Purvottanasana - Reversed Plank Yoga Pose

12 October 2023 by
Editorial team

Purvottanasana, also known as the Reversed Plank Pose, is a powerful backbend that engages various muscle groups. It offers numerous benefits for the body. Here’s how to practice it:

Position of Readiness:

  1. Begin in a seated position with your legs extended in front of you.
  2. Place the palms of your hands on the ground a few inches behind your hips.
  3. Lean onto your hands, keeping your gaze forward.


  1. Press the palms of your hands and your heels downward.
  2. Engage your core muscles and lift your pubic bone upward, allowing your hips to rise off the ground.
  3. Press out through the tips of your toes, keeping your legs straight.
  4. Choose one of the following options for your head position:
    • Tuck your chin toward your chest.
    • Lift your chin, lowering your head behind you.


  • Muscular Stretch: Purvottanasana stretches the musculature of the back, legs, and shoulders.
  • Wrist Flexibility: The pose helps make the wrists supple and elastic.
  • Abdominal Massage: It provides a gentle massage to the abdominal muscles, aiding digestion and relieving constipation.
  • Endocrine System Activation: Purvottanasana energizes the endocrine glands. It balances hypo- or hyperthyroid cases.
  • Suprarenal Glands and Sex Glands: Beneficial for these glands.
  • Women’s Health: Helps normalize ovarian functions and menstrual cycles.
  • Kidney Toning: Tones the kidneys and improves diuresis.


  • Individuals with hyperthyroidism should practice this asana without bending the head backward.

Remember to practice mindfully and enjoy the benefits of Purvottanasana! 🌟🧘‍♀️

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