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How to Do Purvottanasana (Reverse Plank Pose)?

How to Do Purvottanasana Reverse Plank Pose

How to Do Purvottanasana (Reverse Plank Pose)?

What is Purvottanasana (Reverse Plank Pose)?

Purvottanasana is an asana that is empowering, energizing and strengthening.

The name comes from the Sanskrit purva, this asana got its name from Sanskrit which means, intense strength and pose.

How to Do Purvottanasana (Reverse Plank Pose)?

Here is a detailed guide on how to do Purvottanasana correctly, to avoid any kind of discomfort make sure you do the form correctly.

  • Sit with your legs forming a V in front of you.
  • Now place your hands behind your hips and fingers point in the front along with pointed toes.
  • Lift your hips as higher from the ground, and chin facing towards your chest.
  • Now bring your head back.
  • You can stay in this position for a few seconds, as you exhale, lower your hips back and sit with your legs forming a V.

Common Mistakes Beginners Make While Performing Purvottanasana

A Beginner has high chances of making mistakes and ending up in discomfort.

Hence below are some mistakes you might end up doing unknowingly.

  • Avoid doing this exercise if you are feeling weak
  • The most common mistake in beginners is the wrist position. Make sure it has to be correct
  • Beginners tend to stay in this form even after it becomes too challenging. If this happens to you can bend your knees or if it’s getting too difficult you can always pause and restart.

Benefits of Purvottanasana (Reverse Plank Pose)

Below are a few benefits of Purvottanasana.

  • Strengthens your core and also gives impressive results to your legs and back.
  • Helps in improving your respiratory system by opening up chest muscles.
  • It helps in reducing your belly flat, it also helps you in reducing bloating.
  • Purvottanasana improves your blood circulation which improves your brain function which causes relief of stress from your body and will solve your anxiety related issues.

Correct Breathing Techniques and Its Importance for Purvottanasana

Correct breathing technique is very important in any exercise and purvottanasana is no different. Correct breathing technique increases the benefits of this asana, it also helps you in safe practice.

There are a few correct breathing techniques which you should keep in mind.

  • Make sure you inhale deeply.
  • You have to maintain steady breathing while doing this practise
  • Maintain steady breathing.

The breathing techniques are extremely important, as it enhances stability and strength, it increases your oxygen flow, it helps you relax and keeps you focused, it also prevents injury.
Now you know how powerful this asana is!

How long to Hold Purvottanasana: Duration and Repetitions

Different people have different strengths, it also depends on their health.

  • A beginner has the capacity to hold this pose for 12-15 seconds with 2-3 repetitions. This will build your strength gradually.
  • An intermediate can hold this pose for 20-30 seconds and do 3-4 repetitions. This will help you develop more strength and flexibility.
  • Advanced practitioners can hold this pose 30-60 seconds or if you want to go that extra mile you can hold this pose for longer and do 3-5 repetitions. Advanced practitioners can handle more repetitions as their main focus is about maintaining the correction form for long.

Tips for Progression

In Purvottanasana, progression means gradually building strength and flexibility. By following the below tips you will be able to deepen your practice.

  • Focus on building strength.
  • Make sure to enhance your flexibility by doing some chest and shoulder opening poses, low lunges and wrist stretches.
  • Try to improve your technique, you can take the help of wall support, props to make sure you maintain your body alignment.
  • Consistency and patience is more important than anything.

FAQs about How to Do Purvottanasana (Reverse Plank Pose)

Let’s answer some frequently asked questions about Purvottanasana

Q1. Is Purvottanasana suitable for beginners?

It can be challenging, but with modification and focus it won’t be that difficult.

Q2. How do I prepare my body for Purvottanasana?

To prepare your body for Purvottanasana you need to follow a few steps such as warm up, wrist & shoulder stretches, hamstring and leg stretches.

Q3. Is it normal to feel discomfort in the shoulders during Purvottanasana?

Yes, it is normal to feel discomfort in the shoulders during Purvottanasana.

Q4. Can I modify Purvottanasana if I have tight hamstrings?

Yes, you can modify Purvottanasana if you have tight hamstrings. You can try bending your knees, you can use a strap for that additional support.

Q5. What are the mental benefits of practicing Purvottanasana?

There are several mental benefits of practicing Purvottanasana. It releases stress, it increases your energy, it also helps you with your focus and concentration.


Purvottanasana has a lot of benefits if done correctly. If you follow the detailed guide correctly you will be able to enjoy the benefits and get closer to your fitness goals by doing this form consistently.

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