in ,

Upward plank pose (Purvottanasana) steps, benefits and precautions

The Upward plank pose, also referred to as the Reversed plank pose or Purvottanasana is an intense yoga stretch that can be practiced by starters as well intermediate yoga practitioners.

This yoga pose relies on your core strength and engagement of your leg muscles to keep the body straight. It is extremely beneficial for your core strength and abdominal muscles.

Upward plank pose steps, benefits and precautions

Purvottanasana meaning

The name Purvottanasana is derived from four sanskrit words:

  • ‘Purva’ meaning the east direction
  • ‘Ut’ meaning intense
  • ‘Tana’ meaning stretch
  • ‘Asana’ meaning pose.

The name of this yoga pose translates literally to the Eastward facing intense stretch pose. 

Ancient Indian yoga practitioners considered the front portion of the body as the east facing side since yoga was usually practiced while facing the rising sun. In Hinduism, east is considered to be a good direction as it signifies new beginnings.

Upward plank pose purvottanasana benefits and precautions

How to do the Upward plank pose?

Here is a step by step guide on how to do Purvottanasana.

Step one

To start with the Upward plank pose, you have to sit in Dandasana as the starting pose. To get into this position, sit with a straight back so that both your legs are stretched straight in front of you.

In this position, your hands will be on the side, right next to your buttocks, with the palms on the ground or yoga mat. Use your hands for support if needed. The fingers of your hands will be pointing towards your legs.

Step two

Engage your abdominal muscles and tighten your legs. 

Now, roll back your shoulders and lift your chest. By applying pressure through your hands, lift your hips from the ground and try to push it as much as possible in the upward direction.

Stretch both your feet completely.

Keep your chin to your chest while trying to hold this pose. Do not let your neck hang backwards during this pose otherwise there is a danger of spraining your neck.

Ensure that your shoulders are right above your wrists and aligned properly in the final position.

Step three

Hold the pose for 5 to 10 breaths while breathing normally.

To release the pose, bring your hips down to the ground during exhalation. Get back to the Staff pose from Step one.

Benefits of Upward plank pose

  1. Regular practice of the Upward plank pose relieves strain and tension from the body. It also helps in alleviating stress and fatigue.
  2. This yoga pose helps in opening up your chest and shoulders and improves body posture with regular practice.
  3. With Purvottanasana, you are able to give a good stretch to your whole body including shoulders, chest and legs.
  4. This yoga pose leads to an improvement in your core strength as well.

Precautions and contraindications

  1. For people who are just starting, a lack of core strength might affect your ability to hold the pose in a straight line. For such practitioners, it is advisable to use yoga accessories like yoga blocks for support.
  2. This asana can be practiced by beginners and advanced practitioners alike. You should not do this yoga pose only if you are suffering from any shoulder, neck, back or wrist injury.
  3. At all points of time, your shoulder should be in line with the wrist to avoid any injury.

Yoga poses related to upward plank pose

Leave a Reply

Your email address will not be published. Required fields are marked *

GIPHY App Key not set. Please check settings