straight.

Upload date:2024-06-06T12:53:56+03:00

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

1
If you struggle to keep your legs straight in Forward Fold, bend your knees to relieve tension on the back of your legs.
2
If you struggle to keep Plank Pose, bring your elbows down to the floor and try to keep that pose.
3
Also, you can lower your knees to the floor and try to hold the simplified version of the pose for as long as possible.

Where can I meet

Lesson search
Challenges

Dynamic Plank 2 occurs 66 times in 66 lessons

Theme Title Time
Strength
Power Body 60 min
60 min
Strength
Power Body 90 min
90 min
Arms
Strong Arms 60 min
60 min
Arms
Strong Arms 90 min
90 min
Legs
Slender Legs 60 min
60 min
Legs
Slender Legs 90 min
90 min
Vision 90 min
Waist
Slim Waist 15 min
15 min
Waist
Slim Waist 20 min
20 min
Waist
Slim Waist 25 min
25 min
Waist
Slim Waist 30 min
30 min
Waist
Slim Waist 45 min
45 min
Waist
Slim Waist 60 min
60 min
Waist
Slim Waist 90 min
90 min
Relax
Anti-Stress 60 min
60 min
Relax
Anti-Stress 90 min
90 min
Energy 10 min
Energy 15 min
Energy 20 min
Energy 25 min
Energy 30 min
Energy 45 min
Energy 60 min
Energy 90 min
Energy 90 min
Energy
Cheer U Up 60 min
60 min
Energy
Cheer U Up 90 min
90 min
Depression 60 min
Depression 90 min
Energy 90 min
Energy
Get Dynamic 10 min
10 min
Energy
Get Dynamic 15 min
15 min
Energy
Get Dynamic 20 min
20 min
Energy
Get Dynamic 25 min
25 min
Energy
Get Dynamic 30 min
30 min
Energy
Get Dynamic 45 min
45 min
Energy
Get Dynamic 60 min
60 min
Energy
Get Dynamic 90 min
90 min
Sex 45 min
Sex 60 min
Sex 90 min
Liver
Healthy Liver 90 min
90 min
Head
Healthy Neck 90 min
90 min
Digestion 90 min
Sex 90 min
Back 90 min
Sports 90 min
Sports 90 min
Cardio
Cardio 20 min
20 min
Cardio
Cardio 25 min
25 min
Cardio
Cardio 30 min
30 min
Cardio
Cardio 45 min
45 min
Cardio
Cardio 60 min
60 min
Cardio
Cardio 90 min
90 min
Breasts
Firm Breasts 60 min
60 min
Breasts
Firm Breasts 90 min
90 min
Abs
6-Pack 60 min
60 min
Abs
6-Pack 90 min
90 min
Sex
Male Power 60 min
60 min
Sex
Male Power 90 min
90 min
Traveling
Pre-Flight 90 min
90 min
Energy 45 min
Energy 60 min
Energy 90 min
Habits
Quit Smoking 90 min
90 min
Weight Loss
Fit Body 45 min
45 min

Dynamic Plank 2 occurs 29 times in 31 challenges

Theme Title Duration Day
Arms
Strong Arms in 14 Days 2 w.
Day: 1, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12
2 w. 1, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12
Abs
6-Pack in 14 Days 2 w.
Day: 9, 11, 13
2 w. 9, 11, 13
Waist 2 w. 13
Split 2 w. 9
Abs
6-Pack in 7 Days 1 w.
Day: 1, 2
1 w. 1, 2
Stress
Anti-Stress in 7 Days 1 w.
Day: 5, 6
1 w. 5, 6
Energy
Energy Wake Up in 14 Days 2 w.
Day: 5, 10
2 w. 5, 10
Immunity 2 w. 1
Immunity 3 w. 8
Stress
Anti-Stress in 21 Days 3 w.
Day: 5, 6
3 w. 5, 6
Split
Front split in 21 Days 3 w.
Day: 16
3 w. 16
Energy
Energy Wake Up in 7 Days 3 w.
Day: 12, 17
3 w. 12, 17
Abs
6-Pack in 21 Days 3 w.
Day: 1, 2, 16, 18, 20
3 w. 1, 2, 16, 18, 20
Waist
Slim Waist in 21 Days 3 w.
Day: 20
3 w. 20
Arms
Strong Arms in 21 Days 3 w.
Day: 8, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19
3 w. 8, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19
Habits
Quit Smoking in 21 Days 3 w.
Day: 8, 10, 16, 19, 20
3 w. 8, 10, 16, 19, 20
Habits
Quit Smoking in 28 Days 4 w.
Day: 11, 24
4 w. 11, 24
Habits 4 w. 23
Back 1 w. 1
Back 4 w. 19
Sex 12 w. 20, 27
Split
Front split in 28 Days 4 w.
Day: 15
4 w. 15
Weight Loss 3 w. 5
Cardio
Healthy Heart in 7 Days 1 w.
Day: 1, 3, 4
1 w. 1, 3, 4
Cardio 2 w. 10
Cardio
Healthy Heart in 21 Days 3 w.
Day: 1, 16, 17, 20
3 w. 1, 16, 17, 20
Cardio
Healthy Heart in 28 Days 4 w.
Day: 1, 24, 25, 27
4 w. 1, 24, 25, 27
Productivity 2 w. 9
Productivity 3 w. 18

Details of the exercise

Category
Standing Poses
Duration
1 minute
Energy consumption
6 kcal

Reward

Flexibility
9
Stamina
8
Focus
4
Strength
9
Mobility
6
Balance
7

Popularity 157 out of 442

Often used
in ready-made lessons
66 lessons
Rarely used
in ready-made courses
31 challenges

Where can I meet

Lesson search
Challenges

Dynamic Plank 2 occurs 66 times in 66 lessons

Theme Title Time
Strength
Power Body 60 min
60 min
Strength
Power Body 90 min
90 min
Arms
Strong Arms 60 min
60 min
Arms
Strong Arms 90 min
90 min
Legs
Slender Legs 60 min
60 min
Legs
Slender Legs 90 min
90 min
Vision 90 min
Waist
Slim Waist 15 min
15 min
Waist
Slim Waist 20 min
20 min
Waist
Slim Waist 25 min
25 min
Waist
Slim Waist 30 min
30 min
Waist
Slim Waist 45 min
45 min
Waist
Slim Waist 60 min
60 min
Waist
Slim Waist 90 min
90 min
Relax
Anti-Stress 60 min
60 min
Relax
Anti-Stress 90 min
90 min
Energy 10 min
Energy 15 min
Energy 20 min
Energy 25 min
Energy 30 min
Energy 45 min
Energy 60 min
Energy 90 min
Energy 90 min
Energy
Cheer U Up 60 min
60 min
Energy
Cheer U Up 90 min
90 min
Depression 60 min
Depression 90 min
Energy 90 min
Energy
Get Dynamic 10 min
10 min
Energy
Get Dynamic 15 min
15 min
Energy
Get Dynamic 20 min
20 min
Energy
Get Dynamic 25 min
25 min
Energy
Get Dynamic 30 min
30 min
Energy
Get Dynamic 45 min
45 min
Energy
Get Dynamic 60 min
60 min
Energy
Get Dynamic 90 min
90 min
Sex 45 min
Sex 60 min
Sex 90 min
Liver
Healthy Liver 90 min
90 min
Head
Healthy Neck 90 min
90 min
Digestion 90 min
Sex 90 min
Back 90 min
Sports 90 min
Sports 90 min
Cardio
Cardio 20 min
20 min
Cardio
Cardio 25 min
25 min
Cardio
Cardio 30 min
30 min
Cardio
Cardio 45 min
45 min
Cardio
Cardio 60 min
60 min
Cardio
Cardio 90 min
90 min
Breasts
Firm Breasts 60 min
60 min
Breasts
Firm Breasts 90 min
90 min
Abs
6-Pack 60 min
60 min
Abs
6-Pack 90 min
90 min
Sex
Male Power 60 min
60 min
Sex
Male Power 90 min
90 min
Traveling
Pre-Flight 90 min
90 min
Energy 45 min
Energy 60 min
Energy 90 min
Habits
Quit Smoking 90 min
90 min
Weight Loss
Fit Body 45 min
45 min

Dynamic Plank 2 occurs 29 times in 31 challenges

Theme Title Duration Day
Arms
Strong Arms in 14 Days 2 w.
Day: 1, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12
2 w. 1, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12
Abs
6-Pack in 14 Days 2 w.
Day: 9, 11, 13
2 w. 9, 11, 13
Waist 2 w. 13
Split 2 w. 9
Abs
6-Pack in 7 Days 1 w.
Day: 1, 2
1 w. 1, 2
Stress
Anti-Stress in 7 Days 1 w.
Day: 5, 6
1 w. 5, 6
Energy
Energy Wake Up in 14 Days 2 w.
Day: 5, 10
2 w. 5, 10
Immunity 2 w. 1
Immunity 3 w. 8
Stress
Anti-Stress in 21 Days 3 w.
Day: 5, 6
3 w. 5, 6
Split
Front split in 21 Days 3 w.
Day: 16
3 w. 16
Energy
Energy Wake Up in 7 Days 3 w.
Day: 12, 17
3 w. 12, 17
Abs
6-Pack in 21 Days 3 w.
Day: 1, 2, 16, 18, 20
3 w. 1, 2, 16, 18, 20
Waist
Slim Waist in 21 Days 3 w.
Day: 20
3 w. 20
Arms
Strong Arms in 21 Days 3 w.
Day: 8, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19
3 w. 8, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19
Habits
Quit Smoking in 21 Days 3 w.
Day: 8, 10, 16, 19, 20
3 w. 8, 10, 16, 19, 20
Habits
Quit Smoking in 28 Days 4 w.
Day: 11, 24
4 w. 11, 24
Habits 4 w. 23
Back 1 w. 1
Back 4 w. 19
Sex 12 w. 20, 27
Split
Front split in 28 Days 4 w.
Day: 15
4 w. 15
Weight Loss 3 w. 5
Cardio
Healthy Heart in 7 Days 1 w.
Day: 1, 3, 4
1 w. 1, 3, 4
Cardio 2 w. 10
Cardio
Healthy Heart in 21 Days 3 w.
Day: 1, 16, 17, 20
3 w. 1, 16, 17, 20
Cardio
Healthy Heart in 28 Days 4 w.
Day: 1, 24, 25, 27
4 w. 1, 24, 25, 27
Productivity 2 w. 9
Productivity 3 w. 18
Урок 578 ( Dynamic Plank 2 )

1 / 1 асан
asana
01:10
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