Upward Plank Pose Purvottanasana

: 1 min

: 25 score

: 5 kcal

Plank Variations

Static

Favorable effect

Strengthens the hands
Strengthens the back muscles
Strengthens the hip muscles
Strengthens the glutes
Strengthens the gluteus maximus

Contraindications

Pregnancy

High blood pressure

Wrists injuries

Technique of execution

Point your fingers towards your feet. Brace your hands against the floor and lift your pelvis up. Straighten your legs. Push your big toes towards the floor. Keep your head, chest, pelvis, and legs aligned. Press your hands and feet into the floor. Breathe evenly. Then bring your pelvis down to the floor. Rest your hands by your thighs. Keep your feet together and your back straight.

What to do if it does not work out, as in the video

If you are unable to hold the pose with straightened legs, bend your knees, keeping your heels aligned above your knees.

Make sure your palms being aligned above your shoulder to avoid extra tension in your wrists.

Rotate your thighs towards each other slightly trying to link your big toes on the mat.

Where can I meet

Lesson search

Challenges

Upward Plank Pose occurs 33 times in 33 lessons

Theme	Title	Time
Glutes	Tight Butt 45 min	45 min
Glutes	Tight Butt 60 min	60 min
Glutes	Tight Butt 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	Depression Avoider 25 min	25 min
Depression	Depression Avoider 30 min	30 min
Depression	Depression Avoider 45 min	45 min
Depression	Depression Avoider 60 min	60 min
Depression	Depression Avoider 90 min	90 min
Back	Back Pain Relief 60 min	60 min
Back	Back Pain Relief 90 min	90 min
Cardio	Cardio 90 min	90 min
Sex	Male Power 90 min	90 min
Energy	Energy Wake Up 60 min	60 min
Energy	Static Complex 45 min	45 min
Energy	Static Complex 60 min	60 min
Relax	Releasing Muscle Blocks 30 min	30 min
Relax	Releasing Muscle Blocks 90 min	90 min
Weight Loss	Fit Body 90 min	90 min
Stress	Inner Harmony 25 min	25 min
Stress	Inner Harmony 90 min	90 min
Energy	Hormonal Balance 60 min	60 min
Energy	Hormonal Balance 90 min	90 min
Balance	Balance Development 15 min	15 min
Balance	Balance Development 60 min	60 min
Back	Yoga for Hyperkyphosis 30 min	30 min
Back	Yoga for Hyperkyphosis 60 min	60 min
Joints	Graceful Wrists and Hands 45 min	45 min
Joints	Graceful Wrists and Hands 60 min	60 min
Joints	Graceful Wrists and Hands 90 min	90 min
Sports	Yoga for Cyclists 90 min	90 min

Upward Plank Pose occurs 80 times in 80 challenges

Theme	Title	Duration	Day
Weight Loss	Weight Loss in 28 Days 4 w. Day: 11, 17, 20, 22, 23	4 w.	11, 17, 20, 22, 23
Energy	Energy Wake Up in 28 Days 4 w. Day: 11, 20	4 w.	11, 20
Abs	6-Pack in 28 Days 4 w. Day: 11, 20, 22	4 w.	11, 20, 22
Weight Loss	Weight Loss in 7 Days 1 w. Day: 6, 7	1 w.	6, 7
Weight Loss	Weight Loss in 21 Days 3 w. Day: 14, 15	3 w.	14, 15
Waist	Slim Waist in 28 Days 4 w. Day: 3, 5	4 w.	3, 5
Arms	Strong Arms in 28 Days 4 w. Day: 4, 5, 10	4 w.	4, 5, 10
Legs	Slender Legs in 28 Days 4 w. Day: 10, 28	4 w.	10, 28
Glutes	Tight Butt Challenge in 28 Days 4 w. Day: 4, 8, 12, 17	4 w.	4, 8, 12, 17
Abs	6-Pack in 14 Days 2 w. Day: 11	2 w.	11
Stress	Anti-Stress in 14 Days 2 w. Day: 12	2 w.	12
Back	Healthy Spine in 14 Days 2 w. Day: 14	2 w.	14
Arms	Strong Arms in 7 Days 1 w. Day: 7	1 w.	7
Self-Esteem	Self-Esteem Boost in 7 Days 1 w. Day: 6, 7	1 w.	6, 7
Legs	Slender Legs in 7 Days 1 w. Day: 3, 7	1 w.	3, 7
Glutes	Tight Butt in 7 Days 1 w. Day: 3, 7	1 w.	3, 7
Waist	Slim Waist Challenge in 7 Days 1 w. Day: 7	1 w.	7
Depression	Overcoming Depression in 7 Days 1 w. Day: 6	1 w.	6
Energy	Energy Wake Up in 14 Days 2 w. Day: 2, 3, 4	2 w.	2, 3, 4
Glutes	Tight Butt Challenge in 14 days 2 w. Day: 4, 13, 14	2 w.	4, 13, 14
Legs	Slender Legs in 14 Days 2 w. Day: 8	2 w.	8
Self-Esteem	Self-Esteem Boost in 7 Days 2 w. Day: 6	2 w.	6
Stress	Anti-Stress in 21 Days 3 w. Day: 19	3 w.	19
Depression	Overcoming Depression in 21 Days 3 w. Day: 6	3 w.	6
Energy	Energy Wake Up in 7 Days 3 w. Day: 9, 10, 11	3 w.	9, 10, 11
Abs	6-Pack in 21 Days 3 w. Day: 18	3 w.	18
Waist	Slim Waist in 21 Days 3 w. Day: 7	3 w.	7
Glutes	Tight Butt in 21 Days 3 w. Day: 3, 7, 11, 20, 21	3 w.	3, 7, 11, 20, 21
Legs	Slender Legs in 21 Days 3 w. Day: 3, 7, 15	3 w.	3, 7, 15
Self-Esteem	Self-Esteem Boost in 21 Days 3 w. Day: 6, 7, 13	3 w.	6, 7, 13
Arms	Strong Arms in 21 Days 3 w. Day: 7	3 w.	7
Back	Healthy Spine in 21 Days 3 w. Day: 21	3 w.	21
Habits	Quit Smoking in 21 Days 3 w. Day: 1, 2	3 w.	1, 2
Habits	Stop Drinking in 21 Days 3 w. Day: 17	3 w.	17
Energy	Static complex in 7 days 1 w. Day: 4	1 w.	4
Energy	Static complex in 14 days 2 w. Day: 8, 12	2 w.	8, 12
Energy	Static complex in 21 days 3 w. Day: 9, 17	3 w.	9, 17
Energy	Static complex in 28 days 4 w. Day: 2, 9, 12, 20, 22, 24	4 w.	2, 9, 12, 20, 22, 24
Stress	Release from anxiety in 7 days 1 w. Day: 7	1 w.	7
Stress	Release from anxiety in 14 days 2 w. Day: 2	2 w.	2
Stress	Release from anxiety in 21 days 3 w. Day: 8, 16, 20	3 w.	8, 16, 20
Stress	Release from anxiety in 28 days 4 w. Day: 5, 22, 26	4 w.	5, 22, 26
Back	Yoga for Scoliosis in 21 Days 3 w. Day: 8, 17, 18	3 w.	8, 17, 18
Back	Yoga for Scoliosis in 28 Days 4 w. Day: 11, 24	4 w.	11, 24
Sex	The prolongation of sexual pleasure for 3 months 12 w. Day: 76, 81	12 w.	76, 81
Split	Front split in 28 Days 4 w. Day: 2, 27	4 w.	2, 27
Weight Loss	Edema Reduction in 14 Days 2 w. Day: 5	2 w.	5
Weight Loss	Edema Reduction in 21 Days 3 w. Day: 4	3 w.	4
Weight Loss	Edema Reduction in 28 Days 4 w. Day: 26	4 w.	26
Joints	Hip Opening in 21 Days 3 w. Day: 12	3 w.	12
Harmony	Inner Harmony in 7 Days 1 w. Day: 1, 5	1 w.	1, 5
Harmony	Inner Harmony in 14 Days 2 w. Day: 13	2 w.	13
Harmony	Inner Harmony in 21 Days 3 w. Day: 10	3 w.	10
Harmony	Inner Harmony in 28 Days 4 w. Day: 5, 9, 19	4 w.	5, 9, 19
Cardio	Healthy Heart in 14 Days 2 w. Day: 2, 6, 14	2 w.	2, 6, 14
Cardio	Healthy Heart in 21 Days 3 w. Day: 12, 13	3 w.	12, 13
Cardio	Healthy Heart in 28 Days 4 w. Day: 8, 12, 17	4 w.	8, 12, 17
Advanced	Yoga for Advanced in 7 days 1 w. Day: 2	1 w.	2
Advanced	Yoga for Advanced in 14 days 2 w. Day: 1, 8, 11	2 w.	1, 8, 11
Advanced	Yoga for Advanced in 21 days 3 w. Day: 10, 19	3 w.	10, 19
Advanced	Yoga for Advanced in 28 days 4 w. Day: 10, 27	4 w.	10, 27
Advanced	Yoga for Advanced in 35 days 5 w. Day: 12, 18, 33	5 w.	12, 18, 33
After Pregnancy	Recovery After Childbirth in 7 Days 1 w. Day: 4	1 w.	4
After Pregnancy	Recovery After Childbirth in 14 Days 2 w. Day: 4	2 w.	4
After Pregnancy	Recovery After Childbirth in 21 Days 3 w. Day: 11, 17	3 w.	11, 17
After Pregnancy	Recovery After Childbirth in 28 Days 4 w. Day: 4, 9	4 w.	4, 9
Neck	Healthy Neck in 14 Days 2 w. Day: 10	2 w.	10
Neck	Healthy Neck in 21 Days 3 w. Day: 5	3 w.	5
Neck	Healthy Neck in 28 Days 4 w. Day: 10, 25	4 w.	10, 25
Head	Relief from headache in 14 days 2 w. Day: 9	2 w.	9
Head	Relief from headache in 21 days 3 w. Day: 6	3 w.	6
Weight Loss	Slim Body in 14 Days 2 w. Day: 3, 4, 12	2 w.	3, 4, 12
Weight Loss	Slim Body in 21 Days 3 w. Day: 2	3 w.	2
Weight Loss	Slim Body in 28 Days 4 w. Day: 14, 26	4 w.	14, 26
Breasts	Beautiful Chest in 14 Days 2 w. Day: 13	2 w.	13
Breasts	Beautiful Chest in 21 Days 3 w. Day: 12, 17	3 w.	12, 17
Breasts	Beautiful Chest in 28 Days 4 w. Day: 15	4 w.	15
Sex	The prolongation of sexual pleasure for 7 days 1 w. Day: 3	1 w.	3
Sex	The prolongation of sexual pleasure for 14 days 2 w. Day: 12	2 w.	12
Sex	The prolongation of sexual pleasure for 28 days 4 w. Day: 26	4 w.	26

Details of the exercise

Where can I meet

Lesson search

Challenges

Upward Plank Pose occurs 33 times in 33 lessons

Theme	Title	Time
Glutes	Tight Butt 45 min	45 min
Glutes	Tight Butt 60 min	60 min
Glutes	Tight Butt 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	Depression Avoider 25 min	25 min
Depression	Depression Avoider 30 min	30 min
Depression	Depression Avoider 45 min	45 min
Depression	Depression Avoider 60 min	60 min
Depression	Depression Avoider 90 min	90 min
Back	Back Pain Relief 60 min	60 min
Back	Back Pain Relief 90 min	90 min
Cardio	Cardio 90 min	90 min
Sex	Male Power 90 min	90 min
Energy	Energy Wake Up 60 min	60 min
Energy	Static Complex 45 min	45 min
Energy	Static Complex 60 min	60 min
Relax	Releasing Muscle Blocks 30 min	30 min
Relax	Releasing Muscle Blocks 90 min	90 min
Weight Loss	Fit Body 90 min	90 min
Stress	Inner Harmony 25 min	25 min
Stress	Inner Harmony 90 min	90 min
Energy	Hormonal Balance 60 min	60 min
Energy	Hormonal Balance 90 min	90 min
Balance	Balance Development 15 min	15 min
Balance	Balance Development 60 min	60 min
Back	Yoga for Hyperkyphosis 30 min	30 min
Back	Yoga for Hyperkyphosis 60 min	60 min
Joints	Graceful Wrists and Hands 45 min	45 min
Joints	Graceful Wrists and Hands 60 min	60 min
Joints	Graceful Wrists and Hands 90 min	90 min
Sports	Yoga for Cyclists 90 min	90 min

Upward Plank Pose occurs 80 times in 80 challenges

Theme	Title	Duration	Day
Weight Loss	Weight Loss in 28 Days 4 w. Day: 11, 17, 20, 22, 23	4 w.	11, 17, 20, 22, 23
Energy	Energy Wake Up in 28 Days 4 w. Day: 11, 20	4 w.	11, 20
Abs	6-Pack in 28 Days 4 w. Day: 11, 20, 22	4 w.	11, 20, 22
Weight Loss	Weight Loss in 7 Days 1 w. Day: 6, 7	1 w.	6, 7
Weight Loss	Weight Loss in 21 Days 3 w. Day: 14, 15	3 w.	14, 15
Waist	Slim Waist in 28 Days 4 w. Day: 3, 5	4 w.	3, 5
Arms	Strong Arms in 28 Days 4 w. Day: 4, 5, 10	4 w.	4, 5, 10
Legs	Slender Legs in 28 Days 4 w. Day: 10, 28	4 w.	10, 28
Glutes	Tight Butt Challenge in 28 Days 4 w. Day: 4, 8, 12, 17	4 w.	4, 8, 12, 17
Abs	6-Pack in 14 Days 2 w. Day: 11	2 w.	11
Stress	Anti-Stress in 14 Days 2 w. Day: 12	2 w.	12
Back	Healthy Spine in 14 Days 2 w. Day: 14	2 w.	14
Arms	Strong Arms in 7 Days 1 w. Day: 7	1 w.	7
Self-Esteem	Self-Esteem Boost in 7 Days 1 w. Day: 6, 7	1 w.	6, 7
Legs	Slender Legs in 7 Days 1 w. Day: 3, 7	1 w.	3, 7
Glutes	Tight Butt in 7 Days 1 w. Day: 3, 7	1 w.	3, 7
Waist	Slim Waist Challenge in 7 Days 1 w. Day: 7	1 w.	7
Depression	Overcoming Depression in 7 Days 1 w. Day: 6	1 w.	6
Energy	Energy Wake Up in 14 Days 2 w. Day: 2, 3, 4	2 w.	2, 3, 4
Glutes	Tight Butt Challenge in 14 days 2 w. Day: 4, 13, 14	2 w.	4, 13, 14
Legs	Slender Legs in 14 Days 2 w. Day: 8	2 w.	8
Self-Esteem	Self-Esteem Boost in 7 Days 2 w. Day: 6	2 w.	6
Stress	Anti-Stress in 21 Days 3 w. Day: 19	3 w.	19
Depression	Overcoming Depression in 21 Days 3 w. Day: 6	3 w.	6
Energy	Energy Wake Up in 7 Days 3 w. Day: 9, 10, 11	3 w.	9, 10, 11
Abs	6-Pack in 21 Days 3 w. Day: 18	3 w.	18
Waist	Slim Waist in 21 Days 3 w. Day: 7	3 w.	7
Glutes	Tight Butt in 21 Days 3 w. Day: 3, 7, 11, 20, 21	3 w.	3, 7, 11, 20, 21
Legs	Slender Legs in 21 Days 3 w. Day: 3, 7, 15	3 w.	3, 7, 15
Self-Esteem	Self-Esteem Boost in 21 Days 3 w. Day: 6, 7, 13	3 w.	6, 7, 13
Arms	Strong Arms in 21 Days 3 w. Day: 7	3 w.	7
Back	Healthy Spine in 21 Days 3 w. Day: 21	3 w.	21
Habits	Quit Smoking in 21 Days 3 w. Day: 1, 2	3 w.	1, 2
Habits	Stop Drinking in 21 Days 3 w. Day: 17	3 w.	17
Energy	Static complex in 7 days 1 w. Day: 4	1 w.	4
Energy	Static complex in 14 days 2 w. Day: 8, 12	2 w.	8, 12
Energy	Static complex in 21 days 3 w. Day: 9, 17	3 w.	9, 17
Energy	Static complex in 28 days 4 w. Day: 2, 9, 12, 20, 22, 24	4 w.	2, 9, 12, 20, 22, 24
Stress	Release from anxiety in 7 days 1 w. Day: 7	1 w.	7
Stress	Release from anxiety in 14 days 2 w. Day: 2	2 w.	2
Stress	Release from anxiety in 21 days 3 w. Day: 8, 16, 20	3 w.	8, 16, 20
Stress	Release from anxiety in 28 days 4 w. Day: 5, 22, 26	4 w.	5, 22, 26
Back	Yoga for Scoliosis in 21 Days 3 w. Day: 8, 17, 18	3 w.	8, 17, 18
Back	Yoga for Scoliosis in 28 Days 4 w. Day: 11, 24	4 w.	11, 24
Sex	The prolongation of sexual pleasure for 3 months 12 w. Day: 76, 81	12 w.	76, 81
Split	Front split in 28 Days 4 w. Day: 2, 27	4 w.	2, 27
Weight Loss	Edema Reduction in 14 Days 2 w. Day: 5	2 w.	5
Weight Loss	Edema Reduction in 21 Days 3 w. Day: 4	3 w.	4
Weight Loss	Edema Reduction in 28 Days 4 w. Day: 26	4 w.	26
Joints	Hip Opening in 21 Days 3 w. Day: 12	3 w.	12
Harmony	Inner Harmony in 7 Days 1 w. Day: 1, 5	1 w.	1, 5
Harmony	Inner Harmony in 14 Days 2 w. Day: 13	2 w.	13
Harmony	Inner Harmony in 21 Days 3 w. Day: 10	3 w.	10
Harmony	Inner Harmony in 28 Days 4 w. Day: 5, 9, 19	4 w.	5, 9, 19
Cardio	Healthy Heart in 14 Days 2 w. Day: 2, 6, 14	2 w.	2, 6, 14
Cardio	Healthy Heart in 21 Days 3 w. Day: 12, 13	3 w.	12, 13
Cardio	Healthy Heart in 28 Days 4 w. Day: 8, 12, 17	4 w.	8, 12, 17
Advanced	Yoga for Advanced in 7 days 1 w. Day: 2	1 w.	2
Advanced	Yoga for Advanced in 14 days 2 w. Day: 1, 8, 11	2 w.	1, 8, 11
Advanced	Yoga for Advanced in 21 days 3 w. Day: 10, 19	3 w.	10, 19
Advanced	Yoga for Advanced in 28 days 4 w. Day: 10, 27	4 w.	10, 27
Advanced	Yoga for Advanced in 35 days 5 w. Day: 12, 18, 33	5 w.	12, 18, 33
After Pregnancy	Recovery After Childbirth in 7 Days 1 w. Day: 4	1 w.	4
After Pregnancy	Recovery After Childbirth in 14 Days 2 w. Day: 4	2 w.	4
After Pregnancy	Recovery After Childbirth in 21 Days 3 w. Day: 11, 17	3 w.	11, 17
After Pregnancy	Recovery After Childbirth in 28 Days 4 w. Day: 4, 9	4 w.	4, 9
Neck	Healthy Neck in 14 Days 2 w. Day: 10	2 w.	10
Neck	Healthy Neck in 21 Days 3 w. Day: 5	3 w.	5
Neck	Healthy Neck in 28 Days 4 w. Day: 10, 25	4 w.	10, 25
Head	Relief from headache in 14 days 2 w. Day: 9	2 w.	9
Head	Relief from headache in 21 days 3 w. Day: 6	3 w.	6
Weight Loss	Slim Body in 14 Days 2 w. Day: 3, 4, 12	2 w.	3, 4, 12
Weight Loss	Slim Body in 21 Days 3 w. Day: 2	3 w.	2
Weight Loss	Slim Body in 28 Days 4 w. Day: 14, 26	4 w.	14, 26
Breasts	Beautiful Chest in 14 Days 2 w. Day: 13	2 w.	13
Breasts	Beautiful Chest in 21 Days 3 w. Day: 12, 17	3 w.	12, 17
Breasts	Beautiful Chest in 28 Days 4 w. Day: 15	4 w.	15
Sex	The prolongation of sexual pleasure for 7 days 1 w. Day: 3	1 w.	3
Sex	The prolongation of sexual pleasure for 14 days 2 w. Day: 12	2 w.	12
Sex	The prolongation of sexual pleasure for 28 days 4 w. Day: 26	4 w.	26

Reward

Flexibility

Stamina

Focus

Strength

Mobility

Balance

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Upward Plank Pose Purvottanasana

Favorable effect

Contraindications

Technique of execution

What to do if it does not work out, as in the video

Where can I meet

Details of the exercise

Where can I meet

Reward

Try the Mobile App of the Yoga Club

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Congratulations!

Upward Plank Pose Purvottanasana

don't give up!

Favorable effect

Contraindications

Technique of execution

What to do if it does not work out, as in the video

Where can I meet

Details of the exercise

Where can I meet

Reward

Try the Mobile App of the Yoga Club

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Upward Plank Pose : video with the correct technique of performing the asana

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