Kung Stina

Reach Your Potential.

The Upward Plank Pose

The upward plank pose is also popularly known as purvottanasana. It is a plank variation that can be performed well if regularly practiced. It is known to counteract the results of chaturanga by having the pectoralis major, anterior deltoids as well as pectoralis minor stretched.

This pose is an intense kind of stretch facing eastwards. As the east is well known as the direction of the sun rising, this pose is known for building potential as well as bringing positivity to life. This pose also tests the core strength of the legs as well as the arms while strengthening the same with practice.

How to Perform the Pose

Step 1 – Sit in the staff pose or dandasana keeping your hands behind the hips. Keep your fingers pointing towards the front. While bending the knees, put your feet on the ground and turn your big toes toward the inside and place the heels almost a foot away from the region of the buttocks.

Step 2 – While exhaling, press your hands and inner feet down against the ground and raise your hips until a reversed tabletop posture is attained. Now, the torso and the thighs are almost parallel to the floor whereas the arms and the shins remain almost perpendicular.

Step 3 – Make your legs straight one by one without losing the raised position of the hips. Try and raise the hips higher while still keeping the buttocks soft. Press the blades of your shoulder against the back of the torso such that you can support yourself while lifting your chest.

Step 4 – Now, slowly drop your head towards your back without getting the back of the neck compressed. Make sure to perform this with no haste as rushing might cause injuries.

Step 5 – Once you attain the pose, hold it for almost 30 seconds and then sit down in dandasana while simultaneously exhaling. You can with time and practice increase the duration.


  • The pose makes your legs, wrists, and arms strengthened.
  • It stretches your chest, the front of the ankles as well as the shoulders.

Mistakes and Contradictions

In case you’re a patient of some kind of a wrist injury, then avoid practicing this yogic pose.

If you are someone who has been suffering from a neck injury, then you can perform the pose while supporting your head on a chair’s seat or a wall.

How to Perform It Perfectly

If you’re a beginner, then you can take the support of a chair.

  1. You can be seated near the edge of the seat of the chair and keep your hands wrapped around the edge’s back.
  2. While inhaling, raise the pelvis.
  3. Now, extend the legs one by one while simultaneously inhaling.

However, having the guidance of an expert or a professional can be of great help to master the pose and avoid any chances of injury. Make sure to wear comfortable cotton yoga shorts or any similar comfortable pants in order to perform the pose with ultimate comfort.