Purvottanasana: Reverse Plank Pose
Purvottanasana (PUR-voh-tah-NAH-sah-nah) is a sibling of bridge pose and plank pose. Reverse plank may look intimidating for the shoulders, but there are several variations of the pose, all of which can help open the front of the body while strengthening the back.
Philosophy and Origin:
This pose goes by many names including “reverse plank,” and “upward-facing plank” pose. The Sanskrit name translates to “intense east stretch.” Ancient yogis considered the front of the body to be the “east” side as yoga was practiced while facing the rising sun.
Sanskrit:
- Purva: east
- Ut: intense
- Tan: stretch
- Asana: pose
Physical Benefits:
- Opens the chest and shoulders.
- Builds and tones the core muscles.
- Counters forward-facing tasks like sitting at a desk, driving, and looking at a phone.
Energetic Benefits:
- Releases tension from the body.
- Relieves fatigue and stress.
Preparatory Poses:
- Camel pose | Ustrasana
- Bridge pose | Setu bandhasana
- Plank pose | Phalakasana
Sequential Poses:
- One-legged reverse plank | Eka pada purvottanasana
- Upward-facing bow pose | Urdhva dhanurasana
Counter Poses:
- Half lord of the fishes | Ardha matsyendrasana
- Seated forward fold | Paschimottanasana
- Childs pose | Balasana
Adjustments/Modifications:
- Use a block: Build inner core strength by placing a block in between your thighs, then squeeze the block as you lift into the pose.
- Half reverse plank: Place the soles of your feet on the ground with knees bent for a variation of full reverse plank.
Step-By-Step:
- Begin seated with your legs out in front of you.
- Reach through the ball mounds of your feet, halfway between pointed and flexed.
- Place your hands behind you, fingertips pointing toward your hips. Roll your shoulders behind you.
- Press into your palms and through the ball mounds of your feet. Exhale to lift your hips off the ground, tailbone pointing toward your heels.
- Lift your heart. Option to lift your gaze to the ceiling.
- Hold for five breaths, then release hips to the ground.
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Supta Virasana: Reclining Hero Pose
ADJUSTMENTS | BENEFITS | SEQUENCING | SANSKRIT | STEPS
Supta virasana (SOUP-tah veer-AHS-ah-nah), is the reclined version of hero’s pose. This shape is a deep knee bend and a deep hip flexor stretch — props are always a friend to this pose!
Philosophy + Origin
In order to be a hero in the world, you first need to be a hero to yourself. This restorative posture reminds you to be your best so you can give your best to the world and community. Although not often celebrated, the quiet moments of rest and restoration are as vital to creating and sustaining the hero as more noticed, grand “heroic” gestures. As you take time to practice supta virasana, reflect on how making space for yourself in your day creates more space in every other aspect of your life. The more expansive you are, the more capable you are of being the hero the world needs you to be.
