How to Do Purvottanasana (Reverse Plank Pose)

Looking to add a challenging new yoga pose to your practice? Look no further than purvottanasana, or reverse plank pose. This intense posture offers a range of benefits for the body and mind, from improved strength and flexibility to better focus and concentration. Before you get started, it’s important to understand the contraindications of purvottanasana and how to safely perform the pose. With proper preparation and execution, however, you are in for an amazing experience!

Benefits of Purvottanasana

There are many benefits to be gained from practicing purvottanasana. This pose is excellent for building strength in the arms, shoulders, and core muscles. It also helps to improve posture and increase flexibility in the spine. Additionally, purvottanasana can help to calm the mind and relieve stress.

Contraindications of Purvottanasana

While purvottanasana offers many benefits, there are some contraindications to be aware of before attempting the pose. People with wrist injuries or carpal tunnel syndrome should avoid this posture. Additionally, those with high blood pressure should not practice purvottanasana. If you have any concerns about whether or not this pose is right for you, be sure to consult with a qualified yoga instructor.

How to Do Purvottanasana (Reverse Plank Pose)

Now that you know the benefits and contraindications of purvottanasana, it’s time to learn how to do the pose! Follow these step-by-step instructions to safely perform reverse plank:

This pose works with the internal rotation of the thighs. It’s important that you pay attention to what’s going on with your feet.

Sit on your mat with your legs stretched straight out in front of you.

Press the base of your big toes into each other.

Point your toes and roll them into each other. Don’t let your ankle bones touch but make sure they’re spiraling in toward each other.

Keep your legs active by lifting your kneecaps and spiraling your thighs in toward each other. Don’t squeeze the thighs together.

Lean back so your sacrum is on the ground.

Place your hands behind you on the floor with your fingers pointing toward you.

Your shoulders and elbows are reaching back. Bring the shoulder blades together.

Inhale and lift the chest, bringing your hips up and forward.

Lift through the pelvis and bring your body up into a straight line.

Engage your core muscles and continue to press into your palms and feet to lift your hips higher. You should now be in a reverse plank position with your body in a straight line from head to heels.

Hold the pose for 5 breaths, then slowly lower your hips back to the ground and release.

purvottanasana is a great way to build strength and flexibility while also calming the mind. Be sure to practice this pose safely and with proper guidance from a qualified yoga instructor. With regular practice, you will soon be enjoying all the benefits that purvottanasana has to offer!

Watch this tutorial with Kino for more detail about how to do the pose.

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