Reverse Plank
PurvottanasanaAn upward-facing plank lifting the hips on straight arms and legs, opening the front body and strengthening the back line. The counter-pose to seated forward folds.
- 01Sit with the legs extended and the hands behind the hips, fingers pointing forward.
- 02Press into the hands and heels and lift the hips toward the ceiling.
- 03Straighten the arms and legs into one long line.
- 04Reach the chest open and draw the shoulder blades together.
- 05Point the toes toward the floor and let the head follow the chest if comfortable.
- 01Lift the hips to full extension.
- 02Draw the shoulder blades together.
- 03Reach the toes toward the mat.
- 01Letting the hips sag toward the floor — keep lifting them level with the shoulders and feet.
- 02Dropping the head back with a tense neck — release it only if the throat stays soft.
- 03Bending the knees or arms — keep both straight and strong.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.