admin Upward Plank Pose (Purvottanasana) is an excellent heart opener and counterpose to the chest-strengthening Four-Limbed Staff Pose ( Chaturanga Dandasana ). Upward Plank Pose stretches the front side of the body from the head to the ankles.
Continue reading to learn how to correct some common alignment errors in the Upward Plank Pose. This will allow you to incorporate this pose into your practice safely.
Hand placement
Misalignment starts with the foundation, and incorrect hand positioning and weight allocation impact the structure of a pose. Misalignment can be caused by placing the hands outwards or putting all of the weight on your wrists.
Fix Start with Staff Pose ( Dandasana ) and place your hands slightly behind your hips. The fingers should be pointing toward the toes. Place weight evenly on both hands.
Yogi tip: Beginners may use a chair to increase strength. Use a chair or block to lift your arms, chest, and shoulders. This will help you raise your hips and move the soles of your feet toward the floor.
Hip Drop
Misalignment: It isn’t easy to develop core, glute, and back strength. It is normal for the hips to drop below the level of the shoulders and the ankles at first.
Fix: Roll in the inner thighs, breathe your belly up and towards the spine, lift the hips to the highest level possible, and keep your chin and chest at about a fist’s distance apart. At first, it can be beneficial to bend the knees into a reverse tabletop and lift the hips as high as possible.
Over time, your body will get stronger. Your hips will stay raised with straight legs.
Shoulder Slump
Misalignment As a response to safety, shoulders often reach towards the ears in an attempt to protect the neck. Over time, however, shoulder tension can lead to a rounded spine, which in turn will hinder the breath.
Fix: Exhale and lengthen your shoulder blades down and together to correct alignment. Increasing your shoulder blades will also create space for the neck and head and lift your chest.
Flexed Foot
Misalignment: It’s hard to reach the bottom of the foot on the floor when the feet are flexed. This is not helpful because it puts weight on the heels, and the knees can hyperextend instead of using the front leg muscles to lift your body.
Fix: Bend your knees if necessary to move the soles of your feet along the floor. The legs will naturally stretch as the muscles get stronger.
Yogi tip: A stool under the hips will help lift the hips and reduce the weight on the legs over time as the foot flexibility increases.
Head Positioning
Misalignment To look perfect, the head is often thrown back with no regard for the alignment of the rest of the body. The neck is one of the most sensitive parts of the body. The neck muscles, ligaments, and tendons can be injured without considering the safety of your body.
Fix: Keep the chin at a fist’s distance from the chest to protect the neck muscles, ligaments, and tendons. The head can relax when the shoulders support the body, and the chest is raised.
You can experiment with keeping the head as tucked in as you can and then releasing it naturally when the tucking is no longer possible.
Yogi tip: Additional head support on a block or blanket can be used to help with comfort.
Do you have any tips for Upward Plank Pose or alignment fixes? Please share them below!
