Asana · Practise on your own
Purvottanasana
Upward plank
Upward plank. The counterpose to the seated folds, lifting the front of the body.
Awaiting subject reviewWritten from our source material and not yet checked by a teacher of this practice. Read it as reference, and learn the practice from someone who teaches it.
- Meaning
- purva = east, the front of the body; uttana = intense stretch; asana = seat or posture
- Family
- Seated backbend
- Level
- Beginner
- Gaze
- Nose
Take care
Keep the head in line with the spine if the neck is injured. Go gently with wrist or shoulder pain.
How it is done
- 1
Breathe out
Sit in Dandasana and place the hands behind the hips, fingers pointing toward the feet.
- 2
Breathe in
Press the soles toward the floor and lift the hips until the body is one long line. Let the head release back only if the neck is comfortable.
- 3
Breathe freely
Stay for five breaths, then lower down.
Holding it
Five breaths.
Making it easier
Bend the knees, feet flat, to make a tabletop.
What the tradition says it does
- Strengthens the arms, back and legs
- Opens the chest and the front of the shoulders
Sources and tradition
- YOG Union App Content Map, 2 November 2026, p. 4
- Ashtanga Primary Series as commonly taught in the Mysore style; sequence order and counts await subject review