1 min
36 score
5 kcal
Plank Pose
hourglass-icon 1 min
asana miniature
01:17
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

Favorable effect

  • Strengthens the entire body
  • Strengthens the hands
  • Strengthens the back muscles
  • Tones the entire body
  • Promotes weight loss
  • Strengthens the core

Contraindications

Pregnancy
Menstruation
High blood pressure
Wrists injuries

Technique of execution

Come up into a kneeling position. Place your hands on the floor. Lift your torso up so that your body is resting on your hands and feet. Stretch out into a single line. Keep your wrists under your shoulders, and abdominal muscles activated. Keep your legs hip-width apart and push your heels back. Keep your buttocks activated, and your tailbone tucked in. Breathe evenly. Extend forward through the crown of your head. Keep your back straight. Focus on your breath. Then bring your knees down to the floor. Sit on your heels. Return to diamond pose.

Upload date:2024-04-18T20:17:29+03:00

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

1
You can simplify this pose by bringing your knees onto the floor. Try to keep this posture as long as you can.
2
Another option is to lower elbows to the floor and hold forearm plank as long as you can.
3
Place your hands on the blocks to reduce the loading on your wrists.

Where can I meet

Lesson search
Challenges

Plank Pose occurs 107 times in 107 lessons

Theme Title Time
Blood Pressure 30 min
Strength
Power Body 15 min
15 min
Strength
Power Body 20 min
20 min
Strength
Power Body 25 min
25 min
Strength
Power Body 30 min
30 min
Strength
Power Body 10 min
10 min
Strength
Power Body 45 min
45 min
Strength
Power Body 60 min
60 min
Strength
Power Body 90 min
90 min
Arms
Strong Arms 10 min
10 min
Arms
Strong Arms 15 min
15 min
Arms
Strong Arms 20 min
20 min
Arms
Strong Arms 25 min
25 min
Arms
Strong Arms 30 min
30 min
Arms
Strong Arms 45 min
45 min
Arms
Strong Arms 60 min
60 min
Arms
Strong Arms 90 min
90 min
Joints 15 min
Joints 20 min
Joints 25 min
Joints 30 min
Joints 45 min
Joints 60 min
Joints 90 min
Immunity
Immune Boost 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
Relax
Anti-Stress 15 min
15 min
Relax
Anti-Stress 20 min
20 min
Relax
Anti-Stress 25 min
25 min
Relax
Anti-Stress 30 min
30 min
Relax
Anti-Stress 45 min
45 min
Relax
Anti-Stress 60 min
60 min
Relax
Anti-Stress 90 min
90 min
Sports
Pre-Run 10 min
10 min
Sports
Pre-Run 15 min
15 min
Sports
Pre-Run 20 min
20 min
Sports
Pre-Run 25 min
25 min
Sports
Pre-Run 30 min
30 min
Sports
Pre-Run 45 min
45 min
Sports
Pre-Run 60 min
60 min
Sports
Pre-Run 90 min
90 min
Liver
Healthy Liver 10 min
10 min
Liver
Healthy Liver 15 min
15 min
Liver
Healthy Liver 20 min
20 min
Liver
Healthy Liver 25 min
25 min
Liver
Healthy Liver 30 min
30 min
Liver
Healthy Liver 45 min
45 min
Liver
Healthy Liver 60 min
60 min
Liver
Healthy Liver 90 min
90 min
Aging 15 min
Aging 20 min
Aging 25 min
Aging 30 min
Abs
6-Pack 60 min
60 min
Abs
6-Pack 90 min
90 min
Blood Pressure 60 min
Blood Pressure 90 min
Weight Loss
Weight Loss I 10 min
10 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 90 min
Weight Loss 10 min
Weight Loss 15 min
Weight Loss 20 min
Weight Loss 25 min
Weight Loss 30 min
Weight Loss 45 min
Weight Loss 60 min
Weight Loss 90 min
Liver
Quit Drinking 15 min
15 min
Liver
Quit Drinking 20 min
20 min
Liver
Quit Drinking 25 min
25 min
Liver
Quit Drinking 30 min
30 min
Liver
Quit Drinking 60 min
60 min
Liver
Quit Drinking 90 min
90 min
Habits
Quit Smoking 15 min
15 min
Habits
Quit Smoking 30 min
30 min
Habits
Quit Smoking 45 min
45 min
Habits
Quit Smoking 90 min
90 min
Liver
Quit Drinking 10 min
10 min
Depression 10 min
Depression 30 min
Depression 60 min
Depression 90 min
Depression 20 min
Energy 25 min
Productivity 45 min
Productivity 90 min
Weight Loss
Fit Body 15 min
15 min
Weight Loss
Fit Body 20 min
20 min
Weight Loss
Fit Body 45 min
45 min
Stress
Inner Harmony 15 min
15 min
Stress
Inner Harmony 45 min
45 min
Stress
Inner Harmony 60 min
60 min
Stress
Inner Harmony 90 min
90 min

Plank Pose occurs 91 time in 95 challenge

Theme Title Duration Day
Flexibility
Flexible Body in 28 Days 4 w.
Day: 13, 14, 15, 16
4 w. 13, 14, 15, 16
Weight Loss
Weight Loss in 28 Days 4 w.
Day: 1, 14, 20, 21, 22, 23, 28
4 w. 1, 14, 20, 21, 22, 23, 28
Stress
Anti-Stress in 28 Days 4 w.
Day: 28
4 w. 28
Depression 4 w. 20, 28
Energy
Energy Wake Up in 28 Days 4 w.
Day: 11, 23
4 w. 11, 23
Flexibility
Yoga Start in 21 Days 3 w.
Day: 9, 10, 11, 15, 16, 19, 20
3 w. 9, 10, 11, 15, 16, 19, 20
Balance
Improve Your Balance in 28 Days 4 w.
Day: 11, 16, 23, 27, 28
4 w. 11, 16, 23, 27, 28
Abs
6-Pack in 28 Days 4 w.
Day: 7, 13, 14, 15, 16, 22, 25, 26, 28
4 w. 7, 13, 14, 15, 16, 22, 25, 26, 28
Flexibility
Yoga Start in 7 Days 1 w.
Day: 4, 5, 6
1 w. 4, 5, 6
Weight Loss
Weight Loss in 14 Days 2 w.
Day: 4, 6, 7, 8, 10, 11, 12, 13, 14
2 w. 4, 6, 7, 8, 10, 11, 12, 13, 14
Flexibility
Yoga Start in 14 Days 2 w.
Day: 2, 3, 4, 7, 8, 9, 14
2 w. 2, 3, 4, 7, 8, 9, 14
Weight Loss
Weight Loss in 7 Days 1 w.
Day: 1, 2, 4, 5, 6, 7
1 w. 1, 2, 4, 5, 6, 7
Weight Loss
Weight Loss in 21 Days 3 w.
Day: 1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 18
3 w. 1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 18
Self-Esteem
Self-Esteem Boost in 28 Days 4 w.
Day: 20, 21, 22, 23, 27
4 w. 20, 21, 22, 23, 27
Waist
Slim Waist in 28 Days 4 w.
Day: 7, 9, 11, 12, 13, 14, 16, 17, 18, 19, 20, 21, 22, 23, 25
4 w. 7, 9, 11, 12, 13, 14, 16, 17, 18, 19, 20, 21, 22, 23, 25
Arms
Strong Arms in 28 Days 4 w.
Day: 1, 2, 3, 5, 7, 8, 16, 17, 22
4 w. 1, 2, 3, 5, 7, 8, 16, 17, 22
Glutes 4 w. 27
Lower back 4 w. 19, 26
Arms
Strong Arms in 14 Days 2 w.
Day: 6, 10, 11, 13, 14
2 w. 6, 10, 11, 13, 14
Abs
6-Pack in 14 Days 2 w.
Day: 4, 5, 6, 7, 10, 11, 14
2 w. 4, 5, 6, 7, 10, 11, 14
Waist
Slim Waist Challenge in 14 Days 2 w.
Day: 1, 2, 4, 5, 6, 8, 9, 11, 13, 14
2 w. 1, 2, 4, 5, 6, 8, 9, 11, 13, 14
Lower back 2 w. 13
Energy
Cheerful Morning in 14 Days 2 w.
Day: 1, 5, 7, 10, 11, 12, 13
2 w. 1, 5, 7, 10, 11, 12, 13
Split
Side split in 14 Days 2 w.
Day: 1, 4
2 w. 1, 4
Back
Healthy Spine in 14 Days 2 w.
Day: 1, 2, 8, 14
2 w. 1, 2, 8, 14
Joints
Healthy Joints in 14 Days 2 w.
Day: 1, 2, 9, 13
2 w. 1, 2, 9, 13
Arms
Strong Arms in 7 Days 1 w.
Day: 1, 4, 6
1 w. 1, 4, 6
Self-Esteem 1 w. 5
Energy 1 w. 1
Waist
Slim Waist Challenge in 7 Days 1 w.
Day: 1, 3, 4, 5, 7
1 w. 1, 3, 4, 5, 7
Abs
6-Pack in 7 Days 1 w.
Day: 2, 3, 4, 7
1 w. 2, 3, 4, 7
Depression
Overcoming Depression in 7 Days 1 w.
Day: 1, 2, 5, 6
1 w. 1, 2, 5, 6
Stress
Anti-Stress in 7 Days 1 w.
Day: 1, 2, 7
1 w. 1, 2, 7
Energy
Energy Wake Up in 14 Days 2 w.
Day: 8, 14
2 w. 8, 14
Glutes 2 w. 3
Balance
Improve Your Balance in 14 Days 2 w.
Day: 5, 9, 13
2 w. 5, 9, 13
Legs 2 w. 9
Self-Esteem
Self-Esteem Boost in 7 Days 2 w.
Day: 4, 6, 9, 14
2 w. 4, 6, 9, 14
Immunity 2 w. 10
Immunity 3 w. 17
Stress
Anti-Stress in 21 Days 3 w.
Day: 1, 2, 7
3 w. 1, 2, 7
Depression
Overcoming Depression in 21 Days 3 w.
Day: 1, 2, 5, 6
3 w. 1, 2, 5, 6
Joints
Healthy Joints in 21 Days 3 w.
Day: 8, 9, 16, 20
3 w. 8, 9, 16, 20
Energy
Energy Wake Up in 7 Days 3 w.
Day: 15, 21
3 w. 15, 21
Balance
Improve Your Balance in 21 Days 3 w.
Day: 12, 16, 20
3 w. 12, 16, 20
Abs
6-Pack in 21 Days 3 w.
Day: 2, 3, 4, 7, 11, 12, 13, 14, 17, 18, 21
3 w. 2, 3, 4, 7, 11, 12, 13, 14, 17, 18, 21
Energy
Cheerful Morning in 21 Days 3 w.
Day: 1, 8, 12, 14, 17, 18, 19, 20
3 w. 1, 8, 12, 14, 17, 18, 19, 20
Waist
Slim Waist in 21 Days 3 w.
Day: 1, 3, 4, 5, 7, 8, 9, 11, 12, 13, 15, 16, 18, 20, 21
3 w. 1, 3, 4, 5, 7, 8, 9, 11, 12, 13, 15, 16, 18, 20, 21
Glutes
Tight Butt in 21 Days 3 w.
Day: 10
3 w. 10
Legs 3 w. 16
Self-Esteem
Self-Esteem Boost in 21 Days 3 w.
Day: 5, 11, 13, 16, 21
3 w. 5, 11, 13, 16, 21
Arms
Strong Arms in 21 Days 3 w.
Day: 1, 4, 6, 13, 17, 18, 20, 21
3 w. 1, 4, 6, 13, 17, 18, 20, 21
Lower back 3 w. 20
Split
Side split in 21 Days 3 w.
Day: 8, 11
3 w. 8, 11
Back
Healthy Spine in 21 Days 3 w.
Day: 8, 9, 14, 21
3 w. 8, 9, 14, 21
Habits
Quit Smoking in 7 Days 1 w.
Day: 1, 3, 5
1 w. 1, 3, 5
Habits
Quit Smoking in 14 Days 2 w.
Day: 1, 2, 11, 12
2 w. 1, 2, 11, 12
Habits
Quit Smoking in 21 Days 3 w.
Day: 1, 3, 5, 6, 10, 16, 19
3 w. 1, 3, 5, 6, 10, 16, 19
Habits
Quit Smoking in 28 Days 4 w.
Day: 4, 13, 17, 24, 27
4 w. 4, 13, 17, 24, 27
Habits
Stop Drinking in 7 Days 1 w.
Day: 1, 3, 6
1 w. 1, 3, 6
Habits
Stop Drinking in 14 Days 2 w.
Day: 3, 4, 5, 7, 14
2 w. 3, 4, 5, 7, 14
Habits
Stop Drinking in 21 Days 3 w.
Day: 1, 4, 16, 21
3 w. 1, 4, 16, 21
Habits
Stop Drinking in 28 Days 4 w.
Day: 2, 4, 8, 11, 13, 18
4 w. 2, 4, 8, 11, 13, 18
Energy
Static complex in 7 days 1 w.
Day: 2, 3
1 w. 2, 3
Energy
Static complex in 14 days 2 w.
Day: 1, 3, 9, 10, 14
2 w. 1, 3, 9, 10, 14
Energy
Static complex in 21 days 3 w.
Day: 4, 5, 12, 18, 19, 21
3 w. 4, 5, 12, 18, 19, 21
Energy
Static complex in 28 days 4 w.
Day: 8, 11, 12, 15, 17, 19, 23, 24, 27
4 w. 8, 11, 12, 15, 17, 19, 23, 24, 27
Stress 1 w. 2, 3
Stress 2 w. 1, 9
Stress
Release from anxiety in 28 days 4 w.
Day: 1, 10, 13, 24, 27
4 w. 1, 10, 13, 24, 27
Back
Yoga for Scoliosis in 7 Days 1 w.
Day: 1, 3, 4, 6
1 w. 1, 3, 4, 6
Back 2 w. 2, 9
Back
Yoga for Scoliosis in 21 Days 3 w.
Day: 2, 6, 17, 21
3 w. 2, 6, 17, 21
Back 4 w. 1, 14
Sex 12 w. 39, 43, 45, 71
Split
Front split in 28 Days 4 w.
Day: 24
4 w. 24
Split
Side split in 28 days 4 w.
Day: 4, 20
4 w. 4, 20
Split
Side split in 35 days 5 w.
Day: 6
5 w. 6
Weight Loss 2 w. 2, 9
Weight Loss
Edema Reduction in 21 Days 3 w.
Day: 9, 19
3 w. 9, 19
Weight Loss
Edema Reduction in 28 Days 4 w.
Day: 1, 8, 12, 17, 19, 20, 23, 27
4 w. 1, 8, 12, 17, 19, 20, 23, 27
Joints
Hip Opening in 21 Days 3 w.
Day: 5, 9
3 w. 5, 9
Joints
Hip Opening in 28 Days 4 w.
Day: 2, 11
4 w. 2, 11
Harmony
Inner Harmony in 7 Days 1 w.
Day: 1, 2, 3
1 w. 1, 2, 3
Harmony
Inner Harmony in 14 Days 2 w.
Day: 3, 4, 10, 13, 14
2 w. 3, 4, 10, 13, 14
Harmony
Inner Harmony in 21 Days 3 w.
Day: 3, 18, 21
3 w. 3, 18, 21
Harmony
Inner Harmony in 28 Days 4 w.
Day: 2, 3, 11, 20, 27
4 w. 2, 3, 11, 20, 27
Cardio
Healthy Heart in 7 Days 1 w.
Day: 1, 3
1 w. 1, 3
Cardio 2 w. 1
Cardio
Healthy Heart in 21 Days 3 w.
Day: 6, 11, 15, 19
3 w. 6, 11, 15, 19
Cardio
Healthy Heart in 28 Days 4 w.
Day: 3, 6, 8, 13, 15, 16
4 w. 3, 6, 8, 13, 15, 16

Details of the exercise

Category
Plank Variations
Duration
1 minute
Energy consumption
5 kcal

Reward

Flexibility
4
Stamina
8
Focus
4
Strength
9
Mobility
4
Balance
7

Popularity 30 out of 444

Often used
in ready-made lessons
107 lessons
Often used
in ready-made courses
95 challenges

Where can I meet

Lesson search
Challenges

Plank Pose occurs 107 times in 107 lessons

Theme Title Time
Blood Pressure 30 min
Strength
Power Body 15 min
15 min
Strength
Power Body 20 min
20 min
Strength
Power Body 25 min
25 min
Strength
Power Body 30 min
30 min
Strength
Power Body 10 min
10 min
Strength
Power Body 45 min
45 min
Strength
Power Body 60 min
60 min
Strength
Power Body 90 min
90 min
Arms
Strong Arms 10 min
10 min
Arms
Strong Arms 15 min
15 min
Arms
Strong Arms 20 min
20 min
Arms
Strong Arms 25 min
25 min
Arms
Strong Arms 30 min
30 min
Arms
Strong Arms 45 min
45 min
Arms
Strong Arms 60 min
60 min
Arms
Strong Arms 90 min
90 min
Joints 15 min
Joints 20 min
Joints 25 min
Joints 30 min
Joints 45 min
Joints 60 min
Joints 90 min
Immunity
Immune Boost 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
Relax
Anti-Stress 15 min
15 min
Relax
Anti-Stress 20 min
20 min
Relax
Anti-Stress 25 min
25 min
Relax
Anti-Stress 30 min
30 min
Relax
Anti-Stress 45 min
45 min
Relax
Anti-Stress 60 min
60 min
Relax
Anti-Stress 90 min
90 min
Sports
Pre-Run 10 min
10 min
Sports
Pre-Run 15 min
15 min
Sports
Pre-Run 20 min
20 min
Sports
Pre-Run 25 min
25 min
Sports
Pre-Run 30 min
30 min
Sports
Pre-Run 45 min
45 min
Sports
Pre-Run 60 min
60 min
Sports
Pre-Run 90 min
90 min
Liver
Healthy Liver 10 min
10 min
Liver
Healthy Liver 15 min
15 min
Liver
Healthy Liver 20 min
20 min
Liver
Healthy Liver 25 min
25 min
Liver
Healthy Liver 30 min
30 min
Liver
Healthy Liver 45 min
45 min
Liver
Healthy Liver 60 min
60 min
Liver
Healthy Liver 90 min
90 min
Aging 15 min
Aging 20 min
Aging 25 min
Aging 30 min
Abs
6-Pack 60 min
60 min
Abs
6-Pack 90 min
90 min
Blood Pressure 60 min
Blood Pressure 90 min
Weight Loss
Weight Loss I 10 min
10 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 90 min
Weight Loss 10 min
Weight Loss 15 min
Weight Loss 20 min
Weight Loss 25 min
Weight Loss 30 min
Weight Loss 45 min
Weight Loss 60 min
Weight Loss 90 min
Liver
Quit Drinking 15 min
15 min
Liver
Quit Drinking 20 min
20 min
Liver
Quit Drinking 25 min
25 min
Liver
Quit Drinking 30 min
30 min
Liver
Quit Drinking 60 min
60 min
Liver
Quit Drinking 90 min
90 min
Habits
Quit Smoking 15 min
15 min
Habits
Quit Smoking 30 min
30 min
Habits
Quit Smoking 45 min
45 min
Habits
Quit Smoking 90 min
90 min
Liver
Quit Drinking 10 min
10 min
Depression 10 min
Depression 30 min
Depression 60 min
Depression 90 min
Depression 20 min
Energy 25 min
Productivity 45 min
Productivity 90 min
Weight Loss
Fit Body 15 min
15 min
Weight Loss
Fit Body 20 min
20 min
Weight Loss
Fit Body 45 min
45 min
Stress
Inner Harmony 15 min
15 min
Stress
Inner Harmony 45 min
45 min
Stress
Inner Harmony 60 min
60 min
Stress
Inner Harmony 90 min
90 min

Plank Pose occurs 91 time in 95 challenge

Theme Title Duration Day
Flexibility
Flexible Body in 28 Days 4 w.
Day: 13, 14, 15, 16
4 w. 13, 14, 15, 16
Weight Loss
Weight Loss in 28 Days 4 w.
Day: 1, 14, 20, 21, 22, 23, 28
4 w. 1, 14, 20, 21, 22, 23, 28
Stress
Anti-Stress in 28 Days 4 w.
Day: 28
4 w. 28
Depression 4 w. 20, 28
Energy
Energy Wake Up in 28 Days 4 w.
Day: 11, 23
4 w. 11, 23
Flexibility
Yoga Start in 21 Days 3 w.
Day: 9, 10, 11, 15, 16, 19, 20
3 w. 9, 10, 11, 15, 16, 19, 20
Balance
Improve Your Balance in 28 Days 4 w.
Day: 11, 16, 23, 27, 28
4 w. 11, 16, 23, 27, 28
Abs
6-Pack in 28 Days 4 w.
Day: 7, 13, 14, 15, 16, 22, 25, 26, 28
4 w. 7, 13, 14, 15, 16, 22, 25, 26, 28
Flexibility
Yoga Start in 7 Days 1 w.
Day: 4, 5, 6
1 w. 4, 5, 6
Weight Loss
Weight Loss in 14 Days 2 w.
Day: 4, 6, 7, 8, 10, 11, 12, 13, 14
2 w. 4, 6, 7, 8, 10, 11, 12, 13, 14
Flexibility
Yoga Start in 14 Days 2 w.
Day: 2, 3, 4, 7, 8, 9, 14
2 w. 2, 3, 4, 7, 8, 9, 14
Weight Loss
Weight Loss in 7 Days 1 w.
Day: 1, 2, 4, 5, 6, 7
1 w. 1, 2, 4, 5, 6, 7
Weight Loss
Weight Loss in 21 Days 3 w.
Day: 1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 18
3 w. 1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 18
Self-Esteem
Self-Esteem Boost in 28 Days 4 w.
Day: 20, 21, 22, 23, 27
4 w. 20, 21, 22, 23, 27
Waist
Slim Waist in 28 Days 4 w.
Day: 7, 9, 11, 12, 13, 14, 16, 17, 18, 19, 20, 21, 22, 23, 25
4 w. 7, 9, 11, 12, 13, 14, 16, 17, 18, 19, 20, 21, 22, 23, 25
Arms
Strong Arms in 28 Days 4 w.
Day: 1, 2, 3, 5, 7, 8, 16, 17, 22
4 w. 1, 2, 3, 5, 7, 8, 16, 17, 22
Glutes 4 w. 27
Lower back 4 w. 19, 26
Arms
Strong Arms in 14 Days 2 w.
Day: 6, 10, 11, 13, 14
2 w. 6, 10, 11, 13, 14
Abs
6-Pack in 14 Days 2 w.
Day: 4, 5, 6, 7, 10, 11, 14
2 w. 4, 5, 6, 7, 10, 11, 14
Waist
Slim Waist Challenge in 14 Days 2 w.
Day: 1, 2, 4, 5, 6, 8, 9, 11, 13, 14
2 w. 1, 2, 4, 5, 6, 8, 9, 11, 13, 14
Lower back 2 w. 13
Energy
Cheerful Morning in 14 Days 2 w.
Day: 1, 5, 7, 10, 11, 12, 13
2 w. 1, 5, 7, 10, 11, 12, 13
Split
Side split in 14 Days 2 w.
Day: 1, 4
2 w. 1, 4
Back
Healthy Spine in 14 Days 2 w.
Day: 1, 2, 8, 14
2 w. 1, 2, 8, 14
Joints
Healthy Joints in 14 Days 2 w.
Day: 1, 2, 9, 13
2 w. 1, 2, 9, 13
Arms
Strong Arms in 7 Days 1 w.
Day: 1, 4, 6
1 w. 1, 4, 6
Self-Esteem 1 w. 5
Energy 1 w. 1
Waist
Slim Waist Challenge in 7 Days 1 w.
Day: 1, 3, 4, 5, 7
1 w. 1, 3, 4, 5, 7
Abs
6-Pack in 7 Days 1 w.
Day: 2, 3, 4, 7
1 w. 2, 3, 4, 7
Depression
Overcoming Depression in 7 Days 1 w.
Day: 1, 2, 5, 6
1 w. 1, 2, 5, 6
Stress
Anti-Stress in 7 Days 1 w.
Day: 1, 2, 7
1 w. 1, 2, 7
Energy
Energy Wake Up in 14 Days 2 w.
Day: 8, 14
2 w. 8, 14
Glutes 2 w. 3
Balance
Improve Your Balance in 14 Days 2 w.
Day: 5, 9, 13
2 w. 5, 9, 13
Legs 2 w. 9
Self-Esteem
Self-Esteem Boost in 7 Days 2 w.
Day: 4, 6, 9, 14
2 w. 4, 6, 9, 14
Immunity 2 w. 10
Immunity 3 w. 17
Stress
Anti-Stress in 21 Days 3 w.
Day: 1, 2, 7
3 w. 1, 2, 7
Depression
Overcoming Depression in 21 Days 3 w.
Day: 1, 2, 5, 6
3 w. 1, 2, 5, 6
Joints
Healthy Joints in 21 Days 3 w.
Day: 8, 9, 16, 20
3 w. 8, 9, 16, 20
Energy
Energy Wake Up in 7 Days 3 w.
Day: 15, 21
3 w. 15, 21
Balance
Improve Your Balance in 21 Days 3 w.
Day: 12, 16, 20
3 w. 12, 16, 20
Abs
6-Pack in 21 Days 3 w.
Day: 2, 3, 4, 7, 11, 12, 13, 14, 17, 18, 21
3 w. 2, 3, 4, 7, 11, 12, 13, 14, 17, 18, 21
Energy
Cheerful Morning in 21 Days 3 w.
Day: 1, 8, 12, 14, 17, 18, 19, 20
3 w. 1, 8, 12, 14, 17, 18, 19, 20
Waist
Slim Waist in 21 Days 3 w.
Day: 1, 3, 4, 5, 7, 8, 9, 11, 12, 13, 15, 16, 18, 20, 21
3 w. 1, 3, 4, 5, 7, 8, 9, 11, 12, 13, 15, 16, 18, 20, 21
Glutes
Tight Butt in 21 Days 3 w.
Day: 10
3 w. 10
Legs 3 w. 16
Self-Esteem
Self-Esteem Boost in 21 Days 3 w.
Day: 5, 11, 13, 16, 21
3 w. 5, 11, 13, 16, 21
Arms
Strong Arms in 21 Days 3 w.
Day: 1, 4, 6, 13, 17, 18, 20, 21
3 w. 1, 4, 6, 13, 17, 18, 20, 21
Lower back 3 w. 20
Split
Side split in 21 Days 3 w.
Day: 8, 11
3 w. 8, 11
Back
Healthy Spine in 21 Days 3 w.
Day: 8, 9, 14, 21
3 w. 8, 9, 14, 21
Habits
Quit Smoking in 7 Days 1 w.
Day: 1, 3, 5
1 w. 1, 3, 5
Habits
Quit Smoking in 14 Days 2 w.
Day: 1, 2, 11, 12
2 w. 1, 2, 11, 12
Habits
Quit Smoking in 21 Days 3 w.
Day: 1, 3, 5, 6, 10, 16, 19
3 w. 1, 3, 5, 6, 10, 16, 19
Habits
Quit Smoking in 28 Days 4 w.
Day: 4, 13, 17, 24, 27
4 w. 4, 13, 17, 24, 27
Habits
Stop Drinking in 7 Days 1 w.
Day: 1, 3, 6
1 w. 1, 3, 6
Habits
Stop Drinking in 14 Days 2 w.
Day: 3, 4, 5, 7, 14
2 w. 3, 4, 5, 7, 14
Habits
Stop Drinking in 21 Days 3 w.
Day: 1, 4, 16, 21
3 w. 1, 4, 16, 21
Habits
Stop Drinking in 28 Days 4 w.
Day: 2, 4, 8, 11, 13, 18
4 w. 2, 4, 8, 11, 13, 18
Energy
Static complex in 7 days 1 w.
Day: 2, 3
1 w. 2, 3
Energy
Static complex in 14 days 2 w.
Day: 1, 3, 9, 10, 14
2 w. 1, 3, 9, 10, 14
Energy
Static complex in 21 days 3 w.
Day: 4, 5, 12, 18, 19, 21
3 w. 4, 5, 12, 18, 19, 21
Energy
Static complex in 28 days 4 w.
Day: 8, 11, 12, 15, 17, 19, 23, 24, 27
4 w. 8, 11, 12, 15, 17, 19, 23, 24, 27
Stress 1 w. 2, 3
Stress 2 w. 1, 9
Stress
Release from anxiety in 28 days 4 w.
Day: 1, 10, 13, 24, 27
4 w. 1, 10, 13, 24, 27
Back
Yoga for Scoliosis in 7 Days 1 w.
Day: 1, 3, 4, 6
1 w. 1, 3, 4, 6
Back 2 w. 2, 9
Back
Yoga for Scoliosis in 21 Days 3 w.
Day: 2, 6, 17, 21
3 w. 2, 6, 17, 21
Back 4 w. 1, 14
Sex 12 w. 39, 43, 45, 71
Split
Front split in 28 Days 4 w.
Day: 24
4 w. 24
Split
Side split in 28 days 4 w.
Day: 4, 20
4 w. 4, 20
Split
Side split in 35 days 5 w.
Day: 6
5 w. 6
Weight Loss 2 w. 2, 9
Weight Loss
Edema Reduction in 21 Days 3 w.
Day: 9, 19
3 w. 9, 19
Weight Loss
Edema Reduction in 28 Days 4 w.
Day: 1, 8, 12, 17, 19, 20, 23, 27
4 w. 1, 8, 12, 17, 19, 20, 23, 27
Joints
Hip Opening in 21 Days 3 w.
Day: 5, 9
3 w. 5, 9
Joints
Hip Opening in 28 Days 4 w.
Day: 2, 11
4 w. 2, 11
Harmony
Inner Harmony in 7 Days 1 w.
Day: 1, 2, 3
1 w. 1, 2, 3
Harmony
Inner Harmony in 14 Days 2 w.
Day: 3, 4, 10, 13, 14
2 w. 3, 4, 10, 13, 14
Harmony
Inner Harmony in 21 Days 3 w.
Day: 3, 18, 21
3 w. 3, 18, 21
Harmony
Inner Harmony in 28 Days 4 w.
Day: 2, 3, 11, 20, 27
4 w. 2, 3, 11, 20, 27
Cardio
Healthy Heart in 7 Days 1 w.
Day: 1, 3
1 w. 1, 3
Cardio 2 w. 1
Cardio
Healthy Heart in 21 Days 3 w.
Day: 6, 11, 15, 19
3 w. 6, 11, 15, 19
Cardio
Healthy Heart in 28 Days 4 w.
Day: 3, 6, 8, 13, 15, 16
4 w. 3, 6, 8, 13, 15, 16
Урок 13 ( Plank Pose )

1 / 1 асан
asana
01:17
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