Purvo = East, Uttana = Intense Stretch , Asana = Pose or Posture

Purvottanasana, the meaning of Purva is ‘East’, the meaning of Ut is ‘intense’ and the meaning of Tan is ‘stretch’.  In English, it is referred to as an eastward facing stretch. Holding this pose the body resembles the plank pose in an inverted position. Therefore, it is also known by the names of an inverted plank, upward plank, or reverse plank pose.

Purvottanasana also signifies the refreshing and revitalizing of the body. As the east is the direction of sunrise, it’s a symbol of new beginnings and potential. This asana is a counter pose for many forward bending asanas in sitting posture like Paschimottanasana, Janu Sirshasana and also it can be practiced alone. 

Steps

1. Sit in a sitting sthithi pose (Dandasana).
2. Keep your hands behind your hips, fingertips are facing towards your feet.
3. Slowly bend at your knees with your feet on the floor slightly apart. 
4. Exhale, press your hands and feet to the floor,  lift your hip up.
5. While staying in position,  straighten your legs forward, one at a time.
6. Gently drop the head backward fixing the gaze on the ceiling.
7. Hold the pose for 10-30 seconds and keep breathing.
8. Inhale brings the chin back to the chest.
9. Exhale, drop the hips to the floor and release the hands.
10. Relax the body in dandasana.
11. Repeat the process 1-2 times.

Tips

If you find this posture too challenging, you can practice the Reverse Table posture instead of the full version of this pose. For Reverse Table, you can keep your knee bent and your feet flat on the ground. Practice this variation until you build enough strength to hold yourself in Purvottanasana.

Benefits

1. 1. Stretches the front of the shoulders, the chest and the front of the ankles.
   2. Opens your chest.
   3. Elongates your spine.
   4. It is a great hip opener.
   5. Strengthens the arms, core, legs and back.