Follow the following steps in order to complete the Purvottanasana or Upward Plank pose -
Initially sit in the position of Staff pose or Dandasana.
Then keep your hands several inches just behind your hips.
Do place your fingers directly pointing forward.
Then do bend your knees plus place your feet on the ground.
Do keep your big toes just turned inward.
Then place your heels at least a foot far from your buttocks.
Do exhale smoothly.
Then press your inner feet plus hands down directly against the ground.
Do lift your hips slow and steadily until you directly come into a reverse position of tabletop.
Then keep thighs and torso approximately just parallel to the ground.
Do place your arms and shins perpendicular perfectly.
Then straighten your legs without losing the height of your hips.
Do slow and steadily lift your hips still higher without even hardening your buttocks.
Then press your both shoulder blades just against your back torso in order to support the perfect lift of your chest.
Do slow and steadily drop your head back without even compressing the back of your neck with a lot of perfection.
Stay in this position for just 30 seconds
Then sit back down in the position of Dandasana with a deep exhale.
The anatomical focus of the Purvottanasana or Upward Plank pose are related to head, neck, shoulders, back, hips, waists, thighs, legs and foot. It is to be remembered that the hip and back are largely involved in the indulgence of this particular asana.
The therapeutic application of Purvottanasana or Upward Plank pose are related to Fatigue. It gives a lot of relief for body pain and other ailment.
There are several benefits of Purvottanasana or Upward Plank pose. Some of them are as follows -
It strengthens and stretches the legs, arms and wrists.
It perfectly stretches the front ankles, chest and shoulders.
It effectively tones the whole body.
It strengthens the core body stamina.
It stretches the abdomen, neck and legs.
It opens the chest.
It brings a sense of balancing pose.
It calms the mind and brain.
It strengthens your triceps, back and wrists.
It really assists to keep you much open to new kind of possibilities
It stretches the front of the shoulders.
It rightly stretches the chest plus the front portion of the ankles
It helps to fight Fatigue.
It improves blood circulation.
It largely enhances digestive system and gives good appetite.
It strengthens and stretches glutes.
It increases the energy levels of the body for the personal and professional life.
It strengthens the core with a large extent.
It stretches the leg muscles to a great extent.
It support of the shoulders just beneath the heart.
Those who are suffering from wrist and neck injuries shouldn't indulge in this particular asana. In certain situations and circumstances, they can perform this asana with the support of the head on a chair seat or wall. Don't indulge in this posture if you have any medical history of chronic or recent injury of shoulders, waist, arms, hips, back and legs. Those who are having Hernia, Hypertension, carpal tunnel syndrome and cervical spondylosis shouldn't practice Purvottanasana or Upward Plank pose.
Beginners can practice with support of a chair. Do sit near the edge of the front of the seat plus wrap your hands just around the back edge. Then do inhale to slow and steadily lift your pelvis. With an inhale, you can then firmly extend each leg in the Purvottanasana or Upward Plank pose.
The variations of Purvottanasana or Upward Plank pose are Paschimottanasana or Seated Forward Fold, Chaturanga Dandasana or Four-Limbed Staff Pose, Ardha Purvottanasana or Reverse Table Pose and Eka Pada Purvottanasana or One-Legged Upward Plank Pose. These mentioned variations asanas can be practiced with a lot of perfection to a great extent.
The props of a chair can be used by beginner struggling practitioners with Purvottanasana. The chair is the best props for this asana. Do regularly practice this particular posture with the help of a chair. Do perfectly sit near the front portion of the seat plus then wrap your hands just around the back portion of the given seat. Gently inhale as you steadily lift your pelvis later straightens each leg with a smooth inhale.
A partner is the need of the hour in the proper indulgence of Purvottanasana or Upward Plank pose with a lot of perfection. A partner in time mentions regarding the right and wrong indulgence in the asana that helps a lot to master it. A partner can guide the regular practitioners to learn the steps in a proper manner during the yoga session.
The preparatory asana of Purvottanasana or Upward Plank pose are Gomukhasana (arms only), Dhanurasana, Supta Virasana and Setu Bandha Sarvangasana. These asanas are the best among the preparatory posture of this particular asana.
The follow up poses of Purvottanasana or Upward Plank pose are Paschimottanasana and Adho Mukha Svanasana. These two asanas can be practiced immediately after this particular posture. It gives good refreshment and increases the energy level of the entire body with a lot of perfection.
Purvottanasana or Upward Plank pose can be uplifting and invigorating for your body and mind when correctly practiced to a great extent. Do follow the steps mentioned for deepening pose of Purvottanasana or Upward Plank pose with lot of perfection.