Purvottanasana - Reversed Plank Yoga Pose

Purvottanasana, the Reversed Plank Pose, lifts the body into a straight diagonal line supported on the hands and feet with the torso and legs facing upward, stretching the entire front of the body. Purva means east, traditionally referring to the front of the body, and uttana means intense stretch, making this pose the natural counterpart to Paschimottanasana, which stretches the back of the body instead.

Benefits of Purvottanasana

The pose stretches the chest, shoulders, hip flexors, and the fronts of the ankles, while simultaneously strengthening the wrists, arms, shoulders, and legs that support the lifted body weight.

As a counter pose to seated and standing forward folds, Purvottanasana is often used to rebalance the spine after a sequence dominated by forward bending, opening the front body in a way few other postures do as directly.

Step-by-Step: How to Practise Purvottanasana

Step 1: Sit with the legs extended

Sit in Dandasana with the legs extended forward and the hands placed on the floor slightly behind the hips, fingers pointing toward the feet.

Step 2: Press down and lift the hips

Press firmly through the hands and feet and lift the hips up off the floor, straightening the arms and bringing the body into one long diagonal line.

Step 3: Point the toes and engage the legs

Point the toes and press them into the floor, engaging the thighs so the legs stay active and the knees do not sag toward the floor.

Step 4: Lengthen the neck and open the chest

Allow the head to drop back gently if the neck is comfortable, lifting the chest and drawing the shoulder blades toward each other without collapsing into the lower back.

Step 5: Hold, breathe, then lower with control

Hold for three to five breaths, then bend the knees and lower the hips back down to the floor with control, returning to Dandasana.

Modifications and Props

Bending the knees and placing the feet flat on the floor, rather than extending the legs straight, significantly reduces the demand on the wrists and shoulders while still opening the front body effectively.

Keeping the head in a neutral position, chin gently tucked rather than dropped fully back, is a reasonable adjustment for anyone with neck sensitivity or discomfort in a full backward head tilt.

Common Mistakes

Letting the hips sag toward the floor rather than lifting them fully is a common mistake that reduces the stretch through the hip flexors and places extra strain on the lower back. Press actively through the hands and feet to lift the hips higher.

Collapsing the wrists outward under the weight of the body is another frequent issue. Spread the fingers wide and press evenly through the whole hand to protect the wrist joints.

Mohan Chute's Teaching Note

Purvottanasana asks the body to open toward the front, toward the world, in a way that can feel vulnerable compared with the more familiar forward folds. I find this a useful posture for noticing where we habitually protect the chest and soften only the back body.

Practising an equal willingness to open both the front and back of the body, physically and otherwise, is a quiet but meaningful part of a balanced practice.

Contraindications / Who Should Avoid It

Avoid or modify Purvottanasana with wrist injury, shoulder injury, recent neck injury, or significant lower back pain. Practitioners with carpal tunnel syndrome should approach the pose cautiously or avoid it.

If you feel sharp pain in the wrists, shoulders, or neck rather than the expected stretch and effort, lower the hips and rest, returning later with bent knees for a gentler variation.

Frequently Asked Questions

What does Purvottanasana mean?

Purva refers to the front of the body, and uttana means intense stretch, describing this pose's role in stretching the entire front line of the body.

How is this different from Paschimottanasana?

Paschimottanasana stretches the back of the body in a forward fold, while Purvottanasana stretches the front of the body in a backward-leaning lift, making the two poses natural counterparts.

Why do my wrists hurt in this pose?

Wrist strain often comes from collapsing the hand or placing too much weight toward the outer edge. Spread the fingers wide and press evenly through the whole palm.

Can beginners practise Purvottanasana?

Yes, especially with the knees bent and feet flat on the floor. The straight-leg version can be added once wrist and shoulder strength develop.

How long should I hold this pose?

Three to five breaths is a reasonable target. Rest afterward in Dandasana or a gentle seated fold before continuing the practice.