Purvottanasana
Functional Ashtanga

Purvottanasana

Upward Plank
Shoulder External Rotation

Purvottanasana (Upward Plank / East Stretch)

Counterpose that opens the front body, requiring shoulder extension and hip extension.

Key mobility focus: shoulder external rotation

FRC Mobility Protocols

These videos target shoulder external rotation for Purvottanasana:

  1. Shoulder External Rotation Axials
  2. Shoulder External Rotation Hovers
  3. Shoulder External Rotation Lift Offs
  4. Shoulder External Rotation PAILS & RAILS
  5. Shoulder External Rotation Passive Range Hold
  6. Shoulder External Rotation Passive Stretch
  7. Shoulder External Rotation PNF

Other Movements in Purvottanasana

14 more
Ankle Plantarflexion Ankle Plantarflexion in Purvottanasana
cervical-extension cervical-extension in Purvottanasana
Elbow Extension Elbow Extension in Purvottanasana
forearm-pronation forearm-pronation in Purvottanasana
Hip Adduction Hip Adduction in Purvottanasana
Hip Extension Hip Extension in Purvottanasana
Hip Internal Rotation Hip Internal Rotation in Purvottanasana
Knee Extension Knee Extension in Purvottanasana
Shoulder Adduction Shoulder Adduction in Purvottanasana
scapula-depression scapula-depression in Purvottanasana
Shoulder Extension Shoulder Extension in Purvottanasana
Shoulder Internal Rotation Shoulder Internal Rotation in Purvottanasana
Spine Extension Spine Extension in Purvottanasana
Wrist Joint Extension Wrist Joint Extension in Purvottanasana
Purvottanasana Study Guide →