Dynamic Three-Legged Plank Krandanasana

1 min
31 score
6 kcal
Dynamic Three-Legged Plank
hourglass-icon 1 min
Practice with video · 0.95 min
asana miniature
00:57
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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Favorable effect

  • Strengthens the hands
  • Strengthens the joints and muscles of the hands
  • Stimulates the cardiovascular system
  • Strengthens the back muscles
  • Strengthens the core

Contraindications

Pregnancy
Wrists injuries

Technique of execution

Place your hands on the floor. Brace your toes into the floor. Straighten your legs. On the inhale raise your left arm, then bring your hand back down to the floor. Repeat on the other side. 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, head and arms. Then stop this movement. Sit 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 lift your arms up, keep on practicing Plank Pose with both hands on the floor.

Where can I meet

Lesson search
Challenges

Dynamic Three-Legged Plank occurs 52 times in 52 lessons

Theme Title Time
Arms
Strong Arms 30 min
30 min
Arms
Strong Arms 45 min
45 min
Arms
Strong Arms 60 min
60 min
Arms
Strong Arms 90 min
90 min
Energy 25 min
Energy 30 min
Energy 45 min
Energy 60 min
Energy 90 min
Energy 90 min
Energy
Cheer U Up 15 min
15 min
Energy
Cheer U Up 20 min
20 min
Energy
Cheer U Up 25 min
25 min
Energy
Cheer U Up 30 min
30 min
Energy
Cheer U Up 45 min
45 min
Energy
Cheer U Up 60 min
60 min
Energy
Cheer U Up 90 min
90 min
Energy 20 min
Energy 25 min
Energy 30 min
Energy 45 min
Energy 60 min
Energy 90 min
Sex 10 min
Sex 15 min
Sex 20 min
Sex 25 min
Sex 30 min
Sex 45 min
Sex 60 min
Sex 90 min
Aging 25 min
Aging 30 min
Cardio
Cardio 90 min
90 min
Breasts
Firm Breasts 45 min
45 min
Lungs 20 min
Lungs 25 min
Lungs 30 min
Lungs 45 min
Lungs 60 min
Lungs 90 min
Blood Pressure 90 min
Energy 90 min
Habits
Quit Smoking 20 min
20 min
Habits
Quit Smoking 60 min
60 min
Energy 15 min
Energy 20 min
Energy 25 min
Energy 30 min
Energy 45 min
Energy 60 min
Energy 90 min

Dynamic Three-Legged Plank occurs 69 times in 72 challenges

Theme Title Duration Day
Flexibility
Flexible Body in 28 Days 4 w.
Day: 13, 14, 15, 25, 26, 27, 28
4 w. 13, 14, 15, 25, 26, 27, 28
Weight Loss
Weight Loss in 28 Days 4 w.
Day: 5, 7, 8, 9, 10, 11, 19, 21, 23, 25, 27, 28
4 w. 5, 7, 8, 9, 10, 11, 19, 21, 23, 25, 27, 28
Back
Healthy Spine in 28 Days 4 w.
Day: 26, 27, 28
4 w. 26, 27, 28
Stress
Anti-Stress in 28 Days 4 w.
Day: 4, 5, 11
4 w. 4, 5, 11
Depression 4 w. 15, 19
Energy
Energy Wake Up in 28 Days 4 w.
Day: 19, 23, 27
4 w. 19, 23, 27
Flexibility
Yoga Start in 21 Days 3 w.
Day: 11
3 w. 11
Abs
6-Pack in 28 Days 4 w.
Day: 27
4 w. 27
Energy
Cheerful Morning in 28 Days 4 w.
Day: 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 28
4 w. 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 28
Weight Loss
Weight Loss in 14 Days 2 w.
Day: 5, 6, 7, 9, 11
2 w. 5, 6, 7, 9, 11
Weight Loss
Weight Loss in 7 Days 1 w.
Day: 3
1 w. 3
Weight Loss
Weight Loss in 21 Days 3 w.
Day: 15, 19
3 w. 15, 19
Waist
Slim Waist in 28 Days 4 w.
Day: 4
4 w. 4
Arms
Strong Arms in 28 Days 4 w.
Day: 1, 2, 9, 20, 21, 23, 26, 27, 28
4 w. 1, 2, 9, 20, 21, 23, 26, 27, 28
Waist 2 w. 2, 7, 8
Back 2 w. 12
Joints 2 w. 2
Arms
Strong Arms in 7 Days 1 w.
Day: 1
1 w. 1
Energy 1 w. 3
Abs
6-Pack in 7 Days 1 w.
Day: 5
1 w. 5
Energy 1 w. 4
Stress
Anti-Stress in 7 Days 1 w.
Day: 3, 4, 5
1 w. 3, 4, 5
Immunity
Boost Your Immune in 7 Days 1 w.
Day: 5, 6, 7
1 w. 5, 6, 7
Energy 2 w. 1
Balance 2 w. 5
Self-Esteem 2 w. 9
Immunity 2 w. 7
Immunity
Boost Your Immune in 21 Days 3 w.
Day: 5, 6, 7, 14
3 w. 5, 6, 7, 14
Stress
Anti-Stress in 21 Days 3 w.
Day: 3, 4, 5
3 w. 3, 4, 5
Joints 3 w. 9
Energy
Energy Wake Up in 7 Days 3 w.
Day: 4, 8
3 w. 4, 8
Balance 3 w. 12
Back 3 w. 19
Abs
6-Pack in 21 Days 3 w.
Day: 5
3 w. 5
Energy 3 w. 3
Waist
Slim Waist in 21 Days 3 w.
Day: 9, 14, 15
3 w. 9, 14, 15
Self-Esteem 3 w. 16
Arms 3 w. 1
Habits 1 w. 6
Habits
Quit Smoking in 14 Days 2 w.
Day: 8, 10
2 w. 8, 10
Habits
Quit Smoking in 21 Days 3 w.
Day: 8, 11
3 w. 8, 11
Habits
Quit Smoking in 28 Days 4 w.
Day: 9, 10, 11, 16, 18
4 w. 9, 10, 11, 16, 18
Habits 1 w. 7
Habits 2 w. 12
Habits
Stop Drinking in 21 Days 3 w.
Day: 5, 9
3 w. 5, 9
Back 3 w. 8
Back
Yoga for Scoliosis in 28 Days 4 w.
Day: 9, 16, 19
4 w. 9, 16, 19
Sex 12 w. 57, 68
Weight Loss 2 w. 2
Weight Loss
Edema Reduction in 21 Days 3 w.
Day: 5, 15
3 w. 5, 15
Cardio 1 w. 4
Cardio
Healthy Heart in 14 Days 2 w.
Day: 3, 4, 7, 11
2 w. 3, 4, 7, 11
Cardio
Healthy Heart in 21 Days 3 w.
Day: 4, 19
3 w. 4, 19
Cardio
Healthy Heart in 28 Days 4 w.
Day: 2, 22, 25
4 w. 2, 22, 25
Advanced 3 w. 5
After Pregnancy 1 w. 7
After Pregnancy 3 w. 16
Neck 1 w. 3
Neck 2 w. 4
Neck
Healthy Neck in 21 Days 3 w.
Day: 2, 6, 13, 17, 18, 21
3 w. 2, 6, 13, 17, 18, 21
Neck
Healthy Neck in 28 Days 4 w.
Day: 3, 7, 8, 11, 12, 17, 20, 24
4 w. 3, 7, 8, 11, 12, 17, 20, 24
Head 1 w. 4
Head 2 w. 6, 12
Head 3 w. 1, 8
Head 4 w. 1
Weight Loss
Slim Body in 7 Days 1 w.
Day: 5
1 w. 5
Weight Loss
Slim Body in 14 Days 2 w.
Day: 14
2 w. 14
Weight Loss
Slim Body in 21 Days 3 w.
Day: 5
3 w. 5
Weight Loss
Slim Body in 28 Days 4 w.
Day: 12, 25, 26
4 w. 12, 25, 26

Details of the exercise

Category
Plank Variations
Duration
1 minute
Energy consumption
6 kcal

Reward

Flexibility
3
Stamina
7
Focus
4
Strength
8
Mobility
3
Balance
6

Popularity 119 out of 442

Often used
in ready-made lessons
52 lessons
Often used
in ready-made courses
72 challenges

Where can I meet

Lesson search
Challenges

Dynamic Three-Legged Plank occurs 52 times in 52 lessons

Theme Title Time
Arms
Strong Arms 30 min
30 min
Arms
Strong Arms 45 min
45 min
Arms
Strong Arms 60 min
60 min
Arms
Strong Arms 90 min
90 min
Energy 25 min
Energy 30 min
Energy 45 min
Energy 60 min
Energy 90 min
Energy 90 min
Energy
Cheer U Up 15 min
15 min
Energy
Cheer U Up 20 min
20 min
Energy
Cheer U Up 25 min
25 min
Energy
Cheer U Up 30 min
30 min
Energy
Cheer U Up 45 min
45 min
Energy
Cheer U Up 60 min
60 min
Energy
Cheer U Up 90 min
90 min
Energy 20 min
Energy 25 min
Energy 30 min
Energy 45 min
Energy 60 min
Energy 90 min
Sex 10 min
Sex 15 min
Sex 20 min
Sex 25 min
Sex 30 min
Sex 45 min
Sex 60 min
Sex 90 min
Aging 25 min
Aging 30 min
Cardio
Cardio 90 min
90 min
Breasts
Firm Breasts 45 min
45 min
Lungs 20 min
Lungs 25 min
Lungs 30 min
Lungs 45 min
Lungs 60 min
Lungs 90 min
Blood Pressure 90 min
Energy 90 min
Habits
Quit Smoking 20 min
20 min
Habits
Quit Smoking 60 min
60 min
Energy 15 min
Energy 20 min
Energy 25 min
Energy 30 min
Energy 45 min
Energy 60 min
Energy 90 min

Dynamic Three-Legged Plank occurs 69 times in 72 challenges

Theme Title Duration Day
Flexibility
Flexible Body in 28 Days 4 w.
Day: 13, 14, 15, 25, 26, 27, 28
4 w. 13, 14, 15, 25, 26, 27, 28
Weight Loss
Weight Loss in 28 Days 4 w.
Day: 5, 7, 8, 9, 10, 11, 19, 21, 23, 25, 27, 28
4 w. 5, 7, 8, 9, 10, 11, 19, 21, 23, 25, 27, 28
Back
Healthy Spine in 28 Days 4 w.
Day: 26, 27, 28
4 w. 26, 27, 28
Stress
Anti-Stress in 28 Days 4 w.
Day: 4, 5, 11
4 w. 4, 5, 11
Depression 4 w. 15, 19
Energy
Energy Wake Up in 28 Days 4 w.
Day: 19, 23, 27
4 w. 19, 23, 27
Flexibility
Yoga Start in 21 Days 3 w.
Day: 11
3 w. 11
Abs
6-Pack in 28 Days 4 w.
Day: 27
4 w. 27
Energy
Cheerful Morning in 28 Days 4 w.
Day: 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 28
4 w. 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 28
Weight Loss
Weight Loss in 14 Days 2 w.
Day: 5, 6, 7, 9, 11
2 w. 5, 6, 7, 9, 11
Weight Loss
Weight Loss in 7 Days 1 w.
Day: 3
1 w. 3
Weight Loss
Weight Loss in 21 Days 3 w.
Day: 15, 19
3 w. 15, 19
Waist
Slim Waist in 28 Days 4 w.
Day: 4
4 w. 4
Arms
Strong Arms in 28 Days 4 w.
Day: 1, 2, 9, 20, 21, 23, 26, 27, 28
4 w. 1, 2, 9, 20, 21, 23, 26, 27, 28
Waist 2 w. 2, 7, 8
Back 2 w. 12
Joints 2 w. 2
Arms
Strong Arms in 7 Days 1 w.
Day: 1
1 w. 1
Energy 1 w. 3
Abs
6-Pack in 7 Days 1 w.
Day: 5
1 w. 5
Energy 1 w. 4
Stress
Anti-Stress in 7 Days 1 w.
Day: 3, 4, 5
1 w. 3, 4, 5
Immunity
Boost Your Immune in 7 Days 1 w.
Day: 5, 6, 7
1 w. 5, 6, 7
Energy 2 w. 1
Balance 2 w. 5
Self-Esteem 2 w. 9
Immunity 2 w. 7
Immunity
Boost Your Immune in 21 Days 3 w.
Day: 5, 6, 7, 14
3 w. 5, 6, 7, 14
Stress
Anti-Stress in 21 Days 3 w.
Day: 3, 4, 5
3 w. 3, 4, 5
Joints 3 w. 9
Energy
Energy Wake Up in 7 Days 3 w.
Day: 4, 8
3 w. 4, 8
Balance 3 w. 12
Back 3 w. 19
Abs
6-Pack in 21 Days 3 w.
Day: 5
3 w. 5
Energy 3 w. 3
Waist
Slim Waist in 21 Days 3 w.
Day: 9, 14, 15
3 w. 9, 14, 15
Self-Esteem 3 w. 16
Arms 3 w. 1
Habits 1 w. 6
Habits
Quit Smoking in 14 Days 2 w.
Day: 8, 10
2 w. 8, 10
Habits
Quit Smoking in 21 Days 3 w.
Day: 8, 11
3 w. 8, 11
Habits
Quit Smoking in 28 Days 4 w.
Day: 9, 10, 11, 16, 18
4 w. 9, 10, 11, 16, 18
Habits 1 w. 7
Habits 2 w. 12
Habits
Stop Drinking in 21 Days 3 w.
Day: 5, 9
3 w. 5, 9
Back 3 w. 8
Back
Yoga for Scoliosis in 28 Days 4 w.
Day: 9, 16, 19
4 w. 9, 16, 19
Sex 12 w. 57, 68
Weight Loss 2 w. 2
Weight Loss
Edema Reduction in 21 Days 3 w.
Day: 5, 15
3 w. 5, 15
Cardio 1 w. 4
Cardio
Healthy Heart in 14 Days 2 w.
Day: 3, 4, 7, 11
2 w. 3, 4, 7, 11
Cardio
Healthy Heart in 21 Days 3 w.
Day: 4, 19
3 w. 4, 19
Cardio
Healthy Heart in 28 Days 4 w.
Day: 2, 22, 25
4 w. 2, 22, 25
Advanced 3 w. 5
After Pregnancy 1 w. 7
After Pregnancy 3 w. 16
Neck 1 w. 3
Neck 2 w. 4
Neck
Healthy Neck in 21 Days 3 w.
Day: 2, 6, 13, 17, 18, 21
3 w. 2, 6, 13, 17, 18, 21
Neck
Healthy Neck in 28 Days 4 w.
Day: 3, 7, 8, 11, 12, 17, 20, 24
4 w. 3, 7, 8, 11, 12, 17, 20, 24
Head 1 w. 4
Head 2 w. 6, 12
Head 3 w. 1, 8
Head 4 w. 1
Weight Loss
Slim Body in 7 Days 1 w.
Day: 5
1 w. 5
Weight Loss
Slim Body in 14 Days 2 w.
Day: 14
2 w. 14
Weight Loss
Slim Body in 21 Days 3 w.
Day: 5
3 w. 5
Weight Loss
Slim Body in 28 Days 4 w.
Day: 12, 25, 26
4 w. 12, 25, 26
Урок 361 ( Dynamic Three-Legged Plank )

1 / 1 асан
asana
00:57
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