Upward Plank Pose | Purvottanasana

Upward Plank Pose Instructions

1. Start in staff pose, with your hands on the floor and your fingers pointing forward.
2. Bend your knees, place your feet on the floor and, as you exhale, lift your hips off the mat.
3. Stay in upward plank pose for 30 seconds and then return to staff pose.

Mindfulness Practice

Press your shoulders blades together, maintain your chest and hips up and straighten the legs. Keep your torso in line with your thighs and keep your arms perpendicular to the floor. Breathe deeply, drop your head slightly back, and feel the stretch in your shoulders and chest.

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Purvottanasana Benefits

The upward plank pose stretches the chest and shoulders and boosts upper body strength. This yoga pose also helps to build core strength, improves balance, and stimulates the respiratory system.

Contraindications

Wrist, neck, or shoulder injury.

Preparatory, Complementary and Follow-Up Poses

Start in bridge pose, bow pose or cow face pose and then progress to upward plank pose. Follow-up with seated forward bend or downward facing dog.

Related Yoga Poses

Try these other yoga poses to relax and relieve stress and tension:
One legged downward dog pose
Knee to nose dog pose
Frog pose
Wheel pose