International Yoga Day 2021: Method, Benefits And Precautions Of Purvottanasana (Upward Plank Pose)

International Yoga Day 2020: How to do Purvottanasana aka Upward Plank Pose with Right Technique and Posture?

Written by: Tavishi DograPublished at: Jun 17,2020
Updated at: Jun 16,2021

International Yoga Day 2021: The name of Purvottanasana or Upward Plank Pose is made up of a combination of two words. Purva and Uttan. Purva means east or front of the body, and Uttan means drawn part. Due to the poor and non-nutritious lifestyle of the present times, the body begins to suffer from weakness, and many types of respiratory diseases are encountered. To avoid all these, nothing can be more critical than Prevottanasana as it helps you get rid of stress.  Let us know about the methods, benefits and precautions of Purvottanasana.

Health Benefits of Purvottanasana Yoga Asana

Like every posture, there are many benefits of Purvottanasana. Let us know about these benefits:

  • It makes the wrists, arms, shoulders, back and spine healthy.
  • Exercises of legs and hips are done with the upward plank pose.
  • This asana improves the respiratory process.
  • Stretches arise in the intestines and abdominal organs with this asana.
  • This asana stimulates the thyroid gland too.
Also Read: 5 Variations of Plank for toned abs

How to do Purvottanasana aka Upward Plank Pose with Right Technique and Posture?

Seeing the benefits of Purvottanasana Yoga, you must be willing to do this yoga. Here we are giving some steps to do this asana, (you can easily do this yoga by following it).

Step by Step Instructions

  • Sit with the legs spread straight towards the front.
  • Keep the feet together and keep the spine straight.
  • Place the palms on the ground, near the waist or the shoulders, keep the arms straight, and the tip of the fingers should be away from the body.
  • Bend back and support body weight with hands.
  • Fill the breath, raise the pelvis, keep the body straight.
  • Keep the knees straight while keeping the feet on the ground, doing so, and the sole will remain on the ground. Allow the head to move back towards the ground.
  • Keep breathing in this state. Exhale, return, sit down, relax.
  • Repeat the postures, changing the direction of the fingers.

Things to keep in mind before performing Purvottanasan (Important Notes)

Never try to do more than your physical capacity in any yoga practice. If you are not entirely undergoing predestination or you have pain in your back or shoulder, then you can take help of a person to support your waist. If there is no one to help, you can use a chair below your waist. If this is too difficult for you, then keep your hips on the ground.

Precautions for Purvottanasana or Upward Plank Yoga Pose

  • If you have an injury in your wrist, do  Purvottanasana very carefully.
  • If you have pain or swelling in your neck, do not do  Purvottanasana.
  • Do not push too much beyond your physical capacity.

Perform these asanas before performing Purvottanasana

  • Utkatasana or Chair Pose
  • Virabhadrasana or Warrior Pose 1
  • Virabhadrasana or Warrior Pose 2
  • Dandasana or Staff Pose
  • Paschimottanasana or Seated Forward Bend

Also Read: Want To Work On Each Muscle Of Your Body? Go For This Plank Workout

Perform these asanas after performing the Purvottanasana

  • Ardha Baddha Padma Paschimottanasana or Half Bound Lotus, Seated Forward Bend
  • Trianga Mukhaikapada Paschimottanasana or Three-Limbed Forward Bend
  • Janu Sirsasana or Head-to-Knee Forward Bend

Read more articles on Yoga


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