Purvottanasana - yoga pose , which is an intensive stretching of the front part of the body (eastern side). Purvottanasana is an excellent compensation for Chaturanga Dandasana (staff pose) and Paschimottanasana (seated forward bend). This is because the inverted plank pose stretches the muscles involved in Chaturanga Dandasana and Paschimottanasana. Purvottanasana also perfectly opens the chest and heart area, making it an excellent preparatory pose for backbends.
Technique
Step 1:
Sit in Dandasana (staff pose), both legs extended and tense. Place your palms on the floor on the sides of your pelvis, fingers pointing towards your feet, and then move your hands back behind your pelvis by about 15 centimeters (the distance is approximately equal to the length of your palm and fingers). Make sure that your palms are spaced no wider than shoulder-width apart and are firmly pressed to the mat.
Step 2:
On the inhale, begin to simultaneously lift your hips towards the ceiling and roll your feet so that your feet are fully on the floor – from heels to toes. Actively press on your hands and feet and lift your pelvis and sternum even higher. The body and hips should become approximately parallel to the floor, and the arms and lower legs – perpendicular.
Step 3:
Actively stretch your toes towards the floor, try to place the soles of your feet completely on the floor. Unwind your shoulders and pull your shoulder blades together and towards your tailbone, allowing your chest to rise.
Step 4:
Slowly lower your head back, without pinching your neck or compressing your occiput.
Step 5:
Hold the pose for 15-30 seconds.
Coming out of the pose
On the exhale, slowly lift your head and begin to lower your pelvis to the floor, releasing tension from your feet and hands. Return to Dandasana.
Asana Adjustment / Control Points
- do not turn your fingers outwards, focus on the middle finger – it should point straight ahead (parallel to the legs);
- distribute your weight evenly on your legs and arms to avoid wrist injuries;
- twist your thighs inwards, pull your lower abdomen and lift your pubic bone and spine upwards.
Benefits
- strengthens legs, arms and wrists;
- stretches the entire front of the body, as well as the shoulders and ankles;
- tones hamstrings and triceps;
- relieves fatigue.
Contraindications
- wrist injuries;
- with neck injuries: rest your head against a wall.
Preparatory Yoga Exercises
- Gomukhasana;
- Dhanurasana .
Variations
- Simplified version A. Ardha Purvottanasana (inverted table pose).
In Ardha Purvottanasana, the feet are located under the knees, and the angle between the hips and shins is 90 degrees. Perform step No. 1, and then, pushing off with your feet, bend your knees and lift your chest up. B. if there are problems with extending the feet, beginners can use a chair or blocks as a support for their hands. Place your hands on the chosen support, begin to lift your body and shoulders up, keeping your soles on the floor. 2. Advanced version In step No. 1, place your palms so that your fingers are pointing towards your head. Otherwise, follow the instructions above.
Alina
After a spinal injury, I started practicing this pose. Firstly, there are no contraindications for this pose; secondly, it is not difficult to perform; and thirdly, it strengthens the muscles of the legs and back. Thanks to this pose, posture improves, and body endurance is trained since in this pose, the hands and feet touch the ground, and there is no possibility to move.
Sergey Germanzev
At first, I found the Purvottanasana pose very difficult, and I switched to an easier version. After three months of regular practice, my muscles strengthened and developed, which now allows me to take the pose without difficulty.