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30 DYC Day 27 Planking series
Reverse Plank Pose PurvottanasanaPlank Pose tones all of the core muscles of the body, including the abdomen, chest, and low back. It strengthens the arms, wrists, and shoulders, and is often used to prepare the body for more challenging arm balances. Plank also strengthens the muscles surrounding the spine, which improves posture.
Reverse Plank Pose is an intermediate back-bending yoga pose that builds strength and flexibility. This pose provides a deep stretch, which can feel intense.
This pose simultaneously strengthens and stretches your shoulders. It strengthens the arms, upper back, legs, glutes, and wrists; and stretches the chest, abdomen, tops of the feet, and ankles. This pose builds core strength while challenging and improving balance, as well. Regularly practicing Purvottanasana helps calm the mind, increases energy levels, and is also therapeutic for fatigue.- Begin by sitting on the floor with your legs extended in front of you and your arms resting at your sides in Seated Staff Pose (Dandasana).
- Bring your hands several inches behind your hips and rotate your palms so your fingertips point in the same direction you are facing (toward your toes). Keep your hands shoulder-distance apart. Externally rotate your upper arms as you press your hands down firmly into the mat. Draw your shoulder blades firmly into your back and allow your chest to lift naturally.
- On an inhalation, press your hands and feet down firmly and lift your hips up toward the ceiling. Keep your chest lifting and your spine in one straight line. Work toward pressing the soles of your feet into the floor while keeping your legs straight and firm. Do not squeeze your buttocks.
- If you are comfortable here, then you can slowly release your head. Allow it to drop back, opening your throat. Softly gaze toward your cheeks.
- Hold for up to 30 seconds. To release, slowly lower your hips to the mat. Come back to Dandasana with an exhalation.
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