Give it to a friend Join the Сlub
Language

Are you sure you want to reset your statistics?

Activity stats will be reset. This action cannot be undone

Delete Account

After confirming deletion, we will send instructions to your email for further steps

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
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: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 91 time in 91 lesson

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 45 min
45 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

Elbow Plank Pose occurs 99 times in 99 challenges

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

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 51 out of 442

Often used
in ready-made lessons
91 lesson
Often used
in ready-made courses
99 challenge

Where can I meet

Lesson search
Challenges

Elbow Plank Pose occurs 91 time in 91 lesson

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 45 min
45 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

Elbow Plank Pose occurs 99 times in 99 challenges

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
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

Все уроки
в мобильном приложении

В приложении Unagrande YogaClub доступны готовые уроки йоги, медитации и интенсивные курсы для решения самых разных задач.
app-store button google-play button

How was your practice?

Все уроки
в мобильном приложении

В приложении Unagrande YogaClub доступны готовые уроки йоги, медитации и интенсивные курсы для решения самых разных задач.
app-store button google-play button
Language

Are you sure you want to reset your statistics?

Activity stats will be reset. This action cannot be undone

Delete Account

After confirming deletion, we will send instructions to your email for further steps

My subscription

Active
days left
days
until NaN undefined NaN
Payment
Disabled
Your opportunities
  • Intensive Yoga challenges
  • 500+ Asanas and Yoga exercises
  • Yoga videos from 10 to 90 minutes
  • Meditations from 5 to 30 minutes
  • Personal statistics and points

Terms of Use and Privacy Policy

Where to send the gift?

Thank you!

We will try to deliver the mat as soon as possible

Congratulations!

You have 30 days of full access as a gift!
Super!

Elbow Plank Pose : video with the correct technique of performing the asana

Information about asana
Technique of execution

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!

Go to

NaN hour until next level