Upward Plank Pose (Purvottanasana)

Interesting Fact: Upward Plank Pose, also known as Purvottanasana, translates to “Intense East Stretch.” This name reflects the pose’s focus on stretching the front (east) side of the body, symbolizing the rising sun and new beginnings.

Benefits of Upward Plank Pose

Physical Benefits:

• Strengthens: Wrists, arms, shoulders, back, glutes, and legs.

• Stretches: Chest, shoulders, and front ankles.

• Improves: Posture and balance.

• Enhances: Core strength and stability.

Energetic Benefits:

• Stimulates: The Heart Chakra (Anahata), promoting emotional openness and compassion.

• Energizes: The body by opening the chest and improving respiratory function.

Contraindications

• Avoid if you have wrist, neck, or shoulder injuries.
• Those with high blood pressure, severe migraines, or carpal tunnel syndrome should refrain from this pose.
• Pregnant women and individuals with recent surgeries should avoid this pose.

Practice Guide

Dristi (Gaze): Focus on a point directly above you or slightly behind to maintain balance and alignment.

Bandhas (Energy Locks):

• Mula Bandha: Engage the pelvic floor muscles to stabilize the pose.
• Uddiyana Bandha: Lightly engage the lower abdomen to support the spine.

Mudras (Hand Gestures):

• Hasta Mudra: Spread your fingers wide and press firmly into the mat to create a strong foundation.

Steps to Perform the Pose:

Preparation:

• Sit in Staff Pose (Dandasana) with your legs extended forward.
• Place your hands on the floor behind your hips, fingers pointing towards your feet.

Entering the Pose:

• Press firmly into your hands and feet.On an inhale, lift your hips and torso towards the ceiling, coming into a reverse plank position.
• Keep your feet together and press the soles firmly into the ground.

Lifting into Full Pose:

• Engage your core and glutes to lift your hips higher.Roll your shoulders back and open your chest.
• Keep your arms straight and strong, avoiding any collapse in the shoulders.

Maintaining the Pose:

• Hold the pose for 5-10 breaths, maintaining steady and deep breathing.
• Keep your gaze soft and focused on a point above or behind you.

Exiting the Pose:

• Slowly lower your hips back to the floor on an exhale.
• Return to Staff Pose (Dandasana) and take a few breaths to relax.

Counter Pose:

• Forward Fold (Paschimottanasana): Helps to release tension in the back and shoulders.

Pro Tips:

• Warm up with poses like Bridge Pose (Setu Bandhasana) and Downward-Facing Dog (Adho Mukha Svanasana) to prepare your body.
• Use a yoga block under your hands for added support if needed.
• Focus on engaging your core and leg muscles to protect your lower back.