Reverse Plank, also known as Purvottanasana in Sanskrit, emphasizes strength, openness, and balance. This yoga pose engages the posterior chain, including the glutes, hamstrings, and back muscles, while also providing a deep stretch across the chest, shoulders, and front body. This is another pose that counteracts the effects of prolonged sitting or hunching over a desk. It can help improve posture through spinal extension and heart opening.
How do you do Reverse Plank?
Step 1.
Begin seated in dandasana with legs together extended out in front of you.
Step 2.
Place your hands behind your hips with your fingertips pointing forward toward your toes. Press into your palms to extend your chest and lift your sternum.
Step 3.
Keeping your inner thighs squeezing together and torso engaged, press into your palms and feet to lift your hips up off the mat.
Step 4.
The bottoms of your feet should come down to the mat, inner arches of your feet together. Let your head fall back, gazing up or slightly back behind you.
Step 5.
Be mindful not to sink into your shoulder or elbow joints. Keep a soft bend in your elbows and engage your back muscles.
Step 6.
Engage your core to avoid sinking your hips or putting pressure on your lower back.
Benefits of Reverse Plank
Strengthens the back body and core muscles, from glutes up to shoulders
Opens up the chest and strengthens arms
The pose stretches the chest, shoulders, and front of the ankles, improving flexibility in these areas.
The reverse plank may aid in muscle recovery and reduce soreness after workouts.
Variations of Reverse Plank
Reverse tabletop: bend your knees, feet stacked under knees to take pressure off your back, shoulders, and arms
Lift one leg while maintaining the core engagement and stability of the basic pose.
Engage your core and lower back by lifting one arm and the opposite leg while maintaining the reverse plank position.
Other Yoga Poses to Try
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Puppy Pose
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Chair Pose
The Chair Pose, or Utkatasana in Sanskrit, embodies strength, stability, and grounding. It requires engagement of the leg muscles, core, and glutes to maintain a sense of balance and stability. The yoga practitioner should feel as if they’re sitting in
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Exalted Warrior
Also referred to as Reverse Warrior or Viparita Virabhadrasana in Sanskrit, Exalted Warrior is a powerful yet graceful yoga pose. It combines strength with a sense of openness and expansion, inviting practitioners to maintain balance and steadiness while stretching the
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Humble Warrior
Humble Warrior, or Baddha Virabhadrasana in Sanskrit, is an introspective yoga pose that combines strength, surrender, and balance. The torso bows forward, and the arms extend overhead into the air, encouraging a sense of humility and inner reflection. It’s the
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Revolved Triangle
Revolved Triangle, or Parivrtta Trikonasana in Sanskrit, is a standing yoga posture that deeply stretches and opens the muscles of the legs, hips, and spine. This twisting motion is beneficial for stimulating the abdominal organs, aiding in detoxification and digestion.
