How to Do the Upward Plank Pose in Yoga

The upward plank pose, or purvottanasana, is basically considered one of the arm balances in yoga though it can appear to some as part of the back bends. If you’re looking to include a posture in your sequence of poses that combats fatigue, the upward plank is a solid and doable option for almost any level of yoga practitioner. It strengthens the wrists, arms and legs while stretching the chest and shoulders. The upward plank is a natural follow-up to the reclining hero, or supta virasana, as well as other intermediate poses to add a nice variation to your yoga practice. Read on to learn how to do the upward plank pose in yoga.

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

• Yoga mat
• Loose, comfortable clothing

1. Start in with your legs extended directly out in front of you. Instead of letting your arms hang to your sides as you would normally in staff, modify them by placing your hands about 8 to 12 inches behind your hips. Your fingers should be pointing forward with your palms pressed to the earth.
2. Draw your feet back across the floor, bending your knees up toward the sky, until your heels are about 12 inches from your buttocks.
3. Rotate your feet slightly so your big toes are turned inward.
4. As you exhale, press both your hands and your feet into the earth while you lift your hips toward the sky. This motion should bring your back and thighs parallel with the floor.
5. Begin to straighten out your legs, one at a time, making sure to keep your hips in the same basic position and height as they were from the prior movement.
6. Press your pelvis up, keeping the muscles of your buttocks loose, as you roll your shoulder back slightly, drawing your shoulder blades together and lifting your chest.
7. Let your head gently drop back, yet still keeping it long. Hold this position for 30 to 60 seconds.
8. Exhale and move back into wtaff.

Tips & Warnings

• If you need support for your neck, perform the upward plank near a wall in which you may rest your head.
• Do not perform upward plank if you suffer from a wrist injury.