Kriya: Standing Forward Bend – Plank Uttana-kumbhaka-kriyya

: 1 min

: 43 score

: 4 kcal

Standing Poses

Dynamic

Favorable effect

Strengthens the arm muscles
Boosts energy
Stretches the backs of the legs
Strengthens the abdominal muscles

Contraindications

Pregnancy

Menstruation

High blood pressure

Low blood pressure

Wrist injuries

Technique of execution

Fold forward and place your palms on the floor. Step your feet back into a straight-arm plank, then step forward into the fold again. Continue alternating at a comfortable pace while breathing freely. Rise to standing when finished.

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

Bend your knees in the fold to ease the stretch. Lower your knees in plank for support; a forearm variation may also help if straight arms feel difficult.

Where can I meet

Lesson search

Challenges

Kriya: Standing Forward Bend – Plank occurs 75 times in ready-made lessons

Theme	Title	Time
Strength	Strength Routine 60 min	60 min
Strength	Strength Routine 90 min	90 min
Strength	Strong Arms 60 min	60 min
Strength	Strong Arms 90 min	90 min
Legs	Slim Legs 60 min	60 min
Legs	Slim Legs 90 min	90 min
Eyes	Better Vision 90 min	90 min
Waist	Slim Waist 15 min	15 min
Waist	Slim Waist 20 min	20 min
Waist	Slim Waist 25 min	25 min
Waist	Slim Waist 30 min	30 min
Waist	Slim Waist 45 min	45 min
Waist	Slim Waist 60 min	60 min
Waist	Slim Waist 90 min	90 min
Relaxation	Stress Relief 60 min	60 min
Relaxation	Stress Relief 90 min	90 min
Energy	Active Morning 10 min	10 min
Energy	Active Morning 15 min	15 min
Energy	Active Morning 20 min	20 min
Energy	Active Morning 25 min	25 min
Energy	Active Morning 30 min	30 min
Energy	Active Morning 45 min	45 min
Energy	Active Morning 60 min	60 min
Energy	Active Morning 90 min	90 min
Energy	Energizing Morning 90 min	90 min
Energy	Lift Your Spirits 60 min	60 min
Energy	Lift Your Spirits 90 min	90 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 10 min	10 min
Energy	Dynamic Routine 15 min	15 min
Energy	Dynamic Routine 20 min	20 min
Energy	Dynamic Routine 25 min	25 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
Sexual health	Women's Strength 45 min	45 min
Sexual health	Women's Strength 60 min	60 min
Sexual health	Women's Strength 90 min	90 min
Digestion	Yoga for the Liver 90 min	90 min
Neck	Healthy Neck 90 min	90 min
Digestion	Healthy Digestion 90 min	90 min
Men's health	Yoga for the Prostate 90 min	90 min
Back	Yoga for the Back 90 min	90 min
Sports	Yoga for Snowboarders 90 min	90 min
Sports	Yoga for Tennis Players 90 min	90 min
Cardio	Cardio Yoga 20 min	20 min
Cardio	Cardio Yoga 25 min	25 min
Weight loss	Cardio Yoga 30 min	30 min
Weight loss	Cardio Yoga 45 min	45 min
Weight loss	Cardio Yoga 60 min	60 min
Weight loss	Cardio Yoga 90 min	90 min
Chest	Yoga for the Chest and Posture 60 min	60 min
Chest	Yoga for the Chest and Posture 90 min	90 min
Core	Toned Abs 60 min	60 min
Core	Toned Abs 90 min	90 min
Sexual health	Men's Strength 60 min	60 min
Sexual health	Men's Strength 90 min	90 min
Travel	Yoga Before a Flight 90 min	90 min
Energy	Awaken Your Strength 45 min	45 min
Energy	Awaken Your Strength 60 min	60 min
Energy	Awaken Your Strength 90 min	90 min
Lungs	Yoga When Quitting Smoking 90 min	90 min
Weight loss	Slim Body 45 min	45 min
Arms	Yoga for Hands and Wrists 10 min	10 min
Arms	Yoga for Hands and Wrists 15 min	15 min
Arms	Yoga for Hands and Wrists 20 min	20 min
Arms	Yoga for Hands and Wrists 25 min	25 min
Arms	Yoga for Hands and Wrists 30 min	30 min
Arms	Yoga for Hands and Wrists 45 min	45 min
Arms	Yoga for Hands and Wrists 60 min	60 min
Arms	Yoga for Hands and Wrists 90 min	90 min
Energy	Mat Pilates 15 min	15 min

Kriya: Standing Forward Bend – Plank occurs 47 times in ready-made courses

Theme	Title	Duration	Day
Whole body	Strong Arms 2 w. Day: 1, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12	2 w.	1, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12
Weight loss	Toned Abs 2 w. Day: 9, 11, 13	2 w.	9, 11, 13
Weight loss	Slim Waist 2 w. Day: 13	2 w.	13
Whole body	Front Splits 2 w. Day: 9	2 w.	9
Weight loss	Toned Abs 1 w. Day: 1, 2	1 w.	1, 2
Stress relief	Stress Relief 1 w. Day: 5, 6	1 w.	5, 6
Weight loss	Awaken Your Strength 2 w. Day: 5, 10	2 w.	5, 10
Health	Strengthen Your Immunity 2 w. Day: 1	2 w.	1
Health	Strengthen Your Immunity 3 w. Day: 8	3 w.	8
Stress relief	Stress Relief 3 w. Day: 5, 6	3 w.	5, 6
Whole body	Front Splits 3 w. Day: 16	3 w.	16
Weight loss	Awaken Your Strength 3 w. Day: 12, 17	3 w.	12, 17
Weight loss	Toned Abs 3 w. Day: 1, 2, 16, 18, 20	3 w.	1, 2, 16, 18, 20
Weight loss	Slim Waist 3 w. Day: 20	3 w.	20
Whole body	Strong Arms 3 w. Day: 8, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19	3 w.	8, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19
Health	Quit Smoking 3 w. Day: 8, 10, 16, 19, 20	3 w.	8, 10, 16, 19, 20
Health	Quit Smoking 4 w. Day: 11, 24	4 w.	11, 24
Health	Quit Drinking 4 w. Day: 23	4 w.	23
Back	Yoga for Scoliosis 1 w. Day: 1	1 w.	1
Back	Yoga for Scoliosis 4 w. Day: 19	4 w.	19
Men's health	Prolong Sexual Pleasure 12 w. Day: 20, 27	12 w.	20, 27
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, 4	1 w.	1, 3, 4
Health	Healthy Heart 2 w. Day: 10	2 w.	10
Health	Healthy Heart 3 w. Day: 1, 16, 17, 20	3 w.	1, 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
Weight loss	Lean Body 1 w. Day: 3	1 w.	3
Weight loss	Lean Body 3 w. Day: 20	3 w.	20
Weight loss	Lean Body 4 w. Day: 26	4 w.	26
Whole body	Beautiful Bust 3 w. Day: 6, 11, 17	3 w.	6, 11, 17
Health	Healthy Digestion 1 w. Day: 4	1 w.	4
Health	Healthy Digestion 2 w. Day: 5, 12	2 w.	5, 12
Health	Healthy Digestion 3 w. Day: 5, 15	3 w.	5, 15
Health	Healthy Digestion 4 w. Day: 1, 16, 25	4 w.	1, 16, 25
Men's health	Prolong Sexual Pleasure 2 w. Day: 2	2 w.	2
Stress relief	Yoga in the Big City 2 w. Day: 10	2 w.	10
Stress relief	Yoga in the Big City 3 w. Day: 10	3 w.	10
Stress relief	Yoga in the Big City 4 w. Day: 10, 23	4 w.	10, 23
Back	Atlas Stands Tall 3 w. Day: 16	3 w.	16
Back	Atlas Stands Tall 4 w. Day: 16	4 w.	16
Whole body	Flexibility Whisperer 3 w. Day: 20	3 w.	20
Whole body	Flexibility Whisperer 4 w. Day: 20, 22	4 w.	20, 22
Weight loss	Intensive Weight Loss 3 w. Day: 17	3 w.	17
Weight loss	Intensive Weight Loss 4 w. Day: 17	4 w.	17

Details of the exercise

Where can I meet

Lesson search

Challenges

Kriya: Standing Forward Bend – Plank occurs 75 times in ready-made lessons

Lesson	Duration
Strength Routine	60 min
Strength Routine	90 min
Strong Arms	60 min
Strong Arms	90 min
Slim Legs	60 min
Slim Legs	90 min
Better Vision	90 min
Slim Waist	15 min
Slim Waist	20 min
Slim Waist	25 min
Slim Waist	30 min
Slim Waist	45 min
Slim Waist	60 min
Slim Waist	90 min
Stress Relief	60 min
Stress Relief	90 min
Active Morning	10 min
Active Morning	15 min
Active Morning	20 min
Active Morning	25 min
Active Morning	30 min
Active Morning	45 min
Active Morning	60 min
Active Morning	90 min
Energizing Morning	90 min
Lift Your Spirits	60 min
Lift Your Spirits	90 min
Overcoming Depression	60 min
Overcoming Depression	90 min
Restore Your Energy	90 min
Dynamic Routine	10 min
Dynamic Routine	15 min
Dynamic Routine	20 min
Dynamic Routine	25 min
Dynamic Routine	30 min
Dynamic Routine	45 min
Dynamic Routine	60 min
Dynamic Routine	90 min
Women's Strength	45 min
Women's Strength	60 min
Women's Strength	90 min
Yoga for the Liver	90 min
Healthy Neck	90 min
Healthy Digestion	90 min
Yoga for the Prostate	90 min
Yoga for the Back	90 min
Yoga for Snowboarders	90 min
Yoga for Tennis Players	90 min
Cardio Yoga	20 min
Cardio Yoga	25 min
Cardio Yoga	30 min
Cardio Yoga	45 min
Cardio Yoga	60 min
Cardio Yoga	90 min
Yoga for the Chest and Posture	60 min
Yoga for the Chest and Posture	90 min
Toned Abs	60 min
Toned Abs	90 min
Men's Strength	60 min
Men's Strength	90 min
Yoga Before a Flight	90 min
Awaken Your Strength	45 min
Awaken Your Strength	60 min
Awaken Your Strength	90 min
Yoga When Quitting Smoking	90 min
Slim Body	45 min
Yoga for Hands and Wrists	10 min
Yoga for Hands and Wrists	15 min
Yoga for Hands and Wrists	20 min
Yoga for Hands and Wrists	25 min
Yoga for Hands and Wrists	30 min
Yoga for Hands and Wrists	45 min
Yoga for Hands and Wrists	60 min
Yoga for Hands and Wrists	90 min
Mat Pilates	15 min

Kriya: Standing Forward Bend – Plank occurs 47 times in ready-made courses

Theme	Title	Duration	Day
Whole body	Strong Arms 2 w. Day: 1, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12	2 w.	1, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12
Weight loss	Toned Abs 2 w. Day: 9, 11, 13	2 w.	9, 11, 13
Weight loss	Slim Waist 2 w. Day: 13	2 w.	13
Whole body	Front Splits 2 w. Day: 9	2 w.	9
Weight loss	Toned Abs 1 w. Day: 1, 2	1 w.	1, 2
Stress relief	Stress Relief 1 w. Day: 5, 6	1 w.	5, 6
Weight loss	Awaken Your Strength 2 w. Day: 5, 10	2 w.	5, 10
Health	Strengthen Your Immunity 2 w. Day: 1	2 w.	1
Health	Strengthen Your Immunity 3 w. Day: 8	3 w.	8
Stress relief	Stress Relief 3 w. Day: 5, 6	3 w.	5, 6
Whole body	Front Splits 3 w. Day: 16	3 w.	16
Weight loss	Awaken Your Strength 3 w. Day: 12, 17	3 w.	12, 17
Weight loss	Toned Abs 3 w. Day: 1, 2, 16, 18, 20	3 w.	1, 2, 16, 18, 20
Weight loss	Slim Waist 3 w. Day: 20	3 w.	20
Whole body	Strong Arms 3 w. Day: 8, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19	3 w.	8, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19
Health	Quit Smoking 3 w. Day: 8, 10, 16, 19, 20	3 w.	8, 10, 16, 19, 20
Health	Quit Smoking 4 w. Day: 11, 24	4 w.	11, 24
Health	Quit Drinking 4 w. Day: 23	4 w.	23
Back	Yoga for Scoliosis 1 w. Day: 1	1 w.	1
Back	Yoga for Scoliosis 4 w. Day: 19	4 w.	19
Men's health	Prolong Sexual Pleasure 12 w. Day: 20, 27	12 w.	20, 27
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, 4	1 w.	1, 3, 4
Health	Healthy Heart 2 w. Day: 10	2 w.	10
Health	Healthy Heart 3 w. Day: 1, 16, 17, 20	3 w.	1, 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
Weight loss	Lean Body 1 w. Day: 3	1 w.	3
Weight loss	Lean Body 3 w. Day: 20	3 w.	20
Weight loss	Lean Body 4 w. Day: 26	4 w.	26
Whole body	Beautiful Bust 3 w. Day: 6, 11, 17	3 w.	6, 11, 17
Health	Healthy Digestion 1 w. Day: 4	1 w.	4
Health	Healthy Digestion 2 w. Day: 5, 12	2 w.	5, 12
Health	Healthy Digestion 3 w. Day: 5, 15	3 w.	5, 15
Health	Healthy Digestion 4 w. Day: 1, 16, 25	4 w.	1, 16, 25
Men's health	Prolong Sexual Pleasure 2 w. Day: 2	2 w.	2
Stress relief	Yoga in the Big City 2 w. Day: 10	2 w.	10
Stress relief	Yoga in the Big City 3 w. Day: 10	3 w.	10
Stress relief	Yoga in the Big City 4 w. Day: 10, 23	4 w.	10, 23
Back	Atlas Stands Tall 3 w. Day: 16	3 w.	16
Back	Atlas Stands Tall 4 w. Day: 16	4 w.	16
Whole body	Flexibility Whisperer 3 w. Day: 20	3 w.	20
Whole body	Flexibility Whisperer 4 w. Day: 20, 22	4 w.	20, 22
Weight loss	Intensive Weight Loss 3 w. Day: 17	3 w.	17
Weight loss	Intensive Weight Loss 4 w. Day: 17	4 w.	17

Reward

Flexibility

Stamina

Focus

Strength

Mobility

Balance

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Kriya: Standing Forward Bend – Plank Uttana-kumbhaka-kriyya

Favorable effect

Contraindications

Technique of execution

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

Where can I meet

Details of the exercise

Where can I meet

Reward

Try the Mobile App of the Yoga Club

Thank you!

Congratulations!

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Kriya: Standing Forward Bend – Plank Uttana-kumbhaka-kriyya

don't give up!

Favorable effect

Contraindications

Technique of execution

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

Where can I meet

Details of the exercise

Where can I meet

Reward

Try the Mobile App of the Yoga Club

How was your practice?

Thank you!

Congratulations!

Kriya: Standing Forward Bend – Plank: Video & Guide | Unagrande

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