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Purvottanasana (Inclined/Reversed Plane)



  1. Sit in Dandasana.
  2. Turn your palms so that the fingers are pointing backwards. Walk your arms backwards while lowering your body at 70˚ to the floor. Keep your elbows straight.
  3. Keep your feet together and point your toes forward.
  4. Inhale as you raise your hips high above the floor using your arms to support your shoulders and flatten your soles into the floor. Drop your head to the back.
  5. Breathe evenly and relax your shoulders.

Getting out of the pose:

  1. Exhale, slowly lower down the hips to the floor.


  1. Strengthens the arms, shoulders and lumbar region.
  2. Stretches the body from the feet until the spine.

Chakra stimulated and which has to be concentrated on:

Manipura chakra which is situated in the spine behind the navel.


  1. Those with hyperthyroid must not drop the head backwards.
  2. This pose may ease constipation but may be detrimental to those with hemorrhoids.
  3. Not advisable for those with wrist, elbow or shoulder injuries or high blood pressure.

Counter pose: