Top 5 Health Benefits of Purvottanasana Upward Plank Pose


For most fitness freaks, the abs are the center of attraction when it comes to body sculpting. But a little attention to the shoulders, arms, and the entire front body can do wonders for your external and organ health. Go natural, when it comes to tone the figure, strengthening the arms, stretching the chest, and keeping the physical body in the best shape and health. Take a step ahead with the Purvottanasana (Upward Plank Pose).


The Upward Plank Pose efficiently stretches the muscles of the front body and helps in maintaining the health of the back muscles that are hampered by the sedentary living. The pose works on pectoralis major, pectoralis minor, and anterior deltoids for the wellness of the shoulders.

Now, let’s have a look at the steps, modifications, contraindications, and benefits of Upward Plank Pose:

1. Sit in staff pose (Dandasana) with legs straight and hands a few inches behind the hips.

2. Keep the feet on the floor, heels 2 inches away from the hips, and knees in bent position.

3. Exhale, compress the hands and feet into the floor to come into a reverse table-top position.

4. The ideal reverse tabletop position is when the thighs and torso are parallel to the ground and shins and arms are perpendicular to a yoga mat.

5. Slowly, straighten the legs and lift the hips higher.

6. Keep the shoulder blades against the torso and chest lifted up.

7. Hang the head backward.

8. Hold this posture for 20-30 seconds. Finally, come in dandasana.

Contraindications and Cautions

  • Wrist Injury
  • If you have neck pain or injury, perform the pose with head against a wall or a yoga prop.

Modifications of the Pose

  • In the beginning, the yogis can practice the upward plank pose in Reverse Table Pose (Ardha Purvottanasana) and then can slowly attempt to perform the full upward plank pose with straight hands and legs.
  • If you feel compression in your neck while dropping your head back, do not hang your head down. Keep the neck long and tuck the chin slightly to it.
  • Ensure the alignment of the pose is correct to avoid injuries. Shoulders should be above the wrists.
  • Make sure the front muscles and back muscles are equally engaged in the pose and are together.

Top Health Benefits of Purvottanasana:

1. An Excellent Arm Strengthening Pose: Upward Plank Pose is highly revered for its ability to stretch the shoulders and strengthen the arms. Strong arms are awesome for boosting any workout, vital for daily activities, for the optimal functioning of the biceps, triceps, and forearms.

2. Release the Tensions: Among the many benefits of the upward plank pose, the one that makes this pose shine from the rest is its power to eliminate the stress from the body felt by the yogis from the continuous forward bend asanas. The pose rejuvenates the front body making it suitable for the practices of advanced yoga postures. Also, the upward plank pose is therapeutic in releasing fatigue from the body thus revitalizing it.

3. Cultivates Awareness: The purvottanasana brings attention to the muscles and organs of the body that otherwise are left untouched by the other yoga postures. The tucking of the chin in the upward plank pose activates the thyroid glands in return enhancing its function and increasing the metabolism rate.

4. Heart Chakra Opener: The upward plank pose expands the chest thus opening the lungs for an increased oxygen supply and removing the problems of rounded shoulders. Also, this pose stimulates the fourth chakra, the Anahata. It magnificently empowers the wellspring of love, warmth, joy, and compassion– the heart.

5. Tones the Hamstrings and Triceps: A dedicated practice of the upward plank pose tones the hamstrings and triceps. Triceps surae is an important calf muscle whereas the hamstrings play a crucial role in the daily motions of walking, running, jumping, etc. Toning of these muscles is important for the health of the legs.

Add the stretching pose of Purvottanasana into your routine for these rewarding benefits.

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