Dynamic Plank Chaturanga sammukha chalana kriya

1 min
41 score
5 kcal
Dynamic Plank
hourglass-icon 1 min
Practice with video · 1.05 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!

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
  • 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: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 move in this pose – keep on building your strength in Plank Pose.

Where can I meet

Lesson search
Challenges

Dynamic Plank occurs 40 times in 40 lessons

Theme Title Time
Energy 90 min
Sports 15 min
Sports 20 min
Sports 25 min
Sports 30 min
Sports 60 min
Sports 45 min
Sports 90 min
Sports 30 min
Sports 45 min
Sports 60 min
Sports 90 min
Sports 15 min
Sports 20 min
Sports 25 min
Sports 30 min
Sports 45 min
Sports 60 min
Sports 10 min
Sports 90 min
Sports 15 min
Sports 20 min
Sports 25 min
Sports 30 min
Sports 45 min
Sports 60 min
Sports 90 min
Energy 10 min
Energy 15 min
Energy 20 min
Energy 25 min
Energy 30 min
Energy 45 min
Energy 90 min
Liver
Quit Drinking 45 min
45 min
Liver
Quit Drinking 90 min
90 min
Habits
Quit Smoking 90 min
90 min
Balance 30 min
Balance 60 min
Balance 90 min

Dynamic Plank occurs 36 times in 38 challenges

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 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 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 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 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 4 w. 10
Back 3 w. 15
Back 4 w. 14
Weight Loss 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 2 w. 13
Advanced 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

Details of the exercise

Category
Plank Variations
Duration
1 minute
Energy consumption
5 kcal

Reward

Flexibility
4
Stamina
7
Focus
6
Strength
10
Mobility
5
Balance
9

Popularity 202 out of 442

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

Where can I meet

Lesson search
Challenges

Dynamic Plank occurs 40 times in 40 lessons

Theme Title Time
Energy 90 min
Sports 15 min
Sports 20 min
Sports 25 min
Sports 30 min
Sports 60 min
Sports 45 min
Sports 90 min
Sports 30 min
Sports 45 min
Sports 60 min
Sports 90 min
Sports 15 min
Sports 20 min
Sports 25 min
Sports 30 min
Sports 45 min
Sports 60 min
Sports 10 min
Sports 90 min
Sports 15 min
Sports 20 min
Sports 25 min
Sports 30 min
Sports 45 min
Sports 60 min
Sports 90 min
Energy 10 min
Energy 15 min
Energy 20 min
Energy 25 min
Energy 30 min
Energy 45 min
Energy 90 min
Liver
Quit Drinking 45 min
45 min
Liver
Quit Drinking 90 min
90 min
Habits
Quit Smoking 90 min
90 min
Balance 30 min
Balance 60 min
Balance 90 min

Dynamic Plank occurs 36 times in 38 challenges

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 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 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 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 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 4 w. 10
Back 3 w. 15
Back 4 w. 14
Weight Loss 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 2 w. 13
Advanced 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
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