Purvottanasana Reverse Plank Pose — Chest Opener & Heart Chakra

Purvottanasana (Reverse Plank) lifts the entire front body skyward, opening the chest, strengthening the arms, and activating the Anahata Heart Chakra with courageous openness.

Face the sky, open the chest — the east is always rising, and so are you.

Purvottanasana — Upward Plank Pose (Reverse Plank) — is a intermediate-level yoga posture that is an upward-facing plank that lifts the entire front body skyward — opening the chest, shoulders, and hip flexors in a powerful counter to the constant forward-folding posture of modern life.

Purva means 'east' in Sanskrit — the direction of the rising sun, symbolising the front body. Purvottanasana stretches the entire eastern (front) aspect of the body: chest, abdomen, hip flexors, and quadriceps. It is the natural counter-pose to Paschimottanasana (the back-body stretch) and is classically sequenced after seated forward folds. As the chest lifts and the heart opens to the sky, the Anahata Chakra awakens with a quality of joyful courage.

How to Practise Purvottanasana: Step-by-Step Guide

Begin in Dandasana (Staff Pose) — seated with legs extended. Follow these steps with mindful breath:

From Dandasana, place the hands on the mat behind the hips, fingers pointing toward the feet.
Press into the palms and feet (feet flat or toes pointed toward the mat).
On an inhalation, lift the hips upward — forming a reverse plank line from heels to shoulders.
Squeeze the glutes and thighs to keep the body level and straight.
Allow the head to release back — or keep it neutral if the neck is sensitive.
Open the chest toward the ceiling and breathe expansively for 5–8 breaths.
Lower the hips on an exhalation and return to Dandasana.

Physical Benefits of Purvottanasana

Strengthens the wrists, arms, and posterior shoulders.
Opens the chest, pectoral muscles, and anterior shoulders.
Stretches the hip flexors and quadriceps in extension.
Tones the gluteus maximus, hamstrings, and spinal extensors through the sustained hold.
Counteracts the postural effects of prolonged sitting and forward-head posture.

Mental & Emotional Benefits

Purvottanasana is a posture of courage — the chest opens wide, undefended and upward, expressing the full openness of the Anahata (Heart) Chakra.
As a counter-pose to introspective forward folds, it brings energy outward and upward — restoring extroversion and vitality.
The body's response to an open chest is often a spontaneous lift of mood — research links chest expansion to positive affect.
Practising Purvottanasana regularly shifts the habitual postural pattern of collapse into one of upright, open confidence.

Energetic Benefits: 💚 Anahata (Heart) Chakra

Purvottanasana is closely associated with the Anahata (Heart) Chakra, the energy centre governing compassion, openness, and the capacity for love. Regular practice activates and balances this chakra, bringing its qualities more fully into daily life. To deepen your understanding of this chakra and its influence on your wellbeing, explore our beautiful Anahata Poster — a visual anchor for meditation and a reminder of the energy you are cultivating through your practice.

For the complete chakra map and a guide to balancing all seven energy centres, see our Yoga Asanas for the 7 Chakras guide and our Complete 7-Chakra Interactive Chart.

Modifications & Variations

Practise Reverse Tabletop (knees bent, feet flat, hips lifted) as a preparation.
Keep the head neutral (neither dropped back nor tucked forward) if neck sensitivity is present.
Use a block under each hand to reduce the wrist extension angle.
Advanced: practise with one leg extended upward while maintaining the plank position.

Contraindications & Safety Guidelines

Wrist injury: practise Reverse Tabletop instead, or use fists on the mat.
Neck injury: keep the head neutral; do not drop it back.
Shoulder impingement: reduce the arm extension; keep the hands wider than the body.
Pregnancy: practise Reverse Tabletop as a safer alternative.

Science & Research

Research on posterior shoulder and chest-opening exercises confirms that Purvottanasana-type movements effectively reverse the muscular imbalances produced by prolonged computer use, including tight pectoralis minor and weak lower trapezius. Regular practice of upward-plank positions has been associated with improved shoulder posture and reduced neck pain.

Related Poses & Practice Resources

Deepen your practice with these related resources: Paschimottanasana | Setubandhasana (Bridge) | Plank Pose | Matsyasana (Fish Pose)

Support your yoga practice with our Mega Bundle Chakra Harmony Collection — all 7 chakra posters and guides in one beautiful set — and our Seven Chakra Affirmation Pack to reinforce the energetic shifts your practice creates.

Frequently Asked Questions

Should I point my toes in Purvottanasana?

Traditionally, yes — the feet are flat with toes pointed toward the mat, pressing the soles of the feet toward the floor. This creates a long, clean line and engages the posterior chain fully.

Is Reverse Tabletop the same as Purvottanasana?

Reverse Tabletop (knees bent, feet flat) is the preparatory version. Full Purvottanasana has both legs straight, demanding greater hamstring and hip strength.

How does Purvottanasana help with posture?

It directly strengthens the posterior shoulders, glutes, and spinal extensors while simultaneously stretching the chest and hip flexors — counteracting all the tightening and weakening produced by prolonged sitting.