Purvottanasana: The Upward Plank Pose
Introduction
Purvottanasana, also known as the upward plank pose, is a prominent back-bending pose in yoga. It strengthens the wrist, arms, shoulders, and legs while opening up the chest, heart, and throat region. It is a pose that challenges the practitioner both mentally and physically. The pose requires focus, balance, and concentration, making it a challenging exercise for beginners. However, with practice, it can be a rewarding pose that helps to improve overall physical and emotional health.
The pose
To get into the purvottanasana pose, start by sitting with legs stretched out in front of you. Your palms should rest on the floor, with fingers pointing towards the toes and elbows facing behind you. Bend your knees and bring your feet closer to your hips, and then slowly lift your hips off the floor. Extend your arms and legs straight, keeping your feet flat on the floor. Push your hips up towards the sky, straightening your arms and engaging your core while keeping your neck and head in line with your spine. Hold the pose for 5-10 breaths, gradually increasing the hold time as you become more comfortable with the pose.
Benefits of purvottanasana
There are many benefits that come with regularly practicing purvottanasana, including:
- Strengthens the upper body: The pose strengthens the arms, shoulders, and wrists, making it a great exercise for people who work long hours typing or using their arms and hands for other activities.
- Improves posture: The pose's backbend encourages proper alignment, helping to improve posture and prevent back pain.
- Stretches the chest and shoulders: Purvottanasana also helps to open up the chest and shoulders, which can be helpful for people who spend a lot of time sitting or hunching over screens.
- Relieves stress and anxiety: The pose activates the solar plexus, which can help to calm the mind, reduce stress and anxiety, and promote relaxation.
- Boosts confidence: Purvottanasana can be a challenging pose, but with practice, it can help to build strength and stamina, boosting the practitioner's confidence.
Tips and modifications
Here are some tips and modifications to help you get the most out of purvottanasana:
- Start slowly: The pose can be challenging, especially for beginners. It's important to start slowly and work your way up to the full pose.
- Use props: If you're having trouble lifting your hips off the floor, try using a block or bolster to support your hips and hands.
- Bend your elbows: If you're having trouble keeping your arms straight, try bending your elbows slightly to relieve the pressure on your wrists and arms.
- Practice regularly: Like with any yoga pose, regular practice is key to making progress and improving your flexibility and strength.
- Don't force it: It's essential to listen to your body and never force any pose, especially if you feel pain or discomfort.
Conclusion
Purvottanasana is a powerful pose that can help to improve strength, flexibility, and overall physical and emotional health. While it can be challenging, with regular practice and proper alignment, it can become a rewarding and enjoyable part of your yoga practice. Remember to always listen to your body, take it slow, and enjoy the journey.