Purvottanasana

Common Title Purvottanasana
English Title Upward Plank Pose
Sanskrit Title Purvottanasana
All Titles Upward Plank Pose, Purvottanasana, Inclined Plan Pose, Inverted Plank
Pose Level Beginner
Pose Position Supine
Pose Type Strength, Back-Bend, Stretch, Inversion, Balance
Sanskrit Pronunciation Play Audio
Tags

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Yoga Sequences

List of yoga sequences with Purvottanasana:

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In Sanskrit, ‘purva’ = ‘east’, ‘ut tan’ = ‘intense stretch’ and ‘asana’ = ‘posture’. In yogic language the front part of the body right from tips of the toes to the crown of the head is considered the east. Hence, in Purva ut tan asana = East Intense stretch posture, of in other words Upward Plank Pose, the entire front portion of the body is stretched to the maximum in a slight back bend. It is just the opposite side of the body which is stretched and hence related to the Plank Pose. This pose is generally practiced after Paschimottanasana.

Purvottanasana is considered a base pose as purvottanasana variations can be derived from this pose. Purvottanasana helps boost energy in the body and hence can be included in flow yoga sequences.

Chakras

Purvottanasana helps open, activate, and balance the following chakra(s):
  • Throat Chakra (Vishuddha Chakra)
  • Heart Chakra (Anahata Chakra)
  • Solar Plexus (Manipura Chakra)

Anatomy

Purvottanasana benefits the following muscles and hence can be included in yoga sequences with the corresponding muscle(s) focus:
  • Arms and Shoulders
  • Lower Back
  • Biceps and Triceps
  • Core (Abs)
  • Hamstrings
  • Psoas
  • Quadriceps

Purvottanasana yoga sequences

Purvottanasana is commonly found in the following types of yoga sequences:
  • Ashtanga Primary Series Sequence
  • Yoga sequences for teenagers
  • Arm balancing yoga sequences
  • Yoga sequences for improving focus and concentration
  • Yoga sequences for arms and shoulders
  • Yoga sequences for relieving lower back pain
  • Yoga sequences for building biceps and triceps
  • Core yoga sequences
  • Yoga sequences with focus on hamstrings
  • Yoga sequences for psoas
  • Yoga sequences for Quadriceps

How to do Purvottanasana

The below cues and yoga sequences added by yoga teachers show multiple ways to do Purvottanasana depending on the focus of your yoga sequence and the ability of your students.

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  1. Sätt handflatorna i golvet bakom dig, och kom först till bordet och sedan till omvänd planka, några decimeter från höfterna med fingrarna riktade framåt.
    Böj knäna, sätt fötterna i golvet ca 30 cm från rumpan och vrid stortårna lite inåt.
    Andas ut, pressa händerna och fötterna neråt och lyft upp r...
  2. Bring hands flat either side of you. A little behind the hips. ...Fingers spread and pointing towards your toes (not like picture).....Roll shoulders forward a little.Bend knees a little, plant feet flat on the floor....Gaze down your body.
    Inhale to push into feet and hands and lift up...Keep gazi...
  3. Met knie naar de borst 5 keer elk been
  4. can use a block under the buttocks for support
  5. Lower your legs straight out in front of you, bring your hands back about twelve inches behind your hips, shoulder width apart. Place your palms flat with your fingers facing forward.
    Inhale; press down through your arms and hands, straightening your elbows and lifting your hips up high
    Drop your ...
  6. Dynamic: Upward Plank Pose --> swing into --> Boat Pose - x3
  7. Walk your hands about eight inches behind you, fingertips facing forward, and on the inhalation, press down through your hands and feet and lift your hips up into Tabletop
  8. 1. From a seated position with your legs straight out in front of you, bring your hands back about twelve inches behind your hips, shoulder width apart. Place your palms flat with your fingers facing forward.
    2. Inhale and press down through your arms and hands, straightening your elbows and liftin...
  9. ...Pointer les orteils et presser les épaules dans le dos en remontant les jambes, les hanches et le torse. Doucement éloigner le menton du torse pour ouvrir la gorge

    Répéter la séquence de 3 à 5 fois
  10. 1. Place your hands a little further behind you onto the mat and inhale and push into your palms and gently lift your hips as your point your toes forward.
    2. Exhale and raise your chest up and out and engage your quads and gluteus

    Feel the stretch in your hip flexors, your psoas, your abdominal...
  11. 1. Place your hands a little further behind you onto the mat and inhale and push into your palms and gently lift your hips as your point your toes forward.
    2. Exhale and raise your chest up and out and engage your quads and gluteus

    Feel the stretch in your hip flexors, your psoas, your abdomin...
  12. Bring hands flat either side of you. A little behind the hips.
    Fingers spread and pointing towards your toes (not like picture).
    Roll shoulders forward a little.
    Bend knees a little, plant feet flat on the floor.
    Gaze down your body.
    Inhale to push into feet and hands and lift up.
    Keep gazing...
  13. 1. Place your hands a little further behind you onto the mat and inhale and push into your palms and gently lift your hips as your point your toes forward.
    2. Exhale and raise your chest up and out and engage your quads and gluteus

    Feel the stretch in your hip flexors, your psoas, your abdomin...
  14. See how focused you can be on the breath here.

Discover more cues, teaching ideas, and how to do steps at How to Do Purvottanasana

Purvottanasana Benefits

Purvottanasana Benefits:

Human Anatomy

  • Improves the functioning of the thyroid gland: The thyroid gland at the neck, with the secretion of thyroid hormone, helps in metabolic rate of the body and also helps in the development of the human body.
  • Improves the functioning of the adrenal gland: The adrenal gland which lie above the kidneys helps in the supply of blood and secretes a number of different hormones which are essential for a proper balance within the body.
  • Improves the functioning of the thymus:The thymus located in front of the heart, helps in maintaining the immune system. It helps the body fight foreign invaders.

General Benefits

  • Greater strength at the shoulders and arms: Purvottanasana improves the strength at the wrists going upwards to the entire arm including the shoulders. The weight of the body if balanced well on the shoulders and the wrists will not only make the pose easy but will improve the muscle strength around the shoulders without causing injury.
  • Reduces cramps at the calf, hamstrings and quadriceps: Repeated practice of this pose will open the muscles at the quadriceps, hamstrings and calves thus reducing the cramps.
  • Great pose for athletes: For most sports the arms and the legs are to be worked at, and Upward Plank Pose gives both the benefit of improving the arm strength and the leg strength.
  • Improves the align...
Continue reading more on Purvottanasana Benefits

Purvottanasana Contraindications

 (Upward Plank Pose) Purvottanasana Contraindications:

Certain things to keep in mind while practicing Upward Plank Pose.

  • High Blood Pressure: This pose needs to be practiced with guidance when suffering from high blood pressure, as the head and neck fall back loose bringing in sudden flow of blood to the head.
  • To be avoided if suffering from severe migraine: A proper guidance is needed if one is suffering from severe migraine, as the head falls back loose during the practice of this pose.
  • Any kind of injury at the wrists, neck and back: Keep in mind that any injury caused will hinder the practice of this pose, hence one needs to be cautious.
  • General weak body: It is important to work on the basic strength of the body before the practice of this pose, as the elbow joints, the wrist joints are not used to taking the weight of the body, while the arms are placed behind you.

Purvottanasana Variations

Purvottanasana Variations: Below are some common variations of the yoga pose Purvottanasana with base pose as Upward Plank Pose (Purvottanasana).

Purvottanasana Steps

 (Upward Plank Pose) Purvottanasana Steps:
  1. From the Forearm Side Plank Pose, slowly turn the torso in supine and throwing the chest and the abdomen upwards, go into Purvottanasana.
  2. Here in Upward Plank Pose, placing both the palms on the floor with fingers pointed outwards, and with the firm grip of the feet on the floor, raise the entire body upwards and balance the body on the arms and the feet.
  3. This deep stretch at the shoulders and arms gives a deep opening of the heart with the gentle back bend. Remain here for about 6 breaths or more and watch for the arms.
Learn more: Purvottanasana Steps

Purvottanasana Modifications

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Purvottanasana Preparatory Poses

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Purvottanasana Relaxing Follow-up Poses

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Purvottanasana Level Up Follow-up Poses

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Purvottanasana Yoga Sequences

Purvottanasana Titles in English and Sanskrit

Many yoga poses have multiple titles because of differences in their Sanskrit to English title translation or a specific title becoming popular because of it's common usage amongst yoga teachers and yoga practitioners. Below are common titles of Purvottanasana:

  • Upward Plank Pose
  • Purvottanasana
  • Inclined Plan Pose
  • Inverted Plank

Purvottanasana Sanskrit

Purvottanasana sanskrit title is Purvottanasana

Please click on the link below to listen to Sanskrit pronunciation of Purvottanasana:
Sanskrit audio pronunciation for  Purvottanasana Play Sanskrit audio pronunciation for Purvottanasana

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