Upward Plank Pose
Upward Plank Pose: Step-by-Step Instructions
Purvottanasana, also known as Upward Plank Pose, counteracts the strain of intense forward bends and poses like Caturanga Dandasana by stretching the front body. It also helps relieve tension in the shoulders and upper back muscles.
| Aspect | Details |
|---|---|
| Sanskrit Name | Purvottanasana |
| Pose Level | Level 1 (Beginner) |
| Primary Focus | Front body stretch, shoulder and chest opening |
| Hold Duration | 30 seconds to 1 minute |
| Key Muscles Worked | Arms, wrists, legs, shoulders, chest, upper back |
Purvottanasana
(Pronounced as "POOR-vote-AHN-AHS-anna")
The Sanskrit word purva means "the East," which is the direction yogic practitioners would traditionally face while practicing these postures. When combined with the suffix "-vottanasana," it means an intense stretch of the entire front part of the body from the forehead down to the toes.
| Term | Meaning |
|---|---|
| Purva | "The East"; the front side of the body |
| Ut | Intense |
| Tan | To stretch |
| Asana | Pose or posture |
How to do Upward Plank Pose
| Step | Key Action |
|---|---|
| 1 | Sit in Dandasana with palms by your hips, fingers pointing forward |
| 2 | Bend knees, lift into reverse tabletop with hands under shoulders and ankles under knees |
| 3 | Press heels down, lift pelvis high, extend legs straight with toes pointed |
| 4 | Tuck shoulder blades, lift sternum, gently drop head back |
| 5 | Hold for 30 seconds to 1 minute, then slowly return to Dandasana |
Step One
Sit on your yoga mat with your legs extended straight out in front of you in Dandasana, and press the palms of your hands into the floor by the sides of your hips. Your fingers should point forward toward your feet.
Step Two
Bend your knees slightly as you pull each foot back only about 12 inches toward you so that the soles of your feet can make contact with the floor. Then push down with both the palms of your hands and the soles of your feet to lift yourself up into a reverse tabletop position.
Adjust your hands so that they are directly below your shoulders, keeping your arms straight. Check that your ankles are directly below your knees as you hold your torso, pelvis, and thighs up to form a flat, horizontal plane.
Step Three
Now press down firmly with your heels into the ground and push your pelvis as high as you can. Then, while holding your pelvis up, slowly extend one leg straight and then the other leg straight. Point your toes so that the soles of your feet touch the ground.
Step Four
Tuck in your shoulder blades and lift your sternum up to the sky. Slowly exhale as you let the head drop back without crunching your neck. Look behind you.
Step Five
Stay in this posture for at least 30 seconds. Gradually, you can increase the duration up to a minute. Exhale as you slowly sit back down in Dandasana, or Staff Pose.
Beginner's Tip:
Practice this pose with a chair to help you build arm strength in preparation for the full pose. Sit on the front edge of a sturdy chair with your knees bent and feet flat on the floor. Move your hands to the back edge of the chair so that the backs of your arms can lean slightly against the chair's back support. Exhale as you push down on the chair with your hands and lift your pelvis while extending both of your legs straight and pointing your toes. Look up at the ceiling and try to lift your chest.
Pose Information
| Detail | Information |
|---|---|
| Sanskrit Name | Purvottanasana |
| Pose Level | Level 1 (Beginner) |
| Contraindications | Recent wrist, shoulder, or neck injuries; chronic neck pain; menstruation |
| Props (Optional) | Chair for beginners; yoga blocks for wrist support |
Sanskrit Name:
Purvottanasana
Pose Level:
Level 1
Contraindications and Cautions:
Wrist, shoulder, or neck injuries less than 3 months old
If you have chronic neck pain, support the head on the seat of a chair
Menstruation
Benefits
| Benefit | Description |
|---|---|
| Muscle Toning | Strengthens and tones the arms, wrists, and legs |
| Flexibility | Increases range of motion in the shoulders, chest, and upper back |
| Fatigue Relief | Counterbalances and relieves strain from intense forward-bending postures |
| Posture Improvement | Opens the chest and strengthens the posterior chain, supporting better posture |
Tones the muscles in your arms, wrists, and legs
Increases flexibility in your shoulders, chest, and upper back
Relieves fatigue after performing many intense forward-bending postures
Supports improved posture by opening the chest and strengthening the posterior chain