Purvottanasana (Therapy)

Purvottanasana, or Reverse Plank Pose, translates to “Intense East Stretch Pose” in Sanskrit. In this pose, the body is lifted into a plank-like position with the face up, stretching the front of the body and strengthening the back.

• Begin by sitting on the floor with your legs extended in front of you (Dandasana). Place your hands a few inches behind your hips with your fingers pointing towards your feet. Keep your hands shoulder-width apart.

• Press your palms firmly into the ground and engage your arm muscles. Draw your shoulder blades down your back to open your chest.

• Press into your hands and feet as you lift your hips towards the ceiling. Your body should form a straight line from your heels to your shoulders.

• Continue to press down through your hands as you lift your chest towards the ceiling. Keep your gaze straight ahead or slightly upwards, avoid straining your neck.

• Keep your legs active and engaged. Press through your heels and flex your toes towards your shins.

• Ensure that your arms are straight and strong, with your elbows not locked but firm.

• Check that your shoulders are directly above your wrists and your hips are in line with your shoulders. Avoid sagging in the hips or overarching in the lower back.

• Hold Purvottanasana for several breaths, aiming to maintain a strong and steady posture. Keep breathing deeply and evenly throughout the pose.

• To come out of the pose, slowly lower your hips back to the ground with control. and relax yourself.

• Keep your elbows straight but not locked

• Activate your core muscles by drawing your navel in towards your spine

• Avoid allowing your hips to sag or drop towards the floor.

• Keep your legs active and engaged

• Point your toes and press firmly into the balls of your feet.

• Allowing the shoulders to hunch up towards the ears or collapsing them forward

• Allowing the wrists to collapse or hyperextend can strain the wrists and compromise stability in the pose

• Avoid in case of high blood pressure or severe migraine

• Avoid in cervical spondylitis

• Avoid in any kind of injury in the wrists, neck, or back

• Avoid in carpal tunnel syndrome