Purvottanasana
Functional Ashtanga

Purvottanasana

Upward Plank
Shoulder Internal Rotation

Purvottanasana (Upward Plank Pose)

Reverse plank demanding shoulder extension, hip extension, and wrist flexibility.

Key mobility focus: shoulder internal rotation

FRC Mobility Protocols

These videos target shoulder internal rotation for Purvottanasana:

  1. Shoulder Internal Rotation Hovers
  2. Shoulder Internal Rotation Lift offs
  3. Shoulder Internal Rotation PAILS & RAILS
  4. Shoulder Internal Rotation Passive Range Hold
  5. Shoulder Internal 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 External Rotation Shoulder External Rotation in Purvottanasana
Spine Extension Spine Extension in Purvottanasana
Wrist Joint Extension Wrist Joint Extension in Purvottanasana
Purvottanasana Study Guide →