Yoga Chikitsa · Primary · Seated Sequence
Purvottanasana
Upward plank
What it is
Purvottanasana, or upward plank, follows the first seated forward fold. Its name refers to the front of the body, which it stretches after the back of the body has been working.
What it looks like
Sitting with the legs straight, you place the hands behind the hips, fingers toward the feet. On an inhale you lift the hips, press the soles toward the floor and let the head release back if comfortable. Hold for five breaths, then lower.
Why it is practised
It is a counterpose to Paschimottanasana: it opens the chest and shoulders and asks the legs and back of the body to support a lifted line.
What to pay attention to
Press through the hands and the whole sole of each foot. Keep the legs firm so the hips stay high. If the neck feels uncomfortable, keep the chin toward the chest instead of dropping the head back.
Who it suits
Most practitioners. Those with sensitive wrists can bend the knees for a tabletop version. If you want one-to-one help with it, see private sessions.
Next in the sequence: Ardha Baddha Padma Paschimottanasana.
From a seated staff, the hips lift and the chest opens toward the sky.
Practise this Primary pose in a Mysore-style room, or in a private session in Dubai or online.
See session formats, upcoming dates and the shala.