Yoga Pose Tutorial: Purvattanasana or Upward Facing Plank

Welcome to the pose of the week Purvattanasana, also called Upward Facing Plank Pose. This is a great pose that extends and strengthens the back while also countering all the forward bends so far in the primary series.

Place your hands about a foot behind your pelvis with palms flat on the floor and the fingers facing forward.

Inhale as you lift your pelvis UP AND FORWARD.

Be sure to engage your inner quads with your active, lifted kneecaps.

Point your toes and press your feet toward the floor with an inward rotation.

Open your heart toward the ceiling by lifting your chest high.

Draw your shoulder blades down and arm are straight.

Lift the upper back. If your neck is comfortable look to the back wall.

Remember to never force a pose and let it come naturally over time.

Check out my teacher Kino’s YouTube video that is only (2:18 Minutes) and well worth the watch.

By Dr. Bruce E. Barkus

Dr. Bruce E. Barkus came to yoga, like most people, to become more flexible, get stronger and reduce stress. Low and behold he fell in love with all the other benefits yoga provides. He has been very consistent with a daily practice for the last eleven years and has come to look at it as part of his daily routine. Bruce’s certifications are Yoga Alliance RYT 500 through Asheville Yoga Center and 500 hours of Ashtanga Training for teachers with Miami Life Center. He teaches Ashtanga at Level Yoga in Vero Beach Florida and at Asheville Yoga Center. Over time, his students started asking for more details on poses and the benefits of a daily practice, so he started doing the pose of the week. There have been many that have guided his yoga practice, including Kino MacGregor, Tim Feldmann, Doug Keller, David Keil, Manju Jois, Stephanie Keach, and Lewis Rothlein. The poses he shares are primarily from the Ashtanga Primary Series as he finds the basic postures build a solid foundation for all the advanced poses.

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