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Reverse Plank Yoga Pose – Purvottanasana

Reverse Plank or Purvottanasana

Purvottanasana

[POOR-vo-tan-AHS-anna]

Purva means east side (anterior portion of the body). Uttana means intense. The direct translation is intense stretching of the east or anterior portion of the body.

Benefits of Reverse Plank

  • Develops strength in the legs and core.
  • Teaches us to create space between our hips and our ribcage.
  • Stabilizes the hips and pelvis and strengthens the gluteal muscles, lower back, and legs.

Contraindications

  • This asana should be avoided by people suffering from high blood pressure, shoulder, wrist or neck pain, stroke or heart disease.

Step-by-Step

  • Start in a seated position with your legs and feet stretched out in front of you.
  • Inhale and place your hands underneath your shoulders with the fingertips facing forward.
  • Feel your upper arm muscles hugging the bones.
  • Exhale to engage the core muscles and lift the hips.
  • Leave the soles of the feet flat or flex the toes back towards your shins.
  • Feel one long line of energy from the crown of your head to your heels.
  • Make sure your arms are parallel to each other and notice the straight line of energy from your shoulders down to your wrists.
  • Avoid hyper-extending the elbows.
  • Feel your palms pressing evenly into the earth.
  • Press your hands down, feeling your shoulders draw away from your ears.
  • Experience a sensation of opening across the front of your chest.
  • Feel that the torso is as long and engaged as it is in mountain pose.
  • Keep the gaze forward. Avoid dropping the head back as this places a tremendous amount of pressure on the neck.
  • Feel your legs reach out and away from your torso.
  • Exhale to slowly lower your hips and rest in staff pose.

Preparatory Poses

Counter Poses

a variation of reverse plank