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Reverse Plank | Purvottanasana
Reverse plank, also known as upward plank, improves balance and energizes the body. It stretches the arms, legs, and back muscles. It also opens the chest, shoulders and throat. Additionally, this pose increases flexibility in the wrists, shoulder and ankle joints.
Sanskrit: Purvottanasana
Drishti: upward
Counterpose: seated forward bend
Materials
- yoga mat
Instructions
- Start in a seated position with your legs straight out in front of you. Bend your knees with your feet flat on the floor, about hip-width apart. Place your hands on the floor behind your hips with finger tips pointing toward the feet. Straighten your arms, drawing the shoulder blades onto your back.
- Inhale and press your hands and feet down as you lift the hips up off the floor. Lengthen your spine and engage the core.
- Fully extend both legs, pressing the soles of your feet down. Keep hips lifted.
- Exhale and lengthen from the core out through the crown of your head. Gently curl your head back and hold for a few breaths. Slowly release by lowering the hips to the floor.
Notes
Modification: For a gentle variation, only lift the hips as high as you can.
Preparatory poses: bow, cow face, bridge, reclined hero
Follow-up poses: lotus, crow, bridge, downward facing dog