Purvottanasana, also known as Upward Plank Pose, is a yoga asana that involves stretching and strengthening the entire body. Here's how to practice it:
- Begin by sitting on the floor with your legs stretched out in front of you.
- Place your hands a few inches behind your hips with your fingers pointing toward your feet.
- Press your hands into the floor and lift your hips up toward the ceiling, coming into a reverse tabletop position.
- Straighten your arms and legs as much as possible, pressing firmly into the palms of your hands and the soles of your feet.
- Keep your chest lifted and open, and gaze gently toward the ceiling.
- Hold the pose for several breaths, focusing on lengthening through the spine and opening through the chest and shoulders.
- To release, slowly lower your hips back down to the floor and come back to a seated position.
Here are some of the health benefits associated with practicing Purvottanasana:
- Strengthens the upper body: Upward Plank Pose engages the arms, wrists, shoulders, and upper back muscles, helping to build strength and stability in these areas.
- Improves core strength: This pose requires engagement of the abdominal muscles to support the lifted hips, which helps to strengthen the core.
- Stretches the front of the body: Purvottanasana stretches the chest, shoulders, and front of the torso, helping to counteract the effects of slouching and sitting for long periods.
- Increases flexibility: Regular practice of Upward Plank Pose can help improve flexibility in the shoulders, spine, and hamstrings.
- Stimulates digestion: The compression of the abdomen in this pose can help stimulate digestion and relieve digestive discomfort.
- Improves posture: By opening the chest and shoulders and strengthening the back muscles, Purvottanasana can help improve posture and reduce the risk of developing rounded shoulders or a hunched back.
- Relieves mild anxiety and fatigue: The backbend in this pose can help increase energy levels and alleviate mild anxiety and fatigue by opening the chest and increasing circulation.
- Enhances respiratory function: The deep breathing practiced in Purvottanasana can help improve respiratory function and increase lung capacity.
Overall, Purvottanasana is a beneficial pose for strengthening the body, improving flexibility, and promoting overall well-being. As with any yoga pose, it's essential to practice mindfully and listen to your body, avoiding any discomfort or strain.