Upward Plank Pose / Purvottanasana
Step by Step
- Sit with your legs outstretched in front of you in Dandasana.
- Place your hands a bit behind your hips with the finger pointing towards the toes and point your feet.
- Roll the inner thighs in, draw the belly in and up and on an inbreath lift your hips up as high as you can, keeping your chin to your chest.
- If this is impossible, bend knees and lift up into a reverse tabletop.
- Firming the shoulderblades on the back to help lift your chest as high as possible.
- Only when the chest is lifted and open could you bring your head back. Keep the chin tucked when you bring the head back, till you can't keep it tucked anymore, then you release the head. If this is too much for the neck, keep the head up and the chin towards the chest.
- Stay here for about 5 breaths, then on an exhalation lower the hips back down into Dandasana.
- Stretches the front of the shoulders, the chest and the front of the ankles
- Strengthens the arms, core, legs and back.
- Excellent counterpose for chaturanga dandasana