Upward Plank Pose

Purvottanasana

Press through the hands behind the hips and the feet to lift the pelvis into a long reverse plank.

Purva means east or the front of the body; uttana means strong extension.

Movement guidance

Preparation
Sit with the legs extended and hands behind the pelvis.
Entry and alignment
Choose a comfortable finger direction and press through hands and feet to lift. Keep the neck supported rather than dropping it back.
Hold and breathe
Open the chest while pressing the floor away. Keep breathing comfortably without holding your breath.
Exit and next movement
Maintain support as the pelvis lowers slowly, then release the wrists.