Purvottanasana, also known as the Upward Plank Pose, stretches the front of the body and strengthens the back and lower bodyNew Delhi,
In today's fast-paced lifestyle, spending long hours sitting, maintaining poor posture and dealing with stress can leave the body feeling stiff and fatigued. Among various yoga postures, Purvottanasana provides a deep stretch to the front of the body while strengthening muscles in the back and lower body.The word Purvottanasana comes from three Sanskrit words — Purva, meaning the front part of the body or the east direction; Uttana, meaning an intense stretch; and Asana, meaning posture. The pose is therefore described as an intense stretch of the front of the body and is also known as the Upward Plank Pose.Purvottanasana can serve as a counter-pose to seated forward-bending postures such as Paschimottanasana, helping stretch the muscles that remain contracted during prolonged sitting.According to the Ministry of AYUSH, regular practice of Purvottanasana helps strengthen the muscles of the arms, legs and back. It can also help maintain flexibility in the spine and promote a feeling of energy throughout the body.The posture involves lifting the hips while supporting the body with the hands and feet, creating a strong stretch through the chest, shoulders and front of the body.May help stretch the legs and hipsPurvottanasana also works the lower body. Keeping the legs straight with the heels pressing into the floor engages and stretches the calves, hamstrings and thighs.For people who spend much of the day sitting, the posture can help counter tightness in the legs while strengthening the lower body.Lifting and maintaining the hips requires active engagement of the gluteal muscles. This strengthens the muscles around the hips and can provide additional support to the lower back. The pose also stretches the hip flexors, which can become tight after prolonged sitting.With regular and appropriate practice, it may contribute to greater stability in the legs, improved hip mobility and overall lower-body strength.Precautions before practisingBeginners should gently warm up their wrists before attempting Purvottanasana. People with serious neck or spinal injuries, including conditions such as a slipped disc, should avoid dropping the head backward and should seek appropriate professional guidance before practising the posture.
