Upward Plank Pose (Purvottanasana)

What is the Upward Plank Pose?

Purvottanasana, also known as the eastward-facing stretch or the upward plank posture, strengthens the back, wrist, and leg muscles. It is a full-body workout that targets both the anterior and posterior muscles of the body.

It is classified as an intermediate position since it needs muscle strength, stretch, and balance. Aside from that, it comprises inversion of the head and neck.

To get into this position, sit in dandasana (staff stance). From there, the arms are brought back and the hands are placed on the floor. It is followed by elevating the hips and legs while keeping the feet on the ground. The entire body is balanced on its hands and feet, with the head hanging backward.

This position helps to expand the hip, shoulder, and chest muscles. It is a counter posture to all forward bends and helps to release muscular tension.

Muscle Work During Upward Plank Pose:

• Arm and Shoulder Muscles
• Middle Back Muscles
• Upper Back Muscles
• Chest Muscles

Video of Upward Plank Pose:

How to Perform the Upward Plank Pose?

• Start by sitting in dandasana.
• Draw your arms backward and lay your hands behind your hips. Keep the fingers pointed towards the feet.
• Bend your knees and position your feet one foot away from your buttocks.
• Exhale, then elevate your hips into an inverted tabletop posture while pushing your hands and feet to the floor.
• Straighten your legs forward one at a time, keeping your hips in alignment.
• Keep your toes and feet firmly on the floor, and raise your hips to shoulder level.
• Gently lower the head backward, keeping your sight fixed on the ceiling.
• Hold the stance for 30 seconds and continue breathing.
• Inhale and bring the chin back to the chest.
• Exhale, lowering the hips to the floor and releasing the hands.
• Dandasana helps to relax the body.

Benefits:

Strengthens the arms and legs.
Purvottanasana keeps the entire body balanced on the hands and legs. The arms are held straight with severe wrist strain. The inner thighs, glutes, and calf muscles are all stretched throughout the position.

It increases muscular size and endurance, strengthening the arms and legs.

Opens the chest.
The shoulder muscles are also stretched to maintain the hands on the floor and the body balanced. It widens the chest, and lowering the head backward elevates the heart. It boosts the heart rate and vascular system.

Stimulates the respiratory organs.
The opening of the chest extends the internal organs, especially the lungs. The enlargement of the lungs increases the supply of oxygen. This gradually increases breathing capacity, which activates the respiratory system.

Improves spinal flexibility.
The back and hips are raised off the ground. The entire back is stretched out by dragging the spine towards the neck and pressing the feet away from the torso.

Maintains metabolism.
Purvottanasana activates the thyroid gland. It promotes optimal thyroid hormone secretion, which regulates the body’s metabolism.

Promotes a toned physique.
Purvottanasana is a challenging stretch for the entire body. It stretches all of the muscles, from the toes to the neck. Balancing the body on hands and feet demands significant muscle and burns calories.

Preparatory Poses:

• Cow Face Pose (Gomukhasana)
• Reclining hero Pose (Supta Virasana)
• Bridge Pose (Setu Bandha Sarvangasana)
• Bow Pose (Dhanurasana)

Modifications:

Blocks: While sitting in dandasana, place two blocks behind your hips. Bring your hands back and rest them on the blocks. Lift your hips and legs off the floor, resting your hands on the blocks.

Chair: Place a chair behind you as you complete the dandasana. Reach its chairs with your hands. Lift the body, pressing your hands on the chair’s edge.

Chair with bolster: Put a bolster over the chair behind you. Put your hands behind your hips and do purvottanasana. Rest your head over the bolster as you lower your head backward.

Variations:

Kona Purvottanasna

This is an advanced version of purvottanasana in which the body is supported on forearms rather than palms.
Sit in dandasana and pull your arms back. Place your forearms and hands on the floor. Using core muscles to raise the legs, hips, and body off the ground.

Salamba Purvottanasna

The word salamba implies “supported.” It is a restorative variant of purvottanasana, which is taught in Iyengar yoga. In this form, a chair with a blanket-covered seat and a folded mat is used to support the back.

Purvottansana, one leg lifted

Perform purvottanasana by slowly lifting one foot off the ground. Extend the elevated leg upward, toes pointed front. Then elevate the leg perpendicular to the floor, toes pointing to the ceiling.

Purvottanasana legs at the right angle

This is also known as the reverse tabletop position. Come into a complete upward plank position. Then slowly move your feet back while raising your back. Slide the feet up to the point where they are squarely beneath the knees, resulting in a tabletop posture.

One foot on the opposite knee

Purvottanasana is performed with the hands behind you and the fingers pointing away. Shift your body weight to the right. Gently put the left foot over the right knee. Maintain the posture by balancing on your hands and one leg.

Precautions:

• If you have a headache or are experiencing neck tension, do not lower your neck. Instead, maintain your chin close to your chest while you complete the position.
• Keep the wrists below the shoulders.
• Roll your shoulders back to fully open your chest.

Contraindications:

• Purvottanasana should not be performed if you are injured in the wrist, neck, or back.
• People with high blood pressure should never do it without the guidance of an expert.
• Avoid this stance if you have a bad migraine.
• People with carpal tunnel syndrome should avoid this stance.
• Patients with cervical spondylitis must avoid this asana.

FAQs

References:

• Purvottanasana (Upward Plank Pose): Meaning, Steps, & Benefits – Fitsri Yoga. https://www.fitsri.com/poses/purvottanasana
• Upward Plank Pose Yoga Pose (Purvottanasna). Tummee. https://www.tummee.com/yoga-poses/Purvottanasna.
• Bisht, D. (2024, July 27). Upward Plank Pose: A Beginner’s Guide to Strength & Flexibility. Rishikesh Yogkulam. https://www.yogkulam.org/blog/how-to-do-the-upward-plank-pose