Purvottanasana(Upward Plank Pose or Reverse Plank Pose)

1. Method of purvottanasana practice

Purvottanasana, also known as Upward Plank Pose or Reverse Plank Pose, is a yoga asana that helps strengthen the arms, wrists, legs, and core muscles while stretching the chest, shoulders, and front of the body. Here are the steps to practice Purvottanasana:

1. Sit on the floor with your legs extended in front of you and your hands resting on the floor behind your hips. Your fingers should point toward your feet.

• Press into your hands and lift your hips off the ground, coming into a reverse table position. Your hips should be lifted as high as possible, and your arms should be straight.

• Bring your chest forward and lift your head so that your gaze is toward the ceiling.

• Hold the pose for 5-10 deep breaths, then release your hips back down to the ground.

Here are some tips to keep in mind while practicing Purvottanasana:

– Keep your shoulders down and away from your ears to avoid straining your neck.

– Engage your core muscles to support your back and keep your hips lifted.

– If you have any wrist issues, you can modify the pose by placing your forearms on the ground instead of your hands.

– Be mindful of your breath and try to take slow, steady breaths throughout the pose.

As with any yoga pose, it’s important to listen to your body and not push yourself beyond your limits. If you feel any pain or discomfort, come out of the pose and rest as needed.

• How to teach purvottanasana

  Here are some steps to follow when teaching Purvottanasana:

1. Begin by introducing the pose to your students and explaining its benefits. Let them know that Purvottanasana strengthens the arms, wrists, legs, and core muscles while stretching the chest, shoulders, and front of the body.

• Start the class with a gentle warm-up sequence that prepares the body for Purvottanasana. You might include movements that focus on the wrists, shoulders, and hips.

• Demonstrate the pose for your students, and provide detailed instructions on how to come into it. Be sure to explain the correct hand and foot placement, and encourage your students to press down through their hands and lift their hips as high as possible.

• Offer modifications and variations of the pose to accommodate students of different levels. For example, students with tight shoulders or wrists might benefit from using a prop like a block or blanket to support their hands.

• As your students move into the pose, watch carefully for any misalignments or areas of tension. Offer verbal cues to help them adjust their posture and deepen the pose.

• Encourage your students to breathe deeply and hold the pose for several breaths, but remind them not to strain or push beyond their limits.

• Finally, guide your students out of the pose and into a counterpose that helps release any tension or tightness that may have developed. For example, you might lead them into a seated forward fold or a gentle twist.

By following these steps and offering clear, detailed instructions, you can help your students practice Purvottanasana safely and effectively.

• Benefits of purvottanasana

     Purvottanasana, also known as Upward Plank Pose or Reverse Plank Pose, provides several physical and mental benefits. Here are some of the benefits of practicing Purvottanasana regularly:

1. Strengthens the arms, wrists, and shoulders: Purvottanasana requires you to bear weight on your hands and arms, which helps build strength in these areas. It also strengthens the shoulder muscles, including the deltoids and rotator cuffs.

• Stretches the chest, shoulders, and front of the body: This pose opens up the chest and shoulders, which can relieve tension and improve posture. It also stretches the front of the body, including the hip flexors and quadriceps.

• Improves core strength: Purvottanasana engages the core muscles, including the rectus abdominis, obliques, and transverse abdominis, which helps build core strength and stability.

• Enhances spinal flexibility: The pose helps to stretch and lengthen the spine, promoting greater spinal flexibility and mobility.

• Improves digestion: Purvottanasana stimulates the digestive organs, including the stomach, liver, and intestines, which can improve digestion and alleviate digestive issues.

• Boosts energy and relieves stress: Practicing Purvottanasana can help increase energy levels and reduce stress and anxiety, promoting a sense of calm and well-being.

Overall, Purvottanasana is a powerful pose that provides a wide range of physical and mental benefits. Regular practice can help you build strength, flexibility, and balance, while also promoting greater physical and mental health.

• Contraindications of purvottanasana

   While Purvottanasana is generally safe for most people, there are some contraindications to be aware of. Here are some situations in which you should avoid practicing Purvottanasana:

1. Wrist or shoulder injury: If you have a wrist or shoulder injury or condition, such as carpal tunnel syndrome, tendinitis, or rotator cuff injury, you should avoid practicing Purvottanasana or modify the pose with the guidance of a qualified yoga teacher.

• Back or neck injury: If you have a back or neck injury or condition, such as herniated disc or cervical spondylosis, you should avoid practicing Purvottanasana or modify the pose with the guidance of a qualified yoga teacher.

• High blood pressure: Purvottanasana can cause a temporary increase in blood pressure, so if you have high blood pressure, you should avoid the pose or practice it with caution and under the guidance of a qualified yoga teacher.

• Pregnancy: Pregnant women should avoid practicing Purvottanasana, especially in the later stages of pregnancy, as the pose can put pressure on the abdomen and pelvic area.

• Recent abdominal surgery: If you have had abdominal surgery, such as hernia repair, you should avoid practicing Purvottanasana or modify the pose with the guidance of a qualified yoga teacher.

As always, it’s important to listen to your body and avoid pushing yourself beyond your limits. If you experience any pain or discomfort during the pose, come out of it and rest as needed.

• Counterpose for purvottanasana

   After practicing Purvottanasana, it’s important to release any tension or tightness that may have developed in the body. Here are some counterposes that can help you do just that:

1. Child’s Pose (Balasana): This gentle forward fold stretches the lower back and hips, and can help release tension in the neck and shoulders. From a kneeling position, lower your hips back towards your heels and stretch your arms out in front of you, resting your forehead on the floor.

• Downward-Facing Dog (Adho Mukha Svanasana): This pose stretches the hamstrings, calves, and shoulders, and can help release tension in the back and neck. From a tabletop position, lift your hips up and back and press your hands and feet into the ground.

• Sphinx Pose (Salamba Bhujangasana): This pose helps to stretch and lengthen the spine, while also strengthening the back muscles. Lie on your belly with your forearms on the ground, elbows directly under your shoulders. Press your forearms into the ground and lift your chest up, keeping your shoulders relaxed.

• Seated Forward Fold (Paschimottanasana): This pose stretches the hamstrings, lower back, and hips, and can help calm the mind. Sit with your legs extended in front of you, and fold forward over your legs, reaching for your feet or ankles.

Remember to move slowly and mindfully as you transition into these counterposes, and to listen to your body as you release any tension or tightness.

• Preparatory practice for purvottanasana

Purvottanasana, or upward plank pose, is a challenging yoga pose that requires strength and flexibility in the arms, shoulders, and back. Here are some preparatory practices you can do to help you build the necessary strength and flexibility:

1. Practice Chaturanga Dandasana: This pose strengthens the arms and shoulders, which are essential for Purvottanasana. Begin in plank pose and lower your body halfway down, keeping your elbows close to your sides. Hold for a few breaths and repeat several times.

• Stretch the chest and shoulders: Tight chest and shoulders can make it difficult to come into Purvottanasana. Practice poses like Cow Face pose, Eagle pose, and Gomukhasana to stretch the chest and shoulders.

• Strengthen the core: Purvottanasana requires a strong core to support the backbend. Practice core strengthening poses like Boat pose, Plank pose, and Side Plank pose.

• Practice Dhanurasana: Bow pose stretches the front of the body and strengthens the back muscles, which are both beneficial for Purvottanasana.

• Use props: If you’re struggling to come into the full expression of Purvottanasana, use props like blocks, blankets, or a chair to make the pose more accessible. Place your hands on the props and gradually work your way up to the full pose.

Remember to approach your practice with patience and mindfulness, and listen to your body’s needs. With consistent practice, you’ll gradually build the strength and flexibility needed to come into Purvottanasana.

• Alignment cue for purvottanasana

   Here are some alignment cues to keep in mind when practicing Purvottanasana:

1. Begin seated with your legs extended in front of you, feet hip-width apart and toes pointing forward.

• Place your hands on the floor behind you with your fingers pointing towards your feet, and your palms flat on the ground.

• Press your hands into the ground and lift your hips off the floor, coming into an inverted tabletop position.

• Make sure your shoulders are directly over your wrists and your hips are in line with your knees.

• Engage your core and lift your chest towards the ceiling, keeping your gaze forward.

• Draw your shoulder blades towards each other and away from your ears, creating space in your chest and opening the front of your body.

• Keep your elbows straight and press your hips towards the ceiling, lengthening your spine.

• If possible, lift one leg at a time off the ground, keeping your toes pointed and your legs engaged.

• Hold the pose for several breaths, then release back down to the ground.

Remember to listen to your body and modify the pose as needed. Avoid sinking into your shoulders or collapsing in your lower back. With practice, you’ll build the strength and flexibility needed to come into the full expression of Purvottanasana.

• Kinesiology of purvottanasana

    Purvottanasana, or upward plank pose, is a challenging yoga posture that requires strength and flexibility in the arms, shoulders, and back. Here’s a breakdown of the kinesiology, or movement patterns, involved in this pose:

1. Shoulder Extension: As you press your hands into the ground and lift your hips, your shoulders extend, meaning they move away from your ears and towards your feet. This movement engages the trapezius, rhomboids, and latissimus dorsi muscles in the upper back.

• Scapular Retraction: As you lift your chest towards the ceiling, you draw your shoulder blades towards each other, creating space in your chest and opening the front of your body. This movement engages the middle and lower trapezius, as well as the rhomboids.

• Hip Extension: As you lift your hips towards the ceiling, you engage your gluteus maximus muscles, which are responsible for hip extension. This movement also engages the hamstrings and erector spinae muscles in the lower back.

• Spinal Extension: As you lift your chest towards the ceiling, you create an arch in your spine, engaging the erector spinae muscles in the back. This movement also stretches the muscles in the front of your body, including the hip flexors and pectoralis major.

• Arm Strength: As you press your hands into the ground and lift your body, you engage the triceps and deltoid muscles in your arms, which are responsible for arm extension and shoulder stabilization.

Overall, Purvottanasana requires strength and coordination in multiple muscle groups throughout the body. Practicing this pose regularly can help to improve posture, increase strength and flexibility, and promote overall physical and mental well-being.

• Biomechanism of purvottanasana

    Purvottanasana, or upward plank pose, is a yoga posture that requires coordinated movement and stability throughout the body. Here’s a breakdown of the biomechanics, or mechanical movements, involved in this pose:

1. Shoulder Joint: As you press your hands into the ground and lift your hips, your shoulder joint moves into extension, which means it moves away from your ears and towards your feet. This extension is created by the contraction of the deltoid muscle and the other muscles of the rotator cuff.

• Spinal Column: The spinal column moves into extension as you lift your chest towards the ceiling. This extension is created by the contraction of the spinal erectors muscles, which help to stabilize the spine.

• Hip Joint: The hip joint moves into extension as you lift your hips towards the ceiling. This extension is created by the contraction of the gluteus maximus muscle, which is the primary hip extensor.

• Knee Joint: The knee joint is held in a straight position as you lift your hips towards the ceiling. This requires the contraction of the quadriceps muscle, which is responsible for knee extension.

• Ankle Joint: The ankle joint is held in a neutral position as you lift your hips towards the ceiling. This requires the activation of the muscles of the lower leg, including the gastrocnemius, soleus, and tibialis anterior muscles.

• Core Stability: As you lift your hips and chest towards the ceiling, you engage the muscles of the core, including the rectus abdominis, transverse abdominis, and obliques. These muscles help to stabilize the spine and maintain balance in the pose.

Overall, Purvottanasana requires a balance of strength, stability, and flexibility throughout the body. Practicing this pose regularly can help to improve posture, increase strength and flexibility, and promote overall physical and mental well-being.

1. Anatomy of purvottanasana

Purvottanasana is a yoga pose that is also known as upward plank pose or reverse plank pose. It is an advanced pose that strengthens the arms, wrists, and core while also stretching the front of the body. Here’s a breakdown of the anatomy involved in the pose:

1. Arms and Shoulders: In Purvottanasana, the arms are fully extended and the palms are placed firmly on the ground. This helps to engage the muscles in the arms and shoulders, including the triceps, deltoids, and rotator cuff muscles.

• Core: The core muscles are also activated in Purvottanasana as the body is lifted off the ground and held in a straight line from the shoulders to the toes. The rectus abdominis, obliques, and transverse abdominis are all involved in maintaining this alignment.

• Spine and Neck: The spine is lengthened in Purvottanasana, creating space between the vertebrae. This can help to improve posture and alleviate back pain. The neck is also engaged as the head is lifted towards the ceiling.

• Hips and Legs: The hips and legs are also involved in Purvottanasana, although to a lesser degree than the upper body. The hip flexors and quadriceps are stretched as the legs are extended, and the glutes are engaged to help lift the hips off the ground.

Overall, Purvottanasana is a challenging pose that requires strength and flexibility in many different parts of the body. With regular practice, it can help to build core and upper body strength while also improving posture and relieving tension in the spine and hips.

1. Physiology of purvottanasana

Purvottanasana, also known as upward plank pose or reverse plank pose, has several physiological benefits. Here are some of the ways that this pose affects the body:

1. Strengthens the Upper Body: Purvottanasana strengthens the muscles of the upper body, including the triceps, shoulders, and chest. These muscles are responsible for supporting the weight of the body in the pose.

• Stretches the Front of the Body: As the body is lifted off the ground in Purvottanasana, the front of the body is stretched, including the chest, abdomen, and hip flexors. This can help to alleviate tension in these areas and improve overall flexibility.

• Improves Posture: Purvottanasana helps to strengthen the muscles of the back, which can improve posture and alleviate back pain over time.

• Stimulates the Respiratory System: As the chest is opened in Purvottanasana, the lungs are able to expand more fully, which can improve breathing and oxygenation of the body.

• Activates the Core: Purvottanasana requires a strong core to maintain stability in the pose. This can help to strengthen the muscles of the abdomen and back, which are important for maintaining proper alignment and stability in other yoga poses and daily activities.

• Calms the Mind: Like many yoga poses, Purvottanasana can help to calm the mind and reduce stress. By focusing on the breath and the sensations in the body, practitioners can cultivate a sense of inner peace and tranquility.

Overall, Purvottanasana is a challenging pose that requires strength and flexibility in many different parts of the body. With regular practice, it can help to build strength, flexibility, and overall health and well-being.

1. Functional anatomy of purvottanasana

     Functional anatomy refers to how the body moves and functions during a specific movement or exercise. In Purvottanasana, the functional anatomy involves several key muscle groups and joints working together to create the pose. Here are some of the functional anatomy aspects of Purvottanasana:

1. Shoulders: The shoulder joint is a primary joint involved in Purvottanasana. The shoulder blades are drawn towards each other to help stabilize the shoulders and engage the muscles of the upper back. The deltoids, rotator cuff muscles, and trapezius muscles are also involved in stabilizing and supporting the shoulders in the pose.

• Arms and Wrists: The arms and wrists are also important in maintaining the pose. The triceps are engaged to straighten the arms, and the wrist extensors are active to support the weight of the body through the hands.

• Core: The core muscles are engaged in Purvottanasana to maintain stability and alignment. The rectus abdominis, obliques, and transverse abdominis are all involved in keeping the body lifted and preventing the lower back from sagging.

• Hips: The hips play a supporting role in Purvottanasana, providing a stable base for the rest of the body. The hip flexors are stretched as the legs are extended, and the glutes are engaged to help lift the hips off the ground.

• Spine: The spine is lengthened in Purvottanasana, creating space between the vertebrae. The erector spinae muscles, which run along the length of the spine, are engaged to help maintain this lengthening and prevent the lower back from collapsing.

Overall, Purvottanasana is a complex pose that involves multiple joints and muscle groups working together to create stability and alignment. Practicing this pose can help to improve functional strength and flexibility in the upper body, core, and hips, which can translate to improved posture and reduced risk of injury in daily activities.

1. Kinematics of purvottanasana

     Kinematics refers to the study of motion without considering the forces that cause or influence that motion. In Purvottanasana, the kinematics involve several joint movements and angles that create the pose. Here are some of the kinematic aspects of Purvottanasana:

1. Shoulder Extension: The shoulder joint moves into extension as the body is lifted off the ground and the arms are straightened behind the body.

• Wrist Extension: The wrist joint moves into extension as the weight of the body is supported on the hands.

• Hip Extension: The hip joint moves into extension as the body is lifted off the ground and the legs are extended.

• Spinal Extension: The spine moves into extension as the chest is lifted towards the ceiling and the body is lifted off the ground. The lower back remains neutral, with a slight natural curve.

• Knee Extension: The knee joint moves into extension as the legs are straightened and lifted off the ground.

Overall, Purvottanasana involves several joint movements that create a backbend and lift the body off the ground. Practicing this pose can help to improve mobility and flexibility in the shoulders, wrists, hips, and spine, which can translate to improved movement in daily activities.

1. Mechanism of purvottanasana

     The mechanism of Purvottanasana involves the activation and engagement of various muscle groups to achieve the desired posture. Here’s a breakdown of the mechanism of Purvottanasana:

1. Preparation: Begin in Dandasana or staff pose, sitting with your legs extended forward and your hands beside your hips.

• Hand Placement: Place your hands behind your hips with your fingers pointing towards your toes.

• Lift: Inhale and lift your hips up towards the ceiling, straightening your arms and legs. Keep your gaze forward, and try to keep your body in one straight line from your heels to your head.

• Engage your muscles: Engage your core muscles by drawing your navel towards your spine, and activate your glutes to help lift your hips. Your shoulder blades should be drawn together to help stabilize your shoulders.

• Hold the pose: Hold the pose for several breaths, maintaining a steady breath and keeping your gaze forward. Release the pose on an exhale, slowly lowering your hips back down to the ground.

The mechanism of Purvottanasana involves the activation and engagement of the muscles of the upper body, including the triceps, shoulders, and chest, to support the weight of the body in the pose. The glutes and core muscles are also activated to maintain stability and alignment in the pose. This pose can help to strengthen these muscles, improve flexibility in the hips and spine, and improve overall posture.

1. Anatomy and physiology of purvottanasana

     The anatomy and physiology of Purvottanasana involve several key muscle groups, joints, and physiological processes working together to create the pose. Here is a breakdown of the anatomy and physiology of Purvottanasana:

Anatomy:

1. Shoulder Joint: The shoulder joint is a primary joint involved in Purvottanasana. The deltoids, rotator cuff muscles, and trapezius muscles are also involved in stabilizing and supporting the shoulders in the pose.

• Arm and Wrist: The triceps are engaged to straighten the arms, and the wrist extensors are active to support the weight of the body through the hands.

• Core: The rectus abdominis, obliques, and transverse abdominis are all involved in keeping the body lifted and preventing the lower back from sagging.

• Hip Joint: The hip flexors are stretched as the legs are extended, and the glutes are engaged to help lift the hips off the ground.

• Spine: The erector spinae muscles, which run along the length of the spine, are engaged to help maintain lengthening and prevent the lower back from collapsing.

Physiology:

1. Cardiovascular System: The cardiovascular system is stimulated as the body moves into Purvottanasana, increasing blood flow and oxygenation to the muscles.

• Respiratory System: The respiratory system is also stimulated during the pose, with the breath becoming deeper and more rhythmic.

• Muscular System: The muscles of the upper body, core, and hips are engaged and activated during Purvottanasana, strengthening and toning these muscle groups.

• Nervous System: The nervous system is also stimulated during the pose, with the body becoming more alert and aware of its position in space.

Overall, Purvottanasana is a complex pose that involves multiple physiological processes and muscle groups working together to create stability and alignment. Practicing this pose can help to improve functional strength and flexibility in the upper body, core, and hips, which can translate to improved posture and reduced risk of injury in daily activities.

1. How to refine purvottanasana

      Purvottanasana, also known as Upward Plank Pose, is a challenging yoga posture that can provide a great stretch for the entire body. Here are some tips to help you refine your alignment and deepen your experience of this pose:

1. Warm-up: Before attempting Purvottanasana, it’s important to warm up your body. Practice a few rounds of Sun Salutations or other gentle yoga poses to help prepare your body for the pose.

• Hand and wrist placement: Make sure your hands are placed shoulder-width apart with your fingers spread wide. Press down through your palms and engage your fingertips to create a stable foundation. Check that your wrists are stacked directly under your shoulders.

• Engage your core: Draw your belly button in towards your spine to engage your core muscles. This will help you maintain a straight line from your head to your heels.

• Lift your hips: Engage your glutes and press through your heels to lift your hips up towards the ceiling. Keep your legs straight and engaged.

• Lengthen your spine: Lengthen your spine and lift your chest towards the sky. Keep your shoulders away from your ears.

• Relax your neck: Release any tension in your neck by keeping your head in a neutral position or tucking your chin slightly towards your chest.

• Focus on your breath: Breathe deeply and slowly, using your inhales to create length in your spine and your exhales to deepen the stretch.

• Modify as needed: If you’re having difficulty holding the pose, try placing a yoga block under your hands or bending your knees to reduce the intensity of the stretch. You can also try practicing against a wall for support.

• Release slowly: When you’re ready to come out of the pose, release slowly and with control. Lower your hips down to the ground and take a few deep breaths in a seated position.

Remember to approach Purvottanasana with patience and mindfulness, and listen to your body to avoid any discomfort or pain. With practice and dedication, you can refine your alignment and deepen your experience of this challenging pose.

1. How to correct and adjust purvottanasana

Purvottanasana, also known as Upward Plank Pose, can be a challenging pose to get into and hold. Here are some tips for correcting and adjusting your alignment in Purvottanasana:

1. Hand and wrist placement: Check to make sure your hands are positioned shoulder-width apart, and that your fingers are spread wide to create a strong foundation. Make sure your wrists are in line with your shoulders, and that your palms are pressing firmly into the ground.

• Shoulder position: Keep your shoulders away from your ears and draw them down and back towards your hips. This will help to keep your chest lifted and open.

• Hip alignment: Make sure your hips are lifted and level, and that your legs are straight. Engage your glutes and press through your heels to lift your hips higher.

• Core engagement: Draw your navel towards your spine to engage your core muscles. This will help to support your lower back and keep your body lifted.

• Head and neck position: Keep your neck long and your gaze forward, with your chin slightly tucked towards your chest.

• Breath awareness: Focus on your breath, taking slow, deep breaths in and out through your nose. Use your exhales to help deepen the stretch and maintain your alignment.

If you need to make adjustments to your alignment in Purvottanasana, try these modifications:

– Place a yoga block or folded blanket under your hands to elevate them and make the pose more accessible.

– If you feel strain in your wrists, try coming down onto your forearms instead, keeping your elbows in line with your shoulders.

– If you have trouble lifting your hips, bend your knees and lift your hips off the ground, slowly straightening your legs as you become more comfortable in the pose.

– If you feel pressure in your lower back, engage your core muscles and lift your hips higher to create more space in your lower back.

Remember to listen to your body and modify as needed. With practice and patience, you can refine your alignment in Purvottanasana and enjoy the benefits of this challenging pose.