Purvothanasana (Upward Plank Pose) - How to Practice, Its Benefits, Precautions and Contraindications.
Purvothanasana is derived from Sanskrit words “Purvothan” means “Upward Plank” and “asana” means “pose”. It is best described as an eastward facing stretch. You can also call it an upward plank pose. Your wrists, back, and leg muscles will be strengthened as a result. It is an intermediate level posture. You also need to invert your back and neck a bit, that leads to a two-way stretch. Some practitioners also call it an inclined plane pose. It is a very revitalizing asana.
How To Do It?
⦁ Begin by sitting on the floor in Dandasana with your legs extended in front of you and your arms resting at your sides.
⦁ Bring your hands behind your hips and rotate your palms so your fingertips point in the same direction you are facing. Keep your hands shoulder-distance apart. You have to rotate your upper arms as you press your hands down firmly on the ground. Draw your shoulder blades firmly towards your back and allow your chest to lift.
⦁ While inhaling, press your hands and feet down firmly and lift your hips up toward the ceiling. Keep your chest lifted and your spine in one straight line. Work toward pressing the soles of your feet into the floor while keeping your legs straight. Do not squeeze your buttocks much.
⦁ If you are comfortable here, then you can slowly allow your head to drop back, thus opening your throat. Look toward your cheeks.
⦁ Hold the pose for around 30 seconds. To release yourself from the pose, slowly lower your hips to the ⦁ ground. Come back to Dandasana while exhaling.
Benefits of Purvothanasana (Upward Plank Pose)
⦁ It is a great practice for all those, whose shoulders are misaligned. People with rounded shoulders must do this asana, to rectify the problem.
⦁ Your hip muscles also get a good stretch from the regular practice of this asana.
⦁ When you drop your head backwards, the blood supply to the brain also improves.
⦁ All those of you, who face heaviness in the abdomen during menstruation will also get relief.
⦁ When you are actually holding the pose, your entire body weight rests on the hands and legs. So, they are strengthened with constant and regular practice.
⦁ When you keep the hands on the floor, the chest muscles also experience opening. The lung capacity also increases in this manner.
⦁ When you drop the head backward, the blood supply to the top part of the body also increases. So, your circulatory system’s functioning also improves.
⦁ When you lift the back and the hips off the floor, the spine’s flexibility also improves.
⦁ It helps to maintain optimum metabolism. It is due to the activation of the Thyroid glands.
⦁ You will get a toned body, through regular practice of this asana.
⦁ If you practice this asana on a regular basis, the Anahata Chakra gets activated.
⦁ You will experience a lot of compassion and happiness as a result.
Contraindications
⦁ If you have any injury in the wrist, neck, or the back, you cannot do this asana.
⦁ People who have a high blood pressure, must not do this asana.
⦁ If you have severe migraine, you must not do this pose.
⦁ All those of you, who have Carpal Tunnel Syndrome, should not do the pose.
⦁ If you suffer from Cervical Spondylitis, you should not do the pose.
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