Purvothanasana (Upward Plank Pose)
Purvothan is derived from Sanskrit words “Purvothan” means “Upward Plank” and “asana” means “pose”. It is also known as the Reverse Plank pose. It also means stretching the entire body towards the east. This is a complete body workout that exercises the anterior as well as the posterior part of the body. It is an intermediate posture.
How To Do It?
⦁ Sit on the floor with your legs extended in front of you with your arms resting at your sides, in Dandasana.
⦁ Take the hands behind your hips and rotate your palms, so that your fingertips point in the same direction as you. Keep your hands shoulder-distance apart. Now, rotate your upper arms as you place your hands down firmly into the mat. Pull the shoulder blades firmly into the back and allow your chest to lift naturally.
⦁ On inhalation, press your hands and feet down firmly and lift your hips upward toward the ceiling. Keep your chest elevated and your spine in one straight line. Press the soles of your feet on the floor while keeping your legs straight. Do not squeeze your buttocks.
⦁ If you are comfortable, then you can slowly release your head and allow it to drop back, opening your throat chakra. Softly gaze toward your cheeks.
⦁ Hold in this manner for a few breaths. Slowly, lower your hips to the ⦁ mat. Come back to the original pose.
Benefits
⦁ It is one of the best asanas which will help in stretching the shoulders, ankles, biceps, and the chest.
⦁ It will also strengthen the back muscles.
⦁ It also acts as a chest opener, and thereby strengthens the respiratory system as well.
⦁ It also allows the abdominal organs to function in a better manner.
⦁ If you practice this asana on a regular basis, your abs will be toned.
⦁ You will also get relief from stress, if you practice this asana on a regular basis.
Contraindications
⦁ If you have any sort of injury in the wrist, neck, or the back, you should not do this asana.
⦁ All those who have high blood pressure, must not do this asana.
⦁ If you have migraine, you must avoid this pose.
⦁ All those who have Carpal Tunnel Syndrome, must avoid this pose.
⦁ Patients having Cervical Spondylosis, must avoid this asana.
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