Purvottanasana: Steps and Benefits of the Upward Plank Pose

Introduction:

 Purvottanasana, also known as the Upward Plank Pose, is a dynamic yoga asana that strengthens the arms, shoulders, and core while providing a deep stretch to the front of the body. This pose is renowned for its ability to improve posture, increase flexibility, and energize the entire body. In this article, we will explore the steps to practice Purvottanasana along with its benefits.

Steps to Practice Purvottanasana:

1.Starting Position:

• Begin by sitting on the yoga mat with your legs extended in front of you and your hands resting by your sides, fingertips pointing towards your feet.

• Keep your feet hip-width apart and press them firmly into the ground.

2.Place Hands Behind Hips:

• Place your hands behind your hips with your fingers pointing towards your feet.

• Keep your palms flat on the mat and your fingers spread wide apart for stability.

3.Inhale and Lift Hips:

• Inhale deeply and press into your hands and feet to lift your hips off the mat.

• Engage your core muscles and press your shoulder blades firmly against your back to lift the chest towards the ceiling.

4.Extend Arms and Legs:

• Once your hips are lifted, straighten your arms and legs, keeping them strong and active.

• Point your toes and press through the heels to engage the leg muscles and lift the hips higher.

5.Open the Chest:

• Open your chest towards the ceiling and draw the shoulder blades together to broaden the collarbones.

• Keep your neck long and gaze slightly upwards, avoiding any strain or tension in the neck.

6.Hold the Pose:

• Hold Purvottanasana for 15-30 seconds, breathing deeply and evenly.

• Focus on maintaining a strong connection between your hands, feet, and core muscles throughout the pose.

7.Release and Relax:

• To release the pose, exhale and gently lower your hips back down to the mat.

• Shake out your arms and legs to release any tension, and take a few breaths in a seated position to center yourself.

Benefits of Purvottanasana:

1.Strengthens Upper Body: Purvottanasana strengthens the arms, shoulders, wrists, and upper back, improving overall upper body strength and stability.

2.Stretches Front Body: This pose provides a deep stretch to the chest, shoulders, abdomen, and hip flexors, counteracting the effects of prolonged sitting and poor posture.

3.Improves Posture: Regular practice of Purvottanasana helps improve posture by opening the chest and shoulders, reducing rounding of the upper back.

4.Energizes the Body: Purvottanasana increases blood circulation and energy flow throughout the body, leaving you feeling revitalized and energized.

5.Stimulates Digestion: The compression of the abdomen in this pose stimulates digestion and can help alleviate digestive discomfort.

Precautions:

• Avoid practicing Purvottanasana if you have wrist, shoulder, or lower back injuries.

• Pregnant women should avoid practicing this pose or practice it under the guidance of an experienced yoga instructor.

• If you experience any discomfort or pain during the pose, gently release and come out of the pose immediately.

Incorporate Purvottanasana into your yoga practice to experience its myriad benefits for the body, mind, and spirit. With regular practice and mindful awareness, you can cultivate strength, flexibility, and vitality from the inside out