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Dynamic One-Legged Forearm Plank Vistritakapada makara kriya

1 min
54 score
14 kcal
Dynamic One-Legged Forearm Plank
hourglass-icon 1 min
asana miniature
00:58
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 gluteus maximus
  • Strengthens the core

Contraindications

Pregnancy
High blood pressure

Technique of execution

Place your elbows on the floor. Straighten your legs and press your toes into the floor. Raise your right leg up as high as you can. On the exhale come back down to the floor. Now raise the left leg up. Continue this movement. Point your toes back towards yourself. Focus on your breath. Find the rhythm of movement that is comfortable for you. Then stop this movement. Kneel down.

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 struggle to lift your legs, try to change the angle of your Plank Pose, placing your hands on a chair, table, or piles of books. While repeating the exercise, try to bring your hands down onto the floor.

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Challenges

Dynamic One-Legged Forearm Plank occurs 1 time in 1 lesson

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Lungs
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Dynamic One-Legged Forearm Plank occurs 7 times in 9 challenges

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Flexibility
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Day: 16, 28
4 w. 16, 28
Weight Loss
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Day: 4
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Day: 25
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Energy
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Day: 17, 20, 22
4 w. 17, 20, 22
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Energy
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Day: 23
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4 w. 19

Details of the exercise

Category
Plank Variations
Duration
1 minute
Energy consumption
14 kcal

Reward

Flexibility
4
Stamina
12
Focus
4
Strength
16
Mobility
4
Balance
14

Popularity 391 out of 444

Rarely used
in ready-made lessons
1 lesson
Rarely used
in ready-made courses
9 challenge

Where can I meet

Lesson search
Challenges

Dynamic One-Legged Forearm Plank occurs 1 time in 1 lesson

Theme Title Time
Lungs
Lungs Lymphatic Drainage 60 min
60 min

Dynamic One-Legged Forearm Plank occurs 7 times in 9 challenges

Theme Title Duration Day
Flexibility
Flexible Body in 28 Days 4 w.
Day: 16, 28
4 w. 16, 28
Weight Loss
Weight Loss in 28 Days 4 w.
Day: 4
4 w. 4
Stress
Anti-Stress in 28 Days 4 w.
Day: 25
4 w. 25
Energy
Energy Wake Up in 28 Days 4 w.
Day: 17, 20, 22
4 w. 17, 20, 22
Energy
Static complex in 14 days 2 w.
Day: 10
2 w. 10
Energy
Static complex in 28 days 4 w.
Day: 23
4 w. 23
Back
Yoga for Scoliosis in 28 Days 4 w.
Day: 19
4 w. 19
Урок 421 ( Dynamic One-Legged Forearm Plank )

1 / 1 асан
asana
00:58
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

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Dynamic One-Legged Forearm Plank: video with the correct technique of performing the asana

Information about asana
Technique of execution

Dynamic One-Legged Forearm Plank: 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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