The husband comes home from work, and the wife says to him: Don't take off your clothes. Go beat your neighbor's face! - My husband's eyes instantly became bloodshot. He jumps out onto the landing and rings the doorbell. The wife hears loud sounds of massacre and obscene abuse ... A few minutes later, the husband returns and, out of breath, asks: Well, why did I beat him? - For what ... For what ... I sit at home all day alone - boring things-ah-ah-ah!

Psychological Games: Karpman's Triangle

Now many people interested in psychology and theories of communications and transactions. It is known that the American psychotherapist Eric Berne created transactional analysis, studied and classified "games that people play." Based to some extent on his theories, Stefan Karpman described one of the most common communication models to which many (though not all) psychological games can be reduced. This model is called the "Karpman triangle". And such a triangle, alas, is quite common in our society: perhaps because of the "national Russian fun - to look for someone to blame." And to look for in order to punish him.

For the task "to find and punish the culprit" is one of the main tasks in such a triangle.

In contrast to the classic Burns games, conducted on the principle of Personality-Personality or Personality-Group, the Karpman triangle provides for three "participants", all three having their own roles in it. And another one characteristic feature of this triangle - the participants in it constantly change their roles: therefore, such a "game" does not get bored for a long time and often takes on a chronic character. Of course, each role there has its advantages, so at first the participants can play in the Karpman triangle even with pleasure: but then the time inevitably comes when the destructiveness of this model becomes higher than its possible productivity, moreover, there is a change of roles, and at a certain moment the game starts to get pleasure someone one: due to the destructive impact on the other two participants. And the rest can only be kept in such a triangle by the fact that they are now unconsciously waiting for their turn to change roles and have fun.

Many who got involved in this communication model would like to get out of it, but they don’t know how to do it. And in general, they often cannot figure out that they have been rotating in the Karpman triangle for years.

Let's take a look at first

Karpman's triangle as a kind of primary model is found in the most different types relationships. And of course, I only give a schematic summary of it: reality can depend on many other things. From the same accentuations and motivations, from the internal problematics of each participant superimposed on the triangle scheme, from social attitudes, etc. etc. But in any case, this conditional scheme, at least in the first approximation, can help to understand the approximate structure of relationships and probable "cause-and-effect relationships."

So, this triangle is made up of: Sacrifice, Persecutor and Savior.

The Savior in the Triangle is an iconic role. To be a Savior is prestigious in the understanding of many, and that is why it is easiest to pull a potential third participant into a triangle.

The victim is someone offended. Someone who seems to be initially suffering. Most often, the Karpman triangle is built around the Victim, through the efforts of the Victim and on her initiative. And as a rule, the Victim herself has no idea how it will turn out a little later.

The Persecutor is always defined in terms of the Victim. Anyone who puts pressure on her, causes some kind of trouble, etc. The victim seeks some kind of help by turning to the Savior. And if the Savior takes on this role and undertakes to help, not realizing the background of what is happening - that's it, the triangle has taken place.

And then the destructiveness of this game begins to manifest itself. Because when the Savior begins to actually "save" - ​​the Victim changes his point of view and begins to defend his former Persecutor: in this way the Savior becomes the Persecutor ("bad", the one who is complained about and who is considered to be guilty of everything), the former Persecutor becomes the Victim ( because now he is offended), and the former Sacrifice is the Savior.

Actually, for the sake of this very role, all participants in the triangle endure the deprivation of two other roles in this game: for the Savior, as already mentioned, is a prestigious role, very pleasant to many, and besides, it makes it possible to practically easily (albeit temporarily) feel his importance and raise your self-esteem. And it doesn't matter that later you can get certain troubles for this: on the other hand, you have been a Savior, and perhaps you will soon be still, since the roles in Karpman's triangle change in a circle throughout the entire - sometimes quite long - game.

And here we get another, at least preliminary, answer to the question of who is at risk of becoming such a Savior (that is, a potential participant in the Karpman triangle): those who have no other way to realize their significance, or they do not see him or do not want to see him (as option - a different meaning of life is realized much more difficult, but here - everything is much easier and, as it were, at someone else's expense).

The initiator of the creation of the Karpman triangle is one, as a rule. In fact, this is what Bern calls the Leader. Often the game begins with the fact that this Leader himself tries to be the Savior, he does not succeed: that is, he is rebuffed for his obsessive actions. And then he calls on someone third, becoming a Victim, and appointing his former "object of salvation" as the Persecutor: "Here, he offended me, he does not obey me, he is this, he is this, - punish him, influence him, give him reason ! " And when "admonition" occurs, the original Sacrifice actually returns to its "savior" role, which now it will quite succeed.

Of course, it often happens that the destructiveness of such a Karpman triangle extends to the Leader himself, and he also suffers quite realistically, but he does not notice this either, because he lives again by inertia and according to ready-made scenarios. And the fact that in fact he is already feeling uncomfortable may not be felt at first: he will simply think that he, for example, has played the Sacrifice. And when he wants to get out of "this role" - on the contrary, it does not work anymore. The situation has gone too far in its destructiveness. Then he (or she) comes to a psychotherapist and asks, for example, "to keep the family" or "to return to the old life", or something like that. And in fact he asks to "return the previous game, where he was the Leader." But the situation has already changed, and sometimes so dramatically that others have already become the leaders in it.

The Karpman triangle can be predicted if they turn to you for help, but at the same time, when you try to start with a detailed analysis of the situation and determine the possible degree of your participation in it (that is, do not rush headlong into being drawn there in the role of the Savior), you are offended. And they do not ask for "advice and participation" in itself, but for help in something destructive and, moreover, implying a certain scenario of your action: "Don't just save me, but, saving me, punish that one! .." That is, you are invited into a triangle not just a Savior, but "a punishing Savior, who in the future must turn out to be a Persecutor." Therefore, do not rush to help someone if you are required of a very specific "narrowly focused" help: especially related to the fact that you have to directly influence someone's behavior.

Alas, Karpman's triangles are quite common in our society. There are many of them in family relationships (wife-husband-parent of wife (husband), grandmother-mom-daughter and grandfather-dad-son, often the so-called "love triangle" becomes Karpman's triangle), in relations between workers (boss - employee - another employee or external consultant), in psychotherapy and especially in the treatment of addictions (patient - patient's relative - doctor), and so on and so forth.

Let's take a closer look at the manifestation of the Karpman triangle in dependencies. Moreover, in the most diverse, not only of a pharmacological nature.

In such a triangle, it is not dependence that becomes the basis, but what many colleagues now call "CO dependence" (although I do not really like this term in its essence - I talked about this in the article on Dependencies and I will say more below.)

So, the codependent (we will at least use this term here for brevity) almost consciously forms and maintains the notorious Karpman triangle in relations with the dependent. Including because in this situation, he personally has the opportunity of his choice, "at will and mood" to be in all three of his roles:

Victims (telling others how hard it is with the addict, and collecting coupons from this);

The persecutor (when the Addict once again falls into his addiction, and the codependent scolds him for this, he will reprimand him, or even throw out his aggression on him - but without emphasizing that the Codependent himself sometimes provokes a breakdown situation);

And the Savior, and in a variety of forms. This is for him the main, basic, most valuable role: because it is, in fact, the realization of his own "human significance", and even the meaning of life.

Very often codependents form in addicts a certain sense of guilt for their addiction: so that the person being saved does not really "rebel", and that the role of the Victim can be played only according to their mood and only where coupons are given for this, and not to be a victim in reality because it is not the task of the codependent.

That’s why I don’t really like the term “codependent” in essence: because I mean something like “subordination of addiction”, addiction is presented as a leading and definable thing, but in fact the “codependent” manipulates the addict as he wants.

And even if the addict develops a desire to escape from this triangle and he sets himself the task of "buying off" - it is not so easy. For the codependent in the triangle not only creates a sense of guilt, but also maintains it constantly. The game task of the Codependent Savior is to prevent "complete ransom" (hence phrases like "Yes, I did so much for you, you will not pay off your whole life!")

Moreover, when the addict pays off for "his past deeds", the Savior "does more and more favors" - although he forgets to ask whether the "saved" needs them. But these favors (more precisely, their very fact) are needed by the Savior himself in order to maintain the "feeling of guilt and duty" again and again, so that the addict never managed to "pay off completely", and the addict did not have "moral strength and strength to break out of this triangle." moral right ".

Many codependents benefit from the myth that this kind of relationship, held together by Karpman's triangle, is "great and correct love." Hanging this "sacred label" on clearly destructive relationships, they seem to protect them from "encroachments", including by the psychotherapist, who intends to calculate this destructiveness and show it to the codependent himself. It's like a "preconscious defense". For in these relations the codependent manipulates the addict in his own interests, but presents it as "the highest act of self-sacrifice": "How can I leave him like that!" And this despite the fact that sometimes “abandoning” this or that addict, that is, “giving him the right to self-determination up to separation,” is precisely the real way to his salvation. But for a codependent who operates within the Karpman triangle and, what is more important, who does not want to give up this framework, the realization of this is NOT FAVORABLE.

Often this kind of "right love", no matter how sad, becomes almost the only chance of "realization" for a woman who does not see (or, again, does not want to see, does not want to spend additional energy on it) for herself a different self-realization and other "finding the meaning of life." Plus, the notorious double morality of our society, as it were, produced, until recently, a bunch of "a patient woman is good and the right woman". And now women who want to" be considered good and correct ", but just put up with something that they do not like is hard (which is understandable, living people), and equip for themselves such triangles with addictions of husbands or children. Including so that outwardly their own life looked like "humility, patience and carrying a heavy burden necessary for a high assessment of society," but in fact it would be hidden manipulation "for pleasure", beneficial primarily to the woman herself, again the purpose of its self-realization, where, in fact, the addict turns out to be extreme.

And in this case, even if the exit from such a Karpman triangle is in front of such a woman-Codependent, it is still more profitable for her on an unconscious level to treat this situation not as a problem that has a solution, but as "carrying the cross". But when someone from the surrounding society tries to build on her situation his Karpman triangle with himself in the role of the Savior (when the "codependent" plays a Sacrifice on people for coupons), then from such a lady he will receive only different options psychological game "Yes, but". Moreover, she will not fail to play such a game in a psychotherapist's office, to which she may appear “supposedly to solve a problem” according to the principle “I did everything for this, I even went to a psychotherapist, but still this problem is not being solved”.

Of course, a man can also act as a codependent, but due to the above reasons, this happens more often with women.

By the way, we are talking about a triangle, but there is still no third vertex: in question about the couple "Dependent-Codependent". But the role of the third peak in this triangle can be played by anyone: the state, the police, the boss at work, relatives, friends, neighbors, just the people around them, the same psychotherapist, narcologist, etc. Moreover, a lot depends on what role in this triangle at a given moment the codependent himself will choose in the first place.

Applicable to family psychotherapy - spouses who are in conflict and are not ready to compromise to resolve it often try to drag the therapist into the Karpman triangle. Moreover, each of the spouses hopes to take the position of the Victim, and thus get the opportunity to say to the other, "If not for you! ..". By the way, pay attention: in such conflicts with an internal intention to build a triangle, Karpman, each of the parties seeks to "find the culprit," and does not admit that both could somehow contribute to the family discord.

But for the triangle, a third party is needed - and the spouses turn to the "arbitrator": if not to a friend or girlfriend, then to a psychotherapist. Precisely so that he would become the "Punishing Savior" necessary for the construction of the Karpman triangle.

Most often, one side applies for "consultation": with an order "to influence the other side, because he or she is behaving incorrectly." Even in a fairly frequent order "help save the family", Karpman's subtext usually sounds like "tell my husband (wife) that the way he (a) behaves now is not good, and let him behave as I say." But when such a customer hears from a psychotherapist who does not want to fall into the Karpman triangle, the answer is "if you have problems because of the behavior of your husband (wife), let's talk about your problems, and if your spouse has problems, then let the spouse address himself. personally "- the customer is puzzled at best, and offended at worst. For he gets frank frustration: expectations were not met, the triangle was not built.

Sometimes it is more difficult: both spouses ask for "family counseling", clearly declaring their intention to "solve problems together" - but each of them unconsciously expects that he will be able to build the notorious triangle with the other spouse in the role of the Persecutor (who is to blame for all the problems) ... And then it turns out that both of them go to a psychotherapist with opposite orders: each wants to become a Victim, but there can be only one Victim (or none at all, if the psychotherapist does not build such a triangle). Therefore, obligatory preliminary interviews with each of the spouses separately help the psychotherapist to figure out whether the proposed consultation will succeed in such an intersection of orders.

Like any system with positive feedback (that is, an action causes an even stronger action, and so on in a circle), Karpman's triangle tends to strengthen: moreover, to an intensification of the destructive state in which the Persecutor pushes the Victim more and more.

In other words, such a triangle is a psychological game in which two participants somehow conspire against the third. Therefore, in this model, they constantly beat someone: psychologically, and sometimes even physically. And at the same time, everyone holds on to this communication model, so that, in turn, when the roles are once again changed, they can also "beat" the other, as they recently beat him.

The internal resources of the participants in such a triangle are wasted quite unproductively. There is practically no win in this game: or rather, the win is seeming there, as in old story about two cowboys, each of whom argued with the other that he would eat up human waste for five dollars, and then it turned out that both ate this waste for free. Only in Karpman's triangle do all three of them "gorge on" in this way.

Even in this triangle, internal tension is constantly growing: which is not surprising if there is always someone "beaten". And when the tension reaches its limit, a kind of explosion occurs, and the system collapses spontaneously. Moreover, with rather serious consequences for all participants. Of course, even after the explosion, some of them may have an incentive to form a new triangle, but at least they do not always have the strength for this.

The destructiveness of Karpman's model of communication is, of course, not visible at first, and therefore it is easy to get there: but getting out is extremely difficult. The essence of psychotherapy in the case of working with one or another Karpman triangle is to help one or another to open this closed circuit: given the fact that for almost all participants playing in a triangle, as mentioned above, has a conditional pleasantness. And any breaking of a psychological game, even a palpably destructive one, is always painful. And here it is important that the client understands what benefits he will receive by leaving this triangle: the benefits of liberation from codependency, from meaningless walking in circles, from periodic "psychological beatings". Benefit to independently build your life, without looking back at other participants in the game. If a person is able to perceive such a benefit as something valuable and significant for himself, it will be easier for him to get out of the triangle.

And I, as a counseling psychotherapist, can help in such cases only to those who themselves turn to me for assistance, and at the same time will be ready to actively work with me to change their life situation. Only then, having freed himself from the destructive model of communication, he will be able to become an independent person, gain the opportunity to build his life for himself according to his own criteria and manage it independently: of course, if all this is important, valuable and meaningful for him.

In other words, the price of getting out of such a Karmpan triangle is the willingness to take on the solution to one's problems and take responsibility for these decisions: even if the exit itself is carried out with the help of a psychotherapist.

Hello dear readers! We continue to get acquainted with the most basic asanas of Hatha yoga. Can not imagine classical practice yoga without this asana. Trikonasana triangle pose will strengthen your body and make it more flexible. It is due to the good effect that one gets from regular asana practice that it is present in almost all classes.

Asanas that are performed from a standing position are the foundations of Hatha yoga. It is they who develop stamina and strength in a person. They teach how to get rid of stress and resist it. The asana, which we are considering today, is both simple and difficult.

It has a complex effect on the body, like many others. The triangle pose strengthens the back and legs. Due to the fact that the arms and legs must be pulled in different directions, the asana opens the chest. In the process of regular training, it is this practice that will help you learn how to maintain balance, both physical and mental. To do this, learn how to properly distribute the efforts of the body, legs and arms.

How to do it correctly.

1. Spread your legs about one meter apart. Stretch your arms to the sides, while your palms should be turned up.
2. Expand your right foot all the way to the right. And the left - 45 degrees to the right, too.
3. Take a deep breath and try to stretch both sides up. Exhale and bend to the right. At the same time, we put our right hand on the floor at the foot or on the instep of our foot.
4. Stretch the left hand up. Rib cage at the same time it expands.
5. Stretching the spine, stretch the neck and fix our gaze on the left palm.
6. We keep calm, even breathing and we are in the asana for about 20 seconds.
7. Then we take a breath, rise and do the exercise in the other direction.
Before doing the exercise the other way, try to release all the tension from yourself.

Check the correctness of execution:

• Feet should be firmly pressed to the floor.
• Legs should be straight. The knees are pulled up.
• Pull your tailbone down and your forehead up to lumbar the spine was extended and straightened as much as possible.
• The ribcage is fully open and extended to the left.
• The shoulders are located in one line perpendicular to the floor and also unfolded.

Make sure that the body is in the same plane. The greater effect of the asana can be obtained in this way:

1. Press the pads of the feet even more tightly to the floor and raise the toes, increasing the tension in the "arch" of the foot.
2. diligently reach for the hand, which is at the top, expanding the chest as much as possible.

Execution error.

Often, beginners try to lean as low as possible. But at the same time, the body moves forward. The pelvis shifts back. Make sure to keep these body parts in the same plane with your feet.

The pose can be deepened.

To do this, you need to strengthen the turn of the body. Place the palm of your lower hand near the inner edge of your foot. This creates additional force for turning the body.

How to learn to align (control) the correctness of the posture.

Trikonasana requires careful alignment. There is some difficulty in the technique of execution, but this is only in the first lessons. Then you yourself will feel how and what needs to be corrected. Let's concentrate our attention, friends, on the pelvic and abdomen area. These body parts should point straight ahead.

If hip joints not very mobile, it is quite difficult to do this. We try to direct the tailbone and right buttock to the left heel. We raise left side pelvis so that the ribcage and abdomen are directed strictly forward.

The hip and knee of the right leg should not be turned inward. There should be no discomfort during execution. Do everything gradually and then everything will work out, I assure you! There is nothing wrong with the asana starting to work out a little later. The main thing is to practice and not deviate from your intentions to become healthier and more resilient.

Try to pull both sides evenly. Do not squeeze one or round the other side. Imagine that the hands are rays that come from the heart. Pull them out more actively. The shoulders should be away from the head. Left hand goes straight up, does not deviate either forward or backward.

The ribcage is directed towards the ceiling. Look forward, not up. The mind must remain calm. Try to make your breathing even. Feel your body. Listen to the sensations in it. The main thing is the regularity of the classes. Don't be afraid to change the distance between your feet or turn your pelvis at different angles.

You can make an inverted triangle of Parivritta Trikonasanu - this is the reverse of the posture described above. The breath itself and the body will tell you how and what to change. Follow their instructions. Just watch what is happening in you.

Results from exercise.

The effect of practice will not keep you waiting long. You will feel the hip joints become more flexible. The muscles of the legs and ankles have been strengthened. The tension in the neck area disappeared. This asana is also very beneficial for the lower back. The chest opened and breathing became more complete.

There are also contraindications, and you shouldn't forget about them. These are pains in the sacrum. It is also not recommended to practice for hip injuries. And for pregnant women in the third trimester, this benefit is also not recommended by experts.

So we got acquainted with another yoga practice. Practice my friends and invite your friends to the pages of my blog to explore further all important aspects ancient science. Waiting for you! Until next time!

Yoga in ten lessons Jean-Marie Deschamps

Exercise 47. Triangle (option)

Exercise 47. Triangle (option)

This method should be combined with the one given above (pp. 86-87). Turning to the right, then to the left and tilting your torso, return to initial position: Stand straight with legs apart, arms extended horizontally along the line of the shoulders. Without turning, tilt your torso to the right so that it is at right angles to the line of the legs, and touch right hand sock right legs (fig. 48). Straighten up again, take a breath and repeat the same movements, but in left side. This method is more difficult than the first. The head is slightly turned, the face is turned towards the ceiling.

Rice. 48. "Triangle" (option)

From the book Yoga in Ten Lessons the author Deschamps Jean-Marie

Exercise 28. Triangle Stand straight with legs apart. The wider you place them, the more correct the pose will be. Raise your hands horizontally, palms up. Take a deep breath two or three times. Rotate your torso as far as possible to the right; hands at this time should remain on

From the book Yoga Therapy. A New Look at Traditional Yoga Therapy the author Sivananda Swami

Exercise 35 Perfect Pose (Preparation and Option One) In addition to the rug or mat you usually practice on, you will need (at first) a fairly large pillow and a rolled up rug. Sit in the center of the pillow, place the rolled up rug under the seat. Hips

From the book Heart of Yoga the author Vivekananda swami

Exercise 36. Perfect pose (option two) Some people find this option easier than the first. Place the right foot (or left) along the left (or right) lower leg, place the heel in the groin fold (the genitals will be between the lower leg and thigh, behind the heel).

From the book How to Change the World, or Start with Yourself (Book 3) the author Malyarchuk Natalia Vitalievna

Exercise 44. Deep bow (option) First, perform the "Trapeze". Raise your hands (they should remain in the same vertical plane) with your palms together as high as possible, bringing them closer to your ears. Breathe deeply all this time (which is quite natural). Then, don't

From the book School of Out-of-Body Travel [Version II - August 2011] the author Rainbow Mikhail

Exercise 45. Wood (option) The difference in this option is that the foot is pressed not to the inner, but to the front of the thigh. Rice. 46. ​​Tree (Option) As you practice and succeed in Perfect Pose, you have developed flexibility in your legs and ankles. The sole looks up

From the book Help orders author Hellinger Bert

From the book Four Yogas the author Vivekananda swami

The triangle of love We can imagine love as a triangle, each corner of which corresponds to one of its inseparable properties. There cannot be a triangle without three angles and there cannot be true love without the following three properties. The first corner of the triangle of love is

From the book of 100 traps in personal life. How to recognize and bypass them the author Petrushin Sergey

From the book For you boys author Leshchinskaya V.V.

Bermuda Triangle of Attempts Successful entry into the phase depends on two factors: the quality and number of attempts to enter it. Accordingly, the more quality attempts, the more chances you have to survive the phase. However, almost all practitioners are faced with certain

For the exercise, you will need a rope about six meters long and a blindfold for each participant. Before starting this exercise, it is advisable not to show the rope to the participants.

The exercise itself begins with the fact that all participants stand in a wide circle, they are blindfolded. A rope is placed in the center of the circle. Participants must take this rope in their hands and make an equilateral triangle out of it. This should be done without peeping, constantly holding the rope in your hands (suspended).

Having formed an equilateral triangle, the participants should ask the facilitator, who observes from the side, whether they have coped with the task or not. If it does not work out, the participants continue their attempts to make a triangle.

When the leader is satisfied, the participants carefully put the rope on the ground, remove the bandages and look at their work themselves.

The exercise can be complicated in several ways. A restriction can be introduced that the rope should not touch the ground at all after the participants have lifted it into the air. If at least one tip touches the ground, the rope is placed on the ground, the participants return to their starting position (in a circle).

Another complication may be that the participants must form a triangle around some tree.

At the very beginning, the leader may tangle the rope a little. In this case, the task of the participants will include preliminary untangling of the rope.

If the group is large, the participants can make two triangles. In this case, two ropes are placed in the center of the circle (they can also be slightly confused with each other). Participants are calculated for the first or second. The first numbers make one triangle, the second another.

1. Pose of a triangle
Muscles of the press, arms, legs, thighs and muscles-stabilizers work
Stand up straight, place your feet at a distance of 90–100 cm from each other. Spread your arms out to the sides at shoulder level. Keeping your hands in line and not bending your elbows, rotate the toe of your right foot 90 degrees, lean to the right, place your hand right hand at the ankle of the right leg, look up. Return slowly to the starting position. Do the exercise in the opposite direction. Repeat the exercise.

2. Bend forward with straight legs
Muscles of the press, legs, buttocks, thighs and stabilizer muscles work
Stand straight with your feet together, and lower your arms along your body. Relax your muscles. Without arching your back, slowly bend forward and, keeping your legs straight, place your hands on your legs just below your knees (you can try to put them on your ankles, ideally on the floor), then slowly return to the starting position. Repeat the exercise.
3. Tilt with palms touching the floor
The muscles of the buttocks, back, abs and shoulders work
Stand straight with your feet together, and lower your arms along your body. Tighten your abs. Lean forward and, slightly bending your knees, touch the floor with your fingers at a distance of 50-60 cm from your feet. Then slowly return to the starting position. Repeat the exercise.
4. Stand on one leg
The muscles of the legs, buttocks, abs and stabilizing muscles work
Stand straight with your feet together, and lower your arms along your body.
Lean forward slowly, at the same time pull back your left leg so that the head, torso and left leg formed one straight horizontal line, put your hands on outer surface right thigh. Return to starting position. Do the exercise in the opposite direction. Repeat.
5. Dolphin Pose 1
The muscles of the thighs, buttocks, arms and legs work
Take a plank position with support on the hands and knees: palms shoulder-width apart, hips and arms - perpendicular to the floor. Place your forearms on the floor, lower your head down, lift your knees off the floor and lift your hips up so that your body resembles an inverted V. Keep your shoulders and back in line. Return slowly to the starting position. Repeat the exercise.
6. Dolphin Pose 2
Muscles of the buttocks, shoulders, arms and stabilizing muscles work
Take a plank position with support on the forearms and knees: the hands on the floor are closed in a lock, knees and feet are shoulder-width apart, and the hips are perpendicular to the floor. Lower your head down, then in a sharp motion lift your knees off the floor and lift your hips up. Put right leg on the toe, and lift the left one up so that it is in line with the back. Lower yourself slowly to the starting position. Do the exercise
on the other side. Repeat.