Upward Plank Pose (Purvottanasana)

Upward Plank Pose is a powerful chest and shoulder opener that simultaneously strengthens the posterior chain, including the glutes, hamstrings, and back extensors. It serves as a wonderful counter-pose to forward folds and chest-closing activities, restoring length across the front body. From a seated position, hands press into the mat behind the hips as the body lifts into a straight reverse-plank line with the chest pressing upward.

Cues

• Press evenly through all ten fingers and rotate your inner elbows slightly toward each other to protect the wrist joints.
• Squeeze your inner thighs toward each other and firm your glutes to keep your hips lifted in line with your shoulders and feet.
• On an inhale, lift your sternum toward the ceiling and let your head drop back only if your neck feels comfortable.
• Point your toes toward the mat and press all five toes down to activate the legs and maintain hip height.