Purvottanasana
Upward Plank Pose · పూర్వోత్తానాసనం
🧘Picture coming soon
Intermediate Back bends · వెనుకకు వంగే ఆసనాలు
⏱ Hold / repeat: 10–20 seconds · 👧 not for children · 👵 seniors: choose an easier version
How to do it
- Sit in Dandasana, hands behind the hips, fingers forward.
- Press the hands and feet down and lift the hips.
- Body forms a straight line; keep the neck neutral.
- Breathe; lower slowly.
🌬️ Breathing: Steady breathing.
✅ Benefits
- Strengthens the arms, back and legs
- Opens the chest and shoulders
❌ Common mistakes
- Hips sagging
- Dropping the head back
⚠️ Avoid it, or take care, if
- Wrist or shoulder injury
- Neck problems
🪑 Easier versions
- Reverse table-top with knees bent
Stop at once with chest pain, faintness, severe breathlessness or sharp pain. Emergency: 108 / 112. Educational content, not medical advice.
More Back bends
Bhujangasana Ustrasana Dhanurasana Setu Bandhasana Matsyasana Salabhasana Chakrasana (Urdhva Dhanurasana)
Yoga supports well-being; it does not diagnose or treat disease. If you have a health condition, are pregnant or have had surgery, ask your doctor first. Advanced poses (headstand, shoulder stand, plough, wheel, crow, lotus) need a qualified teacher.
