How To Perform Purvottanasana (Upward Plank Pose) With Benefits & Precautions

Purvottanasana, also known as upward plank pose or reverse plank pose, is an eastward facing stretch performed at beginner’s stage. The word ‘purvottanasana’ is a portmanteau of purva (meaning ‘east’), ut (meaning ‘intense’), tan (meaning ‘stretch’) and asana (meaning ‘seat’ or ‘position’). The preparatory poses for this pose are dhanurasana, gomukhasana, supta virasana and setu bandha sarvangasana. And, the follow up poses of this pose includes adho mukha svanasana and paschimottanasana.

Here are the step-by-step procedure, health benefits, contraindications and precautions of purvottanasana.

How To Do Purvottanasana?

• First of all, sit over a mat and do the Staff pose (Dandasana).
• Now keeping your hands behind your hips, turn your fingertips towards your feet.
• Bend your knees and keep your feet on the mat. Your feet should be hip-width apart.
• Breathe out and push your hands and feet strongly on the ground so as to lift your hips in such a way that they are
• parallel as your shoulders. Keep your arms straight.
• Include your spinal muscles while straightening your legs and pointing your toes in outward direction. Raise your hips as high as possible, and keep your glutes firm and also keep your legs strong.
• Now raise your chest up and allow your shoulders to roll onto your back.
• Give your head a chance to hang behind you but be cautious of your neck.
• Stay in this position for about 5 to 6 breaths.
• After that, exhale and lower down your body.
• Get back to the initial pose.
• Repeat this process around 3 to 5 times.

Health Benefits Of Purvottanasana

• Helps in stretching biceps, shoulders, chest, and front of ankles.
• Relieves depression or fatigue.
• Relaxes the mind.
• Helps in strengthening arms, legs, core, glutes, wrist, back and abdomen.
• An excellent counterpose for four-limbed staff pose.

Contraindications & Precautions

• Do not perform this pose if you have a wrist injury.
• Support your head with wall or chair if you have a neck injury.
• Consult a doctor in case of any medical issues.
• Perform this pose in front of a yoga instructor.