Karuna Yoga Vidya Peetham Bangalore

Purvottanasana(Upward Plank Pose or  Intense East Stretch Pose)

  • This is the intense eastward stretch.
  • Start by lying flat on your back on the floor, your legs stretched out in front of you.
  • Your arms are by your side, palms on the floor by the hips, your fingers pointing in the direction of the feet.
  • Exhale and lift off the ground so that you are balancing on the palms of your hands and the soles of your feet.
  • Your arms are perpendicular to the floor.
  • Stretch your neck and hold your head back.
  • Breathe easily for one minute to thirty seconds.
  • Then lower back down and relax.


  • Neck weakness
  • Shoulder or wrist concerns
  • High blood pressure, heart disease, cervical
  • spondylosis, hernia, stomach ulcers or weak wrists.


  • This asana has similar benefits to chakrasana.
  • It is generally strengthening for shoulders, thighs and wrists, and also tones the
  • lumbar region of the spine and the Achilles tendons.

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