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Upward Plank Pose Purvottanasana

1 min
25 score
5 kcal
Plank Variations
Static
Upward Plank Pose
hourglass-icon 1 min
asana miniature
01:08
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 hands
  • Strengthens the back muscles
  • Strengthens the hip muscles
  • Strengthens the glutes
  • Strengthens the gluteus maximus

Contraindications

Pregnancy
High blood pressure
Wrists injuries

Technique of execution

Point your fingers towards your feet. Brace your hands against the floor and lift your pelvis up. Straighten your legs. Push your big toes towards the floor. Keep your head, chest, pelvis, and legs aligned. Press your hands and feet into the floor. Breathe evenly. Then bring your pelvis down to the floor. Rest your hands by your thighs. Keep your feet together and your back straight.

Upload date:2024-04-18T17:17:29+00:00

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

1
If you are unable to hold the pose with straightened legs, bend your knees, keeping your heels aligned above your knees.
2
Make sure your palms being aligned above your shoulder to avoid extra tension in your wrists.
3
Rotate your thighs towards each other slightly trying to link your big toes on the mat.

Where can I meet

Lesson search
Challenges

Upward Plank Pose occurs 33 times in ready-made lessons

Theme Title Time
Glutes
Tight Butt 45 min
45 min
Glutes
Tight Butt 60 min
60 min
Glutes
Tight Butt 90 min
90 min
Waist
Slim Waist 45 min
45 min
Waist
Slim Waist 60 min
60 min
Waist
Slim Waist 90 min
90 min
Depression
Depression Avoider 25 min
25 min
Depression
Depression Avoider 30 min
30 min
Depression
Depression Avoider 45 min
45 min
Depression
Depression Avoider 60 min
60 min
Depression
Depression Avoider 90 min
90 min
Back
Back Pain Relief 60 min
60 min
Back
Back Pain Relief 90 min
90 min
Cardio
Cardio 90 min
90 min
Sex
Male Power 90 min
90 min
Energy
Energy Wake Up 60 min
60 min
Energy
Static Complex 45 min
45 min
Energy
Static Complex 60 min
60 min
Relax
Releasing Muscle Blocks 30 min
30 min
Relax
Releasing Muscle Blocks 90 min
90 min
Weight Loss
Fit Body 90 min
90 min
Stress
Inner Harmony 25 min
25 min
Stress
Inner Harmony 90 min
90 min
Energy
Hormonal Balance 60 min
60 min
Energy
Hormonal Balance 90 min
90 min
Balance
Balance Development 15 min
15 min
Balance
Balance Development 60 min
60 min
Back
Yoga for Hyperkyphosis 30 min
30 min
Back
Yoga for Hyperkyphosis 60 min
60 min
Joints
Graceful Wrists and Hands 45 min
45 min
Joints
Graceful Wrists and Hands 60 min
60 min
Joints
Graceful Wrists and Hands 90 min
90 min
Sports
Yoga for Cyclists 90 min
90 min

Upward Plank Pose occurs 80 times in ready-made courses

Theme Title Duration Day
Weight Loss
Weight Loss in 28 Days 4 w.
Day: 11, 17, 20, 22, 23
4 w. 11, 17, 20, 22, 23
Energy
Energy Wake Up in 28 Days 4 w.
Day: 11, 20
4 w. 11, 20
Abs
6-Pack in 28 Days 4 w.
Day: 11, 20, 22
4 w. 11, 20, 22
Weight Loss
Weight Loss in 7 Days 1 w.
Day: 6, 7
1 w. 6, 7
Weight Loss
Weight Loss in 21 Days 3 w.
Day: 14, 15
3 w. 14, 15
Waist
Slim Waist in 28 Days 4 w.
Day: 3, 5
4 w. 3, 5
Arms
Strong Arms in 28 Days 4 w.
Day: 4, 5, 10
4 w. 4, 5, 10
Legs
Slender Legs in 28 Days 4 w.
Day: 10, 28
4 w. 10, 28
Glutes
Tight Butt Challenge in 28 Days 4 w.
Day: 4, 8, 12, 17
4 w. 4, 8, 12, 17
Abs
6-Pack in 14 Days 2 w.
Day: 11
2 w. 11
Stress
Anti-Stress in 14 Days 2 w.
Day: 12
2 w. 12
Back
Healthy Spine in 14 Days 2 w.
Day: 14
2 w. 14
Arms
Strong Arms in 7 Days 1 w.
Day: 7
1 w. 7
Self-Esteem
Self-Esteem Boost in 7 Days 1 w.
Day: 6, 7
1 w. 6, 7
Legs
Slender Legs in 7 Days 1 w.
Day: 3, 7
1 w. 3, 7
Glutes
Tight Butt in 7 Days 1 w.
Day: 3, 7
1 w. 3, 7
Waist
Slim Waist Challenge in 7 Days 1 w.
Day: 7
1 w. 7
Depression
Overcoming Depression in 7 Days 1 w.
Day: 6
1 w. 6
Energy
Energy Wake Up in 14 Days 2 w.
Day: 2, 3, 4
2 w. 2, 3, 4
Glutes
Tight Butt Challenge in 14 days 2 w.
Day: 4, 13, 14
2 w. 4, 13, 14
Legs
Slender Legs in 14 Days 2 w.
Day: 8
2 w. 8
Self-Esteem
Self-Esteem Boost in 7 Days 2 w.
Day: 6
2 w. 6
Stress
Anti-Stress in 21 Days 3 w.
Day: 19
3 w. 19
Depression
Overcoming Depression in 21 Days 3 w.
Day: 6
3 w. 6
Energy
Energy Wake Up in 7 Days 3 w.
Day: 9, 10, 11
3 w. 9, 10, 11
Abs
6-Pack in 21 Days 3 w.
Day: 18
3 w. 18
Waist
Slim Waist in 21 Days 3 w.
Day: 7
3 w. 7
Glutes
Tight Butt in 21 Days 3 w.
Day: 3, 7, 11, 20, 21
3 w. 3, 7, 11, 20, 21
Legs
Slender Legs in 21 Days 3 w.
Day: 3, 7, 15
3 w. 3, 7, 15
Self-Esteem
Self-Esteem Boost in 21 Days 3 w.
Day: 6, 7, 13
3 w. 6, 7, 13
Arms
Strong Arms in 21 Days 3 w.
Day: 7
3 w. 7
Back
Healthy Spine in 21 Days 3 w.
Day: 21
3 w. 21
Habits
Quit Smoking in 21 Days 3 w.
Day: 1, 2
3 w. 1, 2
Habits
Stop Drinking in 21 Days 3 w.
Day: 17
3 w. 17
Energy
Static complex in 7 days 1 w.
Day: 4
1 w. 4
Energy
Static complex in 14 days 2 w.
Day: 8, 12
2 w. 8, 12
Energy
Static complex in 21 days 3 w.
Day: 9, 17
3 w. 9, 17
Energy
Static complex in 28 days 4 w.
Day: 2, 9, 12, 20, 22, 24
4 w. 2, 9, 12, 20, 22, 24
Stress
Release from anxiety in 7 days 1 w.
Day: 7
1 w. 7
Stress
Release from anxiety in 14 days 2 w.
Day: 2
2 w. 2
Stress
Release from anxiety in 21 days 3 w.
Day: 8, 16, 20
3 w. 8, 16, 20
Stress
Release from anxiety in 28 days 4 w.
Day: 5, 22, 26
4 w. 5, 22, 26
Back
Yoga for Scoliosis in 21 Days 3 w.
Day: 8, 17, 18
3 w. 8, 17, 18
Back
Yoga for Scoliosis in 28 Days 4 w.
Day: 11, 24
4 w. 11, 24
Sex
The prolongation of sexual pleasure for 3 months 12 w.
Day: 76, 81
12 w. 76, 81
Split
Front split in 28 Days 4 w.
Day: 2, 27
4 w. 2, 27
Weight Loss
Edema Reduction in 14 Days 2 w.
Day: 5
2 w. 5
Weight Loss
Edema Reduction in 21 Days 3 w.
Day: 4
3 w. 4
Weight Loss
Edema Reduction in 28 Days 4 w.
Day: 26
4 w. 26
Joints
Hip Opening in 21 Days 3 w.
Day: 12
3 w. 12
Harmony
Inner Harmony in 7 Days 1 w.
Day: 1, 5
1 w. 1, 5
Harmony
Inner Harmony in 14 Days 2 w.
Day: 13
2 w. 13
Harmony
Inner Harmony in 21 Days 3 w.
Day: 10
3 w. 10
Harmony
Inner Harmony in 28 Days 4 w.
Day: 5, 9, 19
4 w. 5, 9, 19
Cardio
Healthy Heart in 14 Days 2 w.
Day: 2, 6, 14
2 w. 2, 6, 14
Cardio
Healthy Heart in 21 Days 3 w.
Day: 12, 13
3 w. 12, 13
Cardio
Healthy Heart in 28 Days 4 w.
Day: 8, 12, 17
4 w. 8, 12, 17
Advanced
Yoga for Advanced in 7 days 1 w.
Day: 2
1 w. 2
Advanced
Yoga for Advanced in 14 days 2 w.
Day: 1, 8, 11
2 w. 1, 8, 11
Advanced
Yoga for Advanced in 21 days 3 w.
Day: 10, 19
3 w. 10, 19
Advanced
Yoga for Advanced in 28 days 4 w.
Day: 10, 27
4 w. 10, 27
Advanced
Yoga for Advanced in 35 days 5 w.
Day: 12, 18, 33
5 w. 12, 18, 33
After Pregnancy
Recovery After Childbirth in 7 Days 1 w.
Day: 4
1 w. 4
After Pregnancy
Recovery After Childbirth in 14 Days 2 w.
Day: 4
2 w. 4
After Pregnancy
Recovery After Childbirth in 21 Days 3 w.
Day: 11, 17
3 w. 11, 17
After Pregnancy
Recovery After Childbirth in 28 Days 4 w.
Day: 4, 9
4 w. 4, 9
Neck
Healthy Neck in 14 Days 2 w.
Day: 10
2 w. 10
Neck
Healthy Neck in 21 Days 3 w.
Day: 5
3 w. 5
Neck
Healthy Neck in 28 Days 4 w.
Day: 10, 25
4 w. 10, 25
Head
Relief from headache in 14 days 2 w.
Day: 9
2 w. 9
Head
Relief from headache in 21 days 3 w.
Day: 6
3 w. 6
Weight Loss
Slim Body in 14 Days 2 w.
Day: 3, 4, 12
2 w. 3, 4, 12
Weight Loss
Slim Body in 21 Days 3 w.
Day: 2
3 w. 2
Weight Loss
Slim Body in 28 Days 4 w.
Day: 14, 26
4 w. 14, 26
Breasts
Beautiful Chest in 14 Days 2 w.
Day: 13
2 w. 13
Breasts
Beautiful Chest in 21 Days 3 w.
Day: 12, 17
3 w. 12, 17
Breasts
Beautiful Chest in 28 Days 4 w.
Day: 15
4 w. 15
Sex
The prolongation of sexual pleasure for 7 days 1 w.
Day: 3
1 w. 3
Sex
The prolongation of sexual pleasure for 14 days 2 w.
Day: 12
2 w. 12
Sex
The prolongation of sexual pleasure for 28 days 4 w.
Day: 26
4 w. 26

Details of the exercise

Category
Plank Variations
Mechanics
Static
Complexity
For Beginners
Duration
1 minute
Energy consumption
5 kcal
Popularity
170 out of 442

Where can I meet

Lesson search
Challenges

Upward Plank Pose occurs 33 times in ready-made lessons

Lesson Duration
Tight Butt 45 min
Tight Butt 60 min
Tight Butt 90 min
Slim Waist 45 min
Slim Waist 60 min
Slim Waist 90 min
Depression Avoider 25 min
Depression Avoider 30 min
Depression Avoider 45 min
Depression Avoider 60 min
Depression Avoider 90 min
Back Pain Relief 60 min
Back Pain Relief 90 min
Cardio 90 min
Male Power 90 min
Energy Wake Up 60 min
Static Complex 45 min
Static Complex 60 min
Releasing Muscle Blocks 30 min
Releasing Muscle Blocks 90 min
Fit Body 90 min
Inner Harmony 25 min
Inner Harmony 90 min
Hormonal Balance 60 min
Hormonal Balance 90 min
Balance Development 15 min
Balance Development 60 min
Yoga for Hyperkyphosis 30 min
Yoga for Hyperkyphosis 60 min
Graceful Wrists and Hands 45 min
Graceful Wrists and Hands 60 min
Graceful Wrists and Hands 90 min
Yoga for Cyclists 90 min

Upward Plank Pose occurs 80 times in ready-made courses

Theme Title Duration Day
Weight Loss
Weight Loss in 28 Days 4 w.
Day: 11, 17, 20, 22, 23
4 w. 11, 17, 20, 22, 23
Energy
Energy Wake Up in 28 Days 4 w.
Day: 11, 20
4 w. 11, 20
Abs
6-Pack in 28 Days 4 w.
Day: 11, 20, 22
4 w. 11, 20, 22
Weight Loss
Weight Loss in 7 Days 1 w.
Day: 6, 7
1 w. 6, 7
Weight Loss
Weight Loss in 21 Days 3 w.
Day: 14, 15
3 w. 14, 15
Waist
Slim Waist in 28 Days 4 w.
Day: 3, 5
4 w. 3, 5
Arms
Strong Arms in 28 Days 4 w.
Day: 4, 5, 10
4 w. 4, 5, 10
Legs
Slender Legs in 28 Days 4 w.
Day: 10, 28
4 w. 10, 28
Glutes
Tight Butt Challenge in 28 Days 4 w.
Day: 4, 8, 12, 17
4 w. 4, 8, 12, 17
Abs
6-Pack in 14 Days 2 w.
Day: 11
2 w. 11
Stress
Anti-Stress in 14 Days 2 w.
Day: 12
2 w. 12
Back
Healthy Spine in 14 Days 2 w.
Day: 14
2 w. 14
Arms
Strong Arms in 7 Days 1 w.
Day: 7
1 w. 7
Self-Esteem
Self-Esteem Boost in 7 Days 1 w.
Day: 6, 7
1 w. 6, 7
Legs
Slender Legs in 7 Days 1 w.
Day: 3, 7
1 w. 3, 7
Glutes
Tight Butt in 7 Days 1 w.
Day: 3, 7
1 w. 3, 7
Waist
Slim Waist Challenge in 7 Days 1 w.
Day: 7
1 w. 7
Depression
Overcoming Depression in 7 Days 1 w.
Day: 6
1 w. 6
Energy
Energy Wake Up in 14 Days 2 w.
Day: 2, 3, 4
2 w. 2, 3, 4
Glutes
Tight Butt Challenge in 14 days 2 w.
Day: 4, 13, 14
2 w. 4, 13, 14
Legs
Slender Legs in 14 Days 2 w.
Day: 8
2 w. 8
Self-Esteem
Self-Esteem Boost in 7 Days 2 w.
Day: 6
2 w. 6
Stress
Anti-Stress in 21 Days 3 w.
Day: 19
3 w. 19
Depression
Overcoming Depression in 21 Days 3 w.
Day: 6
3 w. 6
Energy
Energy Wake Up in 7 Days 3 w.
Day: 9, 10, 11
3 w. 9, 10, 11
Abs
6-Pack in 21 Days 3 w.
Day: 18
3 w. 18
Waist
Slim Waist in 21 Days 3 w.
Day: 7
3 w. 7
Glutes
Tight Butt in 21 Days 3 w.
Day: 3, 7, 11, 20, 21
3 w. 3, 7, 11, 20, 21
Legs
Slender Legs in 21 Days 3 w.
Day: 3, 7, 15
3 w. 3, 7, 15
Self-Esteem
Self-Esteem Boost in 21 Days 3 w.
Day: 6, 7, 13
3 w. 6, 7, 13
Arms
Strong Arms in 21 Days 3 w.
Day: 7
3 w. 7
Back
Healthy Spine in 21 Days 3 w.
Day: 21
3 w. 21
Habits
Quit Smoking in 21 Days 3 w.
Day: 1, 2
3 w. 1, 2
Habits
Stop Drinking in 21 Days 3 w.
Day: 17
3 w. 17
Energy
Static complex in 7 days 1 w.
Day: 4
1 w. 4
Energy
Static complex in 14 days 2 w.
Day: 8, 12
2 w. 8, 12
Energy
Static complex in 21 days 3 w.
Day: 9, 17
3 w. 9, 17
Energy
Static complex in 28 days 4 w.
Day: 2, 9, 12, 20, 22, 24
4 w. 2, 9, 12, 20, 22, 24
Stress
Release from anxiety in 7 days 1 w.
Day: 7
1 w. 7
Stress
Release from anxiety in 14 days 2 w.
Day: 2
2 w. 2
Stress
Release from anxiety in 21 days 3 w.
Day: 8, 16, 20
3 w. 8, 16, 20
Stress
Release from anxiety in 28 days 4 w.
Day: 5, 22, 26
4 w. 5, 22, 26
Back
Yoga for Scoliosis in 21 Days 3 w.
Day: 8, 17, 18
3 w. 8, 17, 18
Back
Yoga for Scoliosis in 28 Days 4 w.
Day: 11, 24
4 w. 11, 24
Sex
The prolongation of sexual pleasure for 3 months 12 w.
Day: 76, 81
12 w. 76, 81
Split
Front split in 28 Days 4 w.
Day: 2, 27
4 w. 2, 27
Weight Loss
Edema Reduction in 14 Days 2 w.
Day: 5
2 w. 5
Weight Loss
Edema Reduction in 21 Days 3 w.
Day: 4
3 w. 4
Weight Loss
Edema Reduction in 28 Days 4 w.
Day: 26
4 w. 26
Joints
Hip Opening in 21 Days 3 w.
Day: 12
3 w. 12
Harmony
Inner Harmony in 7 Days 1 w.
Day: 1, 5
1 w. 1, 5
Harmony
Inner Harmony in 14 Days 2 w.
Day: 13
2 w. 13
Harmony
Inner Harmony in 21 Days 3 w.
Day: 10
3 w. 10
Harmony
Inner Harmony in 28 Days 4 w.
Day: 5, 9, 19
4 w. 5, 9, 19
Cardio
Healthy Heart in 14 Days 2 w.
Day: 2, 6, 14
2 w. 2, 6, 14
Cardio
Healthy Heart in 21 Days 3 w.
Day: 12, 13
3 w. 12, 13
Cardio
Healthy Heart in 28 Days 4 w.
Day: 8, 12, 17
4 w. 8, 12, 17
Advanced
Yoga for Advanced in 7 days 1 w.
Day: 2
1 w. 2
Advanced
Yoga for Advanced in 14 days 2 w.
Day: 1, 8, 11
2 w. 1, 8, 11
Advanced
Yoga for Advanced in 21 days 3 w.
Day: 10, 19
3 w. 10, 19
Advanced
Yoga for Advanced in 28 days 4 w.
Day: 10, 27
4 w. 10, 27
Advanced
Yoga for Advanced in 35 days 5 w.
Day: 12, 18, 33
5 w. 12, 18, 33
After Pregnancy
Recovery After Childbirth in 7 Days 1 w.
Day: 4
1 w. 4
After Pregnancy
Recovery After Childbirth in 14 Days 2 w.
Day: 4
2 w. 4
After Pregnancy
Recovery After Childbirth in 21 Days 3 w.
Day: 11, 17
3 w. 11, 17
After Pregnancy
Recovery After Childbirth in 28 Days 4 w.
Day: 4, 9
4 w. 4, 9
Neck
Healthy Neck in 14 Days 2 w.
Day: 10
2 w. 10
Neck
Healthy Neck in 21 Days 3 w.
Day: 5
3 w. 5
Neck
Healthy Neck in 28 Days 4 w.
Day: 10, 25
4 w. 10, 25
Head
Relief from headache in 14 days 2 w.
Day: 9
2 w. 9
Head
Relief from headache in 21 days 3 w.
Day: 6
3 w. 6
Weight Loss
Slim Body in 14 Days 2 w.
Day: 3, 4, 12
2 w. 3, 4, 12
Weight Loss
Slim Body in 21 Days 3 w.
Day: 2
3 w. 2
Weight Loss
Slim Body in 28 Days 4 w.
Day: 14, 26
4 w. 14, 26
Breasts
Beautiful Chest in 14 Days 2 w.
Day: 13
2 w. 13
Breasts
Beautiful Chest in 21 Days 3 w.
Day: 12, 17
3 w. 12, 17
Breasts
Beautiful Chest in 28 Days 4 w.
Day: 15
4 w. 15
Sex
The prolongation of sexual pleasure for 7 days 1 w.
Day: 3
1 w. 3
Sex
The prolongation of sexual pleasure for 14 days 2 w.
Day: 12
2 w. 12
Sex
The prolongation of sexual pleasure for 28 days 4 w.
Day: 26
4 w. 26

Reward

Flexibility
0
Stamina
9
Focus
5
Strength
8
Mobility
1
Balance
2
Урок 191 ( Upward Plank Pose )

1 / 1 асан
asana
01:08
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

Все уроки
в мобильном приложении

В приложении Unagrande YogaClub доступны готовые уроки йоги, медитации и интенсивные курсы для решения самых разных задач.
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Все уроки
в мобильном приложении

В приложении Unagrande YogaClub доступны готовые уроки йоги, медитации и интенсивные курсы для решения самых разных задач.
app-store button google-play button
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Upward Plank Pose : video with the correct technique of performing the asana

Information about asana
Technique of execution

Upward Plank Pose : video with the correct technique of performing the asana and a description of the asana. Watch free video tutorials online at home by Unagrande YogaClub. Install the application, it offers much more new, useful, and intensive yoga challenges!

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