Upward Plank Pose

Purvottanasana

Upward Plank Pose lifts the hips toward the sky from a reverse tabletop, opening the front body and strengthening the back line. It is the classic counterpose to the seated forward bends, stretching the chest, shoulders, and hip flexors. Pressing the feet and hands down floats the hips up.

Alignment cues

• Place the hands behind the hips, fingers forward
• Press into the hands and feet to lift the hips high
• Point the toes and let the head gently release back

Benefits

• Strengthens the arms, shoulders, and legs
• Opens the chest and front of the shoulders
• Counterstretches after forward folds

Modifications

• Bend the knees with feet flat on the floor for a gentler lift
• Keep the head neutral rather than dropping it back