Purvottanasana

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.

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.