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Kriya: Plank – Upward-Facing Dog Kumbhakordhva mukha shvana-kriyya

1 min
47 score
4 kcal
Arm-Supported Poses
Dynamic
Kriya: Plank – Upward-Facing Dog
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

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Favorable effect

  • Strengthens the arm muscles
  • Improves back flexibility
  • Strengthens the back muscles
  • Warms up the toes
  • Relaxes the abdominal muscles
  • Strengthens the abdominal muscles

Contraindications

Pregnancy
Menstruation
Wrist injuries

Technique of execution

Start on your hands and knees. Move your hips toward the floor and gently arch into Upward-Facing Dog, then press through your toes and hands to lift into a plank. Alternate between the positions at a comfortable pace with free breathing. Sit back on your heels to finish.

Upload date:2026-10-09T17:28:49+00:00

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

1
Use a gentler Sphinx or Cobra backbend first and keep your neck relaxed. In plank, lower your knees or use a stable raised support if needed. Stop if either position hurts.

Where can I meet

Lesson search
Challenges

Kriya: Plank – Upward-Facing Dog occurs 20 times in ready-made lessons

Theme Title Time
Energy
Lift Your Spirits 90 min
90 min
Depression
Overcoming Depression 45 min
45 min
Depression
Overcoming Depression 60 min
60 min
Depression
Overcoming Depression 90 min
90 min
Energy
Restore Your Energy 90 min
90 min
Energy
Dynamic Routine 30 min
30 min
Energy
Dynamic Routine 45 min
45 min
Energy
Dynamic Routine 60 min
60 min
Energy
Dynamic Routine 90 min
90 min
Digestion
Healthy Digestion 90 min
90 min
Lungs
Yoga for Easier Breathing 60 min
60 min
Lungs
Yoga for Easier Breathing 90 min
90 min
Energy
Awaken Your Strength 60 min
60 min
Energy
Awaken Your Strength 90 min
90 min
Back
Yoga for Hyperkyphosis 20 min
20 min
Back
Yoga for Hyperkyphosis 25 min
25 min
Back
Yoga for Hyperkyphosis 30 min
30 min
Back
Yoga for Hyperkyphosis 45 min
45 min
Back
Yoga for Hyperkyphosis 60 min
60 min
Arms
Yoga for Hands and Wrists 60 min
60 min

Kriya: Plank – Upward-Facing Dog occurs 46 times in ready-made courses

Theme Title Duration Day
Weight loss
Toned Abs 2 w.
Day: 9, 11
2 w. 9, 11
Weight loss
Slim Waist 2 w.
Day: 13
2 w. 13
Weight loss
Toned Abs 3 w.
Day: 16, 18
3 w. 16, 18
Weight loss
Slim Waist 3 w.
Day: 20
3 w. 20
Health
Quit Smoking 2 w.
Day: 6
2 w. 6
Health
Quit Smoking 3 w.
Day: 8, 9, 16
3 w. 8, 9, 16
Health
Quit Smoking 4 w.
Day: 8
4 w. 8
Health
Quit Drinking 3 w.
Day: 19
3 w. 19
Health
Quit Drinking 4 w.
Day: 23
4 w. 23
Back
Yoga for Scoliosis 3 w.
Day: 9
3 w. 9
Men's health
Prolong Sexual Pleasure 12 w.
Day: 20, 30
12 w. 20, 30
Whole body
Front Splits 4 w.
Day: 15
4 w. 15
Health
Reduce Puffiness 3 w.
Day: 5
3 w. 5
Health
Healthy Heart 1 w.
Day: 1, 3
1 w. 1, 3
Health
Healthy Heart 2 w.
Day: 7, 10
2 w. 7, 10
Health
Healthy Heart 3 w.
Day: 1, 4, 10, 16, 17, 20
3 w. 1, 4, 10, 16, 17, 20
Health
Healthy Heart 4 w.
Day: 1, 24, 25, 27
4 w. 1, 24, 25, 27
Whole body
Advanced Yoga 2 w.
Day: 9
2 w. 9
Whole body
Advanced Yoga 3 w.
Day: 18
3 w. 18
Women's health
Postpartum Recovery 1 w.
Day: 7
1 w. 7
Women's health
Postpartum Recovery 2 w.
Day: 9
2 w. 9
Back
Healthy Neck 1 w.
Day: 3
1 w. 3
Back
Healthy Neck 2 w.
Day: 4, 5
2 w. 4, 5
Back
Healthy Neck 3 w.
Day: 17
3 w. 17
Back
Healthy Neck 4 w.
Day: 3, 7
4 w. 3, 7
Health
Headache Relief 3 w.
Day: 18
3 w. 18
Health
Headache Relief 4 w.
Day: 5
4 w. 5
Weight loss
Lean Body 4 w.
Day: 4
4 w. 4
Whole body
Beautiful Bust 1 w.
Day: 3
1 w. 3
Whole body
Beautiful Bust 3 w.
Day: 18
3 w. 18
Whole body
Beautiful Bust 4 w.
Day: 9, 18, 19
4 w. 9, 18, 19
Health
Healthy Digestion 1 w.
Day: 1, 3
1 w. 1, 3
Health
Healthy Digestion 2 w.
Day: 4
2 w. 4
Health
Healthy Digestion 3 w.
Day: 16
3 w. 16
Health
Healthy Digestion 4 w.
Day: 1, 15, 19
4 w. 1, 15, 19
Men's health
Prolong Sexual Pleasure 1 w.
Day: 1
1 w. 1
Stress relief
Yoga in the Big City 1 w.
Day: 1
1 w. 1
Stress relief
Yoga in the Big City 2 w.
Day: 6
2 w. 6
Stress relief
Yoga in the Big City 3 w.
Day: 1
3 w. 1
Stress relief
Yoga in the Big City 4 w.
Day: 1
4 w. 1
Back
Atlas Stands Tall 1 w.
Day: 2, 4
1 w. 2, 4
Back
Atlas Stands Tall 2 w.
Day: 2, 4, 8, 9, 11, 12
2 w. 2, 4, 8, 9, 11, 12
Back
Atlas Stands Tall 3 w.
Day: 2, 4, 8, 9, 11, 12, 20
3 w. 2, 4, 8, 9, 11, 12, 20
Back
Atlas Stands Tall 4 w.
Day: 2, 4, 8, 9, 11, 12, 20
4 w. 2, 4, 8, 9, 11, 12, 20
Weight loss
Intensive Weight Loss 3 w.
Day: 20
3 w. 20
Weight loss
Intensive Weight Loss 4 w.
Day: 20
4 w. 20

Details of the exercise

Category
Arm-Supported Poses
Mechanics
Dynamic
Complexity
For Advanced
Duration
1 minute
Energy consumption
4 kcal
Popularity
271 out of 442

Where can I meet

Lesson search
Challenges

Kriya: Plank – Upward-Facing Dog occurs 20 times in ready-made lessons

Lesson Duration
Lift Your Spirits 90 min
Overcoming Depression 45 min
Overcoming Depression 60 min
Overcoming Depression 90 min
Restore Your Energy 90 min
Dynamic Routine 30 min
Dynamic Routine 45 min
Dynamic Routine 60 min
Dynamic Routine 90 min
Healthy Digestion 90 min
Yoga for Easier Breathing 60 min
Yoga for Easier Breathing 90 min
Awaken Your Strength 60 min
Awaken Your Strength 90 min
Yoga for Hyperkyphosis 20 min
Yoga for Hyperkyphosis 25 min
Yoga for Hyperkyphosis 30 min
Yoga for Hyperkyphosis 45 min
Yoga for Hyperkyphosis 60 min
Yoga for Hands and Wrists 60 min

Kriya: Plank – Upward-Facing Dog occurs 46 times in ready-made courses

Theme Title Duration Day
Weight loss
Toned Abs 2 w.
Day: 9, 11
2 w. 9, 11
Weight loss
Slim Waist 2 w.
Day: 13
2 w. 13
Weight loss
Toned Abs 3 w.
Day: 16, 18
3 w. 16, 18
Weight loss
Slim Waist 3 w.
Day: 20
3 w. 20
Health
Quit Smoking 2 w.
Day: 6
2 w. 6
Health
Quit Smoking 3 w.
Day: 8, 9, 16
3 w. 8, 9, 16
Health
Quit Smoking 4 w.
Day: 8
4 w. 8
Health
Quit Drinking 3 w.
Day: 19
3 w. 19
Health
Quit Drinking 4 w.
Day: 23
4 w. 23
Back
Yoga for Scoliosis 3 w.
Day: 9
3 w. 9
Men's health
Prolong Sexual Pleasure 12 w.
Day: 20, 30
12 w. 20, 30
Whole body
Front Splits 4 w.
Day: 15
4 w. 15
Health
Reduce Puffiness 3 w.
Day: 5
3 w. 5
Health
Healthy Heart 1 w.
Day: 1, 3
1 w. 1, 3
Health
Healthy Heart 2 w.
Day: 7, 10
2 w. 7, 10
Health
Healthy Heart 3 w.
Day: 1, 4, 10, 16, 17, 20
3 w. 1, 4, 10, 16, 17, 20
Health
Healthy Heart 4 w.
Day: 1, 24, 25, 27
4 w. 1, 24, 25, 27
Whole body
Advanced Yoga 2 w.
Day: 9
2 w. 9
Whole body
Advanced Yoga 3 w.
Day: 18
3 w. 18
Women's health
Postpartum Recovery 1 w.
Day: 7
1 w. 7
Women's health
Postpartum Recovery 2 w.
Day: 9
2 w. 9
Back
Healthy Neck 1 w.
Day: 3
1 w. 3
Back
Healthy Neck 2 w.
Day: 4, 5
2 w. 4, 5
Back
Healthy Neck 3 w.
Day: 17
3 w. 17
Back
Healthy Neck 4 w.
Day: 3, 7
4 w. 3, 7
Health
Headache Relief 3 w.
Day: 18
3 w. 18
Health
Headache Relief 4 w.
Day: 5
4 w. 5
Weight loss
Lean Body 4 w.
Day: 4
4 w. 4
Whole body
Beautiful Bust 1 w.
Day: 3
1 w. 3
Whole body
Beautiful Bust 3 w.
Day: 18
3 w. 18
Whole body
Beautiful Bust 4 w.
Day: 9, 18, 19
4 w. 9, 18, 19
Health
Healthy Digestion 1 w.
Day: 1, 3
1 w. 1, 3
Health
Healthy Digestion 2 w.
Day: 4
2 w. 4
Health
Healthy Digestion 3 w.
Day: 16
3 w. 16
Health
Healthy Digestion 4 w.
Day: 1, 15, 19
4 w. 1, 15, 19
Men's health
Prolong Sexual Pleasure 1 w.
Day: 1
1 w. 1
Stress relief
Yoga in the Big City 1 w.
Day: 1
1 w. 1
Stress relief
Yoga in the Big City 2 w.
Day: 6
2 w. 6
Stress relief
Yoga in the Big City 3 w.
Day: 1
3 w. 1
Stress relief
Yoga in the Big City 4 w.
Day: 1
4 w. 1
Back
Atlas Stands Tall 1 w.
Day: 2, 4
1 w. 2, 4
Back
Atlas Stands Tall 2 w.
Day: 2, 4, 8, 9, 11, 12
2 w. 2, 4, 8, 9, 11, 12
Back
Atlas Stands Tall 3 w.
Day: 2, 4, 8, 9, 11, 12, 20
3 w. 2, 4, 8, 9, 11, 12, 20
Back
Atlas Stands Tall 4 w.
Day: 2, 4, 8, 9, 11, 12, 20
4 w. 2, 4, 8, 9, 11, 12, 20
Weight loss
Intensive Weight Loss 3 w.
Day: 20
3 w. 20
Weight loss
Intensive Weight Loss 4 w.
Day: 20
4 w. 20

Reward

Flexibility
8
Stamina
8
Focus
6
Strength
9
Mobility
8
Balance
8
Урок 584 ( Kriya: Plank – Upward-Facing Dog )

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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Kriya: Plank – Upward-Facing Dog: Video & Guide | Unagrande

Information about asana
Technique of execution

Kriya: Plank – Upward-Facing Dog: move between a supported plank and gentle backbend.

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