Reverse Plank Pose: Purvottanasana
Purvottanasana (PUR-voh-tah-NAH-sah-nah) is a sibling of bridge pose and plank pose. Reverse plank may look intimidating for the shoulders, but there are several variations of the pose, all of which can help open the front of the body while strengthening the back.
Philosophy and Origin:
This pose goes by many names including “reverse plank,” and “upward-facing plank” pose. The Sanskrit name translates to “intense east stretch.” Ancient yogis considered the front of the body to be the “east” side as yoga was practiced while facing the rising sun.
Sanskrit:
- Purva: east
- Ut: intense
- Tan: stretch
- Asana: pose
Physical Benefits:
- Opens the chest and shoulders.
- Builds and tones the core muscles.
- Counters forward-facing tasks like sitting at a desk, driving, and looking at a phone.
Energetic Benefits:
- Releases tension from the body.
- Relieves fatigue and stress.
Preparatory Poses:
- Camel pose | Ustrasana
- Bridge pose | Setu bandhasana
- Plank pose | Phalakasana
Sequential Poses:
- One-legged reverse plank | Eka pada purvottanasana
- Upward-facing bow pose | Urdhva dhanurasana
Counter Poses:
- Half lord of the fishes | Ardha matsyendrasana
- Seated forward fold | Paschimottanasana
- Childs pose | Balasana
Adjustments/Modifications:
- Use a block: Build inner core strength by placing a block in between your thighs, then squeeze the block as you lift into the pose.
- Half reverse plank: Place the soles of your feet on the ground with knees bent for a variation of full reverse plank.
Step-By-Step:
- Begin seated with your legs out in front of you.
- Reach through the ball mounds of your feet, halfway between pointed and flexed.
- Place your hands behind you, fingertips pointing toward your hips. Roll your shoulders behind you.
- Press into your palms and through the ball mounds of your feet. Exhale to lift your hips off the ground, tailbone pointing toward your heels.
- Lift your heart. Option to lift your gaze to the ceiling.
- Hold for five breaths, then release hips to the ground.
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About the Author
Urdhva Dhanurasana: Upward Facing Bow Pose
ADJUSTMENTS | BENEFITS | SEQUENCING | SANSKRIT | STEPS
Urdhva dhanurasana (OORD-vah don-your-AHS-ah-nah) is a deep backbend that can cultivate flexibility, strength, and patience.
Philosophy + Origin
Urdhva dhanurasana is thought to increase the vital life force in the body, specifically around the heart. When practiced regularly and with dedication, even if the “full” pose is never achieved, upward facing bow pose can awaken courage, compassion, and radiance in the mind and spirit.
ADJUSTMENTS/MODIFICATIONS:
- Blocks on the wall: Place two blocks against a wall, about shoulder distance apart. Place your hands on the blocks as you move into urdhva dhanurasana to help elevate your upper body and better engage your shoulder blades.
- Strap: Use a strap around your upper arms to prevent the elbows from splaying as you press upward.
- Block: Place a block between your thighs to keep your lower body engaged.
- One-legged: Try out eka pada urdhva dhanurasana by lifting up one leg at a time.
