Backbend / Strength
Upward Plank Pose
Pūrvottānāsanaपूर्वोत्तानासन· poor-voh-tah-NAH-suh-nuhintense east-facing stretch (pūrva = east / front body)
Upward Plank Pose (Purvottanasana) is a reverse plank that lifts the whole front body toward the ceiling. It strengthens the arms, wrists, back and legs while opening the chest, shoulders and front ankles — a powerful counter-pose to all the forward folding and sitting we do.
Step by step
- 1
Set up from staff pose
Sit with the legs extended (Dandasana). Place the hands on the floor behind the hips, fingers pointing toward the feet, and set the feet together.
- 2
Lift the hips
Press down through the hands and feet and lift the hips up toward the ceiling, straightening the arms and coming into a straight line from head to heels, front of the body facing up.
- 3
Open and lengthen
Draw the shoulder blades together, lift the chest, and point the toes toward the floor. Keep the neck long — let the head release back only if the neck is comfortable.
- 4
Lower with control
Hold for a few breaths, then lower the hips back to sitting and rest. Follow with a gentle forward fold to balance the backbend.
Benefits
- Strengthens the arms, wrists, back and legs
- Opens the chest, shoulders and front ankles
- A counter-pose to forward folds and sitting
- Improves posture and back strength
Common mistakes
- Letting the hips sag instead of lifting into one line
- Collapsing the shoulders toward the ears
- Dropping the head back before the chest is lifted
- Straining the wrists
Modifications & variations
- Bend the knees for reverse tabletop (Ardha Purvottanasana)
- Keep the head neutral rather than dropping it back
- Place the hands on blocks to ease the wrists
Related poses
Video transcriptThis video demonstrates how to prepare for and perform Pūrvottānāsana (Upward Plank Pose), including alignment cues and a counter-pose fold.
Namaste!
In today's video, we will be showing you how to perform Pūrvottānāsana, or Upward Plank Pose. Those of you with wrist injuries or weak wrists are advised to proceed with caution. As a preparation, it is advisable to practice reverse tabletop a few times before attempting the final version of Pūrvottānāsana, or Upward Plank Pose.
To begin, sit in Dandasana and bend your knees, placing your feet hip distance apart. Drop your elbows onto the mat behind you. You will then place your palms at the point where your elbow rests. Spread your fingers wide. As you inhale, lift the hips up, moving the navel towards the ceiling and engaging the buttocks and the thighs. You can keep the chin tucked into the chest or drop your head back if your neck allows. To release, press the chin into the chest and, as you exhale, bring the hips back to the mat. As a counter, you can sit in Sukhasana and fold forward.
To begin the practice of Pūrvottānāsana, or Upward Plank Pose, sit in Dandasana, place your palms in line with your hips and drop your elbows on the mat behind you. Move the palms to the position where the elbow rests. Spread the fingers wide and grip the mat actively with your palms. Keeping the legs straight, inhale and lift the hips up towards the ceiling, allowing your toes to drop to the mat. The chest is lifting up and the navel is facing the ceiling. The thighs and the buttocks are engaged. If your neck allows you, drop the head back.
This posture is an excellent posture to strengthen the wrists and stretch out the front of the body. It also helps correct any postural imbalances that arise out of hunching or rounding of the spine. Stay in the posture for a few breaths and, as you exhale, release. As a counter, you can sit in Sukhasana and fold forward.
Frequently asked questions
- What is Upward Plank Pose good for?
- It strengthens the arms, wrists, back and legs while opening the chest, shoulders and the fronts of the ankles. As a reverse plank it's an excellent counter-pose to all the forward folding and sitting we do.
- It's too hard on my wrists — what can I do?
- Try reverse tabletop instead: bend the knees with the feet flat, and lift the hips to a tabletop position. It builds the same back and shoulder strength with far less load on the wrists.
References
- Patanjali's Yoga Sutras 2.46, 'sthira sukham asanam' — steady, comfortable posture · Classical text — The principle of steadiness in strong postures.