Upward Plank (Reverse Plank)

Pūrvottānāsana

Read what the gnome says

Upward Plank! Sit with the legs long, hands behind the hips, fingers pointing forward. Press down and lift the hips, creating one long line from head to heels. Keep the neck neutral, toes pointed. Breathe, open the chest, bridge-like gnome.

Works on Triceps · Posterior deltoids · Glutes · Hamstrings

How to do it

1. Sit with the legs long, hands behind the hips, fingers toward the feet.
2. Press the hands and heels down and lift the hips into one line.
3. Gaze up or forward, lift the chest and hold.

Common mistakes

• Don’t let the hips sag.
• Don’t drop the head back hard.
• Don’t lock the elbows.

Benefits

• Strengthens the abdominals and deep core.
• Supports the lower back and posture.
• Makes other poses feel steadier.

Take care: Go easy or skip if you have lower-back or neck pain, or are pregnant or recovering from abdominal surgery. Keep the breath flowing.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

Similar poses Core

• Boat PoseIntermediate
• Both Big Toes PoseIntermediate
• Forearm Side PlankIntermediate
• Four-Limbed Staff (Low Plank)Intermediate
• Half BoatIntermediate
• One-Legged PlankIntermediate