Video Transcription –  Purvottanasana(Upward Plank Pose)

Namastey! My name is Sandeep. Today we are going to learn Upward Plank Pose also called as Purvottanasana. Friends, this is a strengthening asana and it requires a little practice so you can use your arms nicely.

So maybe it cannot be done by a beginner but an intermediate can do it easily. If you see anatomically, this asana impacts the chest, the heart, the liver, the bladder, the pelvis also the abbs. It also impacts the shoulders, the hands also the neck, the lowerbackalongwith the spine, the ankles, the thighs, the hip and the legs also gets impacts. If you see the benefits of this asana,this asana actually helps to strengthen the arms, strengthen the wrist also strengthen the legs. It stretches beautifully the chest and the shoulder and also the front of the hand.

Now friends, those who have wrist issue, they should avoid this practice because the weight comes on the wrist and those who have neck problem, they should support the head either by taking the support of the wall or maybe resting the head on a chair. Don’t let the head dangle down. Support your head. Support your neck. Let’s see how to perform this asana.

So you start in Dandasana. Sitting Dandasana. Legs engaged, neutral pelvis, chest nice and long, palms by the side of the hip, shoulders relaxed, neck and head is long. Maintain like this for a while. Now, what you do, you bring your hands a little behind, keeping in a straight line fingers pointing down towards the line of the toes. After taking this position, bend your legs and the knees. After bending the legs and the knees, you can keep the big toe together and let the heel a little apart, so that we can use the inner legs to lift ourselves up easily. Now, as you inhale, you can slowly raise, raise by pressing the feet down and pressing the palms down on the floor as if you are coming to a river state.

Now, friends when you perform this practice, what you will keep in mind, spine/the torso, the thighs should look parallel actually, parallel to the floor and the arms also the shins should become parallel to each other, perpendicular to the ground. Hands attached, press the feet, inner thigh, press the palms and come up. After coming up, what we do is, we lift the pelvis up without hardening the buttocks, we dont want to harden the buttocks and we want to bring the shoulder blades in so that we are lifting the chest higher. It doesn’t allow the chest to fall. When you are comfortable, straighten the legs slow, keep the pelvis higher, don’t tighten the buttocks too much. Let the head be nice and tall. If you are okay, drop the head behind. Squeezing the shoulder blades, lifting the torso, lifting the chest be a little higher. Hold here for about 30 seconds. Keep breathing in this position. If you find the neck is getting tired, just lift the head, make it neutral. Keep breathe. After about a few minutes, inhale and when you exhale, come down to Dandasana. Slowly.

Friends, if you practice this asana regularly, it will help you to remove the fatigue from the body, also, it is very good strengthening asana which will improve the flexibility of the body and it can be also used for weight loss.

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Namastey!