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Dynamic Plank on One Arm and One Leg Chaturanga sammukha chalana-kriyya

1 min
41 points
5 kcal
Arm-Supported Poses
Dynamic
Dynamic Plank on One Arm and One Leg
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

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Benefits

  • Strengthens the arm muscles
  • Improves balance
  • Strengthens the back muscles
  • Boosts energy
  • Strengthens the gluteus maximus
  • Strengthens the leg muscles
  • Strengthens the abdominal muscles

Contraindications

Pregnancy
High blood pressure
Wrist injuries

Technique

Begin in a plank with your palms and toes on the floor. Lift your right leg and left arm together, then lower them. Alternate sides at a comfortable pace while breathing freely. Lower your knees and sit back on your heels when finished.

Upload date:2026-10-16T17:45:36+00:00

If It’s Difficult

1
Return to a regular plank if lifting an arm and leg creates too much strain.

Where It Appears

Yoga
Challenges

Dynamic Plank on One Arm and One Leg appears 42 times in yoga classes

Topic Title Time
Energy
Energizing Morning 90 min
90 min
Sports
Yoga for Swimmers 15 min
15 min
Sports
Yoga for Swimmers 20 min
20 min
Sports
Yoga for Swimmers 25 min
25 min
Sports
Yoga for Swimmers 30 min
30 min
Sports
Yoga for Swimmers 60 min
60 min
Sports
Yoga for Swimmers 45 min
45 min
Sports
Yoga for Swimmers 90 min
90 min
Sports
Yoga for Snowboarders 30 min
30 min
Sports
Yoga for Snowboarders 45 min
45 min
Sports
Yoga for Snowboarders 60 min
60 min
Sports
Yoga for Snowboarders 90 min
90 min
Sports
Yoga for Tennis Players 15 min
15 min
Sports
Yoga for Tennis Players 20 min
20 min
Sports
Yoga for Tennis Players 25 min
25 min
Sports
Yoga for Tennis Players 30 min
30 min
Sports
Yoga for Tennis Players 45 min
45 min
Sports
Yoga for Tennis Players 60 min
60 min
Sports
Yoga for Tennis Players 10 min
10 min
Sports
Yoga for Tennis Players 90 min
90 min
Sports
Yoga for Skiers 15 min
15 min
Sports
Yoga for Skiers 20 min
20 min
Sports
Yoga for Skiers 25 min
25 min
Sports
Yoga for Skiers 30 min
30 min
Sports
Yoga for Skiers 45 min
45 min
Sports
Yoga for Skiers 60 min
60 min
Sports
Yoga for Skiers 90 min
90 min
Energy
Awaken Your Strength 10 min
10 min
Energy
Awaken Your Strength 15 min
15 min
Energy
Awaken Your Strength 20 min
20 min
Energy
Awaken Your Strength 25 min
25 min
Energy
Awaken Your Strength 30 min
30 min
Energy
Awaken Your Strength 45 min
45 min
Energy
Awaken Your Strength 90 min
90 min
Liver
I Can Go Without Alcohol 45 min
45 min
Liver
I Can Go Without Alcohol 90 min
90 min
Lungs
I Can Go Without Cigarettes 90 min
90 min
Balance
Better Balance 30 min
30 min
Balance
Better Balance 60 min
60 min
Balance
Better Balance 90 min
90 min
Arms
Hands and Wrists 45 min
45 min
Arms
Hands and Wrists 90 min
90 min

Dynamic Plank on One Arm and One Leg appears 39 time in challenges

Topic Title Duration Day
Weight loss
Slim Waist 4 wk
Day: 5
4 wk 5
Weight loss
Toned Abs 2 wk
Day: 4, 9
2 wk 4, 9
Weight loss
Slim Waist 2 wk
Day: 4, 5, 8
2 wk 4, 5, 8
Energy
Energizing Morning 2 wk
Day: 7, 14
2 wk 7, 14
Back
Regal Posture 2 wk
Day: 8, 10, 11, 13
2 wk 8, 10, 11, 13
Whole body
Strong Arms 1 wk
Day: 2, 5
1 wk 2, 5
Weight loss
Toned Abs 1 wk
Day: 7
1 wk 7
Whole body
Build Your Balance 1 wk
Day: 4, 5, 6
1 wk 4, 5, 6
Weight loss
Awaken Your Strength 1 wk
Day: 5, 7
1 wk 5, 7
Weight loss
Awaken Your Strength 2 wk
Day: 12
2 wk 12
Whole body
Build Your Balance 2 wk
Day: 5, 6, 7, 8, 10, 13, 14
2 wk 5, 6, 7, 8, 10, 13, 14
Confidence
Boost Your Self-Esteem 2 wk
Day: 14
2 wk 14
Weight loss
Awaken Your Strength 3 wk
Day: 5, 7, 19
3 wk 5, 7, 19
Whole body
Build Your Balance 3 wk
Day: 4, 5, 6, 12, 13, 14, 15, 17, 20, 21
3 wk 4, 5, 6, 12, 13, 14, 15, 17, 20, 21
Back
Regal Posture 3 wk
Day: 15, 17, 18, 20
3 wk 15, 17, 18, 20
Weight loss
Toned Abs 3 wk
Day: 7, 11, 16
3 wk 7, 11, 16
Energy
Energizing Morning 3 wk
Day: 14, 21
3 wk 14, 21
Weight loss
Slim Waist 3 wk
Day: 11, 12, 15
3 wk 11, 12, 15
Confidence
Boost Your Self-Esteem 3 wk
Day: 21
3 wk 21
Whole body
Strong Arms 3 wk
Day: 2, 5
3 wk 2, 5
Health
Quit Smoking 1 wk
Day: 6, 7
1 wk 6, 7
Health
Quit Smoking 2 wk
Day: 6, 8, 10, 14
2 wk 6, 8, 10, 14
Health
Quit Smoking 3 wk
Day: 10, 11, 12, 13, 16, 17, 20
3 wk 10, 11, 12, 13, 16, 17, 20
Health
Quit Smoking 4 wk
Day: 11, 13, 16, 17, 27
4 wk 11, 13, 16, 17, 27
Health
Quit Drinking 4 wk
Day: 10
4 wk 10
Back
Yoga for Scoliosis 3 wk
Day: 15
3 wk 15
Back
Yoga for Scoliosis 4 wk
Day: 14
4 wk 14
Health
Reduce Puffiness 4 wk
Day: 18
4 wk 18
Health
Healthy Heart 1 wk
Day: 3, 6
1 wk 3, 6
Health
Healthy Heart 2 wk
Day: 4, 10, 13
2 wk 4, 10, 13
Health
Healthy Heart 3 wk
Day: 4, 10, 16, 17, 20
3 wk 4, 10, 16, 17, 20
Health
Healthy Heart 4 wk
Day: 2, 19
4 wk 2, 19
Whole body
Advanced Yoga 2 wk
Day: 13
2 wk 13
Whole body
Advanced Yoga 5 wk
Day: 6, 15
5 wk 6, 15
Weight loss
Lean Body 3 wk
Day: 5, 12, 17
3 wk 5, 12, 17
Weight loss
Lean Body 4 wk
Day: 11, 26
4 wk 11, 26
Whole body
Beautiful Bust 3 wk
Day: 16, 21
3 wk 16, 21
Weight loss
Intensive Weight Loss 3 wk
Day: 15, 20
3 wk 15, 20
Weight loss
Intensive Weight Loss 4 wk
Day: 15, 20
4 wk 15, 20

Exercise Details

Category
Arm-Supported Poses
Movement type
Dynamic
Difficulty
For advanced practitioners
Duration
1 minute
Energy expenditure
5 kcal
Popularity
224 of 442

Where It Appears

Yoga
Challenges

Dynamic Plank on One Arm and One Leg appears 42 times in yoga classes

Class Duration
Energizing Morning 90 min
Yoga for Swimmers 15 min
Yoga for Swimmers 20 min
Yoga for Swimmers 25 min
Yoga for Swimmers 30 min
Yoga for Swimmers 60 min
Yoga for Swimmers 45 min
Yoga for Swimmers 90 min
Yoga for Snowboarders 30 min
Yoga for Snowboarders 45 min
Yoga for Snowboarders 60 min
Yoga for Snowboarders 90 min
Yoga for Tennis Players 15 min
Yoga for Tennis Players 20 min
Yoga for Tennis Players 25 min
Yoga for Tennis Players 30 min
Yoga for Tennis Players 45 min
Yoga for Tennis Players 60 min
Yoga for Tennis Players 10 min
Yoga for Tennis Players 90 min
Yoga for Skiers 15 min
Yoga for Skiers 20 min
Yoga for Skiers 25 min
Yoga for Skiers 30 min
Yoga for Skiers 45 min
Yoga for Skiers 60 min
Yoga for Skiers 90 min
Awaken Your Strength 10 min
Awaken Your Strength 15 min
Awaken Your Strength 20 min
Awaken Your Strength 25 min
Awaken Your Strength 30 min
Awaken Your Strength 45 min
Awaken Your Strength 90 min
I Can Go Without Alcohol 45 min
I Can Go Without Alcohol 90 min
I Can Go Without Cigarettes 90 min
Better Balance 30 min
Better Balance 60 min
Better Balance 90 min
Hands and Wrists 45 min
Hands and Wrists 90 min

Dynamic Plank on One Arm and One Leg appears 39 time in challenges

Topic Title Duration Day
Weight loss
Slim Waist 4 wk
Day: 5
4 wk 5
Weight loss
Toned Abs 2 wk
Day: 4, 9
2 wk 4, 9
Weight loss
Slim Waist 2 wk
Day: 4, 5, 8
2 wk 4, 5, 8
Energy
Energizing Morning 2 wk
Day: 7, 14
2 wk 7, 14
Back
Regal Posture 2 wk
Day: 8, 10, 11, 13
2 wk 8, 10, 11, 13
Whole body
Strong Arms 1 wk
Day: 2, 5
1 wk 2, 5
Weight loss
Toned Abs 1 wk
Day: 7
1 wk 7
Whole body
Build Your Balance 1 wk
Day: 4, 5, 6
1 wk 4, 5, 6
Weight loss
Awaken Your Strength 1 wk
Day: 5, 7
1 wk 5, 7
Weight loss
Awaken Your Strength 2 wk
Day: 12
2 wk 12
Whole body
Build Your Balance 2 wk
Day: 5, 6, 7, 8, 10, 13, 14
2 wk 5, 6, 7, 8, 10, 13, 14
Confidence
Boost Your Self-Esteem 2 wk
Day: 14
2 wk 14
Weight loss
Awaken Your Strength 3 wk
Day: 5, 7, 19
3 wk 5, 7, 19
Whole body
Build Your Balance 3 wk
Day: 4, 5, 6, 12, 13, 14, 15, 17, 20, 21
3 wk 4, 5, 6, 12, 13, 14, 15, 17, 20, 21
Back
Regal Posture 3 wk
Day: 15, 17, 18, 20
3 wk 15, 17, 18, 20
Weight loss
Toned Abs 3 wk
Day: 7, 11, 16
3 wk 7, 11, 16
Energy
Energizing Morning 3 wk
Day: 14, 21
3 wk 14, 21
Weight loss
Slim Waist 3 wk
Day: 11, 12, 15
3 wk 11, 12, 15
Confidence
Boost Your Self-Esteem 3 wk
Day: 21
3 wk 21
Whole body
Strong Arms 3 wk
Day: 2, 5
3 wk 2, 5
Health
Quit Smoking 1 wk
Day: 6, 7
1 wk 6, 7
Health
Quit Smoking 2 wk
Day: 6, 8, 10, 14
2 wk 6, 8, 10, 14
Health
Quit Smoking 3 wk
Day: 10, 11, 12, 13, 16, 17, 20
3 wk 10, 11, 12, 13, 16, 17, 20
Health
Quit Smoking 4 wk
Day: 11, 13, 16, 17, 27
4 wk 11, 13, 16, 17, 27
Health
Quit Drinking 4 wk
Day: 10
4 wk 10
Back
Yoga for Scoliosis 3 wk
Day: 15
3 wk 15
Back
Yoga for Scoliosis 4 wk
Day: 14
4 wk 14
Health
Reduce Puffiness 4 wk
Day: 18
4 wk 18
Health
Healthy Heart 1 wk
Day: 3, 6
1 wk 3, 6
Health
Healthy Heart 2 wk
Day: 4, 10, 13
2 wk 4, 10, 13
Health
Healthy Heart 3 wk
Day: 4, 10, 16, 17, 20
3 wk 4, 10, 16, 17, 20
Health
Healthy Heart 4 wk
Day: 2, 19
4 wk 2, 19
Whole body
Advanced Yoga 2 wk
Day: 13
2 wk 13
Whole body
Advanced Yoga 5 wk
Day: 6, 15
5 wk 6, 15
Weight loss
Lean Body 3 wk
Day: 5, 12, 17
3 wk 5, 12, 17
Weight loss
Lean Body 4 wk
Day: 11, 26
4 wk 11, 26
Whole body
Beautiful Bust 3 wk
Day: 16, 21
3 wk 16, 21
Weight loss
Intensive Weight Loss 3 wk
Day: 15, 20
3 wk 15, 20
Weight loss
Intensive Weight Loss 4 wk
Day: 15, 20
4 wk 15, 20

Reward

Flexibility
4
Endurance
7
Focus
6
Strength
10
Mobility
5
Balance
9
Урок 493 ( Dynamic Plank on One Arm and One Leg )

1 / 1 асан
asana
01:03
Detailed Voice Instructions
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 on One Arm and One Leg: Video & Guide | Unagrande

Exercise Details
Technique

Dynamic Plank on One Arm and One Leg: alternately lift opposite arm and leg from a plank.

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