Purvottanasana, also known as the Upward Plank Pose, is a powerful yoga asana that strengthens the arms, shoulders, wrists, back, and legs while opening up the chest and stretching the front body. The Sanskrit name Purvottanasana is derived from:
Purva – meaning east (symbolizing the front side of the body)
Uttana – meaning intense stretch
Asana – meaning posture
This pose is the reverse of the Dandasana (Staff Pose) and is excellent for improving posture, increasing core strength, and enhancing flexibility. It is an energizing posture that promotes physical and mental vitality.
Steps to Practice Purvottanasana
1. Starting Position
Sit on the floor with your legs extended straight in front of you in Dandasana (Staff Pose).
Keep your spine tall, shoulders relaxed, and hands resting beside your hips.
2. Position Your Hands
Place your palms on the ground slightly behind your hips, fingers pointing toward your feet.
Ensure your hands are firmly pressed into the mat for stability.
3. Engage Your Core and Lift Your Hips
Inhale deeply, engage your core, and press through your hands and heels.
Lift your hips towards the ceiling while keeping your feet flat and toes pointing forward.
4. Straighten the Body
Extend your chest upward and let your head fall back slightly while keeping your neck relaxed.
Ensure your entire body forms a straight line from head to heels, like a reverse plank.
5. Hold the Pose
Maintain the position for 20-30 seconds, breathing deeply.
Keep your arms and legs engaged to support the posture.
6. Release the Pose
Exhale and slowly lower your hips back to the floor.
Relax in Dandasana for a few breaths before repeating the pose.
Benefits of Purvottanasana
1. Strengthens the Upper Body
Builds strength in the arms, wrists, shoulders, and upper back.
2. Improves Core Stability
Engages the abdominal muscles, enhancing core strength and stability.
3. Stretches the Front Body
Opens up the chest, shoulders, and hip flexors, counteracting slouching.
4. Enhances Posture
Helps correct rounded shoulders and improves overall spinal alignment.
5. Boosts Energy Levels
Stimulates the nervous system and promotes mental alertness.
6. Improves Flexibility
Increases flexibility in the wrists, ankles, and spine.
7. Promotes Digestion
Stimulates the abdominal organs, improving digestion and metabolism.
8. Enhances Balance and Coordination
Helps improve balance, coordination, and overall body awareness.
Tips for Practicing Purvottanasana
Warm Up First: Do light stretches, including wrist and shoulder warm-ups, before attempting this pose.
Engage Your Core: Keep your abdominal muscles activated to support your lower back.
Distribute Weight Evenly: Press firmly through your hands and heels to maintain balance.
Keep Your Neck Relaxed: Avoid straining your neck by allowing it to stay neutral or slightly tilted back.
Modify if Needed: If lifting the body fully is challenging, keep your knees bent and practice Reverse Tabletop Pose first.
Breathe Steadily: Maintain slow, deep breaths to stay focused and balanced.
Cautions and Contraindications
1. Wrist or Shoulder Injuries
Avoid this pose if you have wrist pain, carpal tunnel syndrome, or a shoulder injury.
2. Lower Back Issues
Those with chronic lower back pain should practice with caution or seek guidance from a yoga instructor.
3. High Blood Pressure
People with uncontrolled high blood pressure should avoid holding the pose for too long.
4. Pregnancy
Pregnant women should avoid this pose as it places strain on the abdominal muscles.
5. Weak Core or Hamstrings
If you lack core or hamstring strength, start with a Reverse Tabletop Pose and gradually build up to the full expression.
Purvottanasana is an energizing and strengthening yoga pose that provides multiple physical and mental benefits. It enhances posture, builds strength, and stretches the front body while promoting mental clarity and vitality. However, it should be practiced with proper alignment and modifications to prevent strain or injury.
Regular practice of Purvottanasana can help you develop a stronger, more flexible body and a confident, open posture. Whether you’re looking to boost your strength, improve flexibility, or increase energy levels, this powerful pose is an excellent addition to your yoga practice.
