Monday, September 13, 2010


Upward Plank pose

Couple of Months ago I wrote about Chaturanaga Dandasana or Plank pose or also known as Four Limbed Staff pose. In today’s article I would write about a small variation of this pose called as Purvottanasana or Upward Plank pose.

The word "Purva" in Sanskrit means East side as in direction but in other way it also means the front side of the body. The word "Purvottan" here means extensive stretch in the front side of body thus the name as Purvottanasana or Upward Plank Pose.

How to do Purvottanasana or Upward Plank Pose?

1] Sit on the mat with your spine straight and erect while both your legs are in front. The arms are on the side of the body and rested. This pose is also known as Dandasana .
2] Both the palms are rested just aside the hips with your the fingers pointing straight.
3] Now inhale in as deeply as possible and then slowly raise the hip and chest as high as you can. As you do those make sure you keep one extending the legs. While doing that the keep the feet on the ground and may be keep them pointing forward.
4] Now your whole body remains balanced on your palms on the side and your feet. The head is been dropped a little bit to relax the neck.
5] Hold this pose for 2 to 4 breath as you start practising and then slowly try to hold.
6] Slowly come back to the main start pose to relax.

1] As the whole body gets balanced on your wrist and the feet thus it remains important that those who suffer with any issues with wrist and the ankle joint should avoid this pose.
2] Same remains true with neck injury , one need to balance the neck properly if they suffer with conditions of neck.

1] A great pose to give strengthen your arms wrists and legs.
2] Stretches the shoulder chest thus remains a great asana for those who suffer with conditions of the lungs.

A great pose that stimulates the Manipura Chakra

Posted by Sudeep
Articles that might be helpful for you:

Cobra Pose or Bhujanagasana
The Ear Pressing pose
The Plough Pose or Halasana

Digg Google Bookmarks reddit Mixx StumbleUpon Technorati Yahoo! Buzz DesignFloat Delicious BlinkList Furl
blog comments powered by Disqus
Web Analytics