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Reverse Plank (Purvottanasana)

Interesting Fact

Purvottanasana, or Reverse Plank Pose, is also known as Upward Plank Pose. It is a powerful pose that not only strengthens the body but also symbolizes the rising sun, bringing energy and vitality to the practitioner.

Benefits

  • Physical Benefits:
    • Strengthens the arms, wrists, and legs.
    • Stretches the shoulders, chest, and front ankles.
    • Improves posture and spinal alignment.
    • Enhances core stability and balance.
  • Energetic Benefits:
    • Activates the Anahata (Heart) Chakra, promoting emotional balance and openness.
    • Stimulates the Manipura (Solar Plexus) Chakra, boosting confidence and personal power.
  • Mental Benefits:
    • Reduces stress and anxiety.
    • Encourages a sense of openness and receptivity.

Contraindications

  • Wrist injuries or carpal tunnel syndrome.
  • Shoulder or arm injuries.
  • High blood pressure.
  • Lower back pain.

Practice Guide

Performing Purvottanasana

  1. Starting Position: Sit on the floor with your legs extended in front of you (Dandasana). Place your hands on the floor slightly behind your hips, fingers pointing towards your feet.
  2. Lift Your Hips: Press into your hands and lift your hips towards the ceiling. Keep your arms straight and engage your core.
  3. Extend Your Legs: Straighten your legs and point your toes, forming a straight line from your head to your heels.
  4. Dristi (Gaze): Look up towards the ceiling or slightly back to maintain balance.
  5. Bandhas: Engage Mula Bandha (root lock) and Uddiyana Bandha (abdominal lock) to support the lower back and maintain core stability.
  6. Mudras: Keep your hands grounded firmly on the floor, fingers spread wide for stability.

Exiting the Pose

  1. Lower Your Hips: Slowly lower your hips back to the floor, returning to a seated position.
  2. Release the Pose: Sit back in Dandasana for a few breaths to neutralize the spine.

Counter Poses

  1. Paschimottanasana (Seated Forward Bend): Stretches the back and counteracts the backbend.
  2. Balasana (Child’s Pose): Relaxes the spine and shoulders.

Pro Tips

  • Ensure your wrists are directly under your shoulders to avoid strain.
  • Keep your core engaged throughout the pose to maintain alignment.
  • If you experience discomfort in your wrists, try performing the pose with your elbows on the floor.
  • Focus on deep, even breathing to enhance the stretch and maintain stability.
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