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Elbow Plank Pose Phalakasana 2

1 min
30 score
5 kcal
Plank Variations
Static
Elbow Plank Pose
hourglass-icon 1 min
asana miniature
01:00
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
This lesson is available to club members
This lesson is available by subscription

Favorable effect

  • Strengthens the entire body
  • Strengthens the hands
  • Strengthens the hip muscles
  • Tones the entire body
  • Reduces fat deposits around the waist
  • Promotes weight loss
  • Strengthens the core

Contraindications

Pregnancy
High blood pressure

Technique of execution

Come up into a kneeling position. Place your elbows on the floor shoulder-width apart. Link your fingers together. Press your toes into the floor and straighten your legs. Stretch out into a single line. Hold this position. Push your tailbone slightly forward. Breathe evenly. Kneel down. Slowly sit back on your heels. Keep your back straight. Let your palms rest on your thighs.

Upload date:2025-03-21T09:55:02+00:00

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

1
If you struggle to hold the pose with straight legs, try lowering your knees to the floor for more support.
2
Don't hold your breath, keep on breathing.
3
Only hold this pose as long as feels comfortable.

Where can I meet

Lesson search
Challenges

Elbow Plank Pose occurs 102 times in ready-made lessons

Theme Title Time
Joints
Healthy Joints 60 min
60 min
Joints
Healthy Joints 90 min
90 min
Immunity
Immune Boost 90 min
90 min
Waist
Slim Waist 90 min
90 min
Pregnancy
Post Delivery 10 min
10 min
Pregnancy
Post Delivery 15 min
15 min
Pregnancy
Post Delivery 20 min
20 min
Pregnancy
Post Delivery 25 min
25 min
Pregnancy
Post Delivery 30 min
30 min
Pregnancy
Post Delivery 45 min
45 min
Pregnancy
Post Delivery 60 min
60 min
Relax
Anti-Stress 90 min
90 min
Energy
Cheerful Morning 15 min
15 min
Energy
Cheerful Morning 20 min
20 min
Energy
Cheerful Morning 25 min
25 min
Energy
Cheerful Morning 30 min
30 min
Energy
Cheerful Morning 45 min
45 min
Energy
Cheerful Morning 60 min
60 min
Energy
Cheerful Morning 90 min
90 min
Sex
Feminine Power 90 min
90 min
Liver
Healthy Liver 60 min
60 min
Liver
Healthy Liver 90 min
90 min
Digestion
Healthy Digestion 45 min
45 min
Digestion
Healthy Digestion 60 min
60 min
Digestion
Healthy Digestion 90 min
90 min
Sex
Healthy Prostate 90 min
90 min
Back
Lower Back Pain Relief 20 min
20 min
Back
Lower Back Pain Relief 25 min
25 min
Back
Lower Back Pain Relief 30 min
30 min
Back
Lower Back Pain Relief 45 min
45 min
Back
Lower Back Pain Relief 60 min
60 min
Back
Lower Back Pain Relief 90 min
90 min
Sports
Snowboarding Sequence 90 min
90 min
Breasts
Firm Breasts 45 min
45 min
Breasts
Firm Breasts 60 min
60 min
Breasts
Firm Breasts 90 min
90 min
Abs
6-Pack 10 min
10 min
Abs
6-Pack 15 min
15 min
Abs
6-Pack 20 min
20 min
Abs
6-Pack 25 min
25 min
Abs
6-Pack 30 min
30 min
Abs
6-Pack 45 min
45 min
Abs
6-Pack 60 min
60 min
Abs
6-Pack 90 min
90 min
Weight Loss
Weight Loss I 15 min
15 min
Weight Loss
Weight Loss I 20 min
20 min
Weight Loss
Weight Loss I 25 min
25 min
Weight Loss
Weight Loss I 30 min
30 min
Weight Loss
Weight Loss I 60 min
60 min
Weight Loss
Weight Loss I 90 min
90 min
Back
Posture Correction 90 min
90 min
Weight Loss
Weight Loss II 25 min
25 min
Weight Loss
Weight Loss II 30 min
30 min
Weight Loss
Weight Loss II 45 min
45 min
Weight Loss
Weight Loss II 60 min
60 min
Weight Loss
Weight Loss II 90 min
90 min
Diabetes
Diabetes Prevention 30 min
30 min
Diabetes
Diabetes Prevention 45 min
45 min
Diabetes
Diabetes Prevention 60 min
60 min
Diabetes
Diabetes Prevention 90 min
90 min
Habits
Quit Smoking 60 min
60 min
Energy
Tibetan gymnastics 20 min
20 min
Depression
Release from anxiety 15 min
15 min
Depression
Release from anxiety 20 min
20 min
Energy
Static Complex 25 min
25 min
Energy
Static Complex 30 min
30 min
Back
Yoga for Scoliosis 15 min
15 min
Back
Yoga for Scoliosis 20 min
20 min
Back
Yoga for Scoliosis 25 min
25 min
Back
Yoga for Scoliosis 30 min
30 min
Back
Yoga for Scoliosis 45 min
45 min
Back
Yoga for Scoliosis 60 min
60 min
Back
Yoga for Scoliosis 90 min
90 min
Weight Loss
Fit Body 10 min
10 min
Weight Loss
Fit Body 20 min
20 min
Weight Loss
Fit Body 25 min
25 min
Weight Loss
Fit Body 30 min
30 min
Weight Loss
Fit Body 45 min
45 min
Weight Loss
Fit Body 60 min
60 min
Weight Loss
Fit Body 90 min
90 min
Stress
Inner Harmony 60 min
60 min
Energy
Hormonal Balance 15 min
15 min
Energy
Hormonal Balance 20 min
20 min
Energy
Hormonal Balance 25 min
25 min
Energy
Hormonal Balance 30 min
30 min
Energy
Hormonal Balance 45 min
45 min
Energy
Hormonal Balance 60 min
60 min
Energy
Hormonal Balance 90 min
90 min
Relax
Yin yoga 60 min
60 min
Relax
Yin yoga 90 min
90 min
Stress
Yoga after a workday 90 min
90 min
Weight Loss
Weight Loss I 45 min
45 min
Back
Yoga for Hyperlordosis 15 min
15 min
Back
Yoga for Hyperlordosis 20 min
20 min
Back
Yoga for Hyperlordosis 25 min
25 min
Back
Yoga for Hyperlordosis 30 min
30 min
Back
Yoga for Hyperlordosis 45 min
45 min
Back
Yoga for Hyperlordosis 60 min
60 min
Back
Yoga for Hyperlordosis 90 min
90 min
Joints
Graceful Wrists and Hands 60 min
60 min
Joints
Graceful Wrists and Hands 90 min
90 min
Sports
Yoga for Cyclists 90 min
90 min

Elbow Plank Pose occurs 107 times in ready-made courses

Theme Title Duration Day
Immunity
Boost Your Immune in 28 Days 4 w.
Day: 7, 9
4 w. 7, 9
Flexibility
Flexible Body in 28 Days 4 w.
Day: 16, 28
4 w. 16, 28
Weight Loss
Weight Loss in 28 Days 4 w.
Day: 5, 20, 22
4 w. 5, 20, 22
Stress
Anti-Stress in 28 Days 4 w.
Day: 3
4 w. 3
Energy
Energy Wake Up in 28 Days 4 w.
Day: 8
4 w. 8
Flexibility
Yoga Start in 21 Days 3 w.
Day: 10, 11, 15, 16, 19, 20
3 w. 10, 11, 15, 16, 19, 20
Back
Royal Posture in 28 Days 4 w.
Day: 21, 22, 23, 26, 27
4 w. 21, 22, 23, 26, 27
Abs
6-Pack in 28 Days 4 w.
Day: 8, 19, 21
4 w. 8, 19, 21
Weight Loss
Weight Loss in 7 Days 1 w.
Day: 5, 7
1 w. 5, 7
Self-Esteem
Self-Esteem Boost in 28 Days 4 w.
Day: 23
4 w. 23
Waist
Slim Waist in 28 Days 4 w.
Day: 10, 15, 23, 24, 27, 28
4 w. 10, 15, 23, 24, 27, 28
Arms
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Day: 15
4 w. 15
Lower back
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Day: 11, 20, 21, 22
4 w. 11, 20, 21, 22
Arms
Strong Arms in 14 Days 2 w.
Day: 10, 13, 14
2 w. 10, 13, 14
Abs
6-Pack in 14 Days 2 w.
Day: 1, 3, 5, 6, 7, 10, 11, 14
2 w. 1, 3, 5, 6, 7, 10, 11, 14
Waist
Slim Waist Challenge in 14 Days 2 w.
Day: 2, 4, 5, 6, 8, 9, 10, 11, 13, 14
2 w. 2, 4, 5, 6, 8, 9, 10, 11, 13, 14
Lower back
Lower Back Pain Relief Challenge in 14 days 2 w.
Day: 4, 5, 8, 9, 11, 14
2 w. 4, 5, 8, 9, 11, 14
Energy
Cheerful Morning in 14 Days 2 w.
Day: 6, 7, 10, 11, 12, 14
2 w. 6, 7, 10, 11, 12, 14
Split
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Day: 2, 11
2 w. 2, 11
Back
Royal Posture in 14 Days 2 w.
Day: 11, 12
2 w. 11, 12
Back
Healthy Spine in 14 Days 2 w.
Day: 5, 6, 7, 13
2 w. 5, 6, 7, 13
Joints
Healthy Joints in 14 Days 2 w.
Day: 13
2 w. 13
Arms
Strong Arms in 7 Days 1 w.
Day: 2, 5, 6, 7
1 w. 2, 5, 6, 7
Energy
Cheerful Morning in 7 Days 1 w.
Day: 6
1 w. 6
Waist
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Day: 2, 3, 4, 5, 6, 7
1 w. 2, 3, 4, 5, 6, 7
Abs
6-Pack in 7 Days 1 w.
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1 w. 1, 2, 4, 7
Stress
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1 w. 1, 2
Energy
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Legs
Slender Legs in 14 Days 2 w.
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Stress
Anti-Stress in 21 Days 3 w.
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3 w. 1, 2
Joints
Healthy Joints in 21 Days 3 w.
Day: 20
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Energy
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Day: 20
3 w. 20
Back
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Day: 18, 19
3 w. 18, 19
Abs
6-Pack in 21 Days 3 w.
Day: 1, 2, 4, 7, 8, 10, 12, 13, 14, 17, 18, 21
3 w. 1, 2, 4, 7, 8, 10, 12, 13, 14, 17, 18, 21
Energy
Cheerful Morning in 21 Days 3 w.
Day: 6, 13, 14, 17, 18, 19, 21
3 w. 6, 13, 14, 17, 18, 19, 21
Waist
Slim Waist in 21 Days 3 w.
Day: 2, 3, 4, 5, 6, 7, 9, 11, 12, 13, 15, 16, 17, 18, 20, 21
3 w. 2, 3, 4, 5, 6, 7, 9, 11, 12, 13, 15, 16, 17, 18, 20, 21
Legs
Slender Legs in 21 Days 3 w.
Day: 8
3 w. 8
Arms
Strong Arms in 21 Days 3 w.
Day: 2, 5, 6, 7, 17, 20, 21
3 w. 2, 5, 6, 7, 17, 20, 21
Lower back
Lower Back Pain Relief in 21 days 3 w.
Day: 11, 12, 15, 16, 18, 21
3 w. 11, 12, 15, 16, 18, 21
Split
Side split in 21 Days 3 w.
Day: 9, 18
3 w. 9, 18
Back
Healthy Spine in 21 Days 3 w.
Day: 12, 13, 15, 20
3 w. 12, 13, 15, 20
Habits
Quit Smoking in 7 Days 1 w.
Day: 5, 7
1 w. 5, 7
Habits
Quit Smoking in 14 Days 2 w.
Day: 1, 2, 6, 12
2 w. 1, 2, 6, 12
Habits
Quit Smoking in 21 Days 3 w.
Day: 1, 2, 5, 10, 12, 16, 18, 19, 20
3 w. 1, 2, 5, 10, 12, 16, 18, 19, 20
Habits
Quit Smoking in 28 Days 4 w.
Day: 9, 13, 24
4 w. 9, 13, 24
Habits
Stop Drinking in 7 Days 1 w.
Day: 5, 6
1 w. 5, 6
Habits
Stop Drinking in 14 Days 2 w.
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Habits
Stop Drinking in 21 Days 3 w.
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3 w. 3, 12
Habits
Stop Drinking in 28 Days 4 w.
Day: 2, 8, 18, 27
4 w. 2, 8, 18, 27
Energy
Static complex in 14 days 2 w.
Day: 2, 9, 14
2 w. 2, 9, 14
Energy
Static complex in 21 days 3 w.
Day: 5, 7, 13, 16, 20
3 w. 5, 7, 13, 16, 20
Energy
Static complex in 28 days 4 w.
Day: 6, 8, 15, 20, 23, 25, 26, 27
4 w. 6, 8, 15, 20, 23, 25, 26, 27
Stress
Release from anxiety in 14 days 2 w.
Day: 4, 8, 13
2 w. 4, 8, 13
Stress
Release from anxiety in 21 days 3 w.
Day: 6, 7
3 w. 6, 7
Stress
Release from anxiety in 28 days 4 w.
Day: 8
4 w. 8
Back
Yoga for Scoliosis in 7 Days 1 w.
Day: 1, 7
1 w. 1, 7
Back
Yoga for Scoliosis in 14 Days 2 w.
Day: 3, 9, 10, 13
2 w. 3, 9, 10, 13
Back
Yoga for Scoliosis in 21 Days 3 w.
Day: 15, 16, 21
3 w. 15, 16, 21
Back
Yoga for Scoliosis in 28 Days 4 w.
Day: 8, 10, 19, 20, 21, 24, 26, 27
4 w. 8, 10, 19, 20, 21, 24, 26, 27
Sex
The prolongation of sexual pleasure for 3 months 12 w.
Day: 18, 27, 34, 37, 39, 40, 50, 62, 67, 69, 71, 73, 83
12 w. 18, 27, 34, 37, 39, 40, 50, 62, 67, 69, 71, 73, 83
Split
Front split in 28 Days 4 w.
Day: 6, 13
4 w. 6, 13
Split
Side split in 28 days 4 w.
Day: 1, 6, 10, 18, 22, 24, 26
4 w. 1, 6, 10, 18, 22, 24, 26
Split
Side split in 35 days 5 w.
Day: 5, 10, 22, 29, 32
5 w. 5, 10, 22, 29, 32
Weight Loss
Edema Reduction in 21 Days 3 w.
Day: 5, 20
3 w. 5, 20
Weight Loss
Edema Reduction in 28 Days 4 w.
Day: 1, 11
4 w. 1, 11
Joints
Hip Opening in 7 Days 1 w.
Day: 6
1 w. 6
Joints
Hip Opening in 14 Days 2 w.
Day: 6, 8
2 w. 6, 8
Joints
Hip Opening in 21 Days 3 w.
Day: 20
3 w. 20
Joints
Hip Opening in 28 Days 4 w.
Day: 25
4 w. 25
Harmony
Inner Harmony in 7 Days 1 w.
Day: 7
1 w. 7
Harmony
Inner Harmony in 14 Days 2 w.
Day: 6, 10
2 w. 6, 10
Harmony
Inner Harmony in 21 Days 3 w.
Day: 2, 4, 8, 14, 21
3 w. 2, 4, 8, 14, 21
Harmony
Inner Harmony in 28 Days 4 w.
Day: 20, 25, 27
4 w. 20, 25, 27
Cardio
Healthy Heart in 7 Days 1 w.
Day: 3
1 w. 3
Cardio
Healthy Heart in 14 Days 2 w.
Day: 14
2 w. 14
Cardio
Healthy Heart in 21 Days 3 w.
Day: 6, 16
3 w. 6, 16
Cardio
Healthy Heart in 28 Days 4 w.
Day: 13
4 w. 13
Advanced
Yoga for Advanced in 7 days 1 w.
Day: 6
1 w. 6
Advanced
Yoga for Advanced in 14 days 2 w.
Day: 6, 7, 13
2 w. 6, 7, 13
Advanced
Yoga for Advanced in 21 days 3 w.
Day: 4, 8, 13, 18
3 w. 4, 8, 13, 18
Advanced
Yoga for Advanced in 28 days 4 w.
Day: 1, 2, 20, 23, 27
4 w. 1, 2, 20, 23, 27
Advanced
Yoga for Advanced in 35 days 5 w.
Day: 4, 15, 22, 25, 30
5 w. 4, 15, 22, 25, 30
After Pregnancy
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1 w. 2, 4
After Pregnancy
Recovery After Childbirth in 14 Days 2 w.
Day: 5, 7
2 w. 5, 7
After Pregnancy
Recovery After Childbirth in 21 Days 3 w.
Day: 8, 9, 20
3 w. 8, 9, 20
After Pregnancy
Recovery After Childbirth in 28 Days 4 w.
Day: 5, 16, 26, 27
4 w. 5, 16, 26, 27
Neck
Healthy Neck in 7 Days 1 w.
Day: 3, 7
1 w. 3, 7
Neck
Healthy Neck in 14 Days 2 w.
Day: 2, 12
2 w. 2, 12
Neck
Healthy Neck in 21 Days 3 w.
Day: 4
3 w. 4
Neck
Healthy Neck in 28 Days 4 w.
Day: 9, 11
4 w. 9, 11
Head
Relief from headache in 28 days 4 w.
Day: 20, 22, 26
4 w. 20, 22, 26
Weight Loss
Slim Body in 7 Days 1 w.
Day: 1, 7
1 w. 1, 7
Weight Loss
Slim Body in 14 Days 2 w.
Day: 4, 9, 13
2 w. 4, 9, 13
Weight Loss
Slim Body in 21 Days 3 w.
Day: 1, 6, 12, 13, 15, 19, 20
3 w. 1, 6, 12, 13, 15, 19, 20
Weight Loss
Slim Body in 28 Days 4 w.
Day: 3, 8, 20, 26
4 w. 3, 8, 20, 26
Breasts
Beautiful Chest in 7 Days 1 w.
Day: 6
1 w. 6
Breasts
Beautiful Chest in 14 Days 2 w.
Day: 1, 5, 11, 12
2 w. 1, 5, 11, 12
Breasts
Beautiful Chest in 21 Days 3 w.
Day: 2, 5, 6, 9, 15, 19
3 w. 2, 5, 6, 9, 15, 19
Breasts
Beautiful Chest in 28 Days 4 w.
Day: 8, 10, 24, 27
4 w. 8, 10, 24, 27
Digestion
Healthy Digestion in 7 Days 1 w.
Day: 1, 7
1 w. 1, 7
Digestion
Healthy Digestion in 14 Days 2 w.
Day: 2, 5, 12
2 w. 2, 5, 12
Digestion
Healthy Digestion in 21 Days 3 w.
Day: 9, 13, 15
3 w. 9, 13, 15
Digestion
Healthy Digestion in 28 Days 4 w.
Day: 3, 6, 8, 9, 11, 13, 20, 25
4 w. 3, 6, 8, 9, 11, 13, 20, 25
Sex
The prolongation of sexual pleasure for 7 days 1 w.
Day: 2
1 w. 2
Sex
The prolongation of sexual pleasure for 14 days 2 w.
Day: 2, 11, 13
2 w. 2, 11, 13
Sex
The prolongation of sexual pleasure for 21 days 3 w.
Day: 1, 9, 10, 13, 19
3 w. 1, 9, 10, 13, 19
Sex
The prolongation of sexual pleasure for 28 days 4 w.
Day: 9, 16, 22, 23, 27
4 w. 9, 16, 22, 23, 27

Details of the exercise

Category
Plank Variations
Mechanics
Static
Complexity
For Advanced
Duration
1 minute
Energy consumption
5 kcal
Popularity
46 out of 442

Where can I meet

Lesson search
Challenges

Elbow Plank Pose occurs 102 times in ready-made lessons

Lesson Duration
Healthy Joints 60 min
Healthy Joints 90 min
Immune Boost 90 min
Slim Waist 90 min
Post Delivery 10 min
Post Delivery 15 min
Post Delivery 20 min
Post Delivery 25 min
Post Delivery 30 min
Post Delivery 45 min
Post Delivery 60 min
Anti-Stress 90 min
Cheerful Morning 15 min
Cheerful Morning 20 min
Cheerful Morning 25 min
Cheerful Morning 30 min
Cheerful Morning 45 min
Cheerful Morning 60 min
Cheerful Morning 90 min
Feminine Power 90 min
Healthy Liver 60 min
Healthy Liver 90 min
Healthy Digestion 45 min
Healthy Digestion 60 min
Healthy Digestion 90 min
Healthy Prostate 90 min
Lower Back Pain Relief 20 min
Lower Back Pain Relief 25 min
Lower Back Pain Relief 30 min
Lower Back Pain Relief 45 min
Lower Back Pain Relief 60 min
Lower Back Pain Relief 90 min
Snowboarding Sequence 90 min
Firm Breasts 45 min
Firm Breasts 60 min
Firm Breasts 90 min
6-Pack 10 min
6-Pack 15 min
6-Pack 20 min
6-Pack 25 min
6-Pack 30 min
6-Pack 45 min
6-Pack 60 min
6-Pack 90 min
Weight Loss I 15 min
Weight Loss I 20 min
Weight Loss I 25 min
Weight Loss I 30 min
Weight Loss I 60 min
Weight Loss I 90 min
Posture Correction 90 min
Weight Loss II 25 min
Weight Loss II 30 min
Weight Loss II 45 min
Weight Loss II 60 min
Weight Loss II 90 min
Diabetes Prevention 30 min
Diabetes Prevention 45 min
Diabetes Prevention 60 min
Diabetes Prevention 90 min
Quit Smoking 60 min
Tibetan gymnastics 20 min
Release from anxiety 15 min
Release from anxiety 20 min
Static Complex 25 min
Static Complex 30 min
Yoga for Scoliosis 15 min
Yoga for Scoliosis 20 min
Yoga for Scoliosis 25 min
Yoga for Scoliosis 30 min
Yoga for Scoliosis 45 min
Yoga for Scoliosis 60 min
Yoga for Scoliosis 90 min
Fit Body 10 min
Fit Body 20 min
Fit Body 25 min
Fit Body 30 min
Fit Body 45 min
Fit Body 60 min
Fit Body 90 min
Inner Harmony 60 min
Hormonal Balance 15 min
Hormonal Balance 20 min
Hormonal Balance 25 min
Hormonal Balance 30 min
Hormonal Balance 45 min
Hormonal Balance 60 min
Hormonal Balance 90 min
Yin yoga 60 min
Yin yoga 90 min
Yoga after a workday 90 min
Weight Loss I 45 min
Yoga for Hyperlordosis 15 min
Yoga for Hyperlordosis 20 min
Yoga for Hyperlordosis 25 min
Yoga for Hyperlordosis 30 min
Yoga for Hyperlordosis 45 min
Yoga for Hyperlordosis 60 min
Yoga for Hyperlordosis 90 min
Graceful Wrists and Hands 60 min
Graceful Wrists and Hands 90 min
Yoga for Cyclists 90 min

Elbow Plank Pose occurs 107 times in ready-made courses

Theme Title Duration Day
Immunity
Boost Your Immune in 28 Days 4 w.
Day: 7, 9
4 w. 7, 9
Flexibility
Flexible Body in 28 Days 4 w.
Day: 16, 28
4 w. 16, 28
Weight Loss
Weight Loss in 28 Days 4 w.
Day: 5, 20, 22
4 w. 5, 20, 22
Stress
Anti-Stress in 28 Days 4 w.
Day: 3
4 w. 3
Energy
Energy Wake Up in 28 Days 4 w.
Day: 8
4 w. 8
Flexibility
Yoga Start in 21 Days 3 w.
Day: 10, 11, 15, 16, 19, 20
3 w. 10, 11, 15, 16, 19, 20
Back
Royal Posture in 28 Days 4 w.
Day: 21, 22, 23, 26, 27
4 w. 21, 22, 23, 26, 27
Abs
6-Pack in 28 Days 4 w.
Day: 8, 19, 21
4 w. 8, 19, 21
Weight Loss
Weight Loss in 7 Days 1 w.
Day: 5, 7
1 w. 5, 7
Self-Esteem
Self-Esteem Boost in 28 Days 4 w.
Day: 23
4 w. 23
Waist
Slim Waist in 28 Days 4 w.
Day: 10, 15, 23, 24, 27, 28
4 w. 10, 15, 23, 24, 27, 28
Arms
Strong Arms in 28 Days 4 w.
Day: 15
4 w. 15
Lower back
Lower Back Pain Relief Challenge in 28 days 4 w.
Day: 11, 20, 21, 22
4 w. 11, 20, 21, 22
Arms
Strong Arms in 14 Days 2 w.
Day: 10, 13, 14
2 w. 10, 13, 14
Abs
6-Pack in 14 Days 2 w.
Day: 1, 3, 5, 6, 7, 10, 11, 14
2 w. 1, 3, 5, 6, 7, 10, 11, 14
Waist
Slim Waist Challenge in 14 Days 2 w.
Day: 2, 4, 5, 6, 8, 9, 10, 11, 13, 14
2 w. 2, 4, 5, 6, 8, 9, 10, 11, 13, 14
Lower back
Lower Back Pain Relief Challenge in 14 days 2 w.
Day: 4, 5, 8, 9, 11, 14
2 w. 4, 5, 8, 9, 11, 14
Energy
Cheerful Morning in 14 Days 2 w.
Day: 6, 7, 10, 11, 12, 14
2 w. 6, 7, 10, 11, 12, 14
Split
Side split in 14 Days 2 w.
Day: 2, 11
2 w. 2, 11
Back
Royal Posture in 14 Days 2 w.
Day: 11, 12
2 w. 11, 12
Back
Healthy Spine in 14 Days 2 w.
Day: 5, 6, 7, 13
2 w. 5, 6, 7, 13
Joints
Healthy Joints in 14 Days 2 w.
Day: 13
2 w. 13
Arms
Strong Arms in 7 Days 1 w.
Day: 2, 5, 6, 7
1 w. 2, 5, 6, 7
Energy
Cheerful Morning in 7 Days 1 w.
Day: 6
1 w. 6
Waist
Slim Waist Challenge in 7 Days 1 w.
Day: 2, 3, 4, 5, 6, 7
1 w. 2, 3, 4, 5, 6, 7
Abs
6-Pack in 7 Days 1 w.
Day: 1, 2, 4, 7
1 w. 1, 2, 4, 7
Stress
Anti-Stress in 7 Days 1 w.
Day: 1, 2
1 w. 1, 2
Energy
Energy Wake Up in 14 Days 2 w.
Day: 13
2 w. 13
Legs
Slender Legs in 14 Days 2 w.
Day: 1
2 w. 1
Stress
Anti-Stress in 21 Days 3 w.
Day: 1, 2
3 w. 1, 2
Joints
Healthy Joints in 21 Days 3 w.
Day: 20
3 w. 20
Energy
Energy Wake Up in 7 Days 3 w.
Day: 20
3 w. 20
Back
Royal Posture in 21 Days 3 w.
Day: 18, 19
3 w. 18, 19
Abs
6-Pack in 21 Days 3 w.
Day: 1, 2, 4, 7, 8, 10, 12, 13, 14, 17, 18, 21
3 w. 1, 2, 4, 7, 8, 10, 12, 13, 14, 17, 18, 21
Energy
Cheerful Morning in 21 Days 3 w.
Day: 6, 13, 14, 17, 18, 19, 21
3 w. 6, 13, 14, 17, 18, 19, 21
Waist
Slim Waist in 21 Days 3 w.
Day: 2, 3, 4, 5, 6, 7, 9, 11, 12, 13, 15, 16, 17, 18, 20, 21
3 w. 2, 3, 4, 5, 6, 7, 9, 11, 12, 13, 15, 16, 17, 18, 20, 21
Legs
Slender Legs in 21 Days 3 w.
Day: 8
3 w. 8
Arms
Strong Arms in 21 Days 3 w.
Day: 2, 5, 6, 7, 17, 20, 21
3 w. 2, 5, 6, 7, 17, 20, 21
Lower back
Lower Back Pain Relief in 21 days 3 w.
Day: 11, 12, 15, 16, 18, 21
3 w. 11, 12, 15, 16, 18, 21
Split
Side split in 21 Days 3 w.
Day: 9, 18
3 w. 9, 18
Back
Healthy Spine in 21 Days 3 w.
Day: 12, 13, 15, 20
3 w. 12, 13, 15, 20
Habits
Quit Smoking in 7 Days 1 w.
Day: 5, 7
1 w. 5, 7
Habits
Quit Smoking in 14 Days 2 w.
Day: 1, 2, 6, 12
2 w. 1, 2, 6, 12
Habits
Quit Smoking in 21 Days 3 w.
Day: 1, 2, 5, 10, 12, 16, 18, 19, 20
3 w. 1, 2, 5, 10, 12, 16, 18, 19, 20
Habits
Quit Smoking in 28 Days 4 w.
Day: 9, 13, 24
4 w. 9, 13, 24
Habits
Stop Drinking in 7 Days 1 w.
Day: 5, 6
1 w. 5, 6
Habits
Stop Drinking in 14 Days 2 w.
Day: 8, 13
2 w. 8, 13
Habits
Stop Drinking in 21 Days 3 w.
Day: 3, 12
3 w. 3, 12
Habits
Stop Drinking in 28 Days 4 w.
Day: 2, 8, 18, 27
4 w. 2, 8, 18, 27
Energy
Static complex in 14 days 2 w.
Day: 2, 9, 14
2 w. 2, 9, 14
Energy
Static complex in 21 days 3 w.
Day: 5, 7, 13, 16, 20
3 w. 5, 7, 13, 16, 20
Energy
Static complex in 28 days 4 w.
Day: 6, 8, 15, 20, 23, 25, 26, 27
4 w. 6, 8, 15, 20, 23, 25, 26, 27
Stress
Release from anxiety in 14 days 2 w.
Day: 4, 8, 13
2 w. 4, 8, 13
Stress
Release from anxiety in 21 days 3 w.
Day: 6, 7
3 w. 6, 7
Stress
Release from anxiety in 28 days 4 w.
Day: 8
4 w. 8
Back
Yoga for Scoliosis in 7 Days 1 w.
Day: 1, 7
1 w. 1, 7
Back
Yoga for Scoliosis in 14 Days 2 w.
Day: 3, 9, 10, 13
2 w. 3, 9, 10, 13
Back
Yoga for Scoliosis in 21 Days 3 w.
Day: 15, 16, 21
3 w. 15, 16, 21
Back
Yoga for Scoliosis in 28 Days 4 w.
Day: 8, 10, 19, 20, 21, 24, 26, 27
4 w. 8, 10, 19, 20, 21, 24, 26, 27
Sex
The prolongation of sexual pleasure for 3 months 12 w.
Day: 18, 27, 34, 37, 39, 40, 50, 62, 67, 69, 71, 73, 83
12 w. 18, 27, 34, 37, 39, 40, 50, 62, 67, 69, 71, 73, 83
Split
Front split in 28 Days 4 w.
Day: 6, 13
4 w. 6, 13
Split
Side split in 28 days 4 w.
Day: 1, 6, 10, 18, 22, 24, 26
4 w. 1, 6, 10, 18, 22, 24, 26
Split
Side split in 35 days 5 w.
Day: 5, 10, 22, 29, 32
5 w. 5, 10, 22, 29, 32
Weight Loss
Edema Reduction in 21 Days 3 w.
Day: 5, 20
3 w. 5, 20
Weight Loss
Edema Reduction in 28 Days 4 w.
Day: 1, 11
4 w. 1, 11
Joints
Hip Opening in 7 Days 1 w.
Day: 6
1 w. 6
Joints
Hip Opening in 14 Days 2 w.
Day: 6, 8
2 w. 6, 8
Joints
Hip Opening in 21 Days 3 w.
Day: 20
3 w. 20
Joints
Hip Opening in 28 Days 4 w.
Day: 25
4 w. 25
Harmony
Inner Harmony in 7 Days 1 w.
Day: 7
1 w. 7
Harmony
Inner Harmony in 14 Days 2 w.
Day: 6, 10
2 w. 6, 10
Harmony
Inner Harmony in 21 Days 3 w.
Day: 2, 4, 8, 14, 21
3 w. 2, 4, 8, 14, 21
Harmony
Inner Harmony in 28 Days 4 w.
Day: 20, 25, 27
4 w. 20, 25, 27
Cardio
Healthy Heart in 7 Days 1 w.
Day: 3
1 w. 3
Cardio
Healthy Heart in 14 Days 2 w.
Day: 14
2 w. 14
Cardio
Healthy Heart in 21 Days 3 w.
Day: 6, 16
3 w. 6, 16
Cardio
Healthy Heart in 28 Days 4 w.
Day: 13
4 w. 13
Advanced
Yoga for Advanced in 7 days 1 w.
Day: 6
1 w. 6
Advanced
Yoga for Advanced in 14 days 2 w.
Day: 6, 7, 13
2 w. 6, 7, 13
Advanced
Yoga for Advanced in 21 days 3 w.
Day: 4, 8, 13, 18
3 w. 4, 8, 13, 18
Advanced
Yoga for Advanced in 28 days 4 w.
Day: 1, 2, 20, 23, 27
4 w. 1, 2, 20, 23, 27
Advanced
Yoga for Advanced in 35 days 5 w.
Day: 4, 15, 22, 25, 30
5 w. 4, 15, 22, 25, 30
After Pregnancy
Recovery After Childbirth in 7 Days 1 w.
Day: 2, 4
1 w. 2, 4
After Pregnancy
Recovery After Childbirth in 14 Days 2 w.
Day: 5, 7
2 w. 5, 7
After Pregnancy
Recovery After Childbirth in 21 Days 3 w.
Day: 8, 9, 20
3 w. 8, 9, 20
After Pregnancy
Recovery After Childbirth in 28 Days 4 w.
Day: 5, 16, 26, 27
4 w. 5, 16, 26, 27
Neck
Healthy Neck in 7 Days 1 w.
Day: 3, 7
1 w. 3, 7
Neck
Healthy Neck in 14 Days 2 w.
Day: 2, 12
2 w. 2, 12
Neck
Healthy Neck in 21 Days 3 w.
Day: 4
3 w. 4
Neck
Healthy Neck in 28 Days 4 w.
Day: 9, 11
4 w. 9, 11
Head
Relief from headache in 28 days 4 w.
Day: 20, 22, 26
4 w. 20, 22, 26
Weight Loss
Slim Body in 7 Days 1 w.
Day: 1, 7
1 w. 1, 7
Weight Loss
Slim Body in 14 Days 2 w.
Day: 4, 9, 13
2 w. 4, 9, 13
Weight Loss
Slim Body in 21 Days 3 w.
Day: 1, 6, 12, 13, 15, 19, 20
3 w. 1, 6, 12, 13, 15, 19, 20
Weight Loss
Slim Body in 28 Days 4 w.
Day: 3, 8, 20, 26
4 w. 3, 8, 20, 26
Breasts
Beautiful Chest in 7 Days 1 w.
Day: 6
1 w. 6
Breasts
Beautiful Chest in 14 Days 2 w.
Day: 1, 5, 11, 12
2 w. 1, 5, 11, 12
Breasts
Beautiful Chest in 21 Days 3 w.
Day: 2, 5, 6, 9, 15, 19
3 w. 2, 5, 6, 9, 15, 19
Breasts
Beautiful Chest in 28 Days 4 w.
Day: 8, 10, 24, 27
4 w. 8, 10, 24, 27
Digestion
Healthy Digestion in 7 Days 1 w.
Day: 1, 7
1 w. 1, 7
Digestion
Healthy Digestion in 14 Days 2 w.
Day: 2, 5, 12
2 w. 2, 5, 12
Digestion
Healthy Digestion in 21 Days 3 w.
Day: 9, 13, 15
3 w. 9, 13, 15
Digestion
Healthy Digestion in 28 Days 4 w.
Day: 3, 6, 8, 9, 11, 13, 20, 25
4 w. 3, 6, 8, 9, 11, 13, 20, 25
Sex
The prolongation of sexual pleasure for 7 days 1 w.
Day: 2
1 w. 2
Sex
The prolongation of sexual pleasure for 14 days 2 w.
Day: 2, 11, 13
2 w. 2, 11, 13
Sex
The prolongation of sexual pleasure for 21 days 3 w.
Day: 1, 9, 10, 13, 19
3 w. 1, 9, 10, 13, 19
Sex
The prolongation of sexual pleasure for 28 days 4 w.
Day: 9, 16, 22, 23, 27
4 w. 9, 16, 22, 23, 27

Reward

Flexibility
0
Stamina
8
Focus
6
Strength
10
Mobility
0
Balance
6
Урок 218 ( Elbow Plank Pose )

1 / 1 асан
asana
01:00
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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Elbow Plank Pose : video with the correct technique of performing the asana

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Elbow Plank Pose : 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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