Purvottanasana for Strength and Vitality: Learn the Steps and Advantages

Like every asana, Purvottanasana also has many benefits. Some of them are:

• Strengthens the hands, wrists and feet.
• Stretches the chest, shoulders and ankles.
• Improves the respiratory process.
• Stimulates the thyroid gland.

(Read more - Hatha Yoga)

You can do this asana before doing Purvottanasana.

• Utkatasana (Utkatasana or Chair Pose)
• Virabhadrasana 1 (Virabhadrasana or Warrior Pose 1)
• Virabhadrasana 2 (Virabhadrasana or Warrior Pose 2)
• Dandasana (Dandasana or Staff Pose)
• Paschimottanasana (Paschimottanasana or Seated Forward Bend)

(Read more - Best Yoga Poses for Foot Pain Relief)

We are giving the method of doing Purvottanasana in detail here, read it carefully.

• Sit in Dandasana. Try to lengthen the spine by pressing the ground lightly with the hands and inhaling.
• Keep your hands one foot behind your hips. Make sure that your fingers are pointing forward .
• Now, while breathing in, lift your hips up. Try to keep your feet on the floor. If this does not happen, it will start happening with some time and practice – just do not push your body beyond its capacity.
• When you have completely lifted up, lift your head so that you can see behind you. After bringing your head into this posture, focus your gaze on your nose.
• Lose in this posture so that your legs are completely straight and your heels are together.
• Inhale and exhale five times in total so that you can stay in the posture for 30 to 60 seconds. Gradually, as your body starts gaining strength and flexibility, you can increase the time – do not do it for more than 90 seconds.
• After breathing five times, you can come out of this posture. To come out of the asana, exhale and raise the head, and then bring the hips back to the ground. Finish in Dandasana.

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Never try to do any yoga asana beyond your physical capacity. If you are not able to do Purvottanasana completely, or you have pain in your back or shoulder, then you can take the help of someone to support your waist. If there is no one to help you, then you can take the support of a chair under your waist. If this is also difficult for you, then keep your hips on the ground.

(Read more - Yoga Poses for a Stronger Back)

• If you have an injury in your wrist, then do Purvottanasana very carefully.
• If you have pain or injury in your neck, then do not do Purvottanasana.
• Do not exert more than your physical capacity.

(Read more - Best yoga poses for spine)

Purvottanasana, also known as Upward Plank Pose, is an effective yoga pose for strengthening and making the body flexible. To do this, sit with legs stretched out straight, place the palms on the ground behind the hips, fingers pointing towards the feet. While inhaling, lift the hips and chest up, tilt the head back slowly, and keep the body in a straight line. This asana strengthens the muscles of the shoulders, back, and arms, provides flexibility to the spine, and removes fatigue. Doing it regularly energizes the mind and body. However, people with back or wrist injuries should do it only after consulting a doctor.