Upward Plank Pose (Purvottanasana)

by | Jun 12, 2020 | Yoga Poses

Benefits

  • Reduces cramps at the calf, hamstrings and quadriceps
  • Improves the functioning of the thyroid gland
  • Stretches the shoulders, chest, and front ankles
  • Strengthens the arms, core, legs and back.

Tip

  • Exercise with a chair support: Sit near the front edge of the seat and wrap your hands around the back edge. Inhale to lift your pelvis, then extend each leg with an inhale.
  • Keep your neck long. If you feel any density in your neck, tuck your chin slightly and do not let your head drop all the way back.
  • Be seated with your legs outstretched in front of you in Dandasana.
  • Place your hands a little behind your hips with the fingers directing towards the toes, point your toes.
  • Roll your inner thighs in, draw your belly in and up, and as you inhale, lift your hips up as high as you can, keeping your jaw to your chest. 
  • Firm your shoulder edges on your back to help lift your chest up. 
  • When your chest is lifted you may choose to bring your head back.
  • Keep your chin tucked when you bring your head back, to the point where you can’t keep it tucked anymore. Then gently release your head.
  • Otherwise, if this feels too much for your neck, keep your head up and your chin towards your chest.
  • Stay here for about 5 breaths, then as you exhale, lower your hips back down into Dandasana

How to do

  • Be seated with your legs outstretched in front of you in Dandasana.
  • Place your hands a little behind your hips with the fingers directing towards the toes, point your toes.
  • Roll your inner thighs in, draw your belly in and up, and as you inhale, lift your hips up as high as you can, keeping your jaw to your chest. 
  • Firm your shoulder edges on your back to help lift your chest up. 
  • When your chest is lifted you may choose to bring your head back.
  • Keep your chin tucked when you bring your head back, to the point where you can’t keep it tucked anymore. Then gently release your head.
  • Otherwise, if this feels too much for your neck, keep your head up and your chin towards your chest.
  • Stay here for about 5 breaths, then as you exhale, lower your hips back down into Dandasana

Video

Warning

  • Do not practice this asana, if you have carpal tunnel syndrome, a shoulder injury, or wrist injury.
  • If during this asana you have any kind of leg cramps or you have pain in your knees, then you should immediately leave that posture, do not forcefully try to do this asana. 

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