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Upward Plank Pose 2 Vistrita padotthita setubandhasana

: 1 min

: 32 score

: 4 kcal

Favorable effect

Strengthens the hands
Strengthens the wrists
Strengthens the back muscles
Strengthens the glutes
Strengthens the tendons

Contraindications

Pregnancy

Wrists injuries

Technique of execution

Place your arms behind your back. Point your fingers towards your feet. Then spread your legs as far apart as you can. Lift your pelvis up. Press your hands and feet into the floor. Breathe evenly. Avoid pain. Slowly bring your pelvis down to the floor. Rest your hands by your thighs. Bring your feet together.

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

1

If you struggle in this pose, bring your feet together or bend your legs.

Where can I meet

Lesson search

Challenges

Upward Plank Pose 2 occurs 3 times in 3 lessons

Theme	Title	Time
Glutes	Tight Butt 90 min	90 min
Flexibility	Lotus Pose Sequence 90 min	90 min
Joints	Opening of the hip joints 60 min	60 min

Upward Plank Pose 2 occurs 21 time in 20 challenge

Theme	Title	Duration	Day
Back	Royal Posture in 28 Days 4 w. Day: 19	4 w.	19
Abs	6-Pack in 28 Days 4 w. Day: 9, 23	4 w.	9, 23
Arms	Strong Arms in 28 Days 4 w. Day: 16	4 w.	16
Legs	Slender Legs in 28 Days 4 w. Day: 23	4 w.	23
Glutes	Tight Butt Challenge in 28 Days 4 w. Day: 10, 21	4 w.	10, 21
Glutes	Tight Butt in 7 Days 1 w. Day: 5	1 w.	5
Depression	Overcoming Depression in 7 Days 1 w. Day: 7	1 w.	7
Glutes	Tight Butt Challenge in 14 days 2 w. Day: 6, 8, 14	2 w.	6, 8, 14
Depression	Overcoming Depression in 21 Days 3 w. Day: 7	3 w.	7
Glutes	Tight Butt in 21 Days 3 w. Day: 5, 13, 15, 21	3 w.	5, 13, 15, 21
Habits	Stop Drinking in 28 Days 4 w. Day: 26	4 w.	26
Energy	Static complex in 14 days 2 w. Day: 11	2 w.	11
Energy	Static complex in 21 days 3 w. Day: 11	3 w.	11
Back	Yoga for Scoliosis in 21 Days 3 w. Day: 19	3 w.	19
Split	Side split in 28 days 4 w. Day: 25, 27	4 w.	25, 27
Split	Side split in 35 days 5 w. Day: 34	5 w.	34
Weight Loss	Edema Reduction in 21 Days 3 w. Day: 10	3 w.	10
Joints	Hip Opening in 21 Days 3 w. Day: 12	3 w.	12
Joints	Hip Opening in 28 Days 4 w. Day: 19	4 w.	19
Cardio	Healthy Heart in 14 Days 2 w. Day: 2, 6	2 w.	2, 6
Productivity	Yoga for Advanced in 21 days 3 w. Day: 12	3 w.	12

Details of the exercise

Category

Plank Variations

Duration

: 1 minute

Energy consumption

: 4 kcal

Reward

Flexibility

4

Stamina

8

Focus

0

Strength

8

Mobility

6

Balance

6

Popularity 352 out of 444

Rarely used
in ready-made lessons

3 lessons

Rarely used
in ready-made courses

20 challenges

Where can I meet

Lesson search

Challenges

Upward Plank Pose 2 occurs 3 times in 3 lessons

Theme	Title	Time
Glutes	Tight Butt 90 min	90 min
Flexibility	Lotus Pose Sequence 90 min	90 min
Joints	Opening of the hip joints 60 min	60 min

Upward Plank Pose 2 occurs 21 time in 20 challenge

Theme	Title	Duration	Day
Back	Royal Posture in 28 Days 4 w. Day: 19	4 w.	19
Abs	6-Pack in 28 Days 4 w. Day: 9, 23	4 w.	9, 23
Arms	Strong Arms in 28 Days 4 w. Day: 16	4 w.	16
Legs	Slender Legs in 28 Days 4 w. Day: 23	4 w.	23
Glutes	Tight Butt Challenge in 28 Days 4 w. Day: 10, 21	4 w.	10, 21
Glutes	Tight Butt in 7 Days 1 w. Day: 5	1 w.	5
Depression	Overcoming Depression in 7 Days 1 w. Day: 7	1 w.	7
Glutes	Tight Butt Challenge in 14 days 2 w. Day: 6, 8, 14	2 w.	6, 8, 14
Depression	Overcoming Depression in 21 Days 3 w. Day: 7	3 w.	7
Glutes	Tight Butt in 21 Days 3 w. Day: 5, 13, 15, 21	3 w.	5, 13, 15, 21
Habits	Stop Drinking in 28 Days 4 w. Day: 26	4 w.	26
Energy	Static complex in 14 days 2 w. Day: 11	2 w.	11
Energy	Static complex in 21 days 3 w. Day: 11	3 w.	11
Back	Yoga for Scoliosis in 21 Days 3 w. Day: 19	3 w.	19
Split	Side split in 28 days 4 w. Day: 25, 27	4 w.	25, 27
Split	Side split in 35 days 5 w. Day: 34	5 w.	34
Weight Loss	Edema Reduction in 21 Days 3 w. Day: 10	3 w.	10
Joints	Hip Opening in 21 Days 3 w. Day: 12	3 w.	12
Joints	Hip Opening in 28 Days 4 w. Day: 19	4 w.	19
Cardio	Healthy Heart in 14 Days 2 w. Day: 2, 6	2 w.	2, 6
Productivity	Yoga for Advanced in 21 days 3 w. Day: 12	3 w.	12