Upward plank pose

Purvottanasana

Categories:
Backbend, Balance, Strength, Shoulder opener

The upward plank pose opens the front of the shoulders and strengthens the wrists, arms, abdomen and legs.

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Step by step explanation

The upward plank pose can be done by

  1. Start in a seated position, with your legs stretched out in front of you.
  2. Bring your hands behind the hips, with your fingertips pointing towards your feet, and place the soles of your feet on the ground.
  3. Spread your fingers apart and press your hands and feet into the floor, while bringing your hips and knees up in one line. Keep activating your abdomen and grounding the palms of your hands, as you lift and open the front of your shoulders. If this is difficult to hold, you can come in and out of the pose several times.
  4. If you feel ready, from here you can extend your legs out in front of you, pointing your toes and grounding them as much as you can towards the floor. If it feels comfortable for your neck to allow your head to drop back behind you, otherwise keep your chin tucking into the chest.
  5. Gaze towards your nose as you stay here for at least five, long and deep breaths.
  6. Keep the chest still lifted as you slowly drop your hips down towards the floor. Bring your neck back into a neutral position and finish back sitting with the legs out in front of you.

Cautions

Read the following cautions to stay safe

  • If you have any injuries in your shoulders or wrists, do not perform this exercise. If you are prone to injuries in your shoulders or wrists, please be extra careful.
  • If you are concerned about anything of this pose, please contact your physician on whether this practice is good for you.

Making the pose easier

  • You could keep your knees bent throughout the pose to make it lighter.
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Suggested preparation poses

Suggested follow-up poses