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About this Practice
Upward Plank — a counter-pose to Paschimottanasana. Stretches the front body, strengthens the arms and wrists, and opens the chest. The name means "intense stretch of the east" — the front of the body.
How to Practise
- 1
Sit in Dandasana, hands behind hips fingers forward.
- 2
Press into hands and feet; lift hips to create a reverse plank.
- 3
Keep legs straight, feet flat on floor if possible.
- 4
Open the chest; let the head drop back (optional).
- 5
Hold 15–30 seconds.
Benefits
- ✓Stretches the front body
- ✓Strengthens arms, wrists, and legs
- ✓Opens the chest and lungs
- ✓Counter-pose to forward bends
Health Goals Addressed
⚠️ Cautions & Contraindications
Wrist injury. Neck injury.
Want to learn this under guidance?
All practices in this library are taught systematically at Nibedita Yoga Training Centre.