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Purvottanasana (पूर्वोत्तानासन)
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Purvottanasana (पूर्वोत्तानासन)

Yoga Practice Name

Purvottanasana (पूर्वोत्तानासन)

English Name

Upward Plank Pose

Other Names

Setu Asana

Description and Steps

Description: Purvottanasana, or the Upward Plank Pose, is an intermediate-level back-bending asana that strengthens the arms, wrists, and legs, while deeply stretching the front body. It counterbalances forward bends and seated poses by opening the chest and shoulders.

Steps to Perform:

  1. Starting Position: Sit on the mat in Dandasana (Staff Pose), legs extended straight in front of you, spine upright.
  2. Hand Placement: Place your palms on the floor behind your hips, fingers pointing towards your feet (or slightly turned outward if needed for wrist comfort).
  3. Prepare for Lift: Engage your core and press your palms and heels into the floor.
  4. Inhale and Lift: On an inhalation, lift your hips upward toward the ceiling. Let your head gently drop back if the neck is comfortable or keep it neutral.
  5. Body Alignment: Your body should form a straight line from head to heels. Press the soles of your feet and palms firmly into the mat. Engage the thighs and glutes, lifting the chest and hips upward.
  6. Hold the Pose: Stay in the posture for 15–30 seconds, breathing steadily.
  7. Release: On an exhalation, slowly lower your hips back to the floor and return to a seated position.
General Benefits

Physical Benefits:

  1. Strengthens the Arms, Wrists, and Shoulders: Builds upper body strength, especially useful for those preparing for arm balances or inversions.
  2. Tones the Legs and Glutes: Engages the thighs and buttocks, helping improve muscle tone.
  3. Stretches the Chest and Front Body: Counteracts the effects of slouching and long periods of sitting. Opens the heart and shoulders.
  4. Improves Posture: Encourages spinal extension and back strength, supporting better alignment.
  5. Stimulates the Respiratory System: The chest expansion helps improve lung capacity and breathing.

Energetic and Therapeutic Benefits:

  1. Boosts Energy and Vitality: The heart-opening nature of the pose lifts mood and combats fatigue.
  2. Improves Digestion: The abdominal stretch may stimulate the digestive organs.
  3. Balances Emotions: Opening the chest is often linked with emotional release and balance, reducing feelings of anxiety and low mood.

Yogic/Spiritual Benefits:

  1. Activates the Anahata (Heart) Chakra: Encourages openness, compassion, and emotional healing.
  2. Cultivates Willpower and Confidence: The assertive, expansive posture promotes a sense of strength and self-assurance.
Cautions-Limitations-Contraindications

Contraindications (Avoid if you have):

  1. Wrist Injuries or Carpal Tunnel Syndrome: The pose puts pressure on the wrists; it may aggravate pain or inflammation.
  2. Shoulder Injuries or Weakness: Not advisable if you have rotator cuff issues or shoulder instability.
  3. Lower Back Pain or Spinal Injuries: The pose involves back extension; avoid or modify if you experience lower back discomfort.
  4. Neck Issues: Dropping the head back may strain the cervical spine; keep the head neutral or seek guidance.
  5. Severe Hypertension or Heart Conditions: The intense chest expansion and elevation of the heart may not be suitable.

 Cautions:

  1. Beginners Should Use Support: Practice with props (e.g., yoga blocks under the hands) or under supervision to avoid strain.
  2. Avoid Overarching the Spine: Engage core muscles to protect the lower back.
  3. Proper Warm-Up is Essential: Stretch the shoulders, wrists, hamstrings, and chest before attempting this pose.
  4. Gradual Entry and Exit: Move in and out of the pose slowly to prevent injury or dizziness.
Complimentary Practice
  1. Preparatory/Strengthening Practices These poses help build the strength and flexibility needed for Pūrvottānāsana:
  • Dandasana (Staff Pose): Strengthens legs and improves posture alignment.
  • Phalakasana (Plank Pose): Builds core and upper body strength.
  • Setu Bandhasana (Bridge Pose): Opens the chest and strengthens the glutes and back.
  • Ardha Purvottanasana (Reverse Tabletop): Easier variation, helps with shoulder opening and wrist strength.
  1. Counter Poses (Balancing/Restorative) These poses help neutralize the spine and calm the body after backbending:
  • Paschimottanasana (Seated Forward Bend): Counteracts the spinal extension with a deep forward bend.
  • Shashankasana (Child's Pose): Relaxes the back and stretches the spine gently.
  • Marjariasana-Bitilasana (Cat-Cow Pose): Gently mobilizes the spine and resets alignment.
  1. Deepening/Advancing Practices These can be practiced once you’re comfortable with Pūrvottānāsana to deepen strength and flexibility:
  • Urdhva Dhanurasana (Wheel Pose): Advanced backbend requiring more shoulder and core strength.
  • Vasisthasana (Side Plank Pose): Enhances arm and core strength, with similar body engagement.
  1. Breath and Mindfulness Practices These support awareness and energy flow:
  • Ujjayi Pranayama: To control breath during pose hold.
  • Yoga Nidra or Shavasana: For restoring energy post-practice.
Similar Practices

1. Dandasana, 2. Setu Bandhasana, 3. Ardha Purvottanasana, 4. Urdhva Dhanurasana, 5. Chakrasana

Practice Keynotes

1. Alignment Awareness

  • Feet together and toes pointing forward (or slightly inward) help engage the entire posterior chain.
  • Ensure hands are shoulder-width apart with fingers pointing towards the feet or slightly outward depending on wrist flexibility.
  • Maintain a straight line from shoulders to toes — avoid letting the hips sag or over-arching the back.

2. Engagement & Activation

  • Actively press palms and heels into the ground to lift the body.
  • Engage glutes, hamstrings, and core to support the lift.
  • Lift the sternum upward to broaden the chest and prevent shoulder collapse.

3. Breath Focus

  • Breathe smoothly and steadily throughout the pose.
  • On inhalation, lift the hips higher.
  • On exhalation, relax the facial muscles and maintain steadiness.

4. Shoulder & Wrist Care

  • Warm-up wrists and shoulders thoroughly with poses like Reverse Tabletop and Cat-Cow.
  • Avoid locking the elbows; maintain a micro-bend if needed.

5. Drishti (Gaze Point)

  • Gaze can be either upward, toward the ceiling, or slightly backward, depending on neck comfort.
  • For those with neck issues, keep the chin tucked slightly toward the chest.

6. Duration & Repetition

  • Start with 3–5 breaths, increasing duration as strength improves.
  • Can be practiced in 2–3 rounds with counterposes in between (like forward bends).

7. Modifications & Props

  • Beginners can bend the knees (like Reverse Tabletop) to reduce strain.
  • A yoga block under the hips can offer support during learning phases.
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