Reverse Plank
Purvottanasana
poor-voh-tah-NAH-sah-nah
Quick check: do you know this pose?
Reverse Plank (Purvottanasana) is a intermediate backbends yoga pose that strengthens the wrists, arms, and shoulders.
A strong, open-chested pose in which the body forms a single straight line facing the sky. Reverse Plank strengthens the back of the body while stretching the front of the shoulders and chest. It is a good counter-pose to a lot of forward-leaning work and helps build the strength needed for arm supports and backbends.
How to do Reverse Plank
- Sit in Staff Pose with your legs together and extended. Place your hands on the floor behind your hips, about shoulder-width apart, with your fingers pointing toward your feet.
- Lean back slightly, press firmly through your palms and the soles of your feet, and engage your glutes and hamstrings.
- Inhale and lift your hips until your body forms one line from your shoulders to your heels. Keep your arms straight with a micro-bend in the elbows, and keep the wrists in line with the shoulders.
- Draw your shoulder blades toward each other and lift your chest. Keep the legs active and try to press the soles of your feet toward the floor.
- Keep your head in line with the spine, or gently drop the head back if the neck feels comfortable. Hold for three to five breaths, then lower the hips with control.
Benefits of Reverse Plank
- Strengthens the wrists, arms, and shoulders
- Strengthens the glutes, hamstrings, and back muscles
- Stretches the chest, front of the shoulders, and ankles
- Improves posture by counteracting rounding forward
- Prepares the body for deeper backbends
Muscles Engaged
Modifications & Variations
- Bend the knees and keep the feet flat for Reverse Tabletop
- Turn the fingers out to the sides or lower onto the forearms to reduce wrist pressure
- Keep the head in line with the spine instead of dropping it back
Cautions
- Avoid with wrist injuries or carpal tunnel syndrome
- Use caution with shoulder injuries; keep the chest open and the shoulders from collapsing
- Keep the neck neutral if you have neck pain or cervical issues
Breathing tip: Pair this pose with Ujjayi Breath for flow sequences or Equal Breath for longer holds. Explore all breathing techniques →
Disclaimer: This content is for informational purposes only and is not a substitute for professional medical advice. Consult your doctor before starting any new exercise program, especially if you have injuries or health conditions. Always practice under the guidance of a qualified yoga instructor.
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