Upward Plank Pose (Sanskrit: Pūrvottānāsana / पूर्वोत्तानासन)
The word ‘Purva’ means the East. In the context of yoga asanas, East refers to the front side of the body. So, Purvottanasana (Pūrvottānāsana) literally means an intense stretch of the front side of the body, from the forehead to the very tip of the toes. It is also known by several other names like Inclined Plank Pose, Inclined Plane Pose, Back Bend Pose, and Upward Plank Pose.
Instructions for Doing the Upward Plank Pose
- Start by sitting on the floor with your legs stretched out in front of you. Rest your palms on the floor by the side of your hips with fingers pointing in the direction of your feet.
- Now, bend your knees a little and firmly place the soles of your feet as well as your heels on the floor.
- Exhale and apply pressure on your hands and feet to lift your body off the floor.
- Straighten your legs and arms by tightening your knees and elbows.
- Your arms should be perpendicular to the floor and your torso should be parallel to the floor (from your shoulders to your pelvic region).
- Stretch your neck by throwing your head backward, as far back as it’s comfortable for you.
- Hold this position for about 30 to 60 seconds, breathing normally, without any jerks.
- To release the asana, exhale and bend your elbows and knees again to bring your body to step 1’s position.
Benefits of Doing Purvottanasana
- This asana strengthens the arms, wrists, shoulders, neck muscles, abdomen, thighs, calves, and ankles.
- It improves the shoulder joints’ mobility and expands your chest to increase the lung capacity.
- It stimulates the thyroid, thymus, and adrenal glands, regulating the secretion of several different hormones and as a result, boosting your immunity levels.
- Purvottanasana builds the core strength, which in turn improves the body posture and your sense of balance.
- It’s a highly recommended pose for easing menstrual pain.
Precautions
- Those with high blood pressure, chronic headaches, and severe migraines shouldn’t practice this asana.
- Also, avoid this asana if you have a wrist, shoulder, knee, ankle, neck, or spinal injury.