Yoga BLOG

Purvottanasana - the inverted plank pose Purvottanasana is a popular yoga pose with a higher level of difficulty and should therefore not be performed by inexperienced beginners. The exercise focuses on strength and flexibility and engages the legs, torso, shoulders, buttocks, joints, arms, and neck. Purvottanasana translates into English as hyperextension of the front of the body and is also known as inclined plane or inverted plank pose. Because of its special shape, the asana is also called a table or plank. This yoga pose is the opposite of Paschimotthanasana (forward bend) and a good asana before cobra pose or abdominal relaxation. How to perform the yoga exercise correctly Purvottanasana is best performed on a long yoga mat and in appropriate workout clothes. You should have some yoga experience before attempting this pose. First, you need to assume the basic position of Purvottanasana, which you do by sitting on your yoga mat. Now straighten your body from the forward bend, bring your hands behind your back, and place them on the floor. Then, extend your legs with your fingers pointing backward. Your hands should be about a hand's width behind your buttocks. Next, lift your chest and pelvis and let your head hang back. Hold this position for as long as you can. Alternatively, you can rest your head on your shoulder muscles if you find that comfortable. If you have back or neck problems, you can still perform this yoga exercise, but instead of the standard pose, you should choose one of the two variations. In the first variation, you keep your head up, and in the second, you relieve pressure on your back by bending your knees. Body and mind benefit from these positive effects If you perform it correctly and regularly, both your mind and body will benefit from a variety of positive effects. Your arms can be strengthened with this exercise, and your legs and lower back will also become stronger over time. If you have tension in your lower back, this yoga pose can help relieve it. Purvottanasana stretches many different muscles. These include the calf muscles, gluteal muscles, biceps, and erector spinae. This yoga pose also strengthens the following muscles: the quadriceps, the quadratus lumborum, the longissimus dorsi, the gluteal muscles, and the latissimus dorsi. This yoga pose allows you to free yourself from all earthly habits and develop greater willpower and decisiveness. Purvottanasana addresses the three chakras Vishuddha , Anahata , and Manipura , and the pose opens an important energy field located at the front of your body. Interesting facts and tips for Purvottanasana Purvottanasana is not suitable for beginners and should not be performed by anyone with physical problems. When practicing this yoga pose, it's very important that you wear appropriate clothing and have warmed up. If you perform Purvottanasana correctly, the entire front of your body will be stretched. This pose also opens your shoulders and chest. Your entire spine is both stretched and stabilized. Purvottanasana is one of the most popular yoga poses and is an excellent balancing pose after forward bends. If the classic Purvottanasana is too easy for you, you can make the exercise more difficult. To do this, lift your pelvis very sharply, inhale, and raise one of your legs. Then exhale and lower your leg again, then repeat with your other leg. Image © dimol / 123rf.com