{"id":651,"date":"2023-03-31T04:21:09","date_gmt":"2023-03-31T04:21:09","guid":{"rendered":"https:\/\/www.hrishikeshyoga.com\/blog\/?p=651"},"modified":"2024-08-24T10:41:48","modified_gmt":"2024-08-24T10:41:48","slug":"purvothanasana-upward-plank-pose-2","status":"publish","type":"post","link":"https:\/\/www.hrishikeshyoga.com\/blog\/purvothanasana-upward-plank-pose-2\/","title":{"rendered":"Purvothanasana (Upward Plank Pose)"},"content":{"rendered":"\t\t
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Purvothanasana (Upward Plank Pose) - How to Practice, Its Benefits, Precautions and Contraindications. <\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Purvothanasana is derived from Sanskrit words\u00a0\u201cPurvothan\u201d<\/strong>\u00a0means\u00a0\u201cUpward Plank\u201d<\/strong>\u00a0and\u00a0\u201casana\u201d<\/strong>\u00a0means\u00a0\u201cpose\u201d<\/strong>. It is best described as an eastward facing stretch. You can also call it an upward plank pose. Your wrists, back, and leg muscles will be strengthened as a result. It is an intermediate level posture. You also need to invert your back and neck a bit, that leads to a two-way stretch. Some practitioners also call it an inclined plane pose. It is a very revitalizing asana.<\/p>

How To Do It?<\/strong><\/h3>

\u2981 Begin by sitting on the floor in Dandasana with your legs extended in front of you and your arms resting at your sides.
\u2981 Bring your hands behind your hips and rotate your palms so your fingertips point in the same direction you are facing. Keep your hands shoulder-distance apart. You have to rotate your upper arms as you press your hands down firmly on the ground. Draw your shoulder blades firmly towards your back and allow your chest to lift.
\u2981 While inhaling, press your hands and feet down firmly and lift your hips up toward the ceiling. Keep your chest lifted and your spine in one straight line. Work toward pressing the soles of your feet into the floor while keeping your legs straight. Do not squeeze your buttocks much.
\u2981 If you are comfortable here, then you can slowly allow your head to drop back, thus opening your throat. Look toward your cheeks.
\u2981 Hold the pose for around 30 seconds. To release yourself from the pose, slowly lower your hips to the\u00a0\u2981 ground. Come back to\u00a0Dandasana\u00a0while exhaling.<\/p>

Benefits of Purvothanasana (Upward Plank Pose)<\/strong><\/h3>

\u2981 It is a great practice for all those, whose shoulders are misaligned. People with rounded shoulders must do this asana, to rectify the problem.
\u2981 Your hip muscles also get a good stretch from the regular practice of this asana.
\u2981 When you drop your head backwards, the blood supply to the brain also improves.
\u2981 All those of you, who face heaviness in the abdomen during menstruation will also get relief.
\u2981 When you are actually holding the pose, your entire body weight rests on the hands and legs. So, they are strengthened with constant and regular practice.
\u2981 When you keep the hands on the floor, the chest muscles also experience opening. The lung capacity also increases in this manner.
\u2981 When you drop the head backward, the blood supply to the top part of the body also increases. So, your circulatory system\u2019s functioning also improves.
\u2981 When you lift the back and the hips off the floor, the spine\u2019s flexibility also improves.
\u2981 It helps to maintain optimum metabolism. It is due to the activation of the Thyroid glands.
\u2981 You will get a toned body, through regular practice of this asana.
\u2981 If you practice this asana on a regular basis, the Anahata Chakra gets activated.
\u2981 You will experience a lot of compassion and happiness as a result.<\/p>

Contraindications<\/h3>

\u2981 If you have any injury in the wrist, neck, or the back, you cannot do this asana.
\u2981 People who have a high blood pressure, must not do this asana.
\u2981 If you have severe migraine, you must not do this pose.
\u2981 All those of you, who have Carpal Tunnel Syndrome, should not do the pose.
\u2981 If you suffer from Cervical Spondylitis, you should not do the pose.<\/p>

for more info about Purvothanasana (Upward Plank Pose) you can visit best yoga school in india<\/a> and join 200 hour yoga teacher training in india<\/a> and 300 hour yoga teacher training in india<\/a><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

Purvothanasana (Upward Plank Pose) – How to Practice, Its Benefits, Precautions and Contraindications. Purvothanasana is derived from Sanskrit words\u00a0\u201cPurvothan\u201d\u00a0means\u00a0\u201cUpward Plank\u201d\u00a0and\u00a0\u201casana\u201d\u00a0means\u00a0\u201cpose\u201d.…<\/p>\n","protected":false},"author":1,"featured_media":652,"comment_status":"closed","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_memberships_contains_paid_content":false,"footnotes":""},"categories":[119],"tags":[],"class_list":["post-651","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga"],"aioseo_notices":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/www.hrishikeshyoga.com\/blog\/wp-content\/uploads\/2023\/03\/images-2-2.jpg?fit=276%2C183&ssl=1","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/www.hrishikeshyoga.com\/blog\/wp-json\/wp\/v2\/posts\/651","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.hrishikeshyoga.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.hrishikeshyoga.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.hrishikeshyoga.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.hrishikeshyoga.com\/blog\/wp-json\/wp\/v2\/comments?post=651"}],"version-history":[{"count":5,"href":"https:\/\/www.hrishikeshyoga.com\/blog\/wp-json\/wp\/v2\/posts\/651\/revisions"}],"predecessor-version":[{"id":1482,"href":"https:\/\/www.hrishikeshyoga.com\/blog\/wp-json\/wp\/v2\/posts\/651\/revisions\/1482"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.hrishikeshyoga.com\/blog\/wp-json\/wp\/v2\/media\/652"}],"wp:attachment":[{"href":"https:\/\/www.hrishikeshyoga.com\/blog\/wp-json\/wp\/v2\/media?parent=651"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.hrishikeshyoga.com\/blog\/wp-json\/wp\/v2\/categories?post=651"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.hrishikeshyoga.com\/blog\/wp-json\/wp\/v2\/tags?post=651"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}