Upward Plank Pose Purvottanasana

: 1 min

: 25 points

: 5 kcal

Arm-Supported Poses

Static

Benefits

Strengthens the arm muscles
Strengthens the back muscles
Strengthens the thigh muscles
Strengthens the gluteal muscles
Strengthens the gluteus maximus

Contraindications

Pregnancy

High blood pressure

Wrist injuries

Technique

Press your palms into the floor behind you and lift your hips forward and up. Straighten your legs and point your toes ahead, forming a long line through your head, chest, hips and legs. Keep your fingers pointing toward your feet and press through your hands and heels. Breathe freely, then lower your hips and sit tall.

If It’s Difficult

Bend your knees and place your heels beneath them if straight legs make the pose too hard. Set your palms under your shoulders for better support. Gently bring your thighs toward each other.

Where It Appears

Yoga

Challenges

Upward Plank Pose appears 34 times in yoga classes

Topic	Title	Time
Glutes	Firm Glutes 45 min	45 min
Glutes	Firm Glutes 60 min	60 min
Glutes	Firm Glutes 90 min	90 min
Waist	Slim Waist 45 min	45 min
Waist	Slim Waist 60 min	60 min
Waist	Slim Waist 90 min	90 min
Depression	Overcoming Depression 25 min	25 min
Depression	Overcoming Depression 30 min	30 min
Depression	Overcoming Depression 45 min	45 min
Depression	Overcoming Depression 60 min	60 min
Depression	Overcoming Depression 90 min	90 min
Back	Yoga for the Back 60 min	60 min
Back	Yoga for the Back 90 min	90 min
Weight loss	Cardio Yoga 90 min	90 min
Sexual health	Men's Strength 90 min	90 min
Energy	Awaken Your Strength 60 min	60 min
Energy	Static Routine 45 min	45 min
Energy	Static Routine 60 min	60 min
Energy	Muscle Tension Relief 30 min	30 min
Energy	Muscle Tension Relief 90 min	90 min
Weight loss	Slim Body 90 min	90 min
Stress relief	Inner Harmony 25 min	25 min
Stress relief	Inner Harmony 90 min	90 min
Energy	Hormonal Yoga 60 min	60 min
Energy	Hormonal Yoga 90 min	90 min
Balance	Better Balance 15 min	15 min
Balance	Better Balance 60 min	60 min
Back	Yoga for Hyperkyphosis 30 min	30 min
Back	Yoga for Hyperkyphosis 60 min	60 min
Arms	Hands and Wrists 45 min	45 min
Arms	Hands and Wrists 60 min	60 min
Arms	Hands and Wrists 90 min	90 min
Sports	Yoga for Cyclists 90 min	90 min
Sports	Yoga for Golfers 90 min	90 min

Upward Plank Pose appears 99 time in challenges

Topic	Title	Duration	Day
Weight loss	Weight Loss 4 wk Day: 11, 17, 20, 22, 23	4 wk	11, 17, 20, 22, 23
Weight loss	Awaken Your Strength 4 wk Day: 11, 20	4 wk	11, 20
Weight loss	Toned Abs 4 wk Day: 11, 20, 22	4 wk	11, 20, 22
Weight loss	Weight Loss 1 wk Day: 6, 7	1 wk	6, 7
Weight loss	Weight Loss 3 wk Day: 14, 15	3 wk	14, 15
Weight loss	Slim Waist 4 wk Day: 3, 5	4 wk	3, 5
Whole body	Strong Arms 4 wk Day: 4, 5, 10	4 wk	4, 5, 10
Weight loss	Lean Legs 4 wk Day: 10, 28	4 wk	10, 28
Whole body	Firm Glutes 4 wk Day: 4, 8, 12, 17	4 wk	4, 8, 12, 17
Weight loss	Toned Abs 2 wk Day: 11	2 wk	11
Stress relief	Stress Relief 2 wk Day: 12	2 wk	12
Back	Healthy Back 2 wk Day: 14	2 wk	14
Whole body	Strong Arms 1 wk Day: 7	1 wk	7
Confidence	Boost Your Self-Esteem 1 wk Day: 6, 7	1 wk	6, 7
Weight loss	Lean Legs 1 wk Day: 3, 7	1 wk	3, 7
Whole body	Firm Glutes 1 wk Day: 3, 7	1 wk	3, 7
Weight loss	Slim Waist 1 wk Day: 7	1 wk	7
Stress relief	Overcoming Depression 1 wk Day: 6	1 wk	6
Weight loss	Awaken Your Strength 2 wk Day: 2, 3, 4	2 wk	2, 3, 4
Whole body	Firm Glutes 2 wk Day: 4, 13, 14	2 wk	4, 13, 14
Weight loss	Lean Legs 2 wk Day: 8	2 wk	8
Confidence	Boost Your Self-Esteem 2 wk Day: 6	2 wk	6
Stress relief	Stress Relief 3 wk Day: 19	3 wk	19
Stress relief	Overcoming Depression 3 wk Day: 6	3 wk	6
Weight loss	Awaken Your Strength 3 wk Day: 9, 10, 11	3 wk	9, 10, 11
Weight loss	Toned Abs 3 wk Day: 18	3 wk	18
Weight loss	Slim Waist 3 wk Day: 7	3 wk	7
Whole body	Firm Glutes 3 wk Day: 3, 7, 11, 20, 21	3 wk	3, 7, 11, 20, 21
Weight loss	Lean Legs 3 wk Day: 3, 7, 15	3 wk	3, 7, 15
Confidence	Boost Your Self-Esteem 3 wk Day: 6, 7, 13	3 wk	6, 7, 13
Whole body	Strong Arms 3 wk Day: 7	3 wk	7
Back	Healthy Back 3 wk Day: 21	3 wk	21
Health	Quit Smoking 3 wk Day: 1, 2	3 wk	1, 2
Health	Quit Drinking 3 wk Day: 17	3 wk	17
Whole body	Static Practice 1 wk Day: 4	1 wk	4
Whole body	Static Practice 2 wk Day: 8, 12	2 wk	8, 12
Whole body	Static Practice 3 wk Day: 9, 17	3 wk	9, 17
Whole body	Static Practice 4 wk Day: 2, 9, 12, 20, 22, 24	4 wk	2, 9, 12, 20, 22, 24
Stress relief	Relief from Anxiety 1 wk Day: 7	1 wk	7
Stress relief	Relief from Anxiety 2 wk Day: 2	2 wk	2
Stress relief	Relief from Anxiety 3 wk Day: 8, 16, 20	3 wk	8, 16, 20
Stress relief	Relief from Anxiety 4 wk Day: 5, 22, 26	4 wk	5, 22, 26
Back	Yoga for Scoliosis 3 wk Day: 8, 17, 18	3 wk	8, 17, 18
Back	Yoga for Scoliosis 4 wk Day: 11, 24	4 wk	11, 24
Men's health	Prolong Sexual Pleasure 12 wk Day: 76, 81	12 wk	76, 81
Whole body	Front Splits 4 wk Day: 2, 27	4 wk	2, 27
Health	Reduce Puffiness 2 wk Day: 5	2 wk	5
Health	Reduce Puffiness 3 wk Day: 4	3 wk	4
Health	Reduce Puffiness 4 wk Day: 26	4 wk	26
Whole body	Open Your Hips 3 wk Day: 12	3 wk	12
Stress relief	Inner Harmony 1 wk Day: 1, 5	1 wk	1, 5
Stress relief	Inner Harmony 2 wk Day: 13	2 wk	13
Stress relief	Inner Harmony 3 wk Day: 10	3 wk	10
Stress relief	Inner Harmony 4 wk Day: 5, 9, 19	4 wk	5, 9, 19
Health	Healthy Heart 2 wk Day: 2, 6, 14	2 wk	2, 6, 14
Health	Healthy Heart 3 wk Day: 12, 13	3 wk	12, 13
Health	Healthy Heart 4 wk Day: 8, 12, 17	4 wk	8, 12, 17
Whole body	Advanced Yoga 1 wk Day: 2	1 wk	2
Whole body	Advanced Yoga 2 wk Day: 1, 8, 11	2 wk	1, 8, 11
Whole body	Advanced Yoga 3 wk Day: 10, 19	3 wk	10, 19
Whole body	Advanced Yoga 4 wk Day: 10, 27	4 wk	10, 27
Whole body	Advanced Yoga 5 wk Day: 12, 18, 33	5 wk	12, 18, 33
Women's health	Postpartum Recovery 1 wk Day: 4	1 wk	4
Women's health	Postpartum Recovery 2 wk Day: 4	2 wk	4
Women's health	Postpartum Recovery 3 wk Day: 11, 17	3 wk	11, 17
Women's health	Postpartum Recovery 4 wk Day: 4, 9	4 wk	4, 9
Back	Healthy Neck 2 wk Day: 10	2 wk	10
Back	Healthy Neck 3 wk Day: 5	3 wk	5
Back	Healthy Neck 4 wk Day: 10, 25	4 wk	10, 25
Health	Headache Relief 2 wk Day: 9	2 wk	9
Health	Headache Relief 3 wk Day: 6	3 wk	6
Weight loss	Lean Body 2 wk Day: 3, 4, 12	2 wk	3, 4, 12
Weight loss	Lean Body 3 wk Day: 2	3 wk	2
Weight loss	Lean Body 4 wk Day: 14, 26	4 wk	14, 26
Whole body	Beautiful Bust 2 wk Day: 13	2 wk	13
Whole body	Beautiful Bust 3 wk Day: 12, 17	3 wk	12, 17
Whole body	Beautiful Bust 4 wk Day: 15	4 wk	15
Men's health	Prolong Sexual Pleasure 1 wk Day: 3	1 wk	3
Men's health	Prolong Sexual Pleasure 2 wk Day: 12	2 wk	12
Men's health	Prolong Sexual Pleasure 4 wk Day: 26	4 wk	26
Stress relief	Yoga in the Big City 1 wk Day: 7	1 wk	7
Stress relief	Yoga in the Big City 2 wk Day: 2	2 wk	2
Stress relief	Yoga in the Big City 3 wk Day: 7, 20	3 wk	7, 20
Stress relief	Yoga in the Big City 4 wk Day: 7, 20, 22, 26	4 wk	7, 20, 22, 26
Back	Atlas Stands Tall 2 wk Day: 13	2 wk	13
Back	Atlas Stands Tall 3 wk Day: 13, 18, 19	3 wk	13, 18, 19
Back	Atlas Stands Tall 4 wk Day: 13, 18, 19	4 wk	13, 18, 19
Stress relief	The Calm Formula 1 wk Day: 1, 7	1 wk	1, 7
Stress relief	The Calm Formula 2 wk Day: 1, 7, 11	2 wk	1, 7, 11
Stress relief	The Calm Formula 3 wk Day: 1, 7, 10, 11	3 wk	1, 7, 10, 11
Stress relief	The Calm Formula 4 wk Day: 1, 7, 10, 11	4 wk	1, 7, 10, 11
Whole body	Flexibility Whisperer 1 wk Day: 3	1 wk	3
Whole body	Flexibility Whisperer 2 wk Day: 3, 8	2 wk	3, 8
Whole body	Flexibility Whisperer 3 wk Day: 3, 8	3 wk	3, 8
Whole body	Flexibility Whisperer 4 wk Day: 3, 8	4 wk	3, 8
Weight loss	Intensive Weight Loss 1 wk Day: 3	1 wk	3
Weight loss	Intensive Weight Loss 2 wk Day: 3, 10	2 wk	3, 10
Weight loss	Intensive Weight Loss 3 wk Day: 3, 10, 16, 21	3 wk	3, 10, 16, 21
Weight loss	Intensive Weight Loss 4 wk Day: 3, 10, 16, 21, 27	4 wk	3, 10, 16, 21, 27

Exercise Details

Where It Appears

Yoga

Challenges

Upward Plank Pose appears 34 times in yoga classes

Class	Duration
Firm Glutes	45 min
Firm Glutes	60 min
Firm Glutes	90 min
Slim Waist	45 min
Slim Waist	60 min
Slim Waist	90 min
Overcoming Depression	25 min
Overcoming Depression	30 min
Overcoming Depression	45 min
Overcoming Depression	60 min
Overcoming Depression	90 min
Yoga for the Back	60 min
Yoga for the Back	90 min
Cardio Yoga	90 min
Men's Strength	90 min
Awaken Your Strength	60 min
Static Routine	45 min
Static Routine	60 min
Muscle Tension Relief	30 min
Muscle Tension Relief	90 min
Slim Body	90 min
Inner Harmony	25 min
Inner Harmony	90 min
Hormonal Yoga	60 min
Hormonal Yoga	90 min
Better Balance	15 min
Better Balance	60 min
Yoga for Hyperkyphosis	30 min
Yoga for Hyperkyphosis	60 min
Hands and Wrists	45 min
Hands and Wrists	60 min
Hands and Wrists	90 min
Yoga for Cyclists	90 min
Yoga for Golfers	90 min

Upward Plank Pose appears 99 time in challenges

Topic	Title	Duration	Day
Weight loss	Weight Loss 4 wk Day: 11, 17, 20, 22, 23	4 wk	11, 17, 20, 22, 23
Weight loss	Awaken Your Strength 4 wk Day: 11, 20	4 wk	11, 20
Weight loss	Toned Abs 4 wk Day: 11, 20, 22	4 wk	11, 20, 22
Weight loss	Weight Loss 1 wk Day: 6, 7	1 wk	6, 7
Weight loss	Weight Loss 3 wk Day: 14, 15	3 wk	14, 15
Weight loss	Slim Waist 4 wk Day: 3, 5	4 wk	3, 5
Whole body	Strong Arms 4 wk Day: 4, 5, 10	4 wk	4, 5, 10
Weight loss	Lean Legs 4 wk Day: 10, 28	4 wk	10, 28
Whole body	Firm Glutes 4 wk Day: 4, 8, 12, 17	4 wk	4, 8, 12, 17
Weight loss	Toned Abs 2 wk Day: 11	2 wk	11
Stress relief	Stress Relief 2 wk Day: 12	2 wk	12
Back	Healthy Back 2 wk Day: 14	2 wk	14
Whole body	Strong Arms 1 wk Day: 7	1 wk	7
Confidence	Boost Your Self-Esteem 1 wk Day: 6, 7	1 wk	6, 7
Weight loss	Lean Legs 1 wk Day: 3, 7	1 wk	3, 7
Whole body	Firm Glutes 1 wk Day: 3, 7	1 wk	3, 7
Weight loss	Slim Waist 1 wk Day: 7	1 wk	7
Stress relief	Overcoming Depression 1 wk Day: 6	1 wk	6
Weight loss	Awaken Your Strength 2 wk Day: 2, 3, 4	2 wk	2, 3, 4
Whole body	Firm Glutes 2 wk Day: 4, 13, 14	2 wk	4, 13, 14
Weight loss	Lean Legs 2 wk Day: 8	2 wk	8
Confidence	Boost Your Self-Esteem 2 wk Day: 6	2 wk	6
Stress relief	Stress Relief 3 wk Day: 19	3 wk	19
Stress relief	Overcoming Depression 3 wk Day: 6	3 wk	6
Weight loss	Awaken Your Strength 3 wk Day: 9, 10, 11	3 wk	9, 10, 11
Weight loss	Toned Abs 3 wk Day: 18	3 wk	18
Weight loss	Slim Waist 3 wk Day: 7	3 wk	7
Whole body	Firm Glutes 3 wk Day: 3, 7, 11, 20, 21	3 wk	3, 7, 11, 20, 21
Weight loss	Lean Legs 3 wk Day: 3, 7, 15	3 wk	3, 7, 15
Confidence	Boost Your Self-Esteem 3 wk Day: 6, 7, 13	3 wk	6, 7, 13
Whole body	Strong Arms 3 wk Day: 7	3 wk	7
Back	Healthy Back 3 wk Day: 21	3 wk	21
Health	Quit Smoking 3 wk Day: 1, 2	3 wk	1, 2
Health	Quit Drinking 3 wk Day: 17	3 wk	17
Whole body	Static Practice 1 wk Day: 4	1 wk	4
Whole body	Static Practice 2 wk Day: 8, 12	2 wk	8, 12
Whole body	Static Practice 3 wk Day: 9, 17	3 wk	9, 17
Whole body	Static Practice 4 wk Day: 2, 9, 12, 20, 22, 24	4 wk	2, 9, 12, 20, 22, 24
Stress relief	Relief from Anxiety 1 wk Day: 7	1 wk	7
Stress relief	Relief from Anxiety 2 wk Day: 2	2 wk	2
Stress relief	Relief from Anxiety 3 wk Day: 8, 16, 20	3 wk	8, 16, 20
Stress relief	Relief from Anxiety 4 wk Day: 5, 22, 26	4 wk	5, 22, 26
Back	Yoga for Scoliosis 3 wk Day: 8, 17, 18	3 wk	8, 17, 18
Back	Yoga for Scoliosis 4 wk Day: 11, 24	4 wk	11, 24
Men's health	Prolong Sexual Pleasure 12 wk Day: 76, 81	12 wk	76, 81
Whole body	Front Splits 4 wk Day: 2, 27	4 wk	2, 27
Health	Reduce Puffiness 2 wk Day: 5	2 wk	5
Health	Reduce Puffiness 3 wk Day: 4	3 wk	4
Health	Reduce Puffiness 4 wk Day: 26	4 wk	26
Whole body	Open Your Hips 3 wk Day: 12	3 wk	12
Stress relief	Inner Harmony 1 wk Day: 1, 5	1 wk	1, 5
Stress relief	Inner Harmony 2 wk Day: 13	2 wk	13
Stress relief	Inner Harmony 3 wk Day: 10	3 wk	10
Stress relief	Inner Harmony 4 wk Day: 5, 9, 19	4 wk	5, 9, 19
Health	Healthy Heart 2 wk Day: 2, 6, 14	2 wk	2, 6, 14
Health	Healthy Heart 3 wk Day: 12, 13	3 wk	12, 13
Health	Healthy Heart 4 wk Day: 8, 12, 17	4 wk	8, 12, 17
Whole body	Advanced Yoga 1 wk Day: 2	1 wk	2
Whole body	Advanced Yoga 2 wk Day: 1, 8, 11	2 wk	1, 8, 11
Whole body	Advanced Yoga 3 wk Day: 10, 19	3 wk	10, 19
Whole body	Advanced Yoga 4 wk Day: 10, 27	4 wk	10, 27
Whole body	Advanced Yoga 5 wk Day: 12, 18, 33	5 wk	12, 18, 33
Women's health	Postpartum Recovery 1 wk Day: 4	1 wk	4
Women's health	Postpartum Recovery 2 wk Day: 4	2 wk	4
Women's health	Postpartum Recovery 3 wk Day: 11, 17	3 wk	11, 17
Women's health	Postpartum Recovery 4 wk Day: 4, 9	4 wk	4, 9
Back	Healthy Neck 2 wk Day: 10	2 wk	10
Back	Healthy Neck 3 wk Day: 5	3 wk	5
Back	Healthy Neck 4 wk Day: 10, 25	4 wk	10, 25
Health	Headache Relief 2 wk Day: 9	2 wk	9
Health	Headache Relief 3 wk Day: 6	3 wk	6
Weight loss	Lean Body 2 wk Day: 3, 4, 12	2 wk	3, 4, 12
Weight loss	Lean Body 3 wk Day: 2	3 wk	2
Weight loss	Lean Body 4 wk Day: 14, 26	4 wk	14, 26
Whole body	Beautiful Bust 2 wk Day: 13	2 wk	13
Whole body	Beautiful Bust 3 wk Day: 12, 17	3 wk	12, 17
Whole body	Beautiful Bust 4 wk Day: 15	4 wk	15
Men's health	Prolong Sexual Pleasure 1 wk Day: 3	1 wk	3
Men's health	Prolong Sexual Pleasure 2 wk Day: 12	2 wk	12
Men's health	Prolong Sexual Pleasure 4 wk Day: 26	4 wk	26
Stress relief	Yoga in the Big City 1 wk Day: 7	1 wk	7
Stress relief	Yoga in the Big City 2 wk Day: 2	2 wk	2
Stress relief	Yoga in the Big City 3 wk Day: 7, 20	3 wk	7, 20
Stress relief	Yoga in the Big City 4 wk Day: 7, 20, 22, 26	4 wk	7, 20, 22, 26
Back	Atlas Stands Tall 2 wk Day: 13	2 wk	13
Back	Atlas Stands Tall 3 wk Day: 13, 18, 19	3 wk	13, 18, 19
Back	Atlas Stands Tall 4 wk Day: 13, 18, 19	4 wk	13, 18, 19
Stress relief	The Calm Formula 1 wk Day: 1, 7	1 wk	1, 7
Stress relief	The Calm Formula 2 wk Day: 1, 7, 11	2 wk	1, 7, 11
Stress relief	The Calm Formula 3 wk Day: 1, 7, 10, 11	3 wk	1, 7, 10, 11
Stress relief	The Calm Formula 4 wk Day: 1, 7, 10, 11	4 wk	1, 7, 10, 11
Whole body	Flexibility Whisperer 1 wk Day: 3	1 wk	3
Whole body	Flexibility Whisperer 2 wk Day: 3, 8	2 wk	3, 8
Whole body	Flexibility Whisperer 3 wk Day: 3, 8	3 wk	3, 8
Whole body	Flexibility Whisperer 4 wk Day: 3, 8	4 wk	3, 8
Weight loss	Intensive Weight Loss 1 wk Day: 3	1 wk	3
Weight loss	Intensive Weight Loss 2 wk Day: 3, 10	2 wk	3, 10
Weight loss	Intensive Weight Loss 3 wk Day: 3, 10, 16, 21	3 wk	3, 10, 16, 21
Weight loss	Intensive Weight Loss 4 wk Day: 3, 10, 16, 21, 27	4 wk	3, 10, 16, 21, 27

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Upward Plank Pose Purvottanasana

Benefits

Contraindications

Technique

If It’s Difficult

Where It Appears

Exercise Details

Where It Appears

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Upward Plank Pose Purvottanasana

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Benefits

Contraindications

Technique

If It’s Difficult

Where It Appears

Exercise Details

Where It Appears

Reward

Try the YogaClub mobile app

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Upward Plank Pose: Video & Guide | Unagrande

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