Purvottanasana: Upward Plank Pose

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PurvottanasanaThe Purvottanasana or Upward Plank Pose is a great pose for helping to strength your legs, back, wrists, and triceps. It is also great for helping to stretch your chest, front, and shoulders. I find it a great pose to help free your mind while helping to keep you open to new possibilities. In this post I am happy to give you the steps needed to complete the Purvottanasana yoga pose.

STEP 1: Start by sitting in the Dandasana or Staff Pose. With your hands place them behind your hips so they are several inches apart with your fingers pointing forward. With your knees bent, place your feet down and onto the floor with your heels about a foot away from your buttocks with your big toe turned in.

STEP 2: Exhaling with your inner feet and hands press them down against the floor before lifting your hips until you are able to come up and into a reverse tabletop position with your thighs and torso parallel approximately to the floor. Your arms and shins should approximately be perpendicular.

STEP 3: Without losing your hip height, straighten out your legs one at a time. Lift your hips up a little higher without your buttocks hardening. Move your shoulder blades against the back of your torso to support the chest when lifting.

STEP 4: Slowly drop your head back down without compressing your head.

STEP 5: Hold the pose for up to 30 seconds before sitting yourself back into the Dandasana while breathing out.

 

365toAwesome
365toAwesome
I love reading, yoga and write for a living. This year has been really amazing, full of wonderful friends, experiences and laughter. Accomplished!; * I am a Yoga Teacher! * Debt Free! * Tracking my calories daily * Headstand - Check Leanne Naidoo
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