Upward Plank Pose, also known as Purvottanasana in Sanskrit, is a yoga asana that stretches and strengthens the shoulders, chest, wrists, and legs. It is often practiced as a counterpose to seated forward bends and to prepare the body for backbends. This pose is beneficial for improving posture, increasing flexibility, and calming the mind.
Sanskrit Slok:
“समंतात् पुर्वोत्तानासनं भवेत्”
Steps to do:
1. Start by sitting on the floor with your legs extended in front of you.
2. Place your hands behind you, fingers pointing towards your feet, and shoulder-width apart.
3. Press into your hands and feet, lifting your hips towards the ceiling.
4. Straighten your arms and legs, creating a diagonal line from your heels to your shoulders.
5. Keep your chest open and lifted, and gaze towards the ceiling.
Benefits:
1. Stretches the shoulders, chest, and front of the body.
2. Strengthens the arms, wrists, and legs.
3. Improves posture and reduces the risk of back pain.
4. Stimulates the abdominal organs and improves digestion.
5. Calms the mind and reduces stress and anxiety.
Precautions:
1. Avoid practicing this pose if you have a wrist or shoulder injury.
2. If you have low blood pressure or heart problems, practice this pose with caution.
3. Engage the core muscles to protect the lower back from strain.
4. Do not force the body into the pose, and listen to your body’s limitations.
Upward Plank Pose (Purvottanasana)
Upward Plank Pose, also known as Purvottanasana in Sanskrit, is a yoga asana that stretches and strengthens the shoulders, chest, wrists, and legs. It is often practiced as a counterpose to seated forward bends and to prepare the body for backbends. This pose is beneficial for improving posture, increasing flexibility, and calming the mind.
Sanskrit Slok:
“समंतात् पुर्वोत्तानासनं भवेत्”
Steps to do:
- Start by sitting on the floor with your legs extended in front of you.
- Place your hands behind you, fingers pointing towards your feet, and shoulder-width apart.
- Press into your hands and feet, lifting your hips towards the ceiling.
- Straighten your arms and legs, creating a diagonal line from your heels to your shoulders.
- Keep your chest open and lifted, and gaze towards the ceiling.
Benefits:
- Stretches the shoulders, chest, and front of the body.
- Strengthens the arms, wrists, and legs.
- Improves posture and reduces the risk of back pain.
- Stimulates the abdominal organs and improves digestion.
- Calms the mind and reduces stress and anxiety.
Precautions:
- Avoid practicing this pose if you have a wrist or shoulder injury.
- If you have low blood pressure or heart problems, practice this pose with caution.
- Engage the core muscles to protect the lower back from strain.
- Do not force the body into the pose, and listen to your body’s limitations.