Purvottanasana or upward/reverse plank is a great asana for building strength in the arms, the core and the back muscles. This asana also requires us to engage the abdomen, therefore it is good to tone this part. On a mental level, this asana provides an energising yet relaxing feel to the mind. On an energetic level, purvottanasana helps cleanse, balance and activate anahata, the heart chakra by opening the chest.
1. Start in a reverse table top position.
2. Inhale and start to extend the legs, walking the feet forward.
3. Exhale and bring both feet completely on the mat, pushing the hips up.
4. Keep the palms firm on the mat and if it feel comfortable, release the head back gently.
3. Inhale and extend one leg forward and then the other.
4. Exhale and lift your pelvic area higher, engaging the core.
5. Inhale and bring your tip toes toward the floor
6. Exhale and lift your hips and pelvic area higher, letting your head gently drop back or keep facing forward looking at your belly button.
7. Hold for a few breaths; To come out of this pose, gently bring your weight onto your hands and bring your legs and buttocks to the mat.
Strengthens the arms
Tones the abdomen
Stretches and strengthens the legs
Tones the buttocks
Relaxes the mind
Brings balance in the body and mind
Relieves feelings of stress, anxiety and negative emotions
Activates and helps balance anahata
Contraindications: (consult this pose with your general medical practitioner if you have the following)
Lower back injury
Injury to the shoulders
Low and high blood pressure