Upward Facing Plank – Purvottanasana (Intermediate to Advanced)

Purvottanasana Meaning

Purvottanasana, commonly known as Upward Plank Pose or Inclined Plane Pose, is a yoga posture with a name rooted in its physical alignment and purpose. The name “Purvottanasana” is derived from Sanskrit, where “purva” means “east” or “front,” “uttana” means “intense stretch,” and “asana” refers to “pose” or “posture.” In this asana, the practitioner sits with their legs extended in front, places their hands behind them, and lifts their hips, chest, and legs off the ground, forming a reverse tabletop position.

Purvottanasana symbolizes openness, strength, and an upward trajectory. The name suggests a movement toward the east or the front, reflecting the pose’s expansive nature. It stretches and opens the front of the body, from the chest to the thighs, promoting a sense of spaciousness and vitality. The pose encourages practitioners to lift and expand, both physically and energetically, as they create an upward-facing plane with their bodies. Purvottanasana signifies the idea of rising above limitations and embracing a forward, upward journey in life. It serves as a reminder of the importance of cultivating inner strength and resilience while maintaining an open heart and mind.

Benefits Upward Facing Plank Purvottanasana

Exploring the Benefits of Upward Facing Plank, or Purvottanasana, sheds light on the numerous advantages this yoga pose offers. By understanding how it can positively impact both your physical and mental well-being, you’ll gain insight into why incorporating this pose into your practice can be highly rewarding.

• Arm and Wrist Strength: This pose engages your arms and wrists, helping to build strength in these areas.
• Chest Opener: It opens the chest and stretches the front of the body, improving posture.
• Core Activation: Your core muscles work to support your lifted body, enhancing core strength.
• Hip Flexor Stretch: Purvottanasana provides a deep stretch to the hip flexors, increasing flexibility.
• Mind-Body Connection: This pose demands mental focus and awareness, promoting mindfulness.

How to do Upward Facing Plank Purvottanasana

“Upward Facing Plank is a rejuvenating yoga pose that strengthens the upper body, improves flexibility, and enhances posture. This asana involves lifting the entire body off the ground while balancing on the hands and feet, creating a beautiful arch in the back.

1. Starting Position: Sit on your yoga mat with your legs extended in front of you.
2. Place Your Hands: Place your hands behind your hips, fingers pointing forward, and slightly turned out.
3. Prepare Your Feet: Bend your knees, keeping your feet flat on the mat, hip-width apart. Your heels should be directly below your knees.
4. Lift Your Hips: Press into your hands and lift your hips off the mat. Your body should form a reverse tabletop position.
5. Straighten Your Legs: If you can, straighten your legs one at a time, coming into a full Upward Facing Plank. Keep your toes pointed forward.
6. Maintain Alignment: Ensure your shoulders are directly above your wrists. Keep your neck aligned with your spine.
7. Extend Your Body: Straighten your arms fully, extending your body upward. Engage your core muscles.
8. Gaze Forward: Keep your gaze forward or slightly upward, maintaining your balance and focus.
9. Hold and Breathe: Hold the pose for 15-30 seconds, breathing steadily and mindfully.
10. Release with Control: To exit the pose, bend your knees and lower your hips back to the mat.

Upward Facing Plank Variations and Modifications

Elevate Your Feet: For added challenge, you can place your feet on a yoga block or a sturdy surface to increase the lift of your hips. Use Props: If wrist discomfort is an issue, consider placing yoga blocks under your hands for support.

Tips for a Deeper Practice Upward Facing Plank

Enhance your yoga practice with these tips to foster increased mindfulness and serenity. Explore elements like yoga music, preparatory poses, alternative variations, healing crystals, and a personal altar to deepen your sessions, creating a more profound and fulfilling experience.

Preparation Poses Upward Facing Plank

• Plank Pose: Build core strength and arm stability by starting in Plank Pose, forming a straight line from head to heels while supporting your weight on your palms.
• Bridge Pose (Setu Bandha Sarvangasana): Open your chest, shoulders, and hip flexors in Bridge Pose. Lie on your back, lift your hips, and create a bridge shape with your body.

Alternative Poses Upward Facing Plank

• Child’s Pose (Balasana): After Upward Facing Plank, release wrist, shoulder, and chest tension in Child’s Pose. Kneel, sit back on your heels, and extend your arms forward while lowering your chest to the ground.
• Bridge Pose (Setu Bandha Sarvangasana): Restore spinal balance and ease wrist and shoulder strain with Bridge Pose.
• Cat-Cow Stretch (Marjaryasana-Bitilasana): Enhance spine flexibility and alignment through Cat-Cow stretches, arching your back upward (Cow) and rounding it (Cat) in a flowing motion.

Incorporating these preparation and counter poses into your practice of Upward Facing Plank (Purvottanasana) ensures a balanced and enjoyable yoga session. Practice mindfully, and listen to your body for a safe experience.

Final Thoughts

Upward Facing Plank (Purvottanasana) is a challenging yet invigorating yoga pose that encompasses strength, flexibility, and inner balance. As you embrace this intermediate to advanced asana, remember that it symbolizes not only physical ascension but also the rising of your inner energy and vitality. Incorporate Upward Facing Plank into your practice to elevate both your body and spirit on your yoga journey.