Purvottanasana is a yoga pose that involves lifting the body off the ground using the arms and legs. It is also known as Reverse Plank Pose or Upward Plank Pose. In this pose, the body is supported by the hands and feet, with the hips lifted up towards the ceiling. The arms are straight and the chest is open, creating a reverse arch in the spine.
Purvottanasana is a challenging pose that requires strength and flexibility in the arms, shoulders, core, and legs. It is often included in yoga sequences that focus on building upper body and core strength, as well as improving posture.
How To Perform Purvottanasana (Reverse Plank Pose)
Sit on the floor with your legs extended in front of you and your hands placed behind your hips, fingers pointing forward.
Press your hands into the ground and lift your hips off the floor, coming into a reverse tabletop position.
Straighten your arms completely and lift your chest towards the ceiling.
Lift your hips as high as you can, keeping your legs straight and engaged.
Hold the pose for several breaths, then release back down to the floor.
Note: If you have any issues with your wrists or shoulders, you can perform this pose with your fingers pointing towards your feet, or with your hands on blocks.
It's important to practice this pose under the guidance of a trained yoga teacher to ensure proper alignment and avoid injury.
Modifications
If you have wrist or shoulder issues, try placing a folded blanket or block under your hands.
If you have lower back pain, bend your knees and place your feet flat on the ground.
If you have trouble keeping your legs straight, you can bend your knees slightly.
Benefits
Strengthens the arms, wrists, and legs.
Stretches the chest, shoulders, and front of the ankles.
Improves digestion and circulation.
Helps to relieve stress and anxiety.
Can help to improve posture.
Contraindications
Wrist or shoulder injuries.
Carpal tunnel syndrome.
Lower back pain or injury.
Neck pain or injury.
Heart problems or high blood pressure.
Chakras
Purvottanasana can help to balance and stimulate the Manipura (solar plexus) chakra, which is associated with self-esteem, willpower, and confidence.
Doshas
Purvottanasana can help to balance the Kapha dosha, which tends to be sluggish and stagnant, as it stimulates digestion and circulation.
It can also help to balance the Pitta dosha, which tends to be fiery and intense, as it can help to calm the mind and relieve stress.
Drishti
The gaze should be directed towards the sky or the ceiling.
History Of Purvottanasana (Reverse Plank Pose)
The history and origin of Purvottanasana is not clear, as it is a relatively modern yoga pose that was not mentioned in traditional Hatha yoga texts. It is believed to have been developed in the early 20th century by yoga practitioners who were experimenting with new variations of traditional yoga asanas. Over time, Purvottanasana has become a popular pose in modern yoga practice, and it is often included in vinyasa, power, and hatha yoga classes.
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