Reverse plank (hold)
Purvottanasana
Yogaintermediatetimedno equipment
Face-up plank: from staff pose the hips lift until the body is one straight line from shoulders to ankles, supported on straight vertical arms (palms behind the hips, fingers toward the feet) and the soles of the feet; head releases back.
How to do it
- Sit in staff pose; place the palms flat a few cm behind the hips, shoulder-width, fingers pointing toward the feet.
- Keep the legs straight and together; point the toes and press the soles toward the floor.
- Press into hands and feet to lift the hips until shoulders, hips, knees and ankles are in one line; arms straight and vertical under the shoulders.
- Chest lifts, shoulders back; let the head drop back gently with the neck long; gaze up/back.
Muscles worked
tricipiti, lombari, pettorali, deltoidi, glutei, femorali