Reverse Plank (Purvottanasana)
Category: Arm Balance / Backbend
Difficulty: Intermediate
Sanskrit/Pronunciation: Purvottanasana (PUR-voh-tahn-AHS-uh-nuh)
Main Focus: Arms, Shoulders, Core, Back Body
Props: Yoga Bricks
Reverse Plank Pose (Purvottanasana) is a strengthening yoga pose that engages the arms, shoulders, core and legs while creating an opening across the chest and front of the body. Practised with the hands and feet pressing firmly into the floor, the hips lift as the body extends into a strong upward-facing line. The pose builds upper-body and core strength while encouraging mobility through the shoulders and extension through the spine. Props or modifications can be used to reduce the intensity, including keeping the knees bent in Reverse Tabletop Pose before progressing towards the full expression.
- Begin seated with legs extended straight in front (Staff Pose)
- Place hands slightly behind hips, fingers pointing forward or slightly outwards
- Press firmly through the palms and engage the core
- Inhale, lift hips towards the ceiling, bringing the body into a straight line from heels to crown
- Press through heels, engaging thighs and glutes
- Keep chest open, shoulders drawing back and down
- Gaze upward or softly back if the neck allows, otherwise look forward
- Hold for 3–5 breaths, then lower hips with control
- Strengthens arms, shoulders, wrists, glutes, and core
- Stretches chest, shoulders, and front of thighs
- Improves posture by counteracting slouching
- Builds stamina and boosts energy
- Practise with bent knees and feet flat on the floor (Reverse Tabletop variation)
- Place the hands on yoga bricks to elevate them, creating more space through the wrists and shoulders and reducing the amount of wrist extension required
- Place a folded blanket under the wrists if they feel sensitive
- Keep the hips lower if alignment is difficult to maintain
- Avoid if experiencing wrist, shoulder or neck injuries
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Placing your hands on two yoga bricks in Reverse Plank Pose elevates the floor, creating more space through the shoulders and wrists while encouraging a broader opening across the chest. The added height can make it easier to lift and lengthen through the front body, helping you maintain alignment and engage the core without excessive strain. This variation is useful for improving comfort, stability, and confidence as you build strength in the pose.
Bending the knees in Reverse Plank reduces the intensity of the pose while still strengthening the arms, shoulders, glutes and core. Place the feet flat on the mat, hip-width apart, and press firmly through the hands and feet as you lift the hips. Aim to create a long line from the shoulders towards the knees, keeping the chest open and the neck comfortable.
Props to Support Reverse Plank (Purvottanasana)
Props can help create more space and support in Reverse Plank Pose, particularly through the wrists and shoulders. Placing the hands on yoga bricks raises the floor and reduces the amount of wrist extension required, which can make the position more comfortable while still allowing the hips to lift and the chest to open. A folded blanket beneath the hands can also provide additional cushioning for sensitive wrists.
