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Purvottanasana (Therapy)

पूर्वोतानासन / Upward Plank Pose

October 7, 2024

Table of Contents [Expand All]
Introduction to the Asana

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.

Benefits
  • Strengthens and stretches your shoulders
  • Tones the arms, upper back, legs, glutes, and wrists
  • Stretches the chest, abdomen, tops of the feet and ankles
  • Promotes physical and mental balance
Ailments Tackled
  • Alleviates Anxiety and Stress
  • Relieves Digestive Issues
  • Reduces Fatigue
  • Cures weak wrists and stiff shoulders
Steps to perform the Asana: Purvottanasana (Therapy)
  • 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.
Key Alignment Points
  • 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.
Common Misalignments / (Mistakes)
  • 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
Contraindication / Cautions
  • 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
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