Reverse Plank

pūrvottānāsana•पूर्वोत्तानासन

Strength•Backbends•Chest Openers•Intermediate•Hatha

Maya - Pose Assistant

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Benefits

Reverse Plank Pose (Upward Plank) strengthens the arms, wrists, legs, glutes, and back, while stretching the front shoulders, chest, and ankles. It effectively opens the entire front body and counters forward bending.

Practice Guide

Sit in Staff Pose (Dandasana). Place hands several inches behind hips, shoulder-width apart, fingers pointing towards feet (or slightly out/back if more comfortable).

Bend knees slightly, place feet flat on floor hip-width apart (optional start, easier lift).

Inhale, press firmly into hands and feet. Lift hips high towards ceiling, aiming for a straight line from shoulders to heels (if legs straight) or knees (if bent).

Straighten legs if possible, pressing soles of feet towards floor (or keep knees bent in Reverse Table Top).

Lift chest, roll shoulders back. Allow head to gently drop back if comfortable for neck, or keep chin slightly tucked.

Hold, breathe. Exit: Exhale, slowly lower hips back to floor.

Modifications

Keep knees bent with feet flat on the floor throughout (Reverse Table Top / Ardha Purvottanasana) - highly recommended modification.

Keep hips lower if lifting fully strains shoulders/wrists.

Experiment with finger direction (pointing towards feet, slightly outwards, or backwards) based on shoulder/wrist comfort and mobility.

Safety Notes

⚠Significant wrist injuries (carpal tunnel syndrome - avoid or modify to Reverse Table Top very cautiously)

⚠Shoulder injuries (rotator cuff, impingement)

⚠Neck injury (avoid dropping head back fully if any strain, keep chin slightly tucked)

Anatomy

Muscles Targeted

Triceps

Biceps

Wrists

Shoulders (posterior deltoids, rotator cuff)

Back extensors

Glutes

Hamstrings

Core (to prevent hip sagging)

Muscles Stretched

Shoulders (anterior)

Chest (pectorals)

Biceps (long head)

Ankles (plantar flexion)

Front of body

What's Next?

Maya suggests trying these poses:

Seated Forward Bend

Gentle counter to release and balance

BeginnerTry This →

Focus Areas

Posterior Chain StrengthFront Body StretchChest OpeningShoulder Opening AnteriorGlute StrengtheningTricep StrengthWrist StrengthCounter Pose Forward Bends

Yoga Styles

Signature of

Hatha

Also practiced in

VinyasaPowerIyengarTherapeutic

HathaHeld as strengthening pose, focus on proper alignment and breath

VinyasaUsed as counter-pose in flowing sequences, dynamic entry and exit

PowerChallenging strength-building pose, often held for longer periods

IyengarPrecise alignment with props, detailed instruction on hand placement

TherapeuticModified as reverse table top, building posterior chain strength gradually

Sequencing

Warm-up Poses

Staff Bridge Reverse Table Top Fish

Counter Poses

Seated Forward Bend Staff Wrist Releases Childs

✨ Maya's Tips

These insights help Maya understand how this pose flows with others when creating sequences and classes.

Effective Counter Pose To Forward Bends And Poses Like ChaturangaStrengthens Entire Posterior Chain Arms Glutes Back Hamstrings While Opening Anterior Chain Chest ShouldersRequires Good Wrist Shoulder Strength And Flexibility