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You’re probably quite familiar with Plank position, which features heavily in yoga and many other movement practices. A Reverse Plank is a little bit less comfortable, which is what makes it so beneficial. It’s always valuable to bring the body into positions that are outside of our regular patterns. By opening the front body, Purvottanasana also helps undo the negative effects of sitting and looking at screens.
Reverse Plank Pose Basics
Sanskrit Meaning: Purva (East, the front of the body) Tan (Stretch) Asana (Pose)
Also Known As: Upward Plank Pose
Yoga Level: Intermediate
Pose Type: Arm Support
Benefits:
• Strengthens your arms, core, glutes and legs
• Open your shoulders, chest, and ankles
• Stretches your neck
Key Alignment Cues
1. Shoulders Over Wrists
For the greatest stability, check that your shoulders are over your wrists before pressing up.
2. Hips High
Use your glutes to push your hips toward the ceiling. Maintain a straight line from your shoulders to your toes.
Step-by-Step Instructions
1. Begin seated on your mat in Staff Pose (Dandasana) with your legs outstretched and feet flexed.
2. Bring your arms straight alongside your body and ground your palms into your mat on either side of your hips.
3. On an inhalation of breath, press into your palms and heels as you turn on your glutes to lift your pelvis toward the ceiling.
4. Keep your feet flexed and balance on your heels or extend the balls of your feet and toes toward the floor.
5. Take your gaze toward the ceiling.
6. After several breaths, release your butt to the floor
Beginner Tips
1. The higher you press your hips, the closer your toes will come to the floor. However, it may be some time until your toes and the floor meet.
2. You may choose to tuck your chin and take your gaze toward your toes release your head and let it hang back, or keep a neutral neck position by looking at the ceiling.
3. Practice Reverse Table Pose (Ardha Purvottanasana) as an alternative (see below).
Variation/Preparatory Pose
Reverse Table Pose (Ardha Purvottanasana)
1. Begin in Staff Pose (Dandasana)
2. Bend your knees and bring the soles of your feet to the mat about halfway toward your butt.
3. On an inhalation, press into your hands and feet to lift your pelvis toward the ceiling.
4. If your knees are not over your ankles, release to the floor and adjust your feet so that when you push up your body is in a table shape.
5. Keep pressing your hips up.
6. Take your gaze to the ceiling, tuck your chin slightly, or release your head back.
Counter Pose
Cat-Cow Stretches (Marjaryasana-Bitilasana)
Do a few rounds of Cat-Cow Stretches to get your spine moving through flexion and extension.
Why We Practice Purvottanasana
Purvottanasana is a wonderful way to open your front body and strengthen your arms and glutes while taking you out of you comfort zone. If something is starting to feel too familiar in yoga, we love to turn it on its head!
