Elbow Plank Pose Phalakasana 2

1 min
30 score
4 kcal
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

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: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 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 89 times in 89 lessons

Theme Title Time
Joints 60 min
Joints 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 15 min
Energy 20 min
Energy 25 min
Energy 30 min
Energy 45 min
Energy 60 min
Energy 90 min
Sex 90 min
Liver
Healthy Liver 60 min
60 min
Liver
Healthy Liver 90 min
90 min
Digestion 45 min
Digestion 60 min
Digestion 90 min
Sex 90 min
Back 20 min
Back 25 min
Back 30 min
Back 45 min
Back 60 min
Back 90 min
Sports 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 45 min
45 min
Weight Loss
Weight Loss I 60 min
60 min
Weight Loss
Weight Loss I 90 min
90 min
Back 90 min
Weight Loss 25 min
Weight Loss 30 min
Weight Loss 45 min
Weight Loss 60 min
Weight Loss 90 min
Diabetes 30 min
Diabetes 45 min
Diabetes 60 min
Diabetes 90 min
Habits
Quit Smoking 60 min
60 min
Energy 20 min
Depression 15 min
Depression 20 min
Energy 25 min
Energy 30 min
Back 15 min
Back 20 min
Back 25 min
Back 30 min
Back 45 min
Back 60 min
Back 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 15 min
Energy 20 min
Energy 25 min
Energy 30 min
Energy 45 min
Energy 60 min
Energy 90 min

Elbow Plank Pose occurs 77 times in 81 challenges

Theme Title Duration Day
Immunity 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 4 w. 3
Energy 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 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 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 2 w. 13
Arms
Strong Arms in 7 Days 1 w.
Day: 2, 5, 6, 7
1 w. 2, 5, 6, 7
Energy 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 2 w. 13
Legs 2 w. 1
Stress
Anti-Stress in 21 Days 3 w.
Day: 1, 2
3 w. 1, 2
Joints 3 w. 20
Energy 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 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 3 w. 6, 7
Stress 4 w. 8
Back 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 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 1 w. 3
Cardio 2 w. 14
Cardio
Healthy Heart in 21 Days 3 w.
Day: 6, 16
3 w. 6, 16
Cardio 4 w. 13

Details of the exercise

Category
Plank Variations
Duration
1 minute
Energy consumption
4 kcal

Reward

Flexibility
0
Stamina
8
Focus
6
Strength
10
Mobility
0
Balance
6

Popularity 49 out of 444

Often used
in ready-made lessons
89 lessons
Often used
in ready-made courses
81 challenges

Where can I meet

Lesson search
Challenges

Elbow Plank Pose occurs 89 times in 89 lessons

Theme Title Time
Joints 60 min
Joints 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 15 min
Energy 20 min
Energy 25 min
Energy 30 min
Energy 45 min
Energy 60 min
Energy 90 min
Sex 90 min
Liver
Healthy Liver 60 min
60 min
Liver
Healthy Liver 90 min
90 min
Digestion 45 min
Digestion 60 min
Digestion 90 min
Sex 90 min
Back 20 min
Back 25 min
Back 30 min
Back 45 min
Back 60 min
Back 90 min
Sports 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 45 min
45 min
Weight Loss
Weight Loss I 60 min
60 min
Weight Loss
Weight Loss I 90 min
90 min
Back 90 min
Weight Loss 25 min
Weight Loss 30 min
Weight Loss 45 min
Weight Loss 60 min
Weight Loss 90 min
Diabetes 30 min
Diabetes 45 min
Diabetes 60 min
Diabetes 90 min
Habits
Quit Smoking 60 min
60 min
Energy 20 min
Depression 15 min
Depression 20 min
Energy 25 min
Energy 30 min
Back 15 min
Back 20 min
Back 25 min
Back 30 min
Back 45 min
Back 60 min
Back 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 15 min
Energy 20 min
Energy 25 min
Energy 30 min
Energy 45 min
Energy 60 min
Energy 90 min

Elbow Plank Pose occurs 77 times in 81 challenges

Theme Title Duration Day
Immunity 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 4 w. 3
Energy 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 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 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 2 w. 13
Arms
Strong Arms in 7 Days 1 w.
Day: 2, 5, 6, 7
1 w. 2, 5, 6, 7
Energy 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 2 w. 13
Legs 2 w. 1
Stress
Anti-Stress in 21 Days 3 w.
Day: 1, 2
3 w. 1, 2
Joints 3 w. 20
Energy 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 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 3 w. 6, 7
Stress 4 w. 8
Back 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 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 1 w. 3
Cardio 2 w. 14
Cardio
Healthy Heart in 21 Days 3 w.
Day: 6, 16
3 w. 6, 16
Cardio 4 w. 13
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