In the present times, due to a run-of-the-mill life, poor and non-nutritious lifestyle, the body begins to suffer from weakness and has to cope with many respiratory diseases. To avoid all these, nothing can be more important than Purvottanasana.

The word Purvottanasana’s name comes from the Sanskrit root. It is a combination of three words, where the meaning of Purva is ‘East’, the meaning of Ut is ‘intense’ and the meaning of Tan is ‘stretch’. That is the posture stretching in the east direction. This is usually the direction of a budding potential and a new beginning. As the sun “rises in the east and sinks in the west. In this easy way, the east part of the body looks raised and the west part is submerged.

In English, this asana known as many names – Inclined Plank Pose, Reverse Plank Pose, Inclined Plane Pose, Upward Plane Pose, or Back Bend Pose.

This posture may seem a bit difficult to see, but it is simple for those who have strong arms. The yoga posture that extends your upper body, it elevates our heart like the sun, removes fear and doubts from our mind. This asana stimulates the thyroid gland and improves the respiratory process.

Now it comes to know how to do Upward Plank Pose properly. Here are write the simple ways of doing it, which you can easily do it at your home by understanding it well.

Steps To Do Purvottanasana (Upward Plank Pose)

  • To come in this yoga asana, first of all, you need to sit with the legs spread straight towards the front, keep the feet together, and also keep the spine straight.
  • You can also sit in Dandasana posture to do this asana.
  • Now keep both your hands a little distance behind the hips and about one foot.
  • While placing the palms on the floor, keep in mind that the fingers of both hands stay in the opposite direction of your head.
  • Keep the arms straight and lean backward.
  • Support the body weight with hands.
  • Raising the hips above the floor, putting the weight of the body on both your hands.
  • Now slowly straighten both the legs and try to keep the toes fully on the floor.
  • Lift your hips as high as you can and lift your chest up also.
  • If you are not able to keep your paws completely on the floor, then only the ankles can also be rested on the floor.
  • The heels should be pressing firmly into the mat.
  • Hold the final pose for as long as you are comfortable, and then, release the pose.
  • After pausing for a few seconds, again sit in Dandasana.

Benefits Of Purvottanasana (Upward Plank Pose)

  • By doing Purvottanasana, your lungs completely expand, due to which a good amount of oxygen is added to them. And closed holes of lungs are opened. This oxygen strengthens our respiratory system. Apart from this, this asana also provides relief in diseases like asthma.
  • In this posture, there is pressure on the muscles of the feet and hands which helps to strengthen our legs and hands. It also makes the wrists, arms, shoulders, back, and spine strong.
  • This asana is a good treatment to reduce pain in the lower part of the body, such as pain in the feet, thighs, ankles and wearing high heel shoes.
  • This asana helps to focus and calm the mind. It relieves stress and also helps to increase concentration in children.
  • If you want to reduce your abdominal fat, then practice this asana regularly. It helps in reducing the belly as well as thinning the waist.
  • With the regular practice of Purvottanasana, the height of the body can be enlarged and dwarfism can be overcome.
  • This art increases the sexual power of the person. Apart from this, the pelvic organs are also well toned.

A Word Of Caution

Purvottanasana Yogasanas help to keep our body healthy in many ways, but to take maximum benefit of this asana and to perform this asana properly, it is very important to know its precautions. Some precautions of this asana are as follows-

  • One should not be hasty while doing this asana in the beginning race.
  • If there is discomfort in the waist, this yoga should not be practiced.
  • People suffering from diseases such as slip disc, sciatica, asthma, and ulcers should avoid doing this asana.
  • Pregnant women should avoid doing Purvottanasana.
  • Do not try to do yoga asanas beyond your capacity, do as much as you can bear.


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The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional