Plank Pose Kumbhakasana

: 1 min

: 36 score

: 5 kcal

Plank Variations

Static

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.

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

You can simplify this pose by bringing your knees onto the floor. Try to keep this posture as long as you can.

Another option is to lower elbows to the floor and hold forearm plank as long as you can.

Place your hands on the blocks to reduce the loading on your wrists.

Where can I meet

Lesson search

Challenges

Plank Pose occurs 130 times in ready-made lessons

Theme	Title	Time
Blood Pressure	A. Shishonin's Yoga for Hypertension 30 min	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
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	Healthy Joints 15 min	15 min
Joints	Healthy Joints 20 min	20 min
Joints	Healthy Joints 25 min	25 min
Joints	Healthy Joints 30 min	30 min
Joints	Healthy Joints 45 min	45 min
Joints	Healthy Joints 60 min	60 min
Joints	Healthy Joints 90 min	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	Yoga 60+ for Immune Boost 15 min	15 min
Aging	Yoga 60+ for Immune Boost 20 min	20 min
Aging	Yoga 60+ for Immune Boost 25 min	25 min
Aging	Yoga 60+ for Immune Boost 30 min	30 min
Abs	6-Pack 60 min	60 min
Abs	6-Pack 90 min	90 min
Blood Pressure	Blood Pressure Booster 60 min	60 min
Blood Pressure	Blood Pressure Booster 90 min	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 60 min	60 min
Weight Loss	Weight Loss I 90 min	90 min
Back	Posture Correction 90 min	90 min
Weight Loss	Weight Loss II 10 min	10 min
Weight Loss	Weight Loss II 15 min	15 min
Weight Loss	Weight Loss II 20 min	20 min
Weight Loss	Weight Loss II 25 min	25 min
Weight Loss	Weight Loss II 30 min	30 min
Weight Loss	Weight Loss II 45 min	45 min
Weight Loss	Weight Loss II 60 min	60 min
Weight Loss	Weight Loss II 90 min	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	Release from anxiety 10 min	10 min
Depression	Release from anxiety 30 min	30 min
Depression	Release from anxiety 60 min	60 min
Depression	Release from anxiety 90 min	90 min
Depression	Release from anxiety 20 min	20 min
Energy	Static Complex 25 min	25 min
Advanced	Yoga for Advanced 45 min	45 min
Advanced	Yoga for Advanced 90 min	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
Relax	Yin yoga 30 min	30 min
Relax	Yin yoga 45 min	45 min
Weight Loss	Weight Loss I 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
Joints	Graceful Wrists and Hands 10 min	10 min
Joints	Graceful Wrists and Hands 15 min	15 min
Joints	Graceful Wrists and Hands 30 min	30 min
Joints	Graceful Wrists and Hands 45 min	45 min
Joints	Graceful Wrists and Hands 90 min	90 min
Aging	Yoga During Menopause 15 min	15 min
Aging	Yoga During Menopause 20 min	20 min
Aging	Yoga During Menopause 25 min	25 min
Aging	Yoga During Menopause 30 min	30 min
Aging	Yoga During Menopause 45 min	45 min
Aging	Yoga During Menopause 60 min	60 min
Aging	Yoga During Menopause 90 min	90 min

Plank Pose occurs 117 times in ready-made courses

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	Overcoming Depression in 28 Days 4 w. Day: 20, 28	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	Tight Butt Challenge in 28 Days 4 w. Day: 27	4 w.	27
Lower back	Lower Back Pain Relief Challenge in 28 days 4 w. Day: 19, 26	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	Lower Back Pain Relief Challenge in 14 days 2 w. Day: 13	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	Self-Esteem Boost in 7 Days 1 w. Day: 5	1 w.	5
Energy	Cheerful Morning in 7 Days 1 w. Day: 1	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	Tight Butt Challenge in 14 days 2 w. Day: 3	2 w.	3
Balance	Improve Your Balance in 14 Days 2 w. Day: 5, 9, 13	2 w.	5, 9, 13
Legs	Slender Legs in 14 Days 2 w. Day: 9	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	Boost Your Immune in 14 Days 2 w. Day: 10	2 w.	10
Immunity	Boost Your Immune in 21 Days 3 w. Day: 17	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	Slender Legs in 21 Days 3 w. Day: 16	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	Lower Back Pain Relief in 21 days 3 w. Day: 20	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	Release from anxiety in 7 days 1 w. Day: 2, 3	1 w.	2, 3
Stress	Release from anxiety in 14 days 2 w. Day: 1, 9	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	Yoga for Scoliosis in 14 Days 2 w. Day: 2, 9	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	Yoga for Scoliosis in 28 Days 4 w. Day: 1, 14	4 w.	1, 14
Sex	The prolongation of sexual pleasure for 3 months 12 w. Day: 39, 43, 45, 71	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	Edema Reduction in 14 Days 2 w. Day: 2, 9	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	Healthy Heart in 14 Days 2 w. Day: 1	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
Advanced	Yoga for Advanced in 7 days 1 w. Day: 1, 6	1 w.	1, 6
Advanced	Yoga for Advanced in 14 days 2 w. Day: 7, 9, 11, 12	2 w.	7, 9, 11, 12
Advanced	Yoga for Advanced in 21 days 3 w. Day: 4, 8, 12, 13, 15	3 w.	4, 8, 12, 13, 15
Advanced	Yoga for Advanced in 28 days 4 w. Day: 9, 11, 16, 22, 25	4 w.	9, 11, 16, 22, 25
Advanced	Yoga for Advanced in 35 days 5 w. Day: 1, 5, 6, 12, 15, 25	5 w.	1, 5, 6, 12, 15, 25
After Pregnancy	Recovery After Childbirth in 7 Days 1 w. Day: 1	1 w.	1
After Pregnancy	Recovery After Childbirth in 14 Days 2 w. Day: 1, 5, 7	2 w.	1, 5, 7
After Pregnancy	Recovery After Childbirth in 21 Days 3 w. Day: 2, 8, 18	3 w.	2, 8, 18
After Pregnancy	Recovery After Childbirth in 28 Days 4 w. Day: 1, 5, 9, 10, 19, 22, 27	4 w.	1, 5, 9, 10, 19, 22, 27
Neck	Healthy Neck in 14 Days 2 w. Day: 2	2 w.	2
Neck	Healthy Neck in 21 Days 3 w. Day: 10	3 w.	10
Neck	Healthy Neck in 28 Days 4 w. Day: 11, 24	4 w.	11, 24
Head	Relief from headache in 14 days 2 w. Day: 1	2 w.	1
Head	Relief from headache in 28 days 4 w. Day: 10, 20	4 w.	10, 20
Weight Loss	Slim Body in 7 Days 1 w. Day: 1, 7	1 w.	1, 7
Weight Loss	Slim Body in 14 Days 2 w. Day: 4, 9, 13	2 w.	4, 9, 13
Weight Loss	Slim Body in 21 Days 3 w. Day: 1, 6, 8, 11	3 w.	1, 6, 8, 11
Weight Loss	Slim Body in 28 Days 4 w. Day: 6, 25, 26	4 w.	6, 25, 26
Breasts	Beautiful Chest in 7 Days 1 w. Day: 2	1 w.	2
Breasts	Beautiful Chest in 14 Days 2 w. Day: 4, 6, 11	2 w.	4, 6, 11
Breasts	Beautiful Chest in 21 Days 3 w. Day: 1, 9, 11, 13, 20	3 w.	1, 9, 11, 13, 20
Breasts	Beautiful Chest in 28 Days 4 w. Day: 1, 3, 5, 16, 18, 22	4 w.	1, 3, 5, 16, 18, 22
Digestion	Healthy Digestion in 28 Days 4 w. Day: 21	4 w.	21
Sex	The prolongation of sexual pleasure for 14 days 2 w. Day: 2	2 w.	2
Sex	The prolongation of sexual pleasure for 21 days 3 w. Day: 16	3 w.	16
Sex	The prolongation of sexual pleasure for 28 days 4 w. Day: 11, 24	4 w.	11, 24

Details of the exercise

Where can I meet

Lesson search

Challenges

Plank Pose occurs 130 times in ready-made lessons

Lesson	Duration
A. Shishonin's Yoga for Hypertension	30 min
Power Body	15 min
Power Body	20 min
Power Body	25 min
Power Body	30 min
Power Body	10 min
Power Body	45 min
Power Body	60 min
Power Body	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
Healthy Joints	15 min
Healthy Joints	20 min
Healthy Joints	25 min
Healthy Joints	30 min
Healthy Joints	45 min
Healthy Joints	60 min
Healthy Joints	90 min
Immune Boost	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
Anti-Stress	15 min
Anti-Stress	20 min
Anti-Stress	25 min
Anti-Stress	30 min
Anti-Stress	45 min
Anti-Stress	60 min
Anti-Stress	90 min
Pre-Run	10 min
Pre-Run	15 min
Pre-Run	20 min
Pre-Run	25 min
Pre-Run	30 min
Pre-Run	45 min
Pre-Run	60 min
Pre-Run	90 min
Healthy Liver	10 min
Healthy Liver	15 min
Healthy Liver	20 min
Healthy Liver	25 min
Healthy Liver	30 min
Healthy Liver	45 min
Healthy Liver	60 min
Healthy Liver	90 min
Yoga 60+ for Immune Boost	15 min
Yoga 60+ for Immune Boost	20 min
Yoga 60+ for Immune Boost	25 min
Yoga 60+ for Immune Boost	30 min
6-Pack	60 min
6-Pack	90 min
Blood Pressure Booster	60 min
Blood Pressure Booster	90 min
Weight Loss I	10 min
Weight Loss I	15 min
Weight Loss I	20 min
Weight Loss I	25 min
Weight Loss I	30 min
Weight Loss I	60 min
Weight Loss I	90 min
Posture Correction	90 min
Weight Loss II	10 min
Weight Loss II	15 min
Weight Loss II	20 min
Weight Loss II	25 min
Weight Loss II	30 min
Weight Loss II	45 min
Weight Loss II	60 min
Weight Loss II	90 min
Quit Drinking	15 min
Quit Drinking	20 min
Quit Drinking	25 min
Quit Drinking	30 min
Quit Drinking	60 min
Quit Drinking	90 min
Quit Smoking	15 min
Quit Smoking	30 min
Quit Smoking	45 min
Quit Smoking	90 min
Quit Drinking	10 min
Release from anxiety	10 min
Release from anxiety	30 min
Release from anxiety	60 min
Release from anxiety	90 min
Release from anxiety	20 min
Static Complex	25 min
Yoga for Advanced	45 min
Yoga for Advanced	90 min
Fit Body	15 min
Fit Body	20 min
Fit 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
Weight Loss I	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
Graceful Wrists and Hands	10 min
Graceful Wrists and Hands	15 min
Graceful Wrists and Hands	30 min
Graceful Wrists and Hands	45 min
Graceful Wrists and Hands	90 min
Yoga During Menopause	15 min
Yoga During Menopause	20 min
Yoga During Menopause	25 min
Yoga During Menopause	30 min
Yoga During Menopause	45 min
Yoga During Menopause	60 min
Yoga During Menopause	90 min

Plank Pose occurs 117 times in ready-made courses

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	Overcoming Depression in 28 Days 4 w. Day: 20, 28	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	Tight Butt Challenge in 28 Days 4 w. Day: 27	4 w.	27
Lower back	Lower Back Pain Relief Challenge in 28 days 4 w. Day: 19, 26	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	Lower Back Pain Relief Challenge in 14 days 2 w. Day: 13	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	Self-Esteem Boost in 7 Days 1 w. Day: 5	1 w.	5
Energy	Cheerful Morning in 7 Days 1 w. Day: 1	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	Tight Butt Challenge in 14 days 2 w. Day: 3	2 w.	3
Balance	Improve Your Balance in 14 Days 2 w. Day: 5, 9, 13	2 w.	5, 9, 13
Legs	Slender Legs in 14 Days 2 w. Day: 9	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	Boost Your Immune in 14 Days 2 w. Day: 10	2 w.	10
Immunity	Boost Your Immune in 21 Days 3 w. Day: 17	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	Slender Legs in 21 Days 3 w. Day: 16	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	Lower Back Pain Relief in 21 days 3 w. Day: 20	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	Release from anxiety in 7 days 1 w. Day: 2, 3	1 w.	2, 3
Stress	Release from anxiety in 14 days 2 w. Day: 1, 9	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	Yoga for Scoliosis in 14 Days 2 w. Day: 2, 9	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	Yoga for Scoliosis in 28 Days 4 w. Day: 1, 14	4 w.	1, 14
Sex	The prolongation of sexual pleasure for 3 months 12 w. Day: 39, 43, 45, 71	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	Edema Reduction in 14 Days 2 w. Day: 2, 9	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	Healthy Heart in 14 Days 2 w. Day: 1	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
Advanced	Yoga for Advanced in 7 days 1 w. Day: 1, 6	1 w.	1, 6
Advanced	Yoga for Advanced in 14 days 2 w. Day: 7, 9, 11, 12	2 w.	7, 9, 11, 12
Advanced	Yoga for Advanced in 21 days 3 w. Day: 4, 8, 12, 13, 15	3 w.	4, 8, 12, 13, 15
Advanced	Yoga for Advanced in 28 days 4 w. Day: 9, 11, 16, 22, 25	4 w.	9, 11, 16, 22, 25
Advanced	Yoga for Advanced in 35 days 5 w. Day: 1, 5, 6, 12, 15, 25	5 w.	1, 5, 6, 12, 15, 25
After Pregnancy	Recovery After Childbirth in 7 Days 1 w. Day: 1	1 w.	1
After Pregnancy	Recovery After Childbirth in 14 Days 2 w. Day: 1, 5, 7	2 w.	1, 5, 7
After Pregnancy	Recovery After Childbirth in 21 Days 3 w. Day: 2, 8, 18	3 w.	2, 8, 18
After Pregnancy	Recovery After Childbirth in 28 Days 4 w. Day: 1, 5, 9, 10, 19, 22, 27	4 w.	1, 5, 9, 10, 19, 22, 27
Neck	Healthy Neck in 14 Days 2 w. Day: 2	2 w.	2
Neck	Healthy Neck in 21 Days 3 w. Day: 10	3 w.	10
Neck	Healthy Neck in 28 Days 4 w. Day: 11, 24	4 w.	11, 24
Head	Relief from headache in 14 days 2 w. Day: 1	2 w.	1
Head	Relief from headache in 28 days 4 w. Day: 10, 20	4 w.	10, 20
Weight Loss	Slim Body in 7 Days 1 w. Day: 1, 7	1 w.	1, 7
Weight Loss	Slim Body in 14 Days 2 w. Day: 4, 9, 13	2 w.	4, 9, 13
Weight Loss	Slim Body in 21 Days 3 w. Day: 1, 6, 8, 11	3 w.	1, 6, 8, 11
Weight Loss	Slim Body in 28 Days 4 w. Day: 6, 25, 26	4 w.	6, 25, 26
Breasts	Beautiful Chest in 7 Days 1 w. Day: 2	1 w.	2
Breasts	Beautiful Chest in 14 Days 2 w. Day: 4, 6, 11	2 w.	4, 6, 11
Breasts	Beautiful Chest in 21 Days 3 w. Day: 1, 9, 11, 13, 20	3 w.	1, 9, 11, 13, 20
Breasts	Beautiful Chest in 28 Days 4 w. Day: 1, 3, 5, 16, 18, 22	4 w.	1, 3, 5, 16, 18, 22
Digestion	Healthy Digestion in 28 Days 4 w. Day: 21	4 w.	21
Sex	The prolongation of sexual pleasure for 14 days 2 w. Day: 2	2 w.	2
Sex	The prolongation of sexual pleasure for 21 days 3 w. Day: 16	3 w.	16
Sex	The prolongation of sexual pleasure for 28 days 4 w. Day: 11, 24	4 w.	11, 24

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Strength

Mobility

Balance

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Plank Pose Kumbhakasana

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Plank Pose Kumbhakasana

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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

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Plank Pose : video with the correct technique of performing the asana

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