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Dynamic Upward-Facing Dog 2 Kumbhakordhva mukha shvana kriya

: 1 min

: 47 score

: 9 kcal

Favorable effect

Strengthens the hands
Improves flexibility of the spine
Strengthens the back muscles
Intensively massages the toes
Relaxes the abdominal muscles
Strengthens the core

Contraindications

Pregnancy

Menstruation

Wrists injuries

Technique of execution

Place your hands on the floor. On the inhale push yourself forward. Arching your back inwards so that your weight is distributed between your balls of your feet and hands. On the exhale push your toes into the floor. Slowly bring your pelvis into a plank pose. Then bring your body down to the floor. Arching your back inwards. Continue this movement. On the inhale come into an upward facing dog. On the exhale into a plank pose. Breathe evenly. Then stop this movement. Sit back on your heels.

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

1

If you are unable to get into the full version of the Upward-Facing Dog pose without strain, try practising Sphynx Pose first. Once you feel very comfortable in Sphynx Pose, gradually attempt downward dog for brief holds.

2

When in the posture, focus on relaxing your neck and shoulders pushing your shoulder blades towards your tailbone.

3

In Plank Pose, you can simplify this pose by bringing your knees onto the floor. Try to keep this posture as long as you can.

4

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

5

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

Where can I meet

Lesson search

Challenges

Dynamic Upward-Facing Dog 2 occurs 14 times in 14 lessons

Theme	Title	Time
Energy	Cheer U Up 90 min	90 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 90 min	90 min
Energy	Get Dynamic 30 min	30 min
Energy	Get Dynamic 45 min	45 min
Energy	Get Dynamic 60 min	60 min
Energy	Get Dynamic 90 min	90 min
Digestion	Healthy Digestion 90 min	90 min
Lungs	Lungs Lymphatic Drainage 60 min	60 min
Lungs	Lungs Lymphatic Drainage 90 min	90 min
Energy	Energy Wake Up 60 min	60 min
Energy	Energy Wake Up 90 min	90 min

Dynamic Upward-Facing Dog 2 occurs 19 times in 19 challenges

Theme	Title	Duration	Day
Abs	6-Pack in 14 Days 2 w. Day: 9, 11	2 w.	9, 11
Waist	Slim Waist Challenge in 14 Days 2 w. Day: 13	2 w.	13
Abs	6-Pack in 21 Days 3 w. Day: 16, 18	3 w.	16, 18
Waist	Slim Waist in 21 Days 3 w. Day: 20	3 w.	20
Habits	Quit Smoking in 14 Days 2 w. Day: 6	2 w.	6
Habits	Quit Smoking in 21 Days 3 w. Day: 8, 9, 16	3 w.	8, 9, 16
Habits	Quit Smoking in 28 Days 4 w. Day: 8	4 w.	8
Habits	Stop Drinking in 21 Days 3 w. Day: 19	3 w.	19
Habits	Stop Drinking in 28 Days 4 w. Day: 23	4 w.	23
Back	Yoga for Scoliosis in 21 Days 3 w. Day: 9	3 w.	9
Sex	The prolongation of sexual pleasure for 3 months 12 w. Day: 20, 30	12 w.	20, 30
Split	Front split in 28 Days 4 w. Day: 15	4 w.	15
Weight Loss	Edema Reduction in 21 Days 3 w. Day: 5	3 w.	5
Cardio	Healthy Heart in 7 Days 1 w. Day: 1, 3	1 w.	1, 3
Cardio	Healthy Heart in 14 Days 2 w. Day: 7, 10	2 w.	7, 10
Cardio	Healthy Heart in 21 Days 3 w. Day: 1, 4, 10, 16, 17, 20	3 w.	1, 4, 10, 16, 17, 20
Cardio	Healthy Heart in 28 Days 4 w. Day: 1, 24, 25, 27	4 w.	1, 24, 25, 27
Productivity	Yoga for Advanced in 14 days 2 w. Day: 9	2 w.	9
Productivity	Yoga for Advanced in 21 days 3 w. Day: 18	3 w.	18

Details of the exercise

Category

Plank Variations

Duration

: 1 minute

Energy consumption

: 9 kcal

Reward

Flexibility

8

Stamina

8

Focus

6

Strength

9

Mobility

8

Balance

8

Popularity 315 out of 444

Rarely used
in ready-made lessons

14 lessons

Rarely used
in ready-made courses

19 challenges

Where can I meet

Lesson search

Challenges

Dynamic Upward-Facing Dog 2 occurs 14 times in 14 lessons

Theme	Title	Time
Energy	Cheer U Up 90 min	90 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 90 min	90 min
Energy	Get Dynamic 30 min	30 min
Energy	Get Dynamic 45 min	45 min
Energy	Get Dynamic 60 min	60 min
Energy	Get Dynamic 90 min	90 min
Digestion	Healthy Digestion 90 min	90 min
Lungs	Lungs Lymphatic Drainage 60 min	60 min
Lungs	Lungs Lymphatic Drainage 90 min	90 min
Energy	Energy Wake Up 60 min	60 min
Energy	Energy Wake Up 90 min	90 min

Dynamic Upward-Facing Dog 2 occurs 19 times in 19 challenges

Theme	Title	Duration	Day
Abs	6-Pack in 14 Days 2 w. Day: 9, 11	2 w.	9, 11
Waist	Slim Waist Challenge in 14 Days 2 w. Day: 13	2 w.	13
Abs	6-Pack in 21 Days 3 w. Day: 16, 18	3 w.	16, 18
Waist	Slim Waist in 21 Days 3 w. Day: 20	3 w.	20
Habits	Quit Smoking in 14 Days 2 w. Day: 6	2 w.	6
Habits	Quit Smoking in 21 Days 3 w. Day: 8, 9, 16	3 w.	8, 9, 16
Habits	Quit Smoking in 28 Days 4 w. Day: 8	4 w.	8
Habits	Stop Drinking in 21 Days 3 w. Day: 19	3 w.	19
Habits	Stop Drinking in 28 Days 4 w. Day: 23	4 w.	23
Back	Yoga for Scoliosis in 21 Days 3 w. Day: 9	3 w.	9
Sex	The prolongation of sexual pleasure for 3 months 12 w. Day: 20, 30	12 w.	20, 30
Split	Front split in 28 Days 4 w. Day: 15	4 w.	15
Weight Loss	Edema Reduction in 21 Days 3 w. Day: 5	3 w.	5
Cardio	Healthy Heart in 7 Days 1 w. Day: 1, 3	1 w.	1, 3
Cardio	Healthy Heart in 14 Days 2 w. Day: 7, 10	2 w.	7, 10
Cardio	Healthy Heart in 21 Days 3 w. Day: 1, 4, 10, 16, 17, 20	3 w.	1, 4, 10, 16, 17, 20
Cardio	Healthy Heart in 28 Days 4 w. Day: 1, 24, 25, 27	4 w.	1, 24, 25, 27
Productivity	Yoga for Advanced in 14 days 2 w. Day: 9	2 w.	9
Productivity	Yoga for Advanced in 21 days 3 w. Day: 18	3 w.	18