Dynamic Plank 2 Uttana kumbhaka kriya

: 1 min

: 43 score

: 6 kcal

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.

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

If you struggle to keep your legs straight in Forward Fold, bend your knees to relieve tension on the back of your legs.

If you struggle to keep Plank Pose, bring your elbows down to the floor and try to keep that pose.

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	Visual Clarity 90 min	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	Active Morning 10 min	10 min
Energy	Active Morning 15 min	15 min
Energy	Active Morning 20 min	20 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	Cheerful Morning 90 min	90 min
Energy	Cheer U Up 60 min	60 min
Energy	Cheer U Up 90 min	90 min
Depression	Depression Avoider 60 min	60 min
Depression	Depression Avoider 90 min	90 min
Energy	Energy Booster 90 min	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	Feminine Power 45 min	45 min
Sex	Feminine Power 60 min	60 min
Sex	Feminine Power 90 min	90 min
Liver	Healthy Liver 90 min	90 min
Head	Healthy Neck 90 min	90 min
Digestion	Healthy Digestion 90 min	90 min
Sex	Healthy Prostate 90 min	90 min
Back	Back Pain Relief 90 min	90 min
Sports	Snowboarding Sequence 90 min	90 min
Sports	Tennis Sequence 90 min	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	Energy Wake Up 45 min	45 min
Energy	Energy Wake Up 60 min	60 min
Energy	Energy Wake Up 90 min	90 min
Habits	Quit Smoking 90 min	90 min
Weight Loss	Fit Body 45 min	45 min

Dynamic Plank 2 occurs 37 times in 39 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	Slim Waist Challenge in 14 Days 2 w. Day: 13	2 w.	13
Split	Front split in 14 Days 2 w. Day: 9	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	Boost Your Immune in 14 Days 2 w. Day: 1	2 w.	1
Immunity	Boost Your Immune in 21 Days 3 w. Day: 8	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	Stop Drinking in 28 Days 4 w. Day: 23	4 w.	23
Back	Yoga for Scoliosis in 7 Days 1 w. Day: 1	1 w.	1
Back	Yoga for Scoliosis in 28 Days 4 w. Day: 19	4 w.	19
Sex	The prolongation of sexual pleasure for 3 months 12 w. Day: 20, 27	12 w.	20, 27
Split	Front split in 28 Days 4 w. Day: 15	4 w.	15
Weight Loss	Edema Reduction in 21 Days 3 w. Day: 5	3 w.	5
Cardio	Healthy Heart in 7 Days 1 w. Day: 1, 3, 4	1 w.	1, 3, 4
Cardio	Healthy Heart in 14 Days 2 w. Day: 10	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
Advanced	Yoga for Advanced in 14 days 2 w. Day: 9	2 w.	9
Advanced	Yoga for Advanced in 21 days 3 w. Day: 18	3 w.	18
Weight Loss	Slim Body in 7 Days 1 w. Day: 3	1 w.	3
Weight Loss	Slim Body in 21 Days 3 w. Day: 20	3 w.	20
Weight Loss	Slim Body in 28 Days 4 w. Day: 26	4 w.	26
Breasts	Beautiful Chest in 21 Days 3 w. Day: 6, 11, 17	3 w.	6, 11, 17
Digestion	Healthy Digestion in 7 Days 1 w. Day: 4	1 w.	4
Digestion	Healthy Digestion in 14 Days 2 w. Day: 5, 12	2 w.	5, 12
Digestion	Healthy Digestion in 21 Days 3 w. Day: 5, 15	3 w.	5, 15
Digestion	Healthy Digestion in 28 Days 4 w. Day: 1, 16, 25	4 w.	1, 16, 25

Details of the exercise

Reward

Flexibility

Stamina

Focus

Strength

Mobility

Balance

Popularity 154 out of 442

Often used
in ready-made lessons

66 lessons

Rarely used
in ready-made courses

39 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	Visual Clarity 90 min	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	Active Morning 10 min	10 min
Energy	Active Morning 15 min	15 min
Energy	Active Morning 20 min	20 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	Cheerful Morning 90 min	90 min
Energy	Cheer U Up 60 min	60 min
Energy	Cheer U Up 90 min	90 min
Depression	Depression Avoider 60 min	60 min
Depression	Depression Avoider 90 min	90 min
Energy	Energy Booster 90 min	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	Feminine Power 45 min	45 min
Sex	Feminine Power 60 min	60 min
Sex	Feminine Power 90 min	90 min
Liver	Healthy Liver 90 min	90 min
Head	Healthy Neck 90 min	90 min
Digestion	Healthy Digestion 90 min	90 min
Sex	Healthy Prostate 90 min	90 min
Back	Back Pain Relief 90 min	90 min
Sports	Snowboarding Sequence 90 min	90 min
Sports	Tennis Sequence 90 min	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	Energy Wake Up 45 min	45 min
Energy	Energy Wake Up 60 min	60 min
Energy	Energy Wake Up 90 min	90 min
Habits	Quit Smoking 90 min	90 min
Weight Loss	Fit Body 45 min	45 min

Dynamic Plank 2 occurs 37 times in 39 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	Slim Waist Challenge in 14 Days 2 w. Day: 13	2 w.	13
Split	Front split in 14 Days 2 w. Day: 9	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	Boost Your Immune in 14 Days 2 w. Day: 1	2 w.	1
Immunity	Boost Your Immune in 21 Days 3 w. Day: 8	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	Stop Drinking in 28 Days 4 w. Day: 23	4 w.	23
Back	Yoga for Scoliosis in 7 Days 1 w. Day: 1	1 w.	1
Back	Yoga for Scoliosis in 28 Days 4 w. Day: 19	4 w.	19
Sex	The prolongation of sexual pleasure for 3 months 12 w. Day: 20, 27	12 w.	20, 27
Split	Front split in 28 Days 4 w. Day: 15	4 w.	15
Weight Loss	Edema Reduction in 21 Days 3 w. Day: 5	3 w.	5
Cardio	Healthy Heart in 7 Days 1 w. Day: 1, 3, 4	1 w.	1, 3, 4
Cardio	Healthy Heart in 14 Days 2 w. Day: 10	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
Advanced	Yoga for Advanced in 14 days 2 w. Day: 9	2 w.	9
Advanced	Yoga for Advanced in 21 days 3 w. Day: 18	3 w.	18
Weight Loss	Slim Body in 7 Days 1 w. Day: 3	1 w.	3
Weight Loss	Slim Body in 21 Days 3 w. Day: 20	3 w.	20
Weight Loss	Slim Body in 28 Days 4 w. Day: 26	4 w.	26
Breasts	Beautiful Chest in 21 Days 3 w. Day: 6, 11, 17	3 w.	6, 11, 17
Digestion	Healthy Digestion in 7 Days 1 w. Day: 4	1 w.	4
Digestion	Healthy Digestion in 14 Days 2 w. Day: 5, 12	2 w.	5, 12
Digestion	Healthy Digestion in 21 Days 3 w. Day: 5, 15	3 w.	5, 15
Digestion	Healthy Digestion in 28 Days 4 w. Day: 1, 16, 25	4 w.	1, 16, 25

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Dynamic Plank 2 Uttana kumbhaka kriya

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

Reward

Popularity 154 out of 442

Where can I meet

Try the Mobile App of the Yoga Club

My subscription

Thank you!

Congratulations!

Dynamic Plank 2 Uttana kumbhaka kriya

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

Reward

Popularity 154 out of 442

Where can I meet

Try the Mobile App of the Yoga Club

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Dynamic Plank 2: video with the correct technique of performing the asana

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