How to do Upward Plank (Purvottanasana)

Sit in Staff Pose

Sit with your legs straight and together in front of you. Place your hands on the floor about a hand's length behind your hips, shoulder-width apart, fingers pointing towards your feet.

Point the Feet

Press your heels into the floor and point your toes forward, aiming to bring the soles towards the mat.

Lift the Hips

Inhale, press down through your hands and feet and lift your hips up until your body forms a straight line from shoulders to feet. Keep the legs straight and together.

Open the Chest

Draw your shoulder blades towards each other and lift your chest. Keep the arms straight with the wrists under the shoulders.

Release the Head and Hold

If your neck is comfortable, let your head drop back gently and gaze towards the tip of your nose. Hold for 5 breaths, then exhale and lower your hips to the floor.

✅ Benefits

Strengthens the arms, wrists, shoulders and back of the legs
Opens the chest and the front of the shoulders
Stretches the front of the hips and ankles
Balances the effect of the seated forward folds that come before it

🌿 Wellness Support

A useful counter-pose after a series of forward bends
Many people find it energising after long periods of sitting

⚠️ Precautions

Stop if you feel pain in the wrists, shoulders, lower back or neck
If straight legs are too hard, bend the knees and place the feet flat to make a reverse table top
Keep the head neutral, chin slightly tucked, if dropping it back strains the neck
Turn the fingers out slightly or place the hands on a folded mat edge if the wrists are uncomfortable

🩺 Check With a Healthcare Professional First If You Have

A recent wrist, elbow or shoulder injury
A neck injury or neck pain
Carpal tunnel syndrome
Pregnancy — check with your doctor or midwife first

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