Purvottanasana (Reverse Plank) is usually done after Paschimottanasana. This asana is an energetic shoulder stretch performed in an eastward direction. Since the sun rises in the east, the east is associated with new beginnings and blossoming opportunities. We use the strength of the core and leg muscles, as well as the support of the shoulders beneath the heart, in Reverse Plank Pose. Purvottanasana helps to strengthen the arms, wrists, and legs. Purvottanasana aids in the treatment of sedentary-related health issues such as stress, back pain, and poor posture.
Purvottanasana activates Ajna Chakra, Vishuddhi Chakra, Anahata Chakra and Manipura Chakra. It also helps you balance the Vata and Pitta Doshas.
Steps to do Reverse Plank / Purvottanasana
- Sit in Dandasana.
- Keep your hands one palm distance behind your hip, fingers pointed towards the feet.
- Engage your legs and torso completely. Now while you inhale push your hands, lift your hips up, keeping the body in one straight line.
- Drop your head back freely. Stretch the toes towards the mat. Keep breathing while holding the pose.
- Now exhale and drop the hips to the floor/mat slowly and release your hands.
Tips for beginners
- Keep your knees bent and lift your hips up in reverse table pose if you are a complete beginner.
- The position of your fingers and strength in your wrists play an important role here.
- Engage your glutes muscles to be in a position at ease.
- Preparatory poses for reverse plank are Vajrasana, Veerasana, Gomukhasana, Supta Vajrasana, Supta Veerasana, Setu Bandhasana, Dhanurasana and all Asanas in plank series.
- It opens up the chest, shoulders and also the ankles.
- It strengthens the arms, wrists, legs, core and the back.
- Good therapeutic practice for depression, fatigue and it relaxes the mind.
Watch out for
- Avoid this asana if you have wrist injury.
- In case of neck pain don’t drop your head back, keep the head in a comfortable position
- Dynamic movements from Dandasana to Purvottanasana can add energy to your practice.
- Yoga practitioners also like to practice Paschimottanasana to Purvottanasana dynamically.
- Holding the Asana with ujjayi breathing will also help you gain a lot of strength.