Purvottanasana, commonly known as ” Upward Plank Pose is a spine lifting pose “, It gives an intense stretch to the front of the body. Purvottanasana is one of the most difficult basic yoga postures. It requires strong wrists and ankles and, most importantly, a strong core. With regular practice, you can easily develop the strength required to practice this pose with ease.
The Sanskrit name Purvottanasana is composed of three words.
Purva = The Orient (which refers to the front of the human body)
Uttana = intense stretching
Asana = Posture
Steps to practice Purvottanasana (Upward Plank Pose)
It is very important to know the alignment of the body in an asana. The right alignment prevents injuries and maximizes the benefits of installation. Here are the steps to follow to practice Purvottanasana correctly:
- Sit on the floor with your legs extended forward.
- Place the palms on the floor next to the body.
- Keep your hands about 30 cm behind the buttocks. Keep your elbows straight.
- Point the fingers towards the buttocks with the trunk slightly inclined. This is the starting position.
- Inhale and lift the body up. Lift as high as you can without forcing the body.
- Balance the weight of the body on the legs and arms.
- Keep your arms perpendicular to the ground. Rest the soles of your feet on the floor.
- Keep elbows and knees tight.
- Let the head hang down and in the backward direction. Breath normally.
- Ideally, in the final position, the body is parallel to the ground.
- Stay in this position as long as you are comfortable.
- Return to the starting position. Exhale down the body slowly. Relax and take deep breaths.
Practice 3 times. Practice ascending planking as a preliminary practice in Chakrasana (wheel laying).
Precautions for Purvottanasana (Upward Plank Pose)
The precautions to take for Purvottanasana should be taken into account:
- Avoid stretching the body beyond its limits as this may tire the muscles.
- People with this condition should avoid doing this asana: weak heart, wrists or ankles, high blood pressure, abdominal ulcers, hernia, cervical spondylitis, neck, knee, back or leg pain.
Advantages of Purvottanasana (Upward Plank Pose)
- Strengthens the muscles of the body, especially the shoulders, ankles, wrists and thighs.
- Strengthens the respiratory system and so relieves asthma.
- Practicing this asana is useful for all gynecological disorders.
- Ensures better functioning of the liver, spleen and kidneys.
- Relieves stress, tension and anxiety by refreshing brain cells.
- Useful for reducing fat in the abdomen and ridding your swollen belly.
The benefits of Purvottanasana on health can be experienced gradually during regular practice.
Stay healthy stay strong and get the best out of life.