Stretch your chest and open your heart as you strengthen your upper body with Upward Plank Pose…
Upward Plank Pose (Purvottanasana) (also called Front Stretching Pose, Inverse Plank, Reverse Plank, or Inclined Plane Pose) is the counter pose to Pascimatanasana (Forward Seated Bend Pose), and it provides an amazing stretch for the front of the body. It also strengthens the muscles in the shoulders and back, helps balance the spinal support muscles, and opens the heart. When done correctly, this pose helps to stretch the psoas and strengthen the core as well.
While this is a fairly simple beginner pose, it can feel difficult to some people, especially if you have tightness in your chest and shoulder areas. Concentrate on lifting and opening the chest with each inhale to bring a feeling of lightness to the pose. If you feel any strain in the neck, or if it doesn’t feel safe to release the head backwards, you can keep the neck in line with the spine.
If you need to modify the pose, you can practice while sitting on a sturdy chair. Place your hands on either side of the seat for support as you lift your hips.
Those with recent surgery or injuries to the legs, hips, neck, arms, or shoulders should skip this one.
How to Do Reverse Plank Pose:
From Staff Pose with the arms behind your hips and the fingers pointed either towards or away from your body, begin to lean back into the palms.
2. Inhale and press down into the palms to lift the hips up toward the ceiling. As the hips lift, engage the legs by pulling up the knee caps and squeezing the thighs.
3. Press the bottoms of the feet flat down into the floor, gently squeeze the buttocks and engage Mula Bandha. Draw the shoulder blades together to lift up through the sternum.
4. Align the body from the toes to the shoulders in one straight line. If it feels safe you can carefully drop the head back.
5. Breathe and hold for 2-6 breaths.
6. To release: slowly exhale the hips back to the floor.
Learn more at YogaBasics.com, or watch the tutorial below for a demonstration of how to do this simple but beneficial pose:
