Purvottanasana: Upward Plank Pose
Come to the floor in a seated position with your legs extended forward, feet together. Place your hands several inches behind your hips with the palms on the floor and fingers point forward. As you inhale, press into your hands and feet to lift your body up. Press the feet down into the floor with your big toes and inner thighs pressing toward each other. Lift through the front of the body by pressing the hips and chest toward the sky. Keep your glutes relaxed. Slowly drop your head behind you.
Modification: Go into a reverse tabletop position. Keep feet hips-distance apart and under the knees. Stay for five breaths.
- Stretches the chest, neck and shoulders flexors: pectoralis major, sternocleidomastoid, the anterior deltoids and biceps brachii.
- Strengthens the back and shoulders: posterior deltoids and rhomboids.