Purvottanasana, commonly called Upward Plank, is a back-body support pose entered from sitting. Purva refers to the east or front of the body, uttana suggests an extended stretch, and asana means posture. The hands and feet press down while the pelvis and chest lift.
The full straight-leg version requires wrist extension, shoulder stability and active legs. Reverse Tabletop with bent knees teaches the same basic direction and is often the better starting point.
Navigator
Preparation
- Warm the wrists with gentle forward and backward weight shifts.
- Practise seated shoulder extension with the hands behind the pelvis.
- Use Dandasana to organise the legs and upright spine.
- Practise Reverse Tabletop before extending both legs.
- Keep blocks nearby if raising the hands gives the shoulders more room.
Reverse Tabletop Foundation
- Sit with the knees bent and the feet hip-width apart.
- Place the hands behind the pelvis with the fingers pointing forward, slightly outward or backward—choose the direction that feels most organised.
- Press through the feet and hands.
- Lift the pelvis toward the height of the knees.
- Broaden the collarbones and keep the back of the neck long.
- Stay for several ordinary breaths, then lower slowly.
Purvottanasana Steps
- Sit in Dandasana with the legs extended and the feet together or slightly apart.
- Place the hands behind the pelvis, approximately shoulder-width apart.
- Press the palms down and draw the shoulder heads gently back.
- Point or flex the feet according to the version being studied, while keeping the legs active.
- On an inhalation, press through the heels and hands to lift the pelvis.
- Lengthen the chest away from the feet and keep the pelvis from dropping.
- Keep the head in line with the spine. A backward release of the head is optional and not required.
- Maintain ordinary breathing for a short stay.
- Lower the pelvis with control and return to Dandasana.
Hand and Wrist Options
- Turn the fingers slightly outward rather than forcing them to point forward.
- Place the hands on firm blocks to reduce the depth of shoulder extension.
- Use fists only when that option has been taught and the base is stable.
- Practise Reverse Tabletop for a shorter lever through the legs.
- Use repeated small lifts instead of one long hold.
Leg and Foot Actions
Press the inner edges of the legs toward each other without squeezing. Reach through the heels and keep the kneecaps facing upward. If the legs rotate outward or the pelvis sinks, return to Reverse Tabletop and rebuild the lift from the feet.
Shoulder and Neck Alignment
The chest moves forward and upward while the shoulder blades support it from behind. Do not hang between the arms. Keep the back of the neck long and the gaze forward or slightly upward. Dropping the head back does not make the pose more complete.
Common Mistakes
- Placing the hands too far behind the body.
- Collapsing into the wrists instead of pressing the whole hand.
- Letting the pelvis hang below the line of the legs.
- Turning the legs outward and losing the heel connection.
- Throwing the head backward.
- Holding the breath during the lift.
- Lowering suddenly when the arms tire.
Practice Effects
Purvottanasana integrates the back-body chain with weight-bearing through the hands. It also provides a clear contrast to forward-facing support poses such as Plank. Reverse Tabletop lets practitioners study the same shoulder and pelvic actions with more control.
Short repeated lifts can build familiarity with the pathway from sitting to support. Pause between repetitions, reset the hands and compare whether the second lift feels more evenly distributed. The goal is not maximum height; it is a connected line of effort from the hands and heels through the pelvis and chest.
Practice Limits
Lower the pelvis if there is sharp discomfort, tingling, numbness, wrist compression, shoulder instability or strain at the neck or lower back. Keep the head neutral and choose Reverse Tabletop whenever the full lever is not steady. Longer holds and stronger variations belong in teacher-led practice.
Frequently Asked Questions
Do the toes need to touch the floor?
No. Depending on body proportions and foot position, the heels may be the main contact.
Can I keep the knees bent?
Yes. Reverse Tabletop is a complete preparatory variation.
Should I drop the head back?
No. Keep the head neutral unless a teacher has helped you establish a comfortable alternative.