Purvottanasana (Upward Plank Pose)

Arm Strengthening Yoga Poses Purvottanasana strengthens arms, wrists, and legs while stretching the shoulders, chest, and front ankles. The Sanskrit term Purva means east, ut tan means intense stretch, and asana means posture. In yogic terminology, “east” refers to the front of the body, from toes to the crown of the head.

Also called the Upward Plank Pose or East Intense Stretch Pose, Purvottanasana stretches the entire front of the body with a gentle backbend. It complements poses like the Plank Pose by stretching the opposite side of the body.

This pose serves as a foundational posture for many variations and fits seamlessly into flow yoga sequences because it energizes the body.

Steps to Perform Purvottanasana

1. Sit in Dandasana with your legs extended straight in front of you.

2. Point your toes and place your hands slightly behind your hips, fingers pointing down.

3. Tuck your chin to your chest, roll your inner thighs inward, draw your belly in, and lift your hips as you inhale.

4. Press your shoulder blades against your back to lift your chest.

5. You can gently tilt your head back after raising your chest. Keep your chin tucked until it feels comfortable. If neck strain occurs, keep your head up with chin tucked.

6. Hold the pose for approximately five breaths.

7. Exhale and slowly return your hips to Dandasana.

Benefits of Purvottanasana

Improves Glandular Function

• Thyroid: Supports metabolic rate and growth.

• Adrenal glands: Regulates hormone production and blood supply.

• Thymus: Strengthens the immune system and protects against external pathogens.

Strengthens Muscles

• Shoulders and arms: Balances body weight on wrists and shoulders to tone muscles safely.

• Core: Drawing the stomach in enhances abdominal strength.

• Legs: Loosens quadriceps, hamstrings, and calves, reducing cramps.

Enhances Posture and Balance

• Improves shoulder alignment and reduces rounding.

• Develops body balance by focusing on proper alignment of arms and feet.

Promotes Full-Body Toning

Arm Strengthening Yoga Poses Purvottanasana tones muscles from toes to neck, including belly, thighs, hips, and chest. It helps reduce body fat in these areas.

Women’s Health

The pose can relieve heaviness in the lower abdomen during menstruation.

Safety Precautions

• High blood pressure: Practice under supervision as the head tilts backward, increasing blood flow to the brain.

• Severe migraines: Use caution; improper practice may aggravate symptoms.

• Wrist, neck, or back injuries: Avoid this pose until fully healed.

• General weakness: Build basic strength first; the pose requires strong elbows and wrists to support body weight.