03/01/2025
Upward plank… great website!
Here's a hot take—we need more upward planks in our classes. Here's why:
1) From a yoga therapy perspective, the front of the body represents the conscious mind, while the back of the body is related to our subconscious mind—that which we hold mainly in memory and also the stuff of our dreams. From that point of view, it makes sense to create harmony between the effort made by the front and back of the body.
2) Physically, purvottanasana (which is translated as “intense stretch of the east” but is known as upward plank) makes use of oft-underused upper-back and neck muscles and it recruits the triceps and anconeus muscles as well as the spinal extensors.
3) Also, in upward plank, the whole rotator cuff is strengthened as it is used to support the body weight. It also provides a lovely stretch to the pectoralis major and minor (chest) and also to the anterior deltoids (fronts of the shoulders)—and that’s just the upper-body muscles!
4) The lower body receives an oft-needed strengthening of the hamstrings (which are frequently overstretched but not strengthened in asana) and the gluteus maximus in upward plank. Further, it allows the quadriceps to be strengthened in their extended positions and engages the re**us abdominis muscles.
Still not convinced? Read the full article by Beth Spindler: https://yogainternational.com/article/view/upward-planks/
