Upward Plank Pose Purvottanasana

1 min
25 score
5 kcal
Upward Plank Pose
hourglass-icon 1 min
Practice with video · 1.1333333333333333 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

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

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 27 times in 27 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 25 min
Depression 30 min
Depression 45 min
Depression 60 min
Depression 90 min
Back 60 min
Back 90 min
Cardio
Cardio 90 min
90 min
Sex
Male Power 90 min
90 min
Energy 60 min
Energy 45 min
Energy 60 min
Relax 30 min
Relax 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 60 min
Energy 90 min
Balance 15 min
Balance 60 min

Upward Plank Pose occurs 74 times in 74 challenges

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 2 w. 14
Arms
Strong Arms in 7 Days 1 w.
Day: 7
1 w. 7
Self-Esteem 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 1 w. 7
Depression 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 2 w. 8
Self-Esteem 2 w. 6
Stress
Anti-Stress in 21 Days 3 w.
Day: 19
3 w. 19
Depression 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 3 w. 7
Back 3 w. 21
Habits
Quit Smoking in 21 Days 3 w.
Day: 1, 2
3 w. 1, 2
Habits 3 w. 17
Energy 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 1 w. 7
Stress 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 4 w. 11, 24
Sex 12 w. 76, 81
Split
Front split in 28 Days 4 w.
Day: 2, 27
4 w. 2, 27
Weight Loss 2 w. 5
Weight Loss 3 w. 4
Weight Loss 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 2 w. 13
Harmony 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 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 1 w. 4
After Pregnancy 2 w. 4
After Pregnancy 3 w. 11, 17
After Pregnancy 4 w. 4, 9
Neck 2 w. 10
Neck 3 w. 5
Neck
Healthy Neck in 28 Days 4 w.
Day: 10, 25
4 w. 10, 25
Head 2 w. 9
Head 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

Details of the exercise

Category
Plank Variations
Duration
1 minute
Energy consumption
5 kcal

Reward

Flexibility
0
Stamina
9
Focus
5
Strength
8
Mobility
1
Balance
2

Popularity 158 out of 442

Rarely used
in ready-made lessons
27 lessons
Often used
in ready-made courses
74 challenges

Where can I meet

Lesson search
Challenges

Upward Plank Pose occurs 27 times in 27 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 25 min
Depression 30 min
Depression 45 min
Depression 60 min
Depression 90 min
Back 60 min
Back 90 min
Cardio
Cardio 90 min
90 min
Sex
Male Power 90 min
90 min
Energy 60 min
Energy 45 min
Energy 60 min
Relax 30 min
Relax 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 60 min
Energy 90 min
Balance 15 min
Balance 60 min

Upward Plank Pose occurs 74 times in 74 challenges

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 2 w. 14
Arms
Strong Arms in 7 Days 1 w.
Day: 7
1 w. 7
Self-Esteem 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 1 w. 7
Depression 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 2 w. 8
Self-Esteem 2 w. 6
Stress
Anti-Stress in 21 Days 3 w.
Day: 19
3 w. 19
Depression 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 3 w. 7
Back 3 w. 21
Habits
Quit Smoking in 21 Days 3 w.
Day: 1, 2
3 w. 1, 2
Habits 3 w. 17
Energy 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 1 w. 7
Stress 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 4 w. 11, 24
Sex 12 w. 76, 81
Split
Front split in 28 Days 4 w.
Day: 2, 27
4 w. 2, 27
Weight Loss 2 w. 5
Weight Loss 3 w. 4
Weight Loss 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 2 w. 13
Harmony 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 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 1 w. 4
After Pregnancy 2 w. 4
After Pregnancy 3 w. 11, 17
After Pregnancy 4 w. 4, 9
Neck 2 w. 10
Neck 3 w. 5
Neck
Healthy Neck in 28 Days 4 w.
Day: 10, 25
4 w. 10, 25
Head 2 w. 9
Head 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
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