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Your Body – Purvottanasana

We are suggesting some selected Yog Asanas to rejuvenate your body. Next in the series is: Purvottanasana

Benefits: Purvottanasana or eastward facing stretch or upward plank pose strengthens the back, wrist, and leg muscles. It is a full-body workout stimulating the anterior and posterior muscles of the body.

Based on the difficulty level, it’s an intermediate posture as it requires strength, stretch, and balance in the body. Besides this, it also includes inversion of the head and neck.


  • Begin by sitting in dandasana.
  • Drawing your arms backward place your hands behind the hips. Keep the fingers pointing towards the feet.
  • Bend your knees with feet placed a foot away from buttocks.
  • Exhale and pressing your hands and feet to the floor lift your hips to attain an inverted tabletop position.
  • Maintaining the hip position straighten your legs forward, one at a time.
  • Keep the toes and feet firm on the floor raising the hips up to shoulder level.
  • Gently drop the head backward fixing the gaze on the ceiling.
  • Hold the pose for 30 seconds and keep breathing.
  • Inhale bring the chin back to the chest.
  • Exhale drop the hips to the floor and release the hands.
  • Relax the body in dandasana.


Do not drop the neck if you have a headache or strain on the neck. Instead, perform the pose keeping the chin to the chest.

Keep the wrists under the shoulders.

Open your chest fully by rolling the shoulders onto the back.

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