Purvottanasana Yoga Steps and Benefits


Purvottanasana Yoga is very effective pose for strengthens the wrist, arms and legs. Purvottanasana is Sanskrit name of this yoga, in English language this yoga is called Upward Plank Pose.
Purvottanasana Yoga Steps and Benefits
Purvottanasana Yoga Steps and Benefits

Purvottanasana (Upward Plank Pose) Yoga Steps

  • Begin by sitting on the floor with your legs extended in front of you and your arms resting at your sides in Dandasana (Seated Staff Pose).
  • Bring your hands several inches behind your hips and rotate your palms so your fingertips point in the same direction you are facing (toward your toes). Keep your hands shoulder-distance apart. Externally rotate your upper arms as you press your hands down firmly into the mat. Draw your shoulder blades firmly into your back and allow your chest to lift naturally.
  • On an inhalation, press your hands and feet down firmly and lift your hips up toward the ceiling. Keep your chest lifting and your spine in one straight line. Work toward pressing the soles of your feet into the floor while keeping your legs straight and firm. Do not squeeze your buttocks.
  • If you are comfortable here, then you can slowly release your head. Allow it to drop back, opening your throat. Softly gaze toward your cheeks.
  • Hold for up to 30 seconds. To release, slowly lower your hips to the mat. Come back to Dandasana with an exhalation.

Purvottanasana Yoga Benefits

  • Strengthens the arms, wrists and legs.
  • Stretches the shoulders, chest, and front ankles.

Contraindications and Cautions

  • Wrist injury.
  • With a neck injury, support the head on a wall or chair seat.

Preparatory Poses of Purvottanasana

How to do Purvottanasana

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