Sign in
  • More opportunities
    Sign in to the club to access lessons, meditations and challenges Sign in or Register
Language

Dynamic Table Utpithika chalana kriya

1 min
33 score
3 kcal
Dynamic Table
hourglass-icon 1 min
asana miniature
01:00
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
Join the Club to practice this lesson
This lesson is available by subscription

Favorable effect

  • Strengthens the hands
  • Strengthens the wrists
  • Strengthens the lower back
  • Strengthens the hip muscles
  • Strengthens the glutes

Contraindications

Pregnancy
Wrists injuries

Technique of execution

Place your arms behind your back. Bend your legs. On the inhale pressing your palms into the floor. Slowly lift your pelvis up. On the exhale bring your pelvis back down to the floor. Continue this movement. Breathe evenly. Then stop this movement. Bring your pelvis back down to the floor. Straighten your legs.

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 feel any discomfort in your wrists, trying making fists with your hands and bearing the weight on your fists. Put something soft under your fists to make it more comfortable and safe.

Where can I meet

Lesson search
Challenges

Dynamic Table occurs 60 times in 60 lessons

Theme Title Time
Energy
Tibetan gymnastics 25 min
25 min
Glutes
Tight Butt 25 min
25 min
Glutes
Tight Butt 30 min
30 min
Glutes
Tight Butt 45 min
45 min
Glutes
Tight Butt 60 min
60 min
Glutes
Tight Butt 90 min
90 min
Depression
Depression Avoider 15 min
15 min
Depression
Depression Avoider 20 min
20 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
Energy
Energy Booster 15 min
15 min
Energy
Energy Booster 20 min
20 min
Energy
Energy Booster 25 min
25 min
Energy
Energy Booster 30 min
30 min
Energy
Energy Booster 45 min
45 min
Energy
Energy Booster 60 min
60 min
Energy
Energy Booster 90 min
90 min
Energy
Get Dynamic 90 min
90 min
Sex
Feminine Power 45 min
45 min
Sex
Feminine Power 60 min
60 min
Sex
Feminine Power 90 min
90 min
Sex
Healthy Prostate 90 min
90 min
Back
Back Pain Relief 20 min
20 min
Back
Back Pain Relief 25 min
25 min
Back
Back Pain Relief 30 min
30 min
Back
Back Pain Relief 45 min
45 min
Back
Back Pain Relief 60 min
60 min
Back
Back Pain Relief 90 min
90 min
Aging
Yoga 60+ fo Back Pain Relief 20 min
20 min
Aging
Yoga 60+ fo Back Pain Relief 25 min
25 min
Aging
Yoga 60+ fo Back Pain Relief 30 min
30 min
Cardio
Cardio 60 min
60 min
Sex
Male Power 45 min
45 min
Sex
Male Power 60 min
60 min
Sex
Male Power 90 min
90 min
Blood Pressure
Blood Pressure Booster 45 min
45 min
Blood Pressure
Blood Pressure Booster 60 min
60 min
Blood Pressure
Blood Pressure Booster 90 min
90 min
Energy
Energy Wake Up 30 min
30 min
Energy
Energy Wake Up 45 min
45 min
Energy
Energy Wake Up 60 min
60 min
Energy
Energy Wake Up 90 min
90 min
Weight Loss
Weight Loss II 90 min
90 min
Diabetes
Diabetes Prevention 45 min
45 min
Diabetes
Diabetes Prevention 60 min
60 min
Diabetes
Diabetes Prevention 90 min
90 min
Kidneys
Swelling removal 60 min
60 min
Kidneys
Swelling removal 90 min
90 min
Back
Yoga for Scoliosis 90 min
90 min
Sex
Prolongation of pleasure 90 min
90 min
Relax
Releasing Muscle Blocks 30 min
30 min
Relax
Releasing Muscle Blocks 45 min
45 min
Relax
Releasing Muscle Blocks 90 min
90 min
Weight Loss
Fit Body 90 min
90 min
Energy
Hormonal Balance 45 min
45 min
Energy
Hormonal Balance 60 min
60 min
Energy
Hormonal Balance 90 min
90 min

Dynamic Table occurs 50 times in 50 challenges

Theme Title Duration Day
Weight Loss
Weight Loss in 21 Days 3 w.
Day: 20
3 w. 20
Waist
Slim Waist in 28 Days 4 w.
Day: 1, 3, 4, 5, 8
4 w. 1, 3, 4, 5, 8
Arms
Strong Arms in 28 Days 4 w.
Day: 2, 16, 22
4 w. 2, 16, 22
Legs
Slender Legs in 28 Days 4 w.
Day: 5, 8, 9, 11, 17, 21, 22, 23, 25, 26, 28
4 w. 5, 8, 9, 11, 17, 21, 22, 23, 25, 26, 28
Glutes
Tight Butt Challenge in 28 Days 4 w.
Day: 6, 7, 8, 9, 10, 11, 12, 14, 16, 17, 21, 22, 23, 26, 27, 28
4 w. 6, 7, 8, 9, 10, 11, 12, 14, 16, 17, 21, 22, 23, 26, 27, 28
Lower back
Lower Back Pain Relief Challenge in 28 days 4 w.
Day: 1, 2, 4, 5, 10, 11, 14, 16, 23, 27, 28
4 w. 1, 2, 4, 5, 10, 11, 14, 16, 23, 27, 28
Depression
Overcoming Depression in 14 Days 2 w.
Day: 6, 7
2 w. 6, 7
Stress
Anti-Stress in 14 Days 2 w.
Day: 13
2 w. 13
Lower back
Lower Back Pain Relief Challenge in 14 days 2 w.
Day: 3, 7, 12
2 w. 3, 7, 12
Energy
Cheerful Morning in 14 Days 2 w.
Day: 6, 13
2 w. 6, 13
Back
Healthy Spine in 14 Days 2 w.
Day: 12, 14
2 w. 12, 14
Joints
Healthy Joints in 14 Days 2 w.
Day: 2, 7
2 w. 2, 7
Lower back
Lower Back Pain Relief Challenge in 7 days 1 w.
Day: 5
1 w. 5
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: 4
1 w. 4
Glutes
Tight Butt in 7 Days 1 w.
Day: 4, 5, 6, 7
1 w. 4, 5, 6, 7
Energy
Energy Wake Up in 7 Days 1 w.
Day: 6
1 w. 6
Depression
Overcoming Depression in 7 Days 1 w.
Day: 5
1 w. 5
Energy
Energy Wake Up in 14 Days 2 w.
Day: 2, 4
2 w. 2, 4
Glutes
Tight Butt Challenge in 14 days 2 w.
Day: 3, 4, 13, 14
2 w. 3, 4, 13, 14
Stress
Anti-Stress in 21 Days 3 w.
Day: 20
3 w. 20
Depression
Overcoming Depression in 21 Days 3 w.
Day: 5, 13, 14
3 w. 5, 13, 14
Joints
Healthy Joints in 21 Days 3 w.
Day: 9, 14
3 w. 9, 14
Energy
Energy Wake Up in 7 Days 3 w.
Day: 6, 9, 11
3 w. 6, 9, 11
Energy
Cheerful Morning in 21 Days 3 w.
Day: 13, 20
3 w. 13, 20
Glutes
Tight Butt in 21 Days 3 w.
Day: 4, 5, 6, 7, 10, 11, 20, 21
3 w. 4, 5, 6, 7, 10, 11, 20, 21
Legs
Slender Legs in 21 Days 3 w.
Day: 4
3 w. 4
Self-Esteem
Self-Esteem Boost in 21 Days 3 w.
Day: 6, 7
3 w. 6, 7
Lower back
Lower Back Pain Relief in 21 days 3 w.
Day: 5, 10, 14, 19
3 w. 5, 10, 14, 19
Back
Healthy Spine in 21 Days 3 w.
Day: 19, 21
3 w. 19, 21
Habits
Stop Drinking in 21 Days 3 w.
Day: 6
3 w. 6
Stress
Release from anxiety in 7 days 1 w.
Day: 5
1 w. 5
Stress
Release from anxiety in 21 days 3 w.
Day: 16
3 w. 16
Stress
Release from anxiety in 28 days 4 w.
Day: 9
4 w. 9
Back
Yoga for Scoliosis in 21 Days 3 w.
Day: 1, 7, 11
3 w. 1, 7, 11
Back
Yoga for Scoliosis in 28 Days 4 w.
Day: 3, 7, 10, 12, 15, 17, 25
4 w. 3, 7, 10, 12, 15, 17, 25
Sex
The prolongation of sexual pleasure for 3 months 12 w.
Day: 2, 10, 13, 31, 38, 52, 58, 59, 69, 75, 80, 81, 83
12 w. 2, 10, 13, 31, 38, 52, 58, 59, 69, 75, 80, 81, 83
Split
Front split in 28 Days 4 w.
Day: 16, 23
4 w. 16, 23
Weight Loss
Edema Reduction in 7 Days 1 w.
Day: 3
1 w. 3
Weight Loss
Edema Reduction in 14 Days 2 w.
Day: 4
2 w. 4
Weight Loss
Edema Reduction in 21 Days 3 w.
Day: 4, 19
3 w. 4, 19
Weight Loss
Edema Reduction in 28 Days 4 w.
Day: 26
4 w. 26
Joints
Hip Opening in 28 Days 4 w.
Day: 3
4 w. 3
Cardio
Healthy Heart in 7 Days 1 w.
Day: 2, 7
1 w. 2, 7
Cardio
Healthy Heart in 14 Days 2 w.
Day: 2, 6, 11, 14
2 w. 2, 6, 11, 14
Cardio
Healthy Heart in 21 Days 3 w.
Day: 5, 12, 18, 20
3 w. 5, 12, 18, 20
Cardio
Healthy Heart in 28 Days 4 w.
Day: 12, 26, 27
4 w. 12, 26, 27
Productivity
Yoga for Advanced in 21 days 3 w.
Day: 16
3 w. 16
Productivity
Yoga for Advanced in 28 days 4 w.
Day: 26
4 w. 26
Productivity
Yoga for Advanced in 35 days 5 w.
Day: 20, 33
5 w. 20, 33

Details of the exercise

Category
Plank Variations
Duration
1 minute
Energy consumption
3 kcal

Reward

Flexibility
4
Stamina
5
Focus
3
Strength
9
Mobility
8
Balance
4

Popularity 124 out of 444

Often used
in ready-made lessons
60 lessons
Rarely used
in ready-made courses
50 challenges

Where can I meet

Lesson search
Challenges

Dynamic Table occurs 60 times in 60 lessons

Theme Title Time
Energy
Tibetan gymnastics 25 min
25 min
Glutes
Tight Butt 25 min
25 min
Glutes
Tight Butt 30 min
30 min
Glutes
Tight Butt 45 min
45 min
Glutes
Tight Butt 60 min
60 min
Glutes
Tight Butt 90 min
90 min
Depression
Depression Avoider 15 min
15 min
Depression
Depression Avoider 20 min
20 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
Energy
Energy Booster 15 min
15 min
Energy
Energy Booster 20 min
20 min
Energy
Energy Booster 25 min
25 min
Energy
Energy Booster 30 min
30 min
Energy
Energy Booster 45 min
45 min
Energy
Energy Booster 60 min
60 min
Energy
Energy Booster 90 min
90 min
Energy
Get Dynamic 90 min
90 min
Sex
Feminine Power 45 min
45 min
Sex
Feminine Power 60 min
60 min
Sex
Feminine Power 90 min
90 min
Sex
Healthy Prostate 90 min
90 min
Back
Back Pain Relief 20 min
20 min
Back
Back Pain Relief 25 min
25 min
Back
Back Pain Relief 30 min
30 min
Back
Back Pain Relief 45 min
45 min
Back
Back Pain Relief 60 min
60 min
Back
Back Pain Relief 90 min
90 min
Aging
Yoga 60+ fo Back Pain Relief 20 min
20 min
Aging
Yoga 60+ fo Back Pain Relief 25 min
25 min
Aging
Yoga 60+ fo Back Pain Relief 30 min
30 min
Cardio
Cardio 60 min
60 min
Sex
Male Power 45 min
45 min
Sex
Male Power 60 min
60 min
Sex
Male Power 90 min
90 min
Blood Pressure
Blood Pressure Booster 45 min
45 min
Blood Pressure
Blood Pressure Booster 60 min
60 min
Blood Pressure
Blood Pressure Booster 90 min
90 min
Energy
Energy Wake Up 30 min
30 min
Energy
Energy Wake Up 45 min
45 min
Energy
Energy Wake Up 60 min
60 min
Energy
Energy Wake Up 90 min
90 min
Weight Loss
Weight Loss II 90 min
90 min
Diabetes
Diabetes Prevention 45 min
45 min
Diabetes
Diabetes Prevention 60 min
60 min
Diabetes
Diabetes Prevention 90 min
90 min
Kidneys
Swelling removal 60 min
60 min
Kidneys
Swelling removal 90 min
90 min
Back
Yoga for Scoliosis 90 min
90 min
Sex
Prolongation of pleasure 90 min
90 min
Relax
Releasing Muscle Blocks 30 min
30 min
Relax
Releasing Muscle Blocks 45 min
45 min
Relax
Releasing Muscle Blocks 90 min
90 min
Weight Loss
Fit Body 90 min
90 min
Energy
Hormonal Balance 45 min
45 min
Energy
Hormonal Balance 60 min
60 min
Energy
Hormonal Balance 90 min
90 min

Dynamic Table occurs 50 times in 50 challenges

Theme Title Duration Day
Weight Loss
Weight Loss in 21 Days 3 w.
Day: 20
3 w. 20
Waist
Slim Waist in 28 Days 4 w.
Day: 1, 3, 4, 5, 8
4 w. 1, 3, 4, 5, 8
Arms
Strong Arms in 28 Days 4 w.
Day: 2, 16, 22
4 w. 2, 16, 22
Legs
Slender Legs in 28 Days 4 w.
Day: 5, 8, 9, 11, 17, 21, 22, 23, 25, 26, 28
4 w. 5, 8, 9, 11, 17, 21, 22, 23, 25, 26, 28
Glutes
Tight Butt Challenge in 28 Days 4 w.
Day: 6, 7, 8, 9, 10, 11, 12, 14, 16, 17, 21, 22, 23, 26, 27, 28
4 w. 6, 7, 8, 9, 10, 11, 12, 14, 16, 17, 21, 22, 23, 26, 27, 28
Lower back
Lower Back Pain Relief Challenge in 28 days 4 w.
Day: 1, 2, 4, 5, 10, 11, 14, 16, 23, 27, 28
4 w. 1, 2, 4, 5, 10, 11, 14, 16, 23, 27, 28
Depression
Overcoming Depression in 14 Days 2 w.
Day: 6, 7
2 w. 6, 7
Stress
Anti-Stress in 14 Days 2 w.
Day: 13
2 w. 13
Lower back
Lower Back Pain Relief Challenge in 14 days 2 w.
Day: 3, 7, 12
2 w. 3, 7, 12
Energy
Cheerful Morning in 14 Days 2 w.
Day: 6, 13
2 w. 6, 13
Back
Healthy Spine in 14 Days 2 w.
Day: 12, 14
2 w. 12, 14
Joints
Healthy Joints in 14 Days 2 w.
Day: 2, 7
2 w. 2, 7
Lower back
Lower Back Pain Relief Challenge in 7 days 1 w.
Day: 5
1 w. 5
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: 4
1 w. 4
Glutes
Tight Butt in 7 Days 1 w.
Day: 4, 5, 6, 7
1 w. 4, 5, 6, 7
Energy
Energy Wake Up in 7 Days 1 w.
Day: 6
1 w. 6
Depression
Overcoming Depression in 7 Days 1 w.
Day: 5
1 w. 5
Energy
Energy Wake Up in 14 Days 2 w.
Day: 2, 4
2 w. 2, 4
Glutes
Tight Butt Challenge in 14 days 2 w.
Day: 3, 4, 13, 14
2 w. 3, 4, 13, 14
Stress
Anti-Stress in 21 Days 3 w.
Day: 20
3 w. 20
Depression
Overcoming Depression in 21 Days 3 w.
Day: 5, 13, 14
3 w. 5, 13, 14
Joints
Healthy Joints in 21 Days 3 w.
Day: 9, 14
3 w. 9, 14
Energy
Energy Wake Up in 7 Days 3 w.
Day: 6, 9, 11
3 w. 6, 9, 11
Energy
Cheerful Morning in 21 Days 3 w.
Day: 13, 20
3 w. 13, 20
Glutes
Tight Butt in 21 Days 3 w.
Day: 4, 5, 6, 7, 10, 11, 20, 21
3 w. 4, 5, 6, 7, 10, 11, 20, 21
Legs
Slender Legs in 21 Days 3 w.
Day: 4
3 w. 4
Self-Esteem
Self-Esteem Boost in 21 Days 3 w.
Day: 6, 7
3 w. 6, 7
Lower back
Lower Back Pain Relief in 21 days 3 w.
Day: 5, 10, 14, 19
3 w. 5, 10, 14, 19
Back
Healthy Spine in 21 Days 3 w.
Day: 19, 21
3 w. 19, 21
Habits
Stop Drinking in 21 Days 3 w.
Day: 6
3 w. 6
Stress
Release from anxiety in 7 days 1 w.
Day: 5
1 w. 5
Stress
Release from anxiety in 21 days 3 w.
Day: 16
3 w. 16
Stress
Release from anxiety in 28 days 4 w.
Day: 9
4 w. 9
Back
Yoga for Scoliosis in 21 Days 3 w.
Day: 1, 7, 11
3 w. 1, 7, 11
Back
Yoga for Scoliosis in 28 Days 4 w.
Day: 3, 7, 10, 12, 15, 17, 25
4 w. 3, 7, 10, 12, 15, 17, 25
Sex
The prolongation of sexual pleasure for 3 months 12 w.
Day: 2, 10, 13, 31, 38, 52, 58, 59, 69, 75, 80, 81, 83
12 w. 2, 10, 13, 31, 38, 52, 58, 59, 69, 75, 80, 81, 83
Split
Front split in 28 Days 4 w.
Day: 16, 23
4 w. 16, 23
Weight Loss
Edema Reduction in 7 Days 1 w.
Day: 3
1 w. 3
Weight Loss
Edema Reduction in 14 Days 2 w.
Day: 4
2 w. 4
Weight Loss
Edema Reduction in 21 Days 3 w.
Day: 4, 19
3 w. 4, 19
Weight Loss
Edema Reduction in 28 Days 4 w.
Day: 26
4 w. 26
Joints
Hip Opening in 28 Days 4 w.
Day: 3
4 w. 3
Cardio
Healthy Heart in 7 Days 1 w.
Day: 2, 7
1 w. 2, 7
Cardio
Healthy Heart in 14 Days 2 w.
Day: 2, 6, 11, 14
2 w. 2, 6, 11, 14
Cardio
Healthy Heart in 21 Days 3 w.
Day: 5, 12, 18, 20
3 w. 5, 12, 18, 20
Cardio
Healthy Heart in 28 Days 4 w.
Day: 12, 26, 27
4 w. 12, 26, 27
Productivity
Yoga for Advanced in 21 days 3 w.
Day: 16
3 w. 16
Productivity
Yoga for Advanced in 28 days 4 w.
Day: 26
4 w. 26
Productivity
Yoga for Advanced in 35 days 5 w.
Day: 20, 33
5 w. 20, 33
Урок 509 ( Dynamic Table )

1 / 1 асан
asana
01:00
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.
app-store button google-play button

How was your practice?

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

NaN more hour of yoga until level
rewards
challenges
lessons
Unlimited
access for club members Join the Сlub
Language
Log out
Go to profile

Subscription active

NaN days left
365 days
Your opportunities
  • Intensive Yoga challenges
  • 500+ Asanas and Yoga exercises
  • Yoga videos from 10 to 90 minutes
  • Meditations from 5 to 30 minutes
  • Personal statistics and points

Terms of Use and Privacy Policy

Where to send the gift?

Thank you!

We will try to deliver the mat as soon as possible

Dynamic Table: video with the correct technique of performing the asana

Information about asana
Technique of execution

Dynamic Table: 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!

Go to