{"id":272,"date":"2023-03-17T05:37:27","date_gmt":"2023-03-17T05:37:27","guid":{"rendered":"https:\/\/www.hrishikeshyoga.com\/blog\/?p=272"},"modified":"2023-03-23T09:22:51","modified_gmt":"2023-03-23T09:22:51","slug":"purvothanasana-upward-plank-pose","status":"publish","type":"post","link":"https:\/\/www.hrishikeshyoga.com\/blog\/purvothanasana-upward-plank-pose\/","title":{"rendered":"How to do the Purvothanasana (Upward Plank Pose) ?"},"content":{"rendered":"

Purvothanasana (Upward Plank Pose)<\/strong><\/p>\n

Purvothan is derived from Sanskrit words \u201cPurvothan\u201d means \u201cUpward Plank\u201d and \u201casana\u201d means \u201cpose\u201d. It is also known as the Reverse Plank pose. It also means stretching the entire body towards the east. This is a complete body workout that exercises the anterior as well as the posterior part of the body. It is an intermediate posture.<\/p>\n

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\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 yoga in rishikesh<\/em><\/strong><\/figcaption><\/figure>\n

How To Do It?<\/strong><\/p>\n

\u2981 Sit on the floor with your legs extended in front of you with your arms resting at your sides, in\u00a0Dandasana.
\n\u2981 Take the hands behind your hips and rotate your palms, so that your fingertips point in the same direction as you. Keep your hands shoulder-distance apart. Now, rotate your upper arms as you place your hands down firmly into the mat. Pull the shoulder blades firmly into the back and allow your chest to lift naturally.
\n\u2981 On inhalation, press your hands and feet down firmly and lift your hips upward toward the ceiling. Keep your chest elevated and your spine in one straight line. Press the soles of your feet on the floor while keeping your legs straight. Do not squeeze your buttocks.
\n\u2981 If you are comfortable, then you can slowly release your head and allow it to drop back, opening your throat chakra. Softly gaze toward your cheeks.
\n\u2981 Hold in this manner for a few breaths. Slowly, lower your hips to the\u00a0\u2981 mat. Come back to\u00a0the original pose.<\/p>\n

 <\/p>\n

Benefits<\/strong><\/p>\n

\u2981 It is one of the best asanas which will help in stretching the shoulders, ankles, biceps, and the chest.
\n\u2981 It will also strengthen the back muscles.
\n\u2981 It also acts as a chest opener, and thereby strengthens the respiratory system as well.
\n\u2981 It also allows the abdominal organs to function in a better manner.
\n\u2981 If you practice this asana on a regular basis, your abs will be toned.
\n\u2981 You will also get relief from stress, if you practice this asana on a regular basis.<\/p>\n

 <\/p>\n

Contraindications<\/strong><\/p>\n

\u2981 If you have any sort of injury in the wrist, neck, or the back, you should not do this asana.
\n\u2981 All those who have high blood pressure, must not do this asana.
\n\u2981 If you have migraine, you must avoid this pose.
\n\u2981 All those who have Carpal Tunnel Syndrome, must avoid this pose.
\n\u2981 Patients having Cervical Spondylosis, must avoid this asana.<\/p>\n

 <\/p>\n

Some of our courses :- 200 hour yoga teacher training in rishikesh<\/a> , 300 hour yoga teacher training in rishikesh<\/a> , yoga retreat in rishikesh<\/a><\/em><\/p>\n

wikipedia<\/a><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Purvothanasana (Upward Plank Pose) Purvothan is derived from Sanskrit words \u201cPurvothan\u201d means \u201cUpward Plank\u201d and \u201casana\u201d means \u201cpose\u201d. It is…<\/p>\n","protected":false},"author":1,"featured_media":273,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[58],"tags":[71,44,61,69,70,51,43,72,52,53,56,68,67,54,55,57,4,66,47,59,65,40,11,12],"class_list":["post-272","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga-teacher-training-in-rishikesh","tag-100-hour-yoga-teacher-training-course-in-rishikesh","tag-100-hour-yoga-teacher-training-in-rishikesh","tag-100-hour-yoga-ttc-in-rishikesh","tag-200-hour-yoga-in-rishikesh","tag-200-hour-yoga-teacher-training-course-in-rishikesh","tag-200-hour-yoga-teacher-training-in-rishikesh","tag-200-hour-yoga-ttc-in-rishikesh","tag-300-hour-yoga-teacher-training-course-in-rishikesh","tag-300-hour-yoga-teacher-training-in-rishikesh","tag-300-hour-yoga-ttc-in-rishikesh","tag-best-yoga-school-in-rishikesh","tag-kundalini-in-rishikesh","tag-kundalini-yoga-in-rishikesh","tag-kundalini-yoga-teacher-training-in-rishikesh","tag-kundalini-yoga-ttc-in-rishikesh","tag-top-yoga-school-in-rishikesh","tag-yoga","tag-yoga-center-in-rishikesh","tag-yoga-course-in-rishikesh","tag-yoga-in-rishikesh","tag-yoga-in-ttc-in-rishikesh","tag-yoga-retreat-in-rishikesh","tag-yoga-school-in-rishikesh","tag-yoga-teacher-training-in-rishikesh"],"aioseo_notices":[],"aioseo_head":"\n\t\t\n\t\n\t\n\t\n\t\n\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t