SupineAdvanced
Reverse Plank
Purvottanasana
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About This Pose
Reverse Plank (Purvottanasana) is an intense backbend that lifts the entire body into a plank position facing upward. This demanding pose strengthens the back, glutes, legs, and arms while providing a deep stretch for the chest, shoulders, and front of the ankles. It's a powerful counterpose to forward folds and Chaturanga, building the posterior strength needed for balanced practice.
Step-by-Step Instructions
- 1
Sit with legs extended
- 2
Place hands behind hips
- 3
Press into hands firmly
- 4
Lift hips toward ceiling
- 5
Create straight line from head to heels
- 6
Hold with strength
Alignment Cues
- Press through hands firmly
- Lift sternum high
- Keep legs engaged
- Point or flex feet
Benefits
- Strengthens entire back body
- Deeply opens chest
- Builds arm and wrist strength
- Stretches front body
- Counteracts forward postures
- Improves posture
Modifications
- Bend knees for tabletop
- Lower hips slightly
Variations
- With leg lift
- Dynamic lowering
Cautions & Contraindications
Cautions
- Protect shoulders
- Engage core throughout
Avoid this pose if you have:
- Wrist injury
- Shoulder injury
Quick Facts
Primary Focus
shouldersSecondary Focus
core
Suggested Hold
30 seconds
Tags
backbendstrengthcoreadvanced
Equipment
yoga mat
