Purvottasana in English is called Upward Plank Pose, Inclined Plank Pose, Reverse Plank Pose, Incline Plane Pose, Upward Plane Pose, or also called Back Bend Pose.
Yoga is so beneficial for the body that everyone recommends including it in the routine. Yoga not only improves health but also makes a person feel full of energy. Various yoga asanas can be done to avoid all the problems of the body, one of which is Purvottasana.
There are a few things you should know before doing the preparation:
Before practicing Purvottasana yoga, you should keep your stomach and intestines empty. Have your meals at least four to six hours before doing this asana so that your food gets digested, and you have enough energy to spend during the practice. It is good to practice yoga first thing in the morning. If you are short of time in the morning, then you can do this asana on an empty stomach in the evening as well. And you can do this for 30 to 60 seconds.
How to do Purvottasana Yoga:
Below we are telling its method to do Purvottasana yoga. By following this, you can easily reap the benefits of Purvottasana.
- To do Purvottasana, first of all, choose a clean place.
- Laying a mat on the selected place, sit in the posture of Dandasana, that is, with the legs stretched forward and the hands beside the buttocks.
- After sitting, breathe slowly and move the back part slightly. During this, the hands will also be slightly behind.
- Note that at this time the palms will be touching the ground and the fingers will be inwards.
- Now lift the body upwards with the help of hands.
- During this, the rest of the body will remain in the air and the weight of the body will be on the hands and ankles.
- In this state, the legs and arms will be straight and an angle of 90 degrees will be made with the ground.
- Stay in this position for a few seconds and continue breathing normally.
- Finally, while exhaling, come to the starting position.
- After getting a better practice of this yoga, you can do it for 10 to 15 minutes.
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Precautions:
- Do not do this asana if you have a wrist injury or if you have any type of neck problem.
- Do not put too much stress on the body while doing this yoga asana. According to your ability do this yoga asana only.
- Do not do Purvottasana yoga if you have a neck injury or pain.
- Always do yoga in the morning on an empty stomach.
- If you are thinking of doing yoga in the evening, then do not eat anything 3 to 4 hours before doing yoga.
- Do yoga only under the supervision of a yoga instructor. Incorrectly done yoga can prove to be harmful.
- Pregnant women should do this yoga only on the advice of the doctor.
- Those with back surgery should avoid doing this yoga asana.
- While doing this yoga posture, lift the buttocks carefully.
Benefits of doing Purvottasana Yoga:
- By doing Purvottasana yoga, your back, legs, triceps, and wrists are strengthened.
- It gives a good stretch to the front of the ankles, chest, and shoulders.
- It keeps your mind calm.
