Upward Plank Pose (Purvottanasana)

Purvottanasana is also referred to as upward plank pose. When practicing the pose one should sit in Dandasana with both of her hands being behind the hips and the fingers should point forward. The knees are bent and the feet are placed on the floor. Big toes are turned inward and heels are placed at least a foot away from the buttocks. Exhale and place both the inner feet and hands down against the floor. The hips are lifted until a reverse tabletop position is achieved. Straighten your legs without losing the height of your hips. Without hardening the buttocks, lift the hips higher. Support the lift of the chest by pressing the shoulder blades against the back of the torso. Drop the head back slowly without compressing the back of the neck.sit back in Dandasana after holding for a period of 30 seconds.

People with wrists injury and people with neck injury should support their head on a chair or a wall. The pose strengthens the arms, legs and wrists. It also stretches the chest, front ankles and shoulders. The therapeutic application of this pose is fatigue and the anatomical focus is the wrists. The beginners should first practice with a chair support. They should sit near the front edge of the seat and wrap their hands around the back edge. Lift your pelvis by inhaling .extend each leg with an inhale. Some of the preparatory poses include: Supta virasana, dhanurasana, setu bandha sarvangasana and Gomukhasana. The follow up poses are paschimottanasana and Adho Mukha Svanasana.