The Supported Upward Plank Pose or Purvottanasana is a perfect counter pose for ‘Chaturanga’ as it stretches the front part of the body including the chest and shoulder muscles. When practiced using a chair support it is good for beginners as it elevates the body from the floor.
Props Required:- Chair
Organising the Pose:-
1. Place a chair with the backrest pressed against a wall. Place a blanket on the seat as a cushion.
2. Sit near the front edge of the seat and wrap your palms along the edge of the seat keeping them shoulder distance apart, with the fingers facing inwards.
3. Inhale and lift your pelvis off the seat, keeping a 90 deg bend at the knees. Further inhale and extend both the legs out till the knees straighten and the feet are pressing into the floor.
4. Lift your chest and maintain a gentle squeeze in the buttocks to support the back as you press your palms into the seat, keeping the elbows straight. Keep your head neutral or slightly drop it back with the eye gaze upwards.
5. Hold the pose for a minute or so and then release the butt to sit on the chair.
1. Strengthens the arms, wrists and legs.
2. Stretches the shoulders, chest and front ankles.
3. Works on relieving tension in the lower back.
Practice the supported version of this pose to gain strength, balance and flexibility.