Bend your knees slightly as you pull each foot back only about 12 inches toward you so that the soles of your feet can make contact with the floor. Practice this pose with a chair to help you build up your arm strength in preparation for the full pose. Write to us at

By agreeing to the Terms of Use, I am willing to receive emails from The Art of Living about our Future Programs. See also How to Get More Vertical in Plank Pose. Upward Plank Pose. Sit in dandasana placing the hands behind the hips with fingers pointing outwards and thumb towards the feet.

The expansion of the lungs enhances the supply of oxygen. .

Bend your knees and place your feet flat on the the floor with your heels stacked under your knees. Tuck in your shoulder blades and lift your sternum up to the sky. The Sanskrit word purva means "the East," which is the direction yogic practitioners would traditionally face while practicing these postures.

They can use a chair for support until they gain enough flexibility and comfort in this pose. ( Log Out /  Do not bend the arms. Based on the difficulty level, it’s an intermediate posture as … Purva-East | Ut-Intense | Tana-Stretch | Asana-Pose. Poorva = east + uttana = maximum stretch + asana = corporal position, This pose is pronounced as poorvah-uttanah-sanah, <>. Now press down hard with your heels into the ground and push your pelvis as high as you can. “Purva” means “east” or “front of the body”. Keep your hands shoulder width apart but step them a few inches behind your hips. Purvottanasana means an intense east stretch. Lean back and support the weight of your body with your hands. The following poses below will remove stiffness of the back, warm up legs, energize the entire body to come, and hold purvottanasana easily. Stretches the intestines and abdominal organs.

It is an intermediate back bending pose that helps to build strength and flexibility. Upward Plank is a wonderful way to counteract the negative effects of repetitive push up motions and include the back muscles in your core training. This posture is beneficial to open the hips, shoulders, and chest muscles. Sit with your legs outstretched in front of you in Dandasana. This is also called reverse tabletop pose. It expands the chest and dropping the head backward uplifts the heart. It improves the heart rate and circulatory system. In case of any medical condition, practice yoga postures after consulting a doctor and an Sri Sri Yoga teacher.

Upward Plank Pose - Upward plank pose, or purvottanasana in Sanskrit, is also known as inclined plane pose. Place your legs in position for either four-footed tabletop pose or upward plank. Now, exhale and slowly lower your hips to the yoga mat to release from this pose. ( Log Out /  Sit on the front edge of a sturdy chair with your knees bent and feet flat on the floor. Keep patience and practice it regularly to increase flexibility and gain strength. Engage through the buttocks and legs. Therefore, practicing purvottanasana is assumed to energize the entire body every time the practitioner attains the pose. Sit at the edge of a chair and wrap your hands around the back. Check that your ankles are directly below your knees as you hold your torso, pelvis and thighs up to form a flat, horizontal plane. Sit in Dandasana (Staff Pose) with your hands several inches behind your hips and your fingers pointing forward. Sit on your yoga mat with your legs extended straight out in front of you and press the palms of your hands into the floor by the sides of your hips.

As you exhale, come back to a sitting position and relax. Sorry, your blog cannot share posts by email. One can choose from a variety of options to deepen or ease the Purvottanasana; This is an advanced variation of purvottanasana where the body is held on forearms instead of palms. Keep pressing the sole of your feet into the floor, keeping your legs glutes firm and legs straight. Extend the lifted leg upward with toes pointing forward.

All focus needs to be on the alignments and on maintaining them to get through the pose. Open your chest fully by rolling the shoulders onto the back. This pose helps to provide your front body with a beautiful stretch. Perform purvottanasana with hands behind you and fingers pointing away. This simple breathing technique can help free the mind of stress... “I was diagnosed with PCOS almost 15 years back. Come in full upward plank pose. . Then follow the further steps as mentioned in the above instructions. Bhramari Pranayama - Humming Bee Breathing. Sit in Dandasana (Staff Pose) with your hands several inches behind your hips and your fingers pointing forward. If you would like to challenge yourself, try reducing the points of contact to three. This regular practice can enhance memory, concentration and attentiveness. Keep the toes and feet firm on the floor raising the hips up to shoulder level. Stay in this pose as long as you feel comfortable.

Keep your knees straight and bring the feet flat to the floor. Our ancient yogis were always practising yoga facing eastward, as the Sun rises in that direction. Step by step . This asana is also called as Inclines Plank Pose, Reverse Plank Pose and Backbend Pose.

This calms the brain and relieves fatigue, stress, and depression. Do not bend the arms. Sun Salutation – What is Surya Namaskar? From dandasana (staff pose), lean back and place your hands on the floor a few inches behind your hips, shoulder-distance apart, or just slightly wider. It is a full-body workout stimulating the anterior and posterior muscles of the body.

In a typical Ashtanga or Vinyasa Flow practice, you would probably perform Four-Limbed Staff Pose (Chaturanga Dandasana) at least a dozen times.

As the east is the direction of sunrise, it’s a symbol of new beginnings and potential. It is the best pose to reduce the stress and depression. Lift one foot off the floor and reach through the ball of your foot to touch the floor. Exhale, press your inner feet and hands down against the floor, and lift your hips until you come into a reverse tabletop position, torso and thighs approximately parallel to the floor, shins and arms approximately perpendicular. Purvottanasana opens the chest and calms the mind.

Then push down with both the palms of your hands and the soles of your feet to lift yourself up into a reverse tabletop position. Gently lift the left foot and place it over the right knee. Upward Plank Pose: Step-by-Step Instructions.

Do you need information on courses or share feedback? The inner thighs, glutes, and calf muscles are stretched throughout the pose.