Inclined Plank Pose
Inclined plank pose, Purvottanasana, also called upward plank pose, is part of the back bending pose family. It is an intermediate pose that builds strength and flexibility. It can be used as a counter pose to various forward folds such as seated forward fold. This pose provides a deep stretch and can feel intense at times. Remember to take it slow and modify the pose as necessary.
Upward Plank pose both stretches and strengths your shoulders. There are other parts of the body that are strengthened like the arms, back, legs and glutes. While also stretches the chest, abdomen, and the ankles. It builds the core strength and also improves your balance. Incorporating this pose in your regular practice helps to calm the mind, increase your energy levels and is therapeutic for fatigue.
To successfully do Inclined Plank Pose, begin by sitting on the floor with your legs extended and your arms resting at your side. Bring your hands behind your hips and rotate your palms so that your fingertips point in the direction of your feet. While pressing down firmly in the mat, draw your shoulder blades firmly into your back. This will allow your chest to naturally lift. Press firmly into the mat with your hands and feet, lifting your hips towards the ceiling. Keep your chest and your spine aligned in a straight line as your continue to lift. Do not squeeze your buttocks. Once you are comfortable in the pose, release your head and allow it drop back, this will open your throat. Hold this pose for 30 seconds. To release, slowly your body to the mat starting with your hips to the mat.