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:
- Begin in a seated position with your legs extended in front of you.
- Place the palms of your hands on the ground a few inches behind your hips.
- Lean onto your hands, keeping your gaze forward.
Steps:
- Press the palms of your hands and your heels downward.
- Engage your core muscles and lift your pubic bone upward, allowing your hips to rise off the ground.
- Press out through the tips of your toes, keeping your legs straight.
- Choose one of the following options for your head position:
- Tuck your chin toward your chest.
- Lift your chin, lowering your head behind you.
Benefits:
- 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.
Note:
- Individuals with hyperthyroidism should practice this asana without bending the head backward.
Remember to practice mindfully and enjoy the benefits of Purvottanasana! 🌟🧘♀️