Upward Plank Pose

Upward Plank Pose , also known as Purvottanasana , is a yoga exercise that strengthens the back, shoulders, buttocks and hamstrings. This position opens the chest and improves flexibility in both the front and back of the body. It is a particularly beneficial pose for people who sit a lot, as it counteracts the negative effects of a slumped posture.

Correct form and technique

To do the Upward Plank Pose correctly, follow these steps:

  1. Start by sitting on the floor with legs extended and hands placed behind your hips, fingertips pointing forward towards your feet.
  2. Inhale deeply and lift your hips as you press your heels into the floor and activate your glutes.
  3. Push your shoulders away from your ears and open your chest up towards the ceiling so that your body forms a straight line from feet to head.
  4. Hold the position for 5-10 breaths and slowly lower back down.

Common errors

Avoid these typical mistakes when doing the Upward Plank Pose :

  • Low hip: If the hips are not lifted high enough, it can reduce the effect of the exercise. Be sure to engage the glutes and thighs.
  • Shoulders up: Keep your shoulders away from your ears to avoid neck problems. Contract the shoulder blades to stabilize.
  • Bent Legs: Keep your legs straight to achieve a deeper stretch of the hips and thighs.

Modifications and Variations

Here are some modifications if you need an easier or harder version of the Upward Plank Pose :

  • Beginner: If you have difficulty lifting your hips, you can bend your knees slightly and focus on opening your chest.
  • Advanced: For more of a challenge, try lifting one leg at a time while keeping your hips up.

Reps and sets

Hold Upward Plank Pose for 5-10 deep breaths and repeat 2-3 times. For beginners, shorter hold times of 3-5 breaths may be appropriate.

Breathing tips

Focus on inhaling deeply when lifting and exhaling slowly when lowering the body back down. This helps keep the movements controlled and creates balance in your body.

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