PURVATTANASANA - UPWARD PLANK POSE

The name comes from the Sanskrit words “Purva” meaning “east”,“Ut” meaning “intense”,“Tan” meaning “to stretch” and “Asana” meaning “pose”.

Purvottanasana means intense eastward facing stretch. As the sun “rises in the east and sets in the west,” the east is known as the direction of new beginnings and budding potential. In Upward Plank Pose, we draw on the strength of the core and leg muscles, as well as the support of the shoulders beneath the heart.

The east is the direction of beginnings, potential, and the area of the rising sun. When we lift our hearts to the rising sun, we recognize our developing light inside. We can all the more unmistakably see our own particular rising potential. Be that as it may, we can’t arrive alone. We draw on the quality of the center and the legs, and additionally the backing of the shoulders as they draw under underneath the base of the heart and lift it high. Pretty much as in our yoga routine of life, we can infrequently lift to our most noteworthy statures without backing. It takes a solid association with our center of quality; mental, passionate, and physical, to permit us to be unbound in our scope.

INDICATIONS:

Step 1. 

Sit in Dandasana (Staff Pose) with your hands several inches behind your hips and your fingers pointing forward. Bend your knees and place your feet on the floor, big toes turned inward, heels at least a foot away from your buttocks.

Step 2

Exhale, press your inner feet and hands down against the floor, and lift your hips until you come into a reverse tabletop position, torso and thighs approximately parallel to the floor, shins and arms approximately perpendicular.

Step 3

Without losing the height of your hips, straighten your legs one at a time. Lift your hips still higher without hardening your buttocks. Press your shoulder blades against your back torso to support the lift of your chest.

Step 4

Without compressing the back of your neck, slowly drop your head back.

Step 5

Hold for 30 seconds, then sit back down in Dandasana with an exhale.

* If it is too intense to practice this with straight legs then before lifting the hips you may bend your knees and bring the feet half way in toward the buttocks.

Place the feet hip-width apart and then lift.

* A third option is to leave the hips on the floor and lift only the chest while dropping the head back. Remain here for 5 Deep Breaths

• Include your spinal muscles as you rectify (straighten) your legs and point your toes in outward direction. Raise your hips as high as possible, and keep your gluts firm and also keep your legs strong.
• Now raise your mid-section (chest) up and permit your shoulders to roll onto your back. Give your head a chance to hang behind you, yet be wary of your neck.
• Remain in the pose about 5 to 6 breaths, after that breathe out and lower down your body and get into the initial pose.
• Repeat this process around 3 to 5 times.

Scientific Aspects of Purvottanasana

This Pose is referring to open up the way to the inward light on an otherworldly (spiritual) level. The heart is viewed as delicate, yet this asana counter poses that thought. It permits the heart to ascend high, and permits the internal light to rise. Quite often, we set our impediments and imprint our limits. This asana opens up the locks and helps us look past these fears and anxieties. The enormous quality shaped in the arms, shoulders, and spine offers us the fearlessness to reprieve far from the obscurity and sparkle. The shoulders, core parts, and legs that are set underneath the heart give us that colossal quality to stay in this stance. 

Benefits of Purvottanasana

• It stretches the chest, shoulders, biceps and the front of your ankles.
• It strengthens your arms, legs, core and back.
• It is an excellent counterpose for four- limbed staff pose.
• It strengthens your arms, wrists, hamstrings and glutes.
• Good therapeutics for depression or fatigue and relaxes your mind.

Note: if you are a beginner struggling with Purvottanasana, practice your posture with the support of a chair. Sit near the front edge of the seat and wrap your hands around the back edge. Inhale as you lift your pelvis, then straighten each leg with an inhale. 

Drishti: Nose or Third eye

PHOTO BY: ESTUDIO MACHADO CICALA MORASSUT