Plank Pose Kumbhakasana

: 1 min

: 36 points

: 5 kcal

Arm-Supported Poses

Static

Benefits

Strengthens the arm muscles
Strengthens the back muscles
Boosts energy
Supports physical activity during weight loss
Strengthens the abdominal muscles

Contraindications

Pregnancy

Menstruation

High blood pressure

Wrist injuries

Technique

Place your hands on the floor beneath your shoulders and step your feet back hip-width apart. Lift your knees and make one long line from head to heels. Reach your heels back and the crown of your head forward, gently engaging your abdomen and glutes. Keep your tailbone tucked and your back straight. Take 5–7 breaths. Lower your knees, sit back on your heels and return to Diamond Pose.

If It’s Difficult

If a straight-arm plank feels difficult, lower onto your forearms or keep your knees on the floor. Hold only as long as you can breathe freely without pain.

You can also place your hands on stable blocks or sturdy stacks of books for a higher support.

Where It Appears

Yoga

Challenges

Plank Pose appears 143 times in yoga classes

Topic	Title	Time
Blood pressure	A. Shishonin's Routine 30 min	30 min
Strength	Strength Routine 15 min	15 min
Strength	Strength Routine 20 min	20 min
Strength	Strength Routine 25 min	25 min
Strength	Strength Routine 30 min	30 min
Strength	Strength Routine 10 min	10 min
Strength	Strength Routine 45 min	45 min
Strength	Strength Routine 60 min	60 min
Strength	Strength Routine 90 min	90 min
Strength	Strong Arms 10 min	10 min
Strength	Strong Arms 15 min	15 min
Strength	Strong Arms 20 min	20 min
Strength	Strong Arms 25 min	25 min
Strength	Strong Arms 30 min	30 min
Strength	Strong Arms 45 min	45 min
Strength	Strong Arms 60 min	60 min
Strength	Strong Arms 90 min	90 min
Joints	Joint Mobility 15 min	15 min
Joints	Joint Mobility 20 min	20 min
Joints	Joint Mobility 25 min	25 min
Joints	Joint Mobility 30 min	30 min
Joints	Joint Mobility 45 min	45 min
Joints	Joint Mobility 60 min	60 min
Joints	Joint Mobility 90 min	90 min
Immunity	Immune Support 90 min	90 min
Waist	Slim Waist 10 min	10 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 15 min	15 min
Relaxation	Stress Relief 20 min	20 min
Relaxation	Stress Relief 25 min	25 min
Relaxation	Stress Relief 30 min	30 min
Relaxation	Stress Relief 45 min	45 min
Relaxation	Stress Relief 60 min	60 min
Relaxation	Stress Relief 90 min	90 min
Running	Before Your Run 10 min	10 min
Running	Before Your Run 15 min	15 min
Running	Before Your Run 20 min	20 min
Running	Before Your Run 25 min	25 min
Running	Before Your Run 30 min	30 min
Running	Before Your Run 45 min	45 min
Running	Before Your Run 60 min	60 min
Running	Before Your Run 90 min	90 min
Digestion	Yoga for the Liver 10 min	10 min
Digestion	Yoga for the Liver 15 min	15 min
Digestion	Yoga for the Liver 20 min	20 min
Digestion	Yoga for the Liver 25 min	25 min
Digestion	Yoga for the Liver 30 min	30 min
Digestion	Yoga for the Liver 45 min	45 min
Digestion	Yoga for the Liver 60 min	60 min
Digestion	Yoga for the Liver 90 min	90 min
Active ageing	Yoga 60+: Immune Support 15 min	15 min
Active ageing	Yoga 60+: Immune Support 20 min	20 min
Active ageing	Yoga 60+: Immune Support 25 min	25 min
Active ageing	Yoga 60+: Immune Support 30 min	30 min
Core	Toned Abs 60 min	60 min
Core	Toned Abs 90 min	90 min
Blood pressure	Yoga for Low Blood Pressure 60 min	60 min
Blood pressure	Yoga for Low Blood Pressure 90 min	90 min
Weight loss	Yoga for Weight Loss 10 min	10 min
Weight loss	Yoga for Weight Loss 15 min	15 min
Weight loss	Yoga for Weight Loss 20 min	20 min
Weight loss	Yoga for Weight Loss 25 min	25 min
Weight loss	Yoga for Weight Loss 30 min	30 min
Weight loss	Yoga for Weight Loss 60 min	60 min
Weight loss	Yoga for Weight Loss 90 min	90 min
Back	Good Posture 90 min	90 min
Weight loss	Intensive Weight Loss 10 min	10 min
Weight loss	Intensive Weight Loss 15 min	15 min
Weight loss	Intensive Weight Loss 20 min	20 min
Weight loss	Intensive Weight Loss 25 min	25 min
Weight loss	Intensive Weight Loss 30 min	30 min
Weight loss	Intensive Weight Loss 45 min	45 min
Weight loss	Intensive Weight Loss 60 min	60 min
Weight loss	Intensive Weight Loss 90 min	90 min
Liver	I Can Go Without Alcohol 15 min	15 min
Liver	I Can Go Without Alcohol 20 min	20 min
Liver	I Can Go Without Alcohol 25 min	25 min
Liver	I Can Go Without Alcohol 30 min	30 min
Liver	I Can Go Without Alcohol 60 min	60 min
Liver	I Can Go Without Alcohol 90 min	90 min
Lungs	I Can Go Without Cigarettes 15 min	15 min
Lungs	I Can Go Without Cigarettes 30 min	30 min
Lungs	I Can Go Without Cigarettes 45 min	45 min
Lungs	I Can Go Without Cigarettes 90 min	90 min
Liver	I Can Go Without Alcohol 10 min	10 min
Depression	Anxiety Relief 10 min	10 min
Depression	Anxiety Relief 30 min	30 min
Depression	Anxiety Relief 60 min	60 min
Depression	Anxiety Relief 90 min	90 min
Depression	Anxiety Relief 20 min	20 min
Energy	Static Routine 25 min	25 min
Flexibility	Advanced Yoga 45 min	45 min
Flexibility	Advanced Yoga 90 min	90 min
Weight loss	Slim Body 15 min	15 min
Weight loss	Slim Body 20 min	20 min
Weight loss	Slim Body 45 min	45 min
Stress relief	Inner Harmony 15 min	15 min
Stress relief	Inner Harmony 45 min	45 min
Stress relief	Inner Harmony 60 min	60 min
Stress relief	Inner Harmony 90 min	90 min
Relaxation	Yin Yoga 30 min	30 min
Relaxation	Yin Yoga 45 min	45 min
Weight loss	Yoga for Weight Loss 45 min	45 min
Back	Yoga for Hyperlordosis 10 min	10 min
Back	Yoga for Hyperlordosis 15 min	15 min
Back	Yoga for Hyperlordosis 20 min	20 min
Back	Yoga for Hyperlordosis 25 min	25 min
Back	Yoga for Hyperlordosis 30 min	30 min
Back	Yoga for Hyperlordosis 45 min	45 min
Back	Yoga for Hyperlordosis 60 min	60 min
Back	Yoga for Hyperlordosis 90 min	90 min
Back	Yoga for Hyperkyphosis 60 min	60 min
Arms	Hands and Wrists 10 min	10 min
Arms	Hands and Wrists 15 min	15 min
Arms	Hands and Wrists 30 min	30 min
Arms	Hands and Wrists 45 min	45 min
Arms	Hands and Wrists 90 min	90 min
Active ageing	Yoga for Menopause 15 min	15 min
Active ageing	Yoga for Menopause 20 min	20 min
Active ageing	Yoga for Menopause 25 min	25 min
Active ageing	Yoga for Menopause 30 min	30 min
Active ageing	Yoga for Menopause 45 min	45 min
Active ageing	Yoga for Menopause 60 min	60 min
Active ageing	Yoga for Menopause 90 min	90 min
Back	Shoulders and Shoulder Blades 90 min	90 min
Habits	I Can Go Without Sugar 15 min	15 min
Habits	I Can Go Without Sugar 20 min	20 min
Sports	Yoga for Golfers 15 min	15 min
Sports	Yoga for Golfers 25 min	25 min
Sports	Yoga for Golfers 30 min	30 min
Sports	Yoga for Golfers 60 min	60 min
Sports	Yoga for Golfers 90 min	90 min
Energy	Mat Pilates 10 min	10 min
Energy	Mat Pilates 15 min	15 min
Energy	Mat Pilates 45 min	45 min
Energy	Mat Pilates 60 min	60 min
Energy	Mat Pilates 90 min	90 min

Plank Pose appears 137 time in challenges

Topic	Title	Duration	Day
Whole body	Flexible Body 4 wk Day: 13, 14, 15, 16	4 wk	13, 14, 15, 16
Weight loss	Weight Loss 4 wk Day: 1, 14, 20, 21, 22, 23, 28	4 wk	1, 14, 20, 21, 22, 23, 28
Stress relief	Stress Relief 4 wk Day: 28	4 wk	28
Stress relief	Overcoming Depression 4 wk Day: 20, 28	4 wk	20, 28
Weight loss	Awaken Your Strength 4 wk Day: 11, 23	4 wk	11, 23
Beginners	Yoga for Beginners 3 wk Day: 9, 10, 11, 15, 16, 19, 20	3 wk	9, 10, 11, 15, 16, 19, 20
Whole body	Build Your Balance 4 wk Day: 11, 16, 23, 27, 28	4 wk	11, 16, 23, 27, 28
Weight loss	Toned Abs 4 wk Day: 7, 13, 14, 15, 16, 22, 25, 26, 28	4 wk	7, 13, 14, 15, 16, 22, 25, 26, 28
Beginners	Yoga for Beginners 1 wk Day: 4, 5, 6	1 wk	4, 5, 6
Weight loss	Weight Loss 2 wk Day: 4, 6, 7, 8, 10, 11, 12, 13, 14	2 wk	4, 6, 7, 8, 10, 11, 12, 13, 14
Beginners	Yoga for Beginners 2 wk Day: 2, 3, 4, 7, 8, 9, 14	2 wk	2, 3, 4, 7, 8, 9, 14
Weight loss	Weight Loss 1 wk Day: 1, 2, 4, 5, 6, 7	1 wk	1, 2, 4, 5, 6, 7
Weight loss	Weight Loss 3 wk Day: 1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 18	3 wk	1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 18
Confidence	Boost Your Self-Esteem 4 wk Day: 20, 21, 22, 23, 27	4 wk	20, 21, 22, 23, 27
Weight loss	Slim Waist 4 wk Day: 7, 9, 11, 12, 13, 14, 16, 17, 18, 19, 20, 21, 22, 23, 25	4 wk	7, 9, 11, 12, 13, 14, 16, 17, 18, 19, 20, 21, 22, 23, 25
Whole body	Strong Arms 4 wk Day: 1, 2, 3, 5, 7, 8, 16, 17, 22	4 wk	1, 2, 3, 5, 7, 8, 16, 17, 22
Whole body	Firm Glutes 4 wk Day: 27	4 wk	27
Back	Relief from Lower Back Pain 4 wk Day: 19, 26	4 wk	19, 26
Whole body	Strong Arms 2 wk Day: 6, 10, 11, 13, 14	2 wk	6, 10, 11, 13, 14
Weight loss	Toned Abs 2 wk Day: 4, 5, 6, 7, 10, 11, 14	2 wk	4, 5, 6, 7, 10, 11, 14
Weight loss	Slim Waist 2 wk Day: 1, 2, 4, 5, 6, 8, 9, 11, 13, 14	2 wk	1, 2, 4, 5, 6, 8, 9, 11, 13, 14
Back	Relief from Lower Back Pain 2 wk Day: 13	2 wk	13
Energy	Energizing Morning 2 wk Day: 1, 5, 7, 10, 11, 12, 13	2 wk	1, 5, 7, 10, 11, 12, 13
Whole body	Middle Splits 2 wk Day: 1, 4	2 wk	1, 4
Back	Healthy Back 2 wk Day: 1, 2, 8, 14	2 wk	1, 2, 8, 14
Whole body	Healthy Joints 2 wk Day: 1, 2, 9, 13	2 wk	1, 2, 9, 13
Whole body	Strong Arms 1 wk Day: 1, 4, 6	1 wk	1, 4, 6
Confidence	Boost Your Self-Esteem 1 wk Day: 5	1 wk	5
Energy	Energizing Morning 1 wk Day: 1	1 wk	1
Weight loss	Slim Waist 1 wk Day: 1, 3, 4, 5, 7	1 wk	1, 3, 4, 5, 7
Weight loss	Toned Abs 1 wk Day: 2, 3, 4, 7	1 wk	2, 3, 4, 7
Stress relief	Overcoming Depression 1 wk Day: 1, 2, 5, 6	1 wk	1, 2, 5, 6
Stress relief	Stress Relief 1 wk Day: 1, 2, 7	1 wk	1, 2, 7
Weight loss	Awaken Your Strength 2 wk Day: 8, 14	2 wk	8, 14
Whole body	Firm Glutes 2 wk Day: 3	2 wk	3
Whole body	Build Your Balance 2 wk Day: 5, 9, 13	2 wk	5, 9, 13
Weight loss	Lean Legs 2 wk Day: 9	2 wk	9
Confidence	Boost Your Self-Esteem 2 wk Day: 4, 6, 9, 14	2 wk	4, 6, 9, 14
Health	Strengthen Your Immunity 2 wk Day: 10	2 wk	10
Health	Strengthen Your Immunity 3 wk Day: 17	3 wk	17
Stress relief	Stress Relief 3 wk Day: 1, 2, 7	3 wk	1, 2, 7
Stress relief	Overcoming Depression 3 wk Day: 1, 2, 5, 6	3 wk	1, 2, 5, 6
Whole body	Healthy Joints 3 wk Day: 8, 9, 16, 20	3 wk	8, 9, 16, 20
Weight loss	Awaken Your Strength 3 wk Day: 15, 21	3 wk	15, 21
Whole body	Build Your Balance 3 wk Day: 12, 16, 20	3 wk	12, 16, 20
Weight loss	Toned Abs 3 wk Day: 2, 3, 4, 7, 11, 12, 13, 14, 17, 18, 21	3 wk	2, 3, 4, 7, 11, 12, 13, 14, 17, 18, 21
Energy	Energizing Morning 3 wk Day: 1, 8, 12, 14, 17, 18, 19, 20	3 wk	1, 8, 12, 14, 17, 18, 19, 20
Weight loss	Slim Waist 3 wk Day: 1, 3, 4, 5, 7, 8, 9, 11, 12, 13, 15, 16, 18, 20, 21	3 wk	1, 3, 4, 5, 7, 8, 9, 11, 12, 13, 15, 16, 18, 20, 21
Whole body	Firm Glutes 3 wk Day: 10	3 wk	10
Weight loss	Lean Legs 3 wk Day: 16	3 wk	16
Confidence	Boost Your Self-Esteem 3 wk Day: 5, 11, 13, 16, 21	3 wk	5, 11, 13, 16, 21
Whole body	Strong Arms 3 wk Day: 1, 4, 6, 13, 17, 18, 20, 21	3 wk	1, 4, 6, 13, 17, 18, 20, 21
Back	Relief from Lower Back Pain 3 wk Day: 20	3 wk	20
Whole body	Middle Splits 3 wk Day: 8, 11	3 wk	8, 11
Back	Healthy Back 3 wk Day: 8, 9, 14, 21	3 wk	8, 9, 14, 21
Health	Quit Smoking 1 wk Day: 1, 3, 5	1 wk	1, 3, 5
Health	Quit Smoking 2 wk Day: 1, 2, 11, 12	2 wk	1, 2, 11, 12
Health	Quit Smoking 3 wk Day: 1, 3, 5, 6, 10, 16, 19	3 wk	1, 3, 5, 6, 10, 16, 19
Health	Quit Smoking 4 wk Day: 4, 13, 17, 24, 27	4 wk	4, 13, 17, 24, 27
Health	Quit Drinking 1 wk Day: 1, 3, 6	1 wk	1, 3, 6
Health	Quit Drinking 2 wk Day: 3, 4, 5, 7, 14	2 wk	3, 4, 5, 7, 14
Health	Quit Drinking 3 wk Day: 1, 4, 16, 21	3 wk	1, 4, 16, 21
Health	Quit Drinking 4 wk Day: 2, 4, 8, 11, 13, 18	4 wk	2, 4, 8, 11, 13, 18
Whole body	Static Practice 1 wk Day: 2, 3	1 wk	2, 3
Whole body	Static Practice 2 wk Day: 1, 3, 9, 10, 14	2 wk	1, 3, 9, 10, 14
Whole body	Static Practice 3 wk Day: 4, 5, 12, 18, 19, 21	3 wk	4, 5, 12, 18, 19, 21
Whole body	Static Practice 4 wk Day: 8, 11, 12, 15, 17, 19, 23, 24, 27	4 wk	8, 11, 12, 15, 17, 19, 23, 24, 27
Stress relief	Relief from Anxiety 1 wk Day: 2, 3	1 wk	2, 3
Stress relief	Relief from Anxiety 2 wk Day: 1, 9	2 wk	1, 9
Stress relief	Relief from Anxiety 4 wk Day: 1, 10, 13, 24, 27	4 wk	1, 10, 13, 24, 27
Back	Yoga for Scoliosis 1 wk Day: 1, 3, 4, 6	1 wk	1, 3, 4, 6
Back	Yoga for Scoliosis 2 wk Day: 2, 9	2 wk	2, 9
Back	Yoga for Scoliosis 3 wk Day: 2, 6, 17, 21	3 wk	2, 6, 17, 21
Back	Yoga for Scoliosis 4 wk Day: 1, 14	4 wk	1, 14
Men's health	Prolong Sexual Pleasure 12 wk Day: 39, 43, 45, 71	12 wk	39, 43, 45, 71
Whole body	Front Splits 4 wk Day: 24	4 wk	24
Whole body	Middle Splits 4 wk Day: 4, 20	4 wk	4, 20
Whole body	Middle Splits 5 wk Day: 6	5 wk	6
Health	Reduce Puffiness 2 wk Day: 2, 9	2 wk	2, 9
Health	Reduce Puffiness 3 wk Day: 9, 19	3 wk	9, 19
Health	Reduce Puffiness 4 wk Day: 1, 8, 12, 17, 19, 20, 23, 27	4 wk	1, 8, 12, 17, 19, 20, 23, 27
Whole body	Open Your Hips 3 wk Day: 5, 9	3 wk	5, 9
Whole body	Open Your Hips 4 wk Day: 2, 11	4 wk	2, 11
Stress relief	Inner Harmony 1 wk Day: 1, 2, 3	1 wk	1, 2, 3
Stress relief	Inner Harmony 2 wk Day: 3, 4, 10, 13, 14	2 wk	3, 4, 10, 13, 14
Stress relief	Inner Harmony 3 wk Day: 3, 18, 21	3 wk	3, 18, 21
Stress relief	Inner Harmony 4 wk Day: 2, 3, 11, 20, 27	4 wk	2, 3, 11, 20, 27
Health	Healthy Heart 1 wk Day: 1, 3	1 wk	1, 3
Health	Healthy Heart 2 wk Day: 1	2 wk	1
Health	Healthy Heart 3 wk Day: 6, 11, 15, 19	3 wk	6, 11, 15, 19
Health	Healthy Heart 4 wk Day: 3, 6, 8, 13, 15, 16	4 wk	3, 6, 8, 13, 15, 16
Whole body	Advanced Yoga 1 wk Day: 1, 6	1 wk	1, 6
Whole body	Advanced Yoga 2 wk Day: 7, 9, 11, 12	2 wk	7, 9, 11, 12
Whole body	Advanced Yoga 3 wk Day: 4, 8, 12, 13, 15	3 wk	4, 8, 12, 13, 15
Whole body	Advanced Yoga 4 wk Day: 9, 11, 16, 22, 25	4 wk	9, 11, 16, 22, 25
Whole body	Advanced Yoga 5 wk Day: 1, 5, 6, 12, 15, 25	5 wk	1, 5, 6, 12, 15, 25
Women's health	Postpartum Recovery 1 wk Day: 1	1 wk	1
Women's health	Postpartum Recovery 2 wk Day: 1, 5, 7	2 wk	1, 5, 7
Women's health	Postpartum Recovery 3 wk Day: 2, 8, 18	3 wk	2, 8, 18
Women's health	Postpartum Recovery 4 wk Day: 1, 5, 9, 10, 19, 22, 27	4 wk	1, 5, 9, 10, 19, 22, 27
Back	Healthy Neck 2 wk Day: 2	2 wk	2
Back	Healthy Neck 3 wk Day: 10	3 wk	10
Back	Healthy Neck 4 wk Day: 11, 24	4 wk	11, 24
Health	Headache Relief 2 wk Day: 1	2 wk	1
Health	Headache Relief 4 wk Day: 10, 20	4 wk	10, 20
Weight loss	Lean Body 1 wk Day: 1, 7	1 wk	1, 7
Weight loss	Lean Body 2 wk Day: 4, 9, 13	2 wk	4, 9, 13
Weight loss	Lean Body 3 wk Day: 1, 6, 8, 11	3 wk	1, 6, 8, 11
Weight loss	Lean Body 4 wk Day: 6, 25, 26	4 wk	6, 25, 26
Whole body	Beautiful Bust 1 wk Day: 2	1 wk	2
Whole body	Beautiful Bust 2 wk Day: 4, 6, 11	2 wk	4, 6, 11
Whole body	Beautiful Bust 3 wk Day: 1, 9, 11, 13, 20	3 wk	1, 9, 11, 13, 20
Whole body	Beautiful Bust 4 wk Day: 1, 3, 5, 16, 18, 22	4 wk	1, 3, 5, 16, 18, 22
Health	Healthy Digestion 4 wk Day: 21	4 wk	21
Men's health	Prolong Sexual Pleasure 2 wk Day: 2	2 wk	2
Men's health	Prolong Sexual Pleasure 3 wk Day: 16	3 wk	16
Men's health	Prolong Sexual Pleasure 4 wk Day: 11, 24	4 wk	11, 24
Stress relief	Yoga in the Big City 1 wk Day: 1, 3	1 wk	1, 3
Stress relief	Yoga in the Big City 2 wk Day: 6, 7, 11, 12	2 wk	6, 7, 11, 12
Stress relief	Yoga in the Big City 3 wk Day: 1, 3, 11, 12, 15, 18, 21	3 wk	1, 3, 11, 12, 15, 18, 21
Stress relief	Yoga in the Big City 4 wk Day: 1, 3, 11, 12, 15, 18, 21, 22, 28	4 wk	1, 3, 11, 12, 15, 18, 21, 22, 28
Back	Atlas Stands Tall 1 wk Day: 1, 2, 4, 6, 7	1 wk	1, 2, 4, 6, 7
Back	Atlas Stands Tall 2 wk Day: 1, 2, 4, 6, 7, 8, 9, 11, 14	2 wk	1, 2, 4, 6, 7, 8, 9, 11, 14
Back	Atlas Stands Tall 3 wk Day: 1, 2, 4, 6, 7, 8, 9, 11, 14, 15, 19, 20, 21	3 wk	1, 2, 4, 6, 7, 8, 9, 11, 14, 15, 19, 20, 21
Back	Atlas Stands Tall 4 wk Day: 1, 2, 4, 6, 7, 8, 9, 11, 14, 15, 19, 20, 21, 22, 23, 26, 27, 28	4 wk	1, 2, 4, 6, 7, 8, 9, 11, 14, 15, 19, 20, 21, 22, 23, 26, 27, 28
Stress relief	The Calm Formula 1 wk Day: 2, 4	1 wk	2, 4
Stress relief	The Calm Formula 2 wk Day: 2, 4, 8	2 wk	2, 4, 8
Stress relief	The Calm Formula 3 wk Day: 2, 4, 8, 18	3 wk	2, 4, 8, 18
Stress relief	The Calm Formula 4 wk Day: 2, 4, 8, 18, 25, 28	4 wk	2, 4, 8, 18, 25, 28
Whole body	Flexibility Whisperer 1 wk Day: 2, 5, 7	1 wk	2, 5, 7
Whole body	Flexibility Whisperer 2 wk Day: 2, 5, 7, 9, 12, 13, 14	2 wk	2, 5, 7, 9, 12, 13, 14
Whole body	Flexibility Whisperer 3 wk Day: 2, 5, 7, 9, 12, 13, 14, 16, 18, 19	3 wk	2, 5, 7, 9, 12, 13, 14, 16, 18, 19
Whole body	Flexibility Whisperer 4 wk Day: 2, 5, 7, 9, 12, 13, 14, 16, 18, 19, 28	4 wk	2, 5, 7, 9, 12, 13, 14, 16, 18, 19, 28
Weight loss	Intensive Weight Loss 1 wk Day: 4, 6, 7	1 wk	4, 6, 7
Weight loss	Intensive Weight Loss 2 wk Day: 4, 6, 7, 8, 11, 12, 14	2 wk	4, 6, 7, 8, 11, 12, 14
Weight loss	Intensive Weight Loss 3 wk Day: 4, 6, 7, 8, 11, 12, 14, 15, 17, 19	3 wk	4, 6, 7, 8, 11, 12, 14, 15, 17, 19
Weight loss	Intensive Weight Loss 4 wk Day: 4, 6, 7, 8, 11, 12, 14, 15, 17, 19, 22, 25, 27, 28	4 wk	4, 6, 7, 8, 11, 12, 14, 15, 17, 19, 22, 25, 27, 28

Exercise Details

Where It Appears

Yoga

Challenges

Plank Pose appears 143 times in yoga classes

Class	Duration
A. Shishonin's Routine	30 min
Strength Routine	15 min
Strength Routine	20 min
Strength Routine	25 min
Strength Routine	30 min
Strength Routine	10 min
Strength Routine	45 min
Strength Routine	60 min
Strength Routine	90 min
Strong Arms	10 min
Strong Arms	15 min
Strong Arms	20 min
Strong Arms	25 min
Strong Arms	30 min
Strong Arms	45 min
Strong Arms	60 min
Strong Arms	90 min
Joint Mobility	15 min
Joint Mobility	20 min
Joint Mobility	25 min
Joint Mobility	30 min
Joint Mobility	45 min
Joint Mobility	60 min
Joint Mobility	90 min
Immune Support	90 min
Slim Waist	10 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	15 min
Stress Relief	20 min
Stress Relief	25 min
Stress Relief	30 min
Stress Relief	45 min
Stress Relief	60 min
Stress Relief	90 min
Before Your Run	10 min
Before Your Run	15 min
Before Your Run	20 min
Before Your Run	25 min
Before Your Run	30 min
Before Your Run	45 min
Before Your Run	60 min
Before Your Run	90 min
Yoga for the Liver	10 min
Yoga for the Liver	15 min
Yoga for the Liver	20 min
Yoga for the Liver	25 min
Yoga for the Liver	30 min
Yoga for the Liver	45 min
Yoga for the Liver	60 min
Yoga for the Liver	90 min
Yoga 60+: Immune Support	15 min
Yoga 60+: Immune Support	20 min
Yoga 60+: Immune Support	25 min
Yoga 60+: Immune Support	30 min
Toned Abs	60 min
Toned Abs	90 min
Yoga for Low Blood Pressure	60 min
Yoga for Low Blood Pressure	90 min
Yoga for Weight Loss	10 min
Yoga for Weight Loss	15 min
Yoga for Weight Loss	20 min
Yoga for Weight Loss	25 min
Yoga for Weight Loss	30 min
Yoga for Weight Loss	60 min
Yoga for Weight Loss	90 min
Good Posture	90 min
Intensive Weight Loss	10 min
Intensive Weight Loss	15 min
Intensive Weight Loss	20 min
Intensive Weight Loss	25 min
Intensive Weight Loss	30 min
Intensive Weight Loss	45 min
Intensive Weight Loss	60 min
Intensive Weight Loss	90 min
I Can Go Without Alcohol	15 min
I Can Go Without Alcohol	20 min
I Can Go Without Alcohol	25 min
I Can Go Without Alcohol	30 min
I Can Go Without Alcohol	60 min
I Can Go Without Alcohol	90 min
I Can Go Without Cigarettes	15 min
I Can Go Without Cigarettes	30 min
I Can Go Without Cigarettes	45 min
I Can Go Without Cigarettes	90 min
I Can Go Without Alcohol	10 min
Anxiety Relief	10 min
Anxiety Relief	30 min
Anxiety Relief	60 min
Anxiety Relief	90 min
Anxiety Relief	20 min
Static Routine	25 min
Advanced Yoga	45 min
Advanced Yoga	90 min
Slim Body	15 min
Slim Body	20 min
Slim Body	45 min
Inner Harmony	15 min
Inner Harmony	45 min
Inner Harmony	60 min
Inner Harmony	90 min
Yin Yoga	30 min
Yin Yoga	45 min
Yoga for Weight Loss	45 min
Yoga for Hyperlordosis	10 min
Yoga for Hyperlordosis	15 min
Yoga for Hyperlordosis	20 min
Yoga for Hyperlordosis	25 min
Yoga for Hyperlordosis	30 min
Yoga for Hyperlordosis	45 min
Yoga for Hyperlordosis	60 min
Yoga for Hyperlordosis	90 min
Yoga for Hyperkyphosis	60 min
Hands and Wrists	10 min
Hands and Wrists	15 min
Hands and Wrists	30 min
Hands and Wrists	45 min
Hands and Wrists	90 min
Yoga for Menopause	15 min
Yoga for Menopause	20 min
Yoga for Menopause	25 min
Yoga for Menopause	30 min
Yoga for Menopause	45 min
Yoga for Menopause	60 min
Yoga for Menopause	90 min
Shoulders and Shoulder Blades	90 min
I Can Go Without Sugar	15 min
I Can Go Without Sugar	20 min
Yoga for Golfers	15 min
Yoga for Golfers	25 min
Yoga for Golfers	30 min
Yoga for Golfers	60 min
Yoga for Golfers	90 min
Mat Pilates	10 min
Mat Pilates	15 min
Mat Pilates	45 min
Mat Pilates	60 min
Mat Pilates	90 min

Plank Pose appears 137 time in challenges

Topic	Title	Duration	Day
Whole body	Flexible Body 4 wk Day: 13, 14, 15, 16	4 wk	13, 14, 15, 16
Weight loss	Weight Loss 4 wk Day: 1, 14, 20, 21, 22, 23, 28	4 wk	1, 14, 20, 21, 22, 23, 28
Stress relief	Stress Relief 4 wk Day: 28	4 wk	28
Stress relief	Overcoming Depression 4 wk Day: 20, 28	4 wk	20, 28
Weight loss	Awaken Your Strength 4 wk Day: 11, 23	4 wk	11, 23
Beginners	Yoga for Beginners 3 wk Day: 9, 10, 11, 15, 16, 19, 20	3 wk	9, 10, 11, 15, 16, 19, 20
Whole body	Build Your Balance 4 wk Day: 11, 16, 23, 27, 28	4 wk	11, 16, 23, 27, 28
Weight loss	Toned Abs 4 wk Day: 7, 13, 14, 15, 16, 22, 25, 26, 28	4 wk	7, 13, 14, 15, 16, 22, 25, 26, 28
Beginners	Yoga for Beginners 1 wk Day: 4, 5, 6	1 wk	4, 5, 6
Weight loss	Weight Loss 2 wk Day: 4, 6, 7, 8, 10, 11, 12, 13, 14	2 wk	4, 6, 7, 8, 10, 11, 12, 13, 14
Beginners	Yoga for Beginners 2 wk Day: 2, 3, 4, 7, 8, 9, 14	2 wk	2, 3, 4, 7, 8, 9, 14
Weight loss	Weight Loss 1 wk Day: 1, 2, 4, 5, 6, 7	1 wk	1, 2, 4, 5, 6, 7
Weight loss	Weight Loss 3 wk Day: 1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 18	3 wk	1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 18
Confidence	Boost Your Self-Esteem 4 wk Day: 20, 21, 22, 23, 27	4 wk	20, 21, 22, 23, 27
Weight loss	Slim Waist 4 wk Day: 7, 9, 11, 12, 13, 14, 16, 17, 18, 19, 20, 21, 22, 23, 25	4 wk	7, 9, 11, 12, 13, 14, 16, 17, 18, 19, 20, 21, 22, 23, 25
Whole body	Strong Arms 4 wk Day: 1, 2, 3, 5, 7, 8, 16, 17, 22	4 wk	1, 2, 3, 5, 7, 8, 16, 17, 22
Whole body	Firm Glutes 4 wk Day: 27	4 wk	27
Back	Relief from Lower Back Pain 4 wk Day: 19, 26	4 wk	19, 26
Whole body	Strong Arms 2 wk Day: 6, 10, 11, 13, 14	2 wk	6, 10, 11, 13, 14
Weight loss	Toned Abs 2 wk Day: 4, 5, 6, 7, 10, 11, 14	2 wk	4, 5, 6, 7, 10, 11, 14
Weight loss	Slim Waist 2 wk Day: 1, 2, 4, 5, 6, 8, 9, 11, 13, 14	2 wk	1, 2, 4, 5, 6, 8, 9, 11, 13, 14
Back	Relief from Lower Back Pain 2 wk Day: 13	2 wk	13
Energy	Energizing Morning 2 wk Day: 1, 5, 7, 10, 11, 12, 13	2 wk	1, 5, 7, 10, 11, 12, 13
Whole body	Middle Splits 2 wk Day: 1, 4	2 wk	1, 4
Back	Healthy Back 2 wk Day: 1, 2, 8, 14	2 wk	1, 2, 8, 14
Whole body	Healthy Joints 2 wk Day: 1, 2, 9, 13	2 wk	1, 2, 9, 13
Whole body	Strong Arms 1 wk Day: 1, 4, 6	1 wk	1, 4, 6
Confidence	Boost Your Self-Esteem 1 wk Day: 5	1 wk	5
Energy	Energizing Morning 1 wk Day: 1	1 wk	1
Weight loss	Slim Waist 1 wk Day: 1, 3, 4, 5, 7	1 wk	1, 3, 4, 5, 7
Weight loss	Toned Abs 1 wk Day: 2, 3, 4, 7	1 wk	2, 3, 4, 7
Stress relief	Overcoming Depression 1 wk Day: 1, 2, 5, 6	1 wk	1, 2, 5, 6
Stress relief	Stress Relief 1 wk Day: 1, 2, 7	1 wk	1, 2, 7
Weight loss	Awaken Your Strength 2 wk Day: 8, 14	2 wk	8, 14
Whole body	Firm Glutes 2 wk Day: 3	2 wk	3
Whole body	Build Your Balance 2 wk Day: 5, 9, 13	2 wk	5, 9, 13
Weight loss	Lean Legs 2 wk Day: 9	2 wk	9
Confidence	Boost Your Self-Esteem 2 wk Day: 4, 6, 9, 14	2 wk	4, 6, 9, 14
Health	Strengthen Your Immunity 2 wk Day: 10	2 wk	10
Health	Strengthen Your Immunity 3 wk Day: 17	3 wk	17
Stress relief	Stress Relief 3 wk Day: 1, 2, 7	3 wk	1, 2, 7
Stress relief	Overcoming Depression 3 wk Day: 1, 2, 5, 6	3 wk	1, 2, 5, 6
Whole body	Healthy Joints 3 wk Day: 8, 9, 16, 20	3 wk	8, 9, 16, 20
Weight loss	Awaken Your Strength 3 wk Day: 15, 21	3 wk	15, 21
Whole body	Build Your Balance 3 wk Day: 12, 16, 20	3 wk	12, 16, 20
Weight loss	Toned Abs 3 wk Day: 2, 3, 4, 7, 11, 12, 13, 14, 17, 18, 21	3 wk	2, 3, 4, 7, 11, 12, 13, 14, 17, 18, 21
Energy	Energizing Morning 3 wk Day: 1, 8, 12, 14, 17, 18, 19, 20	3 wk	1, 8, 12, 14, 17, 18, 19, 20
Weight loss	Slim Waist 3 wk Day: 1, 3, 4, 5, 7, 8, 9, 11, 12, 13, 15, 16, 18, 20, 21	3 wk	1, 3, 4, 5, 7, 8, 9, 11, 12, 13, 15, 16, 18, 20, 21
Whole body	Firm Glutes 3 wk Day: 10	3 wk	10
Weight loss	Lean Legs 3 wk Day: 16	3 wk	16
Confidence	Boost Your Self-Esteem 3 wk Day: 5, 11, 13, 16, 21	3 wk	5, 11, 13, 16, 21
Whole body	Strong Arms 3 wk Day: 1, 4, 6, 13, 17, 18, 20, 21	3 wk	1, 4, 6, 13, 17, 18, 20, 21
Back	Relief from Lower Back Pain 3 wk Day: 20	3 wk	20
Whole body	Middle Splits 3 wk Day: 8, 11	3 wk	8, 11
Back	Healthy Back 3 wk Day: 8, 9, 14, 21	3 wk	8, 9, 14, 21
Health	Quit Smoking 1 wk Day: 1, 3, 5	1 wk	1, 3, 5
Health	Quit Smoking 2 wk Day: 1, 2, 11, 12	2 wk	1, 2, 11, 12
Health	Quit Smoking 3 wk Day: 1, 3, 5, 6, 10, 16, 19	3 wk	1, 3, 5, 6, 10, 16, 19
Health	Quit Smoking 4 wk Day: 4, 13, 17, 24, 27	4 wk	4, 13, 17, 24, 27
Health	Quit Drinking 1 wk Day: 1, 3, 6	1 wk	1, 3, 6
Health	Quit Drinking 2 wk Day: 3, 4, 5, 7, 14	2 wk	3, 4, 5, 7, 14
Health	Quit Drinking 3 wk Day: 1, 4, 16, 21	3 wk	1, 4, 16, 21
Health	Quit Drinking 4 wk Day: 2, 4, 8, 11, 13, 18	4 wk	2, 4, 8, 11, 13, 18
Whole body	Static Practice 1 wk Day: 2, 3	1 wk	2, 3
Whole body	Static Practice 2 wk Day: 1, 3, 9, 10, 14	2 wk	1, 3, 9, 10, 14
Whole body	Static Practice 3 wk Day: 4, 5, 12, 18, 19, 21	3 wk	4, 5, 12, 18, 19, 21
Whole body	Static Practice 4 wk Day: 8, 11, 12, 15, 17, 19, 23, 24, 27	4 wk	8, 11, 12, 15, 17, 19, 23, 24, 27
Stress relief	Relief from Anxiety 1 wk Day: 2, 3	1 wk	2, 3
Stress relief	Relief from Anxiety 2 wk Day: 1, 9	2 wk	1, 9
Stress relief	Relief from Anxiety 4 wk Day: 1, 10, 13, 24, 27	4 wk	1, 10, 13, 24, 27
Back	Yoga for Scoliosis 1 wk Day: 1, 3, 4, 6	1 wk	1, 3, 4, 6
Back	Yoga for Scoliosis 2 wk Day: 2, 9	2 wk	2, 9
Back	Yoga for Scoliosis 3 wk Day: 2, 6, 17, 21	3 wk	2, 6, 17, 21
Back	Yoga for Scoliosis 4 wk Day: 1, 14	4 wk	1, 14
Men's health	Prolong Sexual Pleasure 12 wk Day: 39, 43, 45, 71	12 wk	39, 43, 45, 71
Whole body	Front Splits 4 wk Day: 24	4 wk	24
Whole body	Middle Splits 4 wk Day: 4, 20	4 wk	4, 20
Whole body	Middle Splits 5 wk Day: 6	5 wk	6
Health	Reduce Puffiness 2 wk Day: 2, 9	2 wk	2, 9
Health	Reduce Puffiness 3 wk Day: 9, 19	3 wk	9, 19
Health	Reduce Puffiness 4 wk Day: 1, 8, 12, 17, 19, 20, 23, 27	4 wk	1, 8, 12, 17, 19, 20, 23, 27
Whole body	Open Your Hips 3 wk Day: 5, 9	3 wk	5, 9
Whole body	Open Your Hips 4 wk Day: 2, 11	4 wk	2, 11
Stress relief	Inner Harmony 1 wk Day: 1, 2, 3	1 wk	1, 2, 3
Stress relief	Inner Harmony 2 wk Day: 3, 4, 10, 13, 14	2 wk	3, 4, 10, 13, 14
Stress relief	Inner Harmony 3 wk Day: 3, 18, 21	3 wk	3, 18, 21
Stress relief	Inner Harmony 4 wk Day: 2, 3, 11, 20, 27	4 wk	2, 3, 11, 20, 27
Health	Healthy Heart 1 wk Day: 1, 3	1 wk	1, 3
Health	Healthy Heart 2 wk Day: 1	2 wk	1
Health	Healthy Heart 3 wk Day: 6, 11, 15, 19	3 wk	6, 11, 15, 19
Health	Healthy Heart 4 wk Day: 3, 6, 8, 13, 15, 16	4 wk	3, 6, 8, 13, 15, 16
Whole body	Advanced Yoga 1 wk Day: 1, 6	1 wk	1, 6
Whole body	Advanced Yoga 2 wk Day: 7, 9, 11, 12	2 wk	7, 9, 11, 12
Whole body	Advanced Yoga 3 wk Day: 4, 8, 12, 13, 15	3 wk	4, 8, 12, 13, 15
Whole body	Advanced Yoga 4 wk Day: 9, 11, 16, 22, 25	4 wk	9, 11, 16, 22, 25
Whole body	Advanced Yoga 5 wk Day: 1, 5, 6, 12, 15, 25	5 wk	1, 5, 6, 12, 15, 25
Women's health	Postpartum Recovery 1 wk Day: 1	1 wk	1
Women's health	Postpartum Recovery 2 wk Day: 1, 5, 7	2 wk	1, 5, 7
Women's health	Postpartum Recovery 3 wk Day: 2, 8, 18	3 wk	2, 8, 18
Women's health	Postpartum Recovery 4 wk Day: 1, 5, 9, 10, 19, 22, 27	4 wk	1, 5, 9, 10, 19, 22, 27
Back	Healthy Neck 2 wk Day: 2	2 wk	2
Back	Healthy Neck 3 wk Day: 10	3 wk	10
Back	Healthy Neck 4 wk Day: 11, 24	4 wk	11, 24
Health	Headache Relief 2 wk Day: 1	2 wk	1
Health	Headache Relief 4 wk Day: 10, 20	4 wk	10, 20
Weight loss	Lean Body 1 wk Day: 1, 7	1 wk	1, 7
Weight loss	Lean Body 2 wk Day: 4, 9, 13	2 wk	4, 9, 13
Weight loss	Lean Body 3 wk Day: 1, 6, 8, 11	3 wk	1, 6, 8, 11
Weight loss	Lean Body 4 wk Day: 6, 25, 26	4 wk	6, 25, 26
Whole body	Beautiful Bust 1 wk Day: 2	1 wk	2
Whole body	Beautiful Bust 2 wk Day: 4, 6, 11	2 wk	4, 6, 11
Whole body	Beautiful Bust 3 wk Day: 1, 9, 11, 13, 20	3 wk	1, 9, 11, 13, 20
Whole body	Beautiful Bust 4 wk Day: 1, 3, 5, 16, 18, 22	4 wk	1, 3, 5, 16, 18, 22
Health	Healthy Digestion 4 wk Day: 21	4 wk	21
Men's health	Prolong Sexual Pleasure 2 wk Day: 2	2 wk	2
Men's health	Prolong Sexual Pleasure 3 wk Day: 16	3 wk	16
Men's health	Prolong Sexual Pleasure 4 wk Day: 11, 24	4 wk	11, 24
Stress relief	Yoga in the Big City 1 wk Day: 1, 3	1 wk	1, 3
Stress relief	Yoga in the Big City 2 wk Day: 6, 7, 11, 12	2 wk	6, 7, 11, 12
Stress relief	Yoga in the Big City 3 wk Day: 1, 3, 11, 12, 15, 18, 21	3 wk	1, 3, 11, 12, 15, 18, 21
Stress relief	Yoga in the Big City 4 wk Day: 1, 3, 11, 12, 15, 18, 21, 22, 28	4 wk	1, 3, 11, 12, 15, 18, 21, 22, 28
Back	Atlas Stands Tall 1 wk Day: 1, 2, 4, 6, 7	1 wk	1, 2, 4, 6, 7
Back	Atlas Stands Tall 2 wk Day: 1, 2, 4, 6, 7, 8, 9, 11, 14	2 wk	1, 2, 4, 6, 7, 8, 9, 11, 14
Back	Atlas Stands Tall 3 wk Day: 1, 2, 4, 6, 7, 8, 9, 11, 14, 15, 19, 20, 21	3 wk	1, 2, 4, 6, 7, 8, 9, 11, 14, 15, 19, 20, 21
Back	Atlas Stands Tall 4 wk Day: 1, 2, 4, 6, 7, 8, 9, 11, 14, 15, 19, 20, 21, 22, 23, 26, 27, 28	4 wk	1, 2, 4, 6, 7, 8, 9, 11, 14, 15, 19, 20, 21, 22, 23, 26, 27, 28
Stress relief	The Calm Formula 1 wk Day: 2, 4	1 wk	2, 4
Stress relief	The Calm Formula 2 wk Day: 2, 4, 8	2 wk	2, 4, 8
Stress relief	The Calm Formula 3 wk Day: 2, 4, 8, 18	3 wk	2, 4, 8, 18
Stress relief	The Calm Formula 4 wk Day: 2, 4, 8, 18, 25, 28	4 wk	2, 4, 8, 18, 25, 28
Whole body	Flexibility Whisperer 1 wk Day: 2, 5, 7	1 wk	2, 5, 7
Whole body	Flexibility Whisperer 2 wk Day: 2, 5, 7, 9, 12, 13, 14	2 wk	2, 5, 7, 9, 12, 13, 14
Whole body	Flexibility Whisperer 3 wk Day: 2, 5, 7, 9, 12, 13, 14, 16, 18, 19	3 wk	2, 5, 7, 9, 12, 13, 14, 16, 18, 19
Whole body	Flexibility Whisperer 4 wk Day: 2, 5, 7, 9, 12, 13, 14, 16, 18, 19, 28	4 wk	2, 5, 7, 9, 12, 13, 14, 16, 18, 19, 28
Weight loss	Intensive Weight Loss 1 wk Day: 4, 6, 7	1 wk	4, 6, 7
Weight loss	Intensive Weight Loss 2 wk Day: 4, 6, 7, 8, 11, 12, 14	2 wk	4, 6, 7, 8, 11, 12, 14
Weight loss	Intensive Weight Loss 3 wk Day: 4, 6, 7, 8, 11, 12, 14, 15, 17, 19	3 wk	4, 6, 7, 8, 11, 12, 14, 15, 17, 19
Weight loss	Intensive Weight Loss 4 wk Day: 4, 6, 7, 8, 11, 12, 14, 15, 17, 19, 22, 25, 27, 28	4 wk	4, 6, 7, 8, 11, 12, 14, 15, 17, 19, 22, 25, 27, 28

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