Meaning of the Purvottanasana

Purva – Eastern (direction), Uttana – Intense Stretch.

English Names:

1) Intense Stretch Of The East

2) Upward Plank Pose


How to do Purvottanasana (Intense Stretch Of The East or Upward Plank Pose)




Step 1. Exhale and Place the hands flat on the floor behind the hips. With the fingers pointing toward the toes.

Step 2. Inhale and drop the head back. Push hips up towards the sky. Keep both legs straight with the feet touching and the soles of the feet on the floor. Both arms straight and fully engaged.

(A) If it is too intense to practice this with straight legs then before lifting the hips you may bend your knees and bring the feet half way in toward the buttocks.

Place the feet hip-width apart and then lift.

(B) A third option is to leave the hips on the floor and lift only the chest while dropping the head back. Remain here for 5 Deep Breaths

Drishti: Nose or Third eye

Step 3. Exhale as you lower the hips to release the asana.

Benefits Purvottanasana (Intense Stretch Of The East or Upward Plank Pose)

– Strengthens the arms.

– Stretches the spine, chest, shoulders and Calf muscle (in the full pose),

– strengthens back and the legs and shoulder.

Who should avoid doing Purvottanasana

Those with shoulder, wrist or Knee injury should avoid it.


For learn more visit Yoga Poses


Source: Shreyas Yoga Retreat India, Awarded as one of finest yoga resort in the world.