Purvottanasana (Upward Plank Pose)

Posted On January 8, 2021

Purvottanasana is very effective to build your strength. The name Purvottanasana is a Sanskrit term, in which Purva meaning East or front of your body; Uttana meaning Intense stretch; and Asana meaning Pose. In English is known as Upward Plank Pose or Reverse Plank PoseIt’s pronounced as PUR-voh-tun-AHS-anna.

How to do Purvottanasana (Upward Plank Pose

Purvottanasana is very easy to perform, but you may find it hard to maintain this pose. This yoga asana is an inverted version of the Plank Pose. Just like the Plank Pose, it also enhances the strengthens of your body and improves the posture of your spine. 

It toned your abdomen muscles, gives a good stretch to your shoulders and chest. This yoga asana helps to restore the flexibility of your shoulders and ankles. Practicing this yoga asana regularly will expand the capacity of your lungs, which is good for your respiratory system.

This powerful yoga asana can be performed by any age of people. 

Preparatory Poses

  • Gomukhasana (Cow Face Pose)
  • Supta Virasana (Reclining Hero Pose)
  • Setu Bandha Sarvangasana (Bridge Pose)
  • Dhanurasana (Bow Pose)

Follow-up Poses

Benefits of Purvottanasana (Upward Plank Pose)

  • This asana increases the strength of your wrist, arms, shoulders, legs, glutes, back, and core muscles.
  • It gives a good stretch to your chest, shoulders, and front ankles.
  • It also helps to improve your body posture by strengthening your back and core muscles.
  • Makes your legs powerful, which makes it an effective exercise for the athletes.
  • It opens your chest and expands the capacity of your lungs.
  • Helpful to fix your round shoulders.
  • Also, it stimulates your thyroid gland.

Steps of Purvottanasana (Upward Plank Pose)

  • First, you have to sit in Dandasana (Staff Pose).
  • Then place your hands behind your hips. Ensure that the fingertips are pointing towards your feet.
  • Inhale and bend your knees, place your feet on the floor.
  • Now, as you exhale, push your hands and feet strongly on the floor to lift your hips as much as you can.
  • Keep your hips in the same line as your shoulders and your arms straight.
  • Now, straighten out your legs one by one and point your toes outwards.
  • Lift your chest up and press your shoulder blades against your back torso to maintain the position of your chest.
  • Slowly drop your head back, but be cautious of your neck. Do not hurt your neck.
  • Hold the position as long as you can or at least for 20-30 seconds.
  • To come out of the pose, exhale and slowly bring down your hips and sit into Dandasana. 
  • Relax your body.

Precaution and Tips

The following points of caution you should know before you perform this asana.

  • Keep 3-4 hours gap between your meal and practice.
  • Perform each and every step gently and carefully
  • If you find this too difficult to maintain this pose or to align your body in this position, bend your knees and lift up into a Reverse Table Pose (Ardha Purvottanasana).
  • Avoid this asana if you have any kind of injuries on your shoulders, elbows, wrist, lower back, knees, and ankles.
  • Those who have Carpal Tunnel Syndrome should not do Purvottanasana.
  • If you are feeling uncomfortable to maintain this pose, back out of the pose.
  • You should practice this yoga asana under the guidance of an expert.

Also Read:

Kumbhakasana (Plank Pose) – Steps, Benefits, and Precautions
Deviasana (Goddess Pose) – Steps, Benefits, and Precautions
Utkatasana (Chair Pose) – Steps, Benefits, and Precautions

Written by HealthE-gyan

Related Posts

Vrikshasana (Tree Pose)

Vrikshasana (Tree Pose)

Vrikshasana is a body-balancing yoga asana. The name Vrikshasana is a Sanskrit term, in which Vriksha meaning “Tree,” and asana meaning “Pose.” In English is known as Tree Pose. It's pronounced as vrik-SHAHS-ah-nah. Vrikshasana is very easy to perform. In this yoga...

read more
Urdhva Mukha Svanasana (Upward-Facing Dog Pose)

Urdhva Mukha Svanasana (Upward-Facing Dog Pose)

Urdhva Mukha Svanasana is a back-bending yoga asana. It resembles a dog stretching upwards. The name Urdhva Mukha Svanasana is a Sanskrit term, in which Urdhva meaning "Upward," Mukha meaning "Face," Svana meaning "Dog," and Asana meaning "Pose". In English is known...

read more
Dandasana (Staff Pose)

Dandasana (Staff Pose)

Dandasana is a simple seated yoga asana and helpful for your spine. The name Dandasana is a Sanskrit term, in which Danda means Staff; Asana means Pose. In English is known as Staff Pose. It's pronounced as Dahn-DAH-uh-nuh. Dandasana is very easy to perform. In this...

read more


Submit a Comment

Your email address will not be published. Required fields are marked *