Forward BendsBeginner

Intense East Stretch

Purvottanasana

Upward Plank Pose (Purvottanasana) reverses the forward bend by lifting the front body skyward, cultivating strength and openness along the entire anterior chain.

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How to Perform

1
Sit in Dandasana with palms planted behind hips, fingers pointing toward the feet.
2
Bend knees, press into hands and feet, and lift hips off the floor.
3
Straighten legs and arms simultaneously, forming a long line from shoulders to heels.
4
Press shoulder blades together, broaden chest, and allow head to release back comfortably.
5
Hold for 5–8 breaths, then exhale to lower hips with control.

Benefits

Strengthens wrists, arms, shoulders, glutes, and hamstrings.
Expands chest and counteracts the rounding of forward bends.
Invigorates the nervous system and improves posture by opening the front body.

Alignment Cues

Wrists stack under shoulders with arms straight.
Chest lifts high as collarbones spread.
Legs remain active with knees pointing to ceiling.
Ears align with upper arms if neck allows.

Common Mistakes

No common mistakes listed.

Contraindications

• Wrist or shoulder injury
• Neck issues aggravated by extension

Recommended Props

Blocks under handsWrist wedgesBlanket under feet