Purvottanasana
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Yoga Techniques and Fitness
Overview
In this lesson, we introduce Purvottanasana, an upward plank that combines shoulder extension with hip lifting to stretch the entire front body.
Objective
Become familiar with how this backbend focuses on opening the shoulders while strengthening the posterior chain from the feet to the upper back.
What You'll Get
You'll walk away understanding how to coordinate the upper body extension with the pelvic lift to create a smooth arch. We cover what's happening in the shoulders, chest, and hip flexors, how to cue the retroversion of the pelvis to protect the lower back, and why letting the head drop back can help relax the mind. You'll learn which muscles are working to create the bridge and how to help students build strength in the back body while safely releasing the front.
Purvottanasana is a back bend in which the shoulders extend, thus the pose is related to Ustrasana. The hips extend less in this pose, focusing the stretch on the shoulders.
| PURVATANASANA (13 MOVEMENTS) | ||
| 7 | SAPTA | Inhale, jump through |
| Exhale, hands on the floor behinds hips | ||
| 8 | ASTAU | Inhale, up |
| 9 | NAVA | Exhale, down |
| 10 | DASA | Inhale, lift up |
| 11 | EKĀDASA | Exhale, jump back, Chaturanga |
| 12 | DUADASA | Inhale, Upward-Facing Dog |
| 13 | TRAYODASA | Exhale, Downward-Facing Dog |
Anatomy
Purvottanasana combines upper body extension with a lift of the pelvis to lengthen the front of the body and strengthen the entire posterior kinetic chain. Straighten the elbows and extend the upper arms to open the chest. Press the soles of the feet into the floor and straighten the knees to form a bridge with the lower body; lift the pelvis toward the ceiling. Extend the femurs and hips and tuck the tailbone back and down (retroversion) to open the front of the pelvis. Allow the neck to release and the head to drop back to relax the brain.
BASIC JOINT POSITIONS
- The shoulders extend and externally rotate.
- The elbows extend.
- The forearms are pronated.
- The trunk and cervical spine extend.
- The hips extend, internally rotate, and adduct.
- The knees extend.
- The ankles plantar flex.
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