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Purvottanasana ( Reverse Plank Yoga Pose ) Step by Step Tutorial, Benefits and Tips For Beginners.

Purvottanasana, also known as upward plank pose or reverse plank pose, strengthens the back, wrist, and leg muscles. It is a full-body workout that targets the body’s anterior and posterior muscles.

It is classified as an intermediate posture because it requires strength, stretch, and balance in the body. Aside from that, it also includes head and neck inversion.

Purvottanasana Sanskrit Meaning

Purvottanasana, like most yogic poses, derives its name from the Sanskrit language. It is made up of three root words:

• “Purva” means “east” or “front of the body,”
• “Uttana” means “intense stretch.”
• “Asana means “pose.”

The front of the body, extending from head to toe, is intensely stretched in this posture, hence the name. It is known as a reverse plank pose in English. Holding this pose, the body resembles the plank pose, albeit inverted. As a result, it is also known as an inverted plank or upward plank yoga pose.

Purvottanasana is also known as an inclined plane pose by some practitioners because of the posture that the body achieves while performing it.

How To Do Purvottanasana

Preparatory Poses

• Setu Bandha Sarvangasana
• Gomukhasana (Cow face Pose).
• Dhanurasana
• Supta Virasana

Instructions

1. Begin in Dandasana (Staff Pose), with your legs extended forward and hands next to your hips, fingertips pointing forward.
2. Keep a small amount of space between your heels and touch your big toes together.
3. Draw your toes toward your knees by flexing your ankles. Continue with your big toe mounds.
4. Firm your outer ankles into your midline and rotate your inner thighs down.
5. Lean back slightly and move your hands about 8 inches back.
6. Move your shoulder blades in and lift and open your chest as you inhale.
7. Exhale by pointing your feet, reaching for the floor with your big toe mounds, and lifting your hips.
8. With your big toe mounds, press toward the floor. Rotate your inner thighs in and out, directing your buttocks to the backs of your knees.
9. Lift your thoracic spine toward your sternum and your sternum toward the ceiling by pressing down with your hands. Inflate your sternum.
10. Allow your head to drop back, ensuring that the curve of your neck continues the curve of your upper back.
11. 5–10 breaths in, 5–10 breaths out. Exhale by pressing into your feet and hands; inhale by pressing into your hips and chest.
12. Return to the ground.

Step-by-step video tutorial: reverse plank pose

Follow-Up Poses

• Adho Mukha Svanasana (Downward facing pose)
• Paschimottansana.

Props and Modifications

Using Blocks: Sit in dandasana with two blocks behind your hips. Bring your hands back and rest them on the blocks. Place your hands on the blocks and lift your hips and legs off the floor.

Stack 3-4 blocks on the floor as another block modification. Sit on top of the stacked blocks, with your legs extended forward. Slowly lean back and place your hands on the floor with your arms straight. Purvottanasana should be performed over them while keeping the hips intact in order to hold the pose for a longer period of time.

Using Chair: Place a chair behind you as you perform dandasana. Its seats can be reached with the hands. Raise your body, pressing your hands against the chair’s edge.

Using Chair and Bolster: Place a bolster behind you on a chair. Purvottanasana is performed by placing your hands behind your hips. You can rest your head on the bolster while lowering your head backward.

Precautions

• Purvottanasana should not be done if you have a wrist, neck, or back injury.
• People with high blood pressure should never attempt it without the supervision of a medical professional.
• If you have a severe migraine, avoid this pose.
• This pose should not be performed by people who have carpal tunnel syndrome.
• Patients suffering from cervical spondylitis should avoid this asana.
• If you have a headache or a strain on your neck, do not drop the neck. Instead, hold the pose with your chin to your chest.
• Wrists should be kept under the shoulders.
• Roll your shoulders onto your back to fully open your chest.

Variations

Kona Purvottanasna

This is a variation in which you stand on your forearms rather than your arms straight.

Salamba Purvottanasna

Salamba means supported, and this is a restorative or supported variation of Purvottanasana. To support your back, you place yoga blankets and a folded-up mat on the seat of a yoga chair.

Purvottanasana With Knees Bent

This is also known as Reverse Table Pose. Instead of starting in Dandasana, you begin with your knees bent and your feet flat on the ground. When you come up, keep your knees bent and over your ankles, and your shoulders over your wrists.

Eka Pada Purvottansana

Lift one foot off the ground slowly from the reverse plank pose. Point your toes as you extend your lifted leg up. Lift your leg to get it as close to perpendicular to the ground as possible. Hold for a few breaths before repeating on the opposite side.

Benefits Of Purvottanasana

1. Strengthens Arms and Legs

The entire body is balanced on the hands and legs while holding the reverse plank pose. The arms are held straight and the wrists are pressed firmly. Throughout the pose, the inner thighs, glutes, and calf muscles are stretched.

It strengthens the arms and legs by expanding these muscles and increasing endurance.

2. Opens Chest

The shoulders are also stretched to keep the hands on the floor and the body balanced. It expands the chest and lifts the heart by lowering the head backward. It boosts the heart rate and the circulatory system.

3. Stimulates Respiratory Organs

The internal organs, including the lungs, are expanded as the chest opens. The lungs expand, increasing the supply of oxygen. This improves breathing capacity and thus stimulates the respiratory system.

4. Spine Flexibility

The back and hips are raised off the ground. By pulling the spine towards the neck and pushing the feet away from the body, the entire back is stretched tremendously.

These counter forces aid in the elongation of the spine as a whole, improving its flexibility.

5. Maintains Metabolism

Purvottanasana stimulates the thyroid gland. It promotes the optimal secretion of thyroid hormones, which regulate the body’s metabolism.

6. Toned Body

Purvottanasana is a full-body stretching pose. It stretches all of the muscles from the toes to the neck. Balancing the body on one’s hands and feet requires a lot of strength and burns a lot of calories.

It aids in the removal of fat from the thighs, hips, abdomen, and chest area.

7. Activates The Anahata Chakra

The pose’s expansion of the chest muscles provides energetic benefits. It awakens the heart chakra (Anahata). It benefits the heart and lungs, as well as the immune system by stimulating the thymus.

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