Oppover Planke Positur

Upward Plank Pose, or Purvottanasana , is a powerful backbend that strengthens the arms, wrists, legs, and core, while opening the chest and stretching the front of the body. The position is ideal for counteracting the forward-bending movements that dominate everyday life, and contributes to better posture and energy flow.

Correct Form and Technique

How to perform Upward Plank Pose correctly:

1. Sit on the mat with your legs stretched out in front of you, and place your hands behind your hips with your fingers pointing towards your feet.
2. Breathe in and press your hands and feet into the floor, while lifting your hips up towards the ceiling.
3. Engage your core muscles to maintain a straight body line from head to heels.
4. Look up at the ceiling, and hold the position for 3-5 breaths.
5. Lower your hips back down on the exhale.

Common Errors

• Hip Collapse: Make sure to keep your hips lifted using your core to prevent them from sinking to the floor.
• Tense shoulders: Keep your shoulders relaxed and pull your shoulder blades together to open your chest.
• Misaligned weight: Ensure even weight distribution between hands and feet for better balance.

Modifications and Variations

Try these modifications to adapt the Upward Plank Pose to your level:

• Bent Knees: Perform the position with bent knees in a Tabletop Pose to build strength and balance the load.
• Wrist support: If you have pain in your wrists, you can place your hands on yoga blocks for support.
• Intensify the stretch: Point the toes towards the floor for a deeper stretch in the front of the body.

Repetitions and Sets

Hold the position for 3-5 breaths and repeat 2-3 times to strengthen the core and improve flexibility in the shoulders and arms.

Breathing techniques

Inhale as you lift your hips, and exhale as you maintain core stability. Use regular breathing to keep your body relaxed and in balance.

Video Demonstrations

Here are two videos that demonstrate the proper execution of the Upward Plank Pose: