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Forearm Upward Plank Pose Kurpara purvottanasana

: 1 min

: 23 score

: 5 kcal

Plank Variations

Favorable effect

Strengthens the joints and muscles of the hands
Strengthens the back muscles
Strengthens the hip muscles
Increases endurance
Strengthens the glutes

Contraindications

Pregnancy

High blood pressure

Technique of execution

Place your elbows on the floor behind your back with your wrists pointing towards your torso. Lift your pelvis up. Keep your feet together. Breathe evenly. Slowly bring your pelvis down to the floor. Rest your hands by your thighs. Keep your back straight.

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

1

Rotate your thighs towards each other slightly trying to link your big toes on the mat.

2

If you are unable to hold the pose with straightened legs, straighten your arms and bend your knees, keeping your heels aligned above your knees.

Where can I meet

Lesson search

Challenges

Forearm Upward Plank Pose occurs 4 times in ready-made lessons

Theme	Title	Time
Glutes	Tight Butt 90 min	90 min
Sex	Feminine Power 45 min	45 min
Sex	Feminine Power 60 min	60 min
Joints	Graceful Wrists and Hands 90 min	90 min

Forearm Upward Plank Pose occurs 20 times in ready-made courses

Theme	Title	Duration	Day
Energy	Energy Wake Up in 28 Days 4 w. Day: 17, 21	4 w.	17, 21
Abs	6-Pack in 28 Days 4 w. Day: 10	4 w.	10
Arms	Strong Arms in 28 Days 4 w. Day: 11	4 w.	11
Glutes	Tight Butt Challenge in 28 Days 4 w. Day: 5	4 w.	5
Split	Side split in 14 Days 2 w. Day: 2	2 w.	2
Glutes	Tight Butt in 7 Days 1 w. Day: 4	1 w.	4
Glutes	Tight Butt Challenge in 14 days 2 w. Day: 13	2 w.	13
Glutes	Tight Butt in 21 Days 3 w. Day: 4, 20	3 w.	4, 20
Split	Side split in 21 Days 3 w. Day: 9	3 w.	9
Stress	Release from anxiety in 28 days 4 w. Day: 5	4 w.	5
Neck	Healthy Neck in 28 Days 4 w. Day: 10, 23	4 w.	10, 23
Head	Relief from headache in 14 days 2 w. Day: 12	2 w.	12
Head	Relief from headache in 21 days 3 w. Day: 6	3 w.	6
Breasts	Beautiful Chest in 14 Days 2 w. Day: 8	2 w.	8
Breasts	Beautiful Chest in 28 Days 4 w. Day: 22	4 w.	22
Stress	Yoga in the Big City in 14 Days 2 w. Day: 9	2 w.	9
Stress	Yoga in the Big City in 21 Days 3 w. Day: 9	3 w.	9
Stress	Yoga in the Big City in 28 Days 4 w. Day: 9	4 w.	9
Shoulders	Atlas Shrugged in 21 Days 3 w. Day: 18	3 w.	18
Shoulders	Atlas Shrugged in 28 Days 4 w. Day: 18	4 w.	18

Details of the exercise

Category

Plank Variations

Mechanics

Static

Complexity

For Beginners

Duration

1 minute

Energy consumption

5 kcal

Popularity

378 out of 441

Where can I meet

Lesson search

Challenges

Forearm Upward Plank Pose occurs 4 times in ready-made lessons

Lesson	Duration
Tight Butt	90 min
Feminine Power	45 min
Feminine Power	60 min
Graceful Wrists and Hands	90 min

Forearm Upward Plank Pose occurs 20 times in ready-made courses

Theme	Title	Duration	Day
Energy	Energy Wake Up in 28 Days 4 w. Day: 17, 21	4 w.	17, 21
Abs	6-Pack in 28 Days 4 w. Day: 10	4 w.	10
Arms	Strong Arms in 28 Days 4 w. Day: 11	4 w.	11
Glutes	Tight Butt Challenge in 28 Days 4 w. Day: 5	4 w.	5
Split	Side split in 14 Days 2 w. Day: 2	2 w.	2
Glutes	Tight Butt in 7 Days 1 w. Day: 4	1 w.	4
Glutes	Tight Butt Challenge in 14 days 2 w. Day: 13	2 w.	13
Glutes	Tight Butt in 21 Days 3 w. Day: 4, 20	3 w.	4, 20
Split	Side split in 21 Days 3 w. Day: 9	3 w.	9
Stress	Release from anxiety in 28 days 4 w. Day: 5	4 w.	5
Neck	Healthy Neck in 28 Days 4 w. Day: 10, 23	4 w.	10, 23
Head	Relief from headache in 14 days 2 w. Day: 12	2 w.	12
Head	Relief from headache in 21 days 3 w. Day: 6	3 w.	6
Breasts	Beautiful Chest in 14 Days 2 w. Day: 8	2 w.	8
Breasts	Beautiful Chest in 28 Days 4 w. Day: 22	4 w.	22
Stress	Yoga in the Big City in 14 Days 2 w. Day: 9	2 w.	9
Stress	Yoga in the Big City in 21 Days 3 w. Day: 9	3 w.	9
Stress	Yoga in the Big City in 28 Days 4 w. Day: 9	4 w.	9
Shoulders	Atlas Shrugged in 21 Days 3 w. Day: 18	3 w.	18
Shoulders	Atlas Shrugged in 28 Days 4 w. Day: 18	4 w.	18

Reward

Flexibility

0

Stamina

8

Focus

4

Strength

7

Mobility

1

Balance

3