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Dynamic Plank Chaturanga sammukha chalana kriya

1 min
41 score
5 kcal
Plank Variations
Dynamic
Dynamic Plank
hourglass-icon 1 min
asana miniature
01:03
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!

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This lesson is available by subscription

Favorable effect

  • Strengthens the hands
  • Develops balance and coordination
  • Strengthens the back muscles
  • Tones the entire body
  • Strengthens the gluteus maximus
  • Strengthens the leg muscles
  • Strengthens the core

Contraindications

Pregnancy
High blood pressure
Wrists injuries

Technique of execution

Put your hands on the floor. Press your toes into the floor. Straighten your legs. On the inhale raise your left arm and 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 and raise your right arm. Continue this left-right dynamic movement. Focus on your breath. Find the rhythm of movement that is comfortable for you. Align your pelvis, back and head. Then stop this movement. Kneel down. Sit back on your heels.

Upload date:2025-09-22T10:18:59+00:00

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

1
If you struggle to move in this pose – keep on building your strength in Plank Pose.

Where can I meet

Lesson search
Challenges

Dynamic Plank occurs 42 times in ready-made lessons

Theme Title Time
Energy
Cheerful Morning 90 min
90 min
Sports
Swimming Sequence 15 min
15 min
Sports
Swimming Sequence 20 min
20 min
Sports
Swimming Sequence 25 min
25 min
Sports
Swimming Sequence 30 min
30 min
Sports
Swimming Sequence 60 min
60 min
Sports
Swimming Sequence 45 min
45 min
Sports
Swimming Sequence 90 min
90 min
Sports
Snowboarding Sequence 30 min
30 min
Sports
Snowboarding Sequence 45 min
45 min
Sports
Snowboarding Sequence 60 min
60 min
Sports
Snowboarding Sequence 90 min
90 min
Sports
Tennis Sequence 15 min
15 min
Sports
Tennis Sequence 20 min
20 min
Sports
Tennis Sequence 25 min
25 min
Sports
Tennis Sequence 30 min
30 min
Sports
Tennis Sequence 45 min
45 min
Sports
Tennis Sequence 60 min
60 min
Sports
Tennis Sequence 10 min
10 min
Sports
Tennis Sequence 90 min
90 min
Sports
Skiing Sequence 15 min
15 min
Sports
Skiing Sequence 20 min
20 min
Sports
Skiing Sequence 25 min
25 min
Sports
Skiing Sequence 30 min
30 min
Sports
Skiing Sequence 45 min
45 min
Sports
Skiing Sequence 60 min
60 min
Sports
Skiing Sequence 90 min
90 min
Energy
Energy Wake Up 10 min
10 min
Energy
Energy Wake Up 15 min
15 min
Energy
Energy Wake Up 20 min
20 min
Energy
Energy Wake Up 25 min
25 min
Energy
Energy Wake Up 30 min
30 min
Energy
Energy Wake Up 45 min
45 min
Energy
Energy Wake Up 90 min
90 min
Liver
Quit Drinking 45 min
45 min
Liver
Quit Drinking 90 min
90 min
Habits
Quit Smoking 90 min
90 min
Balance
Balance Development 30 min
30 min
Balance
Balance Development 60 min
60 min
Balance
Balance Development 90 min
90 min
Joints
Graceful Wrists and Hands 45 min
45 min
Joints
Graceful Wrists and Hands 90 min
90 min

Dynamic Plank occurs 37 times in ready-made courses

Theme Title Duration Day
Waist
Slim Waist in 28 Days 4 w.
Day: 5
4 w. 5
Abs
6-Pack in 14 Days 2 w.
Day: 4, 9
2 w. 4, 9
Waist
Slim Waist Challenge in 14 Days 2 w.
Day: 4, 5, 8
2 w. 4, 5, 8
Energy
Cheerful Morning in 14 Days 2 w.
Day: 7, 14
2 w. 7, 14
Back
Royal Posture in 14 Days 2 w.
Day: 8, 10, 11, 13
2 w. 8, 10, 11, 13
Arms
Strong Arms in 7 Days 1 w.
Day: 2, 5
1 w. 2, 5
Abs
6-Pack in 7 Days 1 w.
Day: 7
1 w. 7
Balance
Improve Your Balance in 7 Days 1 w.
Day: 4, 5, 6
1 w. 4, 5, 6
Energy
Energy Wake Up in 7 Days 1 w.
Day: 5, 7
1 w. 5, 7
Energy
Energy Wake Up in 14 Days 2 w.
Day: 12
2 w. 12
Balance
Improve Your Balance in 14 Days 2 w.
Day: 5, 6, 7, 8, 10, 13, 14
2 w. 5, 6, 7, 8, 10, 13, 14
Self-Esteem
Self-Esteem Boost in 7 Days 2 w.
Day: 14
2 w. 14
Energy
Energy Wake Up in 7 Days 3 w.
Day: 5, 7, 19
3 w. 5, 7, 19
Balance
Improve Your Balance in 21 Days 3 w.
Day: 4, 5, 6, 12, 13, 14, 15, 17, 20, 21
3 w. 4, 5, 6, 12, 13, 14, 15, 17, 20, 21
Back
Royal Posture in 21 Days 3 w.
Day: 15, 17, 18, 20
3 w. 15, 17, 18, 20
Abs
6-Pack in 21 Days 3 w.
Day: 7, 11, 16
3 w. 7, 11, 16
Energy
Cheerful Morning in 21 Days 3 w.
Day: 14, 21
3 w. 14, 21
Waist
Slim Waist in 21 Days 3 w.
Day: 11, 12, 15
3 w. 11, 12, 15
Self-Esteem
Self-Esteem Boost in 21 Days 3 w.
Day: 21
3 w. 21
Arms
Strong Arms in 21 Days 3 w.
Day: 2, 5
3 w. 2, 5
Habits
Quit Smoking in 7 Days 1 w.
Day: 6, 7
1 w. 6, 7
Habits
Quit Smoking in 14 Days 2 w.
Day: 6, 8, 10, 14
2 w. 6, 8, 10, 14
Habits
Quit Smoking in 21 Days 3 w.
Day: 10, 11, 12, 13, 16, 17, 20
3 w. 10, 11, 12, 13, 16, 17, 20
Habits
Quit Smoking in 28 Days 4 w.
Day: 11, 13, 16, 17, 27
4 w. 11, 13, 16, 17, 27
Habits
Stop Drinking in 28 Days 4 w.
Day: 10
4 w. 10
Back
Yoga for Scoliosis in 21 Days 3 w.
Day: 15
3 w. 15
Back
Yoga for Scoliosis in 28 Days 4 w.
Day: 14
4 w. 14
Weight Loss
Edema Reduction in 28 Days 4 w.
Day: 18
4 w. 18
Cardio
Healthy Heart in 7 Days 1 w.
Day: 3, 6
1 w. 3, 6
Cardio
Healthy Heart in 14 Days 2 w.
Day: 4, 10, 13
2 w. 4, 10, 13
Cardio
Healthy Heart in 21 Days 3 w.
Day: 4, 10, 16, 17, 20
3 w. 4, 10, 16, 17, 20
Cardio
Healthy Heart in 28 Days 4 w.
Day: 2, 19
4 w. 2, 19
Advanced
Yoga for Advanced in 14 days 2 w.
Day: 13
2 w. 13
Advanced
Yoga for Advanced in 35 days 5 w.
Day: 6, 15
5 w. 6, 15
Weight Loss
Slim Body in 21 Days 3 w.
Day: 5, 12, 17
3 w. 5, 12, 17
Weight Loss
Slim Body in 28 Days 4 w.
Day: 11, 26
4 w. 11, 26
Breasts
Beautiful Chest in 21 Days 3 w.
Day: 16, 21
3 w. 16, 21

Details of the exercise

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

Where can I meet

Lesson search
Challenges

Dynamic Plank occurs 42 times in ready-made lessons

Lesson Duration
Cheerful Morning 90 min
Swimming Sequence 15 min
Swimming Sequence 20 min
Swimming Sequence 25 min
Swimming Sequence 30 min
Swimming Sequence 60 min
Swimming Sequence 45 min
Swimming Sequence 90 min
Snowboarding Sequence 30 min
Snowboarding Sequence 45 min
Snowboarding Sequence 60 min
Snowboarding Sequence 90 min
Tennis Sequence 15 min
Tennis Sequence 20 min
Tennis Sequence 25 min
Tennis Sequence 30 min
Tennis Sequence 45 min
Tennis Sequence 60 min
Tennis Sequence 10 min
Tennis Sequence 90 min
Skiing Sequence 15 min
Skiing Sequence 20 min
Skiing Sequence 25 min
Skiing Sequence 30 min
Skiing Sequence 45 min
Skiing Sequence 60 min
Skiing Sequence 90 min
Energy Wake Up 10 min
Energy Wake Up 15 min
Energy Wake Up 20 min
Energy Wake Up 25 min
Energy Wake Up 30 min
Energy Wake Up 45 min
Energy Wake Up 90 min
Quit Drinking 45 min
Quit Drinking 90 min
Quit Smoking 90 min
Balance Development 30 min
Balance Development 60 min
Balance Development 90 min
Graceful Wrists and Hands 45 min
Graceful Wrists and Hands 90 min

Dynamic Plank occurs 37 times in ready-made courses

Theme Title Duration Day
Waist
Slim Waist in 28 Days 4 w.
Day: 5
4 w. 5
Abs
6-Pack in 14 Days 2 w.
Day: 4, 9
2 w. 4, 9
Waist
Slim Waist Challenge in 14 Days 2 w.
Day: 4, 5, 8
2 w. 4, 5, 8
Energy
Cheerful Morning in 14 Days 2 w.
Day: 7, 14
2 w. 7, 14
Back
Royal Posture in 14 Days 2 w.
Day: 8, 10, 11, 13
2 w. 8, 10, 11, 13
Arms
Strong Arms in 7 Days 1 w.
Day: 2, 5
1 w. 2, 5
Abs
6-Pack in 7 Days 1 w.
Day: 7
1 w. 7
Balance
Improve Your Balance in 7 Days 1 w.
Day: 4, 5, 6
1 w. 4, 5, 6
Energy
Energy Wake Up in 7 Days 1 w.
Day: 5, 7
1 w. 5, 7
Energy
Energy Wake Up in 14 Days 2 w.
Day: 12
2 w. 12
Balance
Improve Your Balance in 14 Days 2 w.
Day: 5, 6, 7, 8, 10, 13, 14
2 w. 5, 6, 7, 8, 10, 13, 14
Self-Esteem
Self-Esteem Boost in 7 Days 2 w.
Day: 14
2 w. 14
Energy
Energy Wake Up in 7 Days 3 w.
Day: 5, 7, 19
3 w. 5, 7, 19
Balance
Improve Your Balance in 21 Days 3 w.
Day: 4, 5, 6, 12, 13, 14, 15, 17, 20, 21
3 w. 4, 5, 6, 12, 13, 14, 15, 17, 20, 21
Back
Royal Posture in 21 Days 3 w.
Day: 15, 17, 18, 20
3 w. 15, 17, 18, 20
Abs
6-Pack in 21 Days 3 w.
Day: 7, 11, 16
3 w. 7, 11, 16
Energy
Cheerful Morning in 21 Days 3 w.
Day: 14, 21
3 w. 14, 21
Waist
Slim Waist in 21 Days 3 w.
Day: 11, 12, 15
3 w. 11, 12, 15
Self-Esteem
Self-Esteem Boost in 21 Days 3 w.
Day: 21
3 w. 21
Arms
Strong Arms in 21 Days 3 w.
Day: 2, 5
3 w. 2, 5
Habits
Quit Smoking in 7 Days 1 w.
Day: 6, 7
1 w. 6, 7
Habits
Quit Smoking in 14 Days 2 w.
Day: 6, 8, 10, 14
2 w. 6, 8, 10, 14
Habits
Quit Smoking in 21 Days 3 w.
Day: 10, 11, 12, 13, 16, 17, 20
3 w. 10, 11, 12, 13, 16, 17, 20
Habits
Quit Smoking in 28 Days 4 w.
Day: 11, 13, 16, 17, 27
4 w. 11, 13, 16, 17, 27
Habits
Stop Drinking in 28 Days 4 w.
Day: 10
4 w. 10
Back
Yoga for Scoliosis in 21 Days 3 w.
Day: 15
3 w. 15
Back
Yoga for Scoliosis in 28 Days 4 w.
Day: 14
4 w. 14
Weight Loss
Edema Reduction in 28 Days 4 w.
Day: 18
4 w. 18
Cardio
Healthy Heart in 7 Days 1 w.
Day: 3, 6
1 w. 3, 6
Cardio
Healthy Heart in 14 Days 2 w.
Day: 4, 10, 13
2 w. 4, 10, 13
Cardio
Healthy Heart in 21 Days 3 w.
Day: 4, 10, 16, 17, 20
3 w. 4, 10, 16, 17, 20
Cardio
Healthy Heart in 28 Days 4 w.
Day: 2, 19
4 w. 2, 19
Advanced
Yoga for Advanced in 14 days 2 w.
Day: 13
2 w. 13
Advanced
Yoga for Advanced in 35 days 5 w.
Day: 6, 15
5 w. 6, 15
Weight Loss
Slim Body in 21 Days 3 w.
Day: 5, 12, 17
3 w. 5, 12, 17
Weight Loss
Slim Body in 28 Days 4 w.
Day: 11, 26
4 w. 11, 26
Breasts
Beautiful Chest in 21 Days 3 w.
Day: 16, 21
3 w. 16, 21

Reward

Flexibility
4
Stamina
7
Focus
6
Strength
10
Mobility
5
Balance
9
Урок 493 ( Dynamic Plank )

1 / 1 асан
asana
01:03
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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Dynamic Plank: video with the correct technique of performing the asana

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Technique of execution

Dynamic 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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