Purvattanasana, also known as “inclined plane pose,” is a yoga asana that strengthens the arms, wrists, and shoulders. It is typically performed as part of a vinyasa or flow sequence, and can be modified for different levels of flexibility and strength. To enter the pose, begin in a plank position and lower the hips towards the ground, keeping the shoulders over the wrists and the core engaged. The final pose should resemble an inverted “V” shape. It’s a relatively advanced pose and can be challenging for beginners and those with wrist or shoulder issues. It is important to practice with caution and listen to your body to avoid injury.
Purvattanasana is a great pose for building upper body strength, particularly in the arms, wrists, and shoulders. It also helps to open up the chest and stretch the front of the body, which can help to improve posture and breathing.
To enter the pose, start in a plank position with your hands shoulder-width apart and your fingers spread wide. Keep your core engaged and your body in a straight line from the top of your head to your heels.
Then, lower your hips towards the ground, keeping your shoulders over your wrists and your elbows close to your sides. Your heels should be lifted off the ground, with your toes dug into the mat.
The final pose should resemble an inverted “V” shape, with your hips lifted high and your head and chest lifted towards the sky.
It’s important to practice this pose with caution, especially if you have any wrist or shoulder issues. It’s best to build up to it gradually, starting with modified versions and using props like blocks to support your hands. It’s also important to listen to your body and not push past your limits.
It’s also important to note that this asana, like any other asana, should be done under the guidance of a qualified yoga teacher.
Here are a few tips for practicing Purvattanasana (Inclined Plane Pose) safely and effectively:
- Warm up first: Before practicing Purvattanasana, be sure to warm up your body with some sun salutations or other dynamic movements to prepare your muscles and joints for the pose.
- Use props: If you’re new to the pose or have wrist or shoulder issues, use props like blocks or a bolster to support your hands and make the pose more accessible.
- Keep your core engaged: Keep your core engaged throughout the pose to support your lower back and protect your spine.
- Keep your shoulders over your wrists: Keep your shoulders directly over your wrists to avoid straining your wrists or putting too much pressure on your shoulders.
- Focus on breathing: Keep your breathing steady and controlled as you hold the pose. Inhale and exhale deeply to help release tension in your body.
- Modify if necessary: If the full expression of the pose is not accessible to you, try to keep the modification that works for you.
- Be mindful of your body: Never push your body too hard, always listen to your body and respect its limits.
- Practice under guidance: As always, it is recommended to practice this asana and any other asanas under the guidance of a qualified yoga teacher to ensure proper alignment and avoid injury.