Purvottanasana – Upward Plank Pose

Purvottanasana – Upward Plank Pose


Purvottanasana is derived from the combination of the Sanskrit words Purva(East), uttana (intense stretch) and asana (posture or pose). It is called as Upward Plank Pose in English.

Preparatory Poses for Purvottanasana are Setu Bandha Sarvangasana, Dhanurasana, Supta Virasana and Gomukhasana (arms only); and the follow-up Poses are Adho Mukha Svanasana and Paschimottanasana.

Purvottanasana opens the chest and calms the mind. It is the best pose to reduce the stress and depression. All level students can practise this pose easily.

Steps Involved:

  1. Start with forming the Staff Pose on the yoga mat.
  2. Hands should be placed several inches behind the hips.
  3. Point the fingertips forwards towards the feet.
  4. Slowly bend your knees
  5. Now place the feet on the yoga mat with hip-width distance apart.
  6. Exhale; Try to lift your hips to align with the same height of shoulders by pushing through the hands and feet.
  7. Straighten the arms.
  8. Slowly straighten one leg at a time and point the toes.
  9. Breathing should be normal.
  10. Engage your core muscles.
  11. Lift your hips as high as you can by engage your pelvic floor.
  12. Slowly roll the shoulders onto your back
  13. Lift the chest.
  14. Breathing should be normal.
  15. You can let the head, hang backward.
  16. Hold in this position for few seconds (20 to 60 seconds).
  17. Exit the pose by come back to the staff pose.
  18. Repeat all the above steps at least thrice to get more benefits.


  • Strengthens the entire hand parts including Arms, wrists and triceps.
  • Helps to strengthen the back, legs, gluts and hamstrings.
  • Stretches the Thorax, shoulders, chest and biceps.
  • Calms the mind.
  • Relieves the depression and fatigue.
  • Regulates the breathing.
  • Gently massages the abdominal organs.
  • Expends the chest and increases the oxygen intake.
  • Improves the digestion system.
  • Regulates the blood circulation to the entire body.

Dos, Don’ts and Tips:

People with the following problem please avoid practising this pose, or practise under the expert’s supervisions and doctor’s advice.

  • Neck injury
  • Wrist injury

Practise this yoga daily, will yield the better results.

It’s good to do this pose in the morning with empty stomach.

Do not forcefully let the head backward. Practise gently.

If you find any pain or discomfort, please exit the pose, and ask for the expert’s guidance and doctor’s advice.