How to do Purvottanasana (The Upward Plank Pose): Steps & Health Benefits


Health benefits of Purvottanasana include Strengthening Spine, Abdomen and Shoulders, Improves Digestion, Reduce Lower Body Fat, Helps to Remove Stress and Anxiety

June 1, 2018


Purvottanasana is one of the most important asana in yoga with lots of health benefits. It is also known as The Upward Plank Pose. The name Purvottanasana actually comes from Sanskrit words, it is a combination of four words, where Purva means East, Ut means Intense, Tan means Stretch and Asana mean Pose. Purvottanasana is the reverse pose of The Plank Pose.

Purvottanasana has lots of health benefits; among that some of the health benefits of Purvottanasana include Strengthening Spine, Abdomen and Shoulders, Improves Digestion, Reduce Lower Body Fat, Helps to Remove Stress and Anxiety, Strengthen Ankles, Hip, Knee and Thigh Muscles, Helps to Reduce Back Pain and Helps to Stimulate the Reproductive Organs.

Before we go to do this asana, we should know for whom this Purvottanasana is not recommended. Those who are suffering from severe back injury, hip injury, ankle injury and knee injury, recently any surgery on your back or waist, spinal column ailments on the lower vertebrae they should not do this asana.  Those who are suffering from high or low blood pressure, they should not do this asana without any supervision. Those who are suffering from severe headache they should avoid this asana.  Those suffering from any form of hernia should avoid this practice.

How to do Purvottanasana (The Upward Plank Pose):

  • To start this asana get onto the yoga mat and lie down on your back into the staff pose (Dandasana).
  • Now place your hands behind your hips and your finger should face towards your feet.
  • As you breathe out, push the floor with your hand and feet and try to lift up your hips and upper body from the ground.
  • Try to keep your arms straight and hips should parallel to the shoulder.
  • Raise your hips as high as possible and your knee should straight.
  • Look straight and breathe normally. 
  • For beginners, try to be in this position for 3 to 4 breaths.
  • To release from this position, breathe out and slowly get on to the starting position. Now keep your both the hands alongside your body, keep your leg straight and take a deep breath and relax.
  • Now you can again do this asana. You should do minimum 10 repetitions of this asana for better result.
  • Initially, when you start this yoga asana, you feel some pain in your abs, hip, thigh, and shoulder but as you practice more you can do this asana more easily.

Health Benefits of Purvottanasana (The Upward Plank Pose):


Purvottanasana Strengthen The Back, Abdomen, Legs and Hips:

Different studies have been proven that regular practice of Purvottanasana, can stretch your Back, Abdomen, Legs and Hips Muscles, that put extra pressure on this muscle, so that blood flow will increase in this area and muscles will get more amount of oxygen and nutrition, which helps them to strengthen and regular practice of this asana also can help to prevent injury in Back, Abdomen, Legs and Hips Muscles during exercise and other works.

Purvottanasana Helps to Reduce Back Pain:

Different studies have been proven that, regular practice of Purvottanasana can very helpful for those who are suffering from any perennial back pain, because while practicing this asana it create lots of pressure on the spine and its also stretch the spine, that helps to improve the flexibility of our spine that helps to prevent back pain.

Purvottanasana Improves Digestive Health:

Different studies have been proven that regular practice of Purvottanasana can improve our digestive health and it also helps to prevent various types of digestion related issues, such as constipation because regular practice of Purvottanasana put some extra pressure on stomach and inner intestine organ, due to this our body create stress hormone, which helps to promote the function of the digestive system that improve the proper bowel movement and also helps to promote the production of digestive juice and enzyme that helps in digesting of food and helps to prevent the waste from our body.

Purvottanasana Tones the Triceps and Biceps Muscles:

Different studies have been proven that the regular practice of Purvottanasana, can stretch your triceps and biceps muscles, that improves the elasticity of this muscle and also helps to increase the blood flow in this area, which mean muscles will get more amount of oxygen and nutrition that helps them to strengthen and grow, so the regular practice of this Purvottanasana helps to prevent injury in triceps and biceps during exercise and other works.

Purvottanasana Helps to Stimulate the Reproductive Organs:

Practicing of Purvottanasana on a regular basis can enhance sexual performance because while doing Purvottanasana , it squeezes the sexual organ, which helps in the production of stress hormones in that area that helps to stimulate our sexual organ and it also improve the blood flow to the sexual organ will help to increase the function of sexual performance. Beside this regular practice of Purvottanasana also helps to improve the strength of the hips, calf and thigh muscles, and all these body parts are very useful for optimal sexual performance.

Purvottanasana Helps to Stimulate the Reproductive Organs:

Practicing of Purvottanasana on a regular basis can enhance sexual performance because while doing Purvottanasana, it squeezes the sexual organ, which helps in the production of stress hormones in that area that helps to stimulate our sexual organ and it also improve the blood flow to the sexual organ will help to increase the function of sexual performance. Beside this regular practice of Purvottanasana also helps to improve the strength of the hips, calf and thigh muscles, and all these body parts are very useful for optimal sexual performance.

Purvottanasana Helps to Remove Stress and Anxiety:

Studies have been proven that practicing of Purvottanasana on a regular basis is not only good for our physical health, but also it helps to improve our mental health. The regular practice of this asana increases the blood flow to our brain that provide sufficient amount of oxygen and nutrition to our brain, which is very essential for our brain and it also help to calm the mind and release the stress.

Health benefits of Purvottanasana


Preparatory Poses

Supta Virasana
Setu Bandha Sarvangasana


Follow-Up Poses