Upwards Plank - Urdhva Mukha Purvottanasana

Urdhva Mukha Purvottanasana 
(Upwards Facing Plank)

purva = east (literal), or front 
Mukha = facing 
uttana = intense stretch

This is an intense stretch frontal body stretch from fingertip and shoulder, to toes. It stimulates the natural energy flow of the body.


-- Begin by sitting on the sitting bones as the feet extend out in front of your body and the torso erect.
-- Place your palms just behind the hips, fingers stretched behind the body. Shift your weight into your palms.
-- Inhaling, lift the pelvis using your abdominal muscles and thighs. Point your toes, pressing your feet into the ground.
-- Let your head fall gently backwards, gazing behind your body.
-- Hold while breathing completely for several breaths. To release, exhale and gently lower your hips back to the mat, sitting erect.


• This tones the entire body.
• Up Plank brings a stretch to the chest, lower back, and throat.
• It also helps to build core strength.