Purvottanasana (Upward Plank Pose)
<h2> Purvottanasana (Upward Plank Pose)</h2><p>"Purva" literally means east. It also stands for the whole front of the body, from the forehead to the toes. "Uttana" means an intense stretch. In this pose the entire front of the body is intensely stretched.</p><p><strong> How to perform Purvottanasana </strong></p><p>1. Sit on the floor with the legs stretched straight out in front of you. Place the palms on the floor beside the pelvis, fingers pointing towards the feet.</p><p>2. Bend the knees and place the soles and heels on the floor.</p><p>3. Transfer the weight of the body onto the palms and the feet, exhale and lift the body off the floor. Straighten the arms and legs, tightening the elbow and knee joints.</p><p>4. The arms from the wrists to the shoulders should be perpendicular to the floor, and the torso from the shoulders to the pelvis parallel to it.</p><p>5. Extend the neck and take the head back as far as possible.</p><p>6. Stay in the pose for 1 minute, breathing normally.</p><p>7. Exhale, bend the elbows and knees, lower the body, sit down on the floor and relax.</p><p>The pose has no contraindications and is extremely simple. The only difficulty may be stiffness in the shoulder joints, which prevents you from arching the body upwards while keeping the feet on the floor (which in turn can be hindered by poor ankle mobility).</p><p>Place the palms on the floor beside the hip joints - fingers together and pointing towards the feet. With a wave-like movement straighten the torso and, pushing away from the floor with the arms, lift the pelvis until the torso and thighs are horizontal.</p><p><strong> Ardha Purvottanasana </strong></p><p>Place the palms on the floor beside the hip joints - fingers together and pointing towards the feet. With a wave-like movement straighten the torso and, pushing away from the floor with the arms, lift the pelvis until the torso and thighs are horizontal.</p><p><strong> The effects of practising Purvottanasana </strong></p><p>Purvottanasana helps with lung conditions - inflammatory, infectious and allergic - with back pain caused by «sedentary» work, and in correcting posture. This pose strengthens the wrists and ankles, gives good mobility to the shoulder joints and opens the chest fully. It strengthens the abdominal muscles and tones the neck area. It stimulates the work of the internal organs of the abdominal cavity. It gives good rest after tiring forward bends.</p>