We absolutely love Purvottanasana because it feels like a big, beautiful hug for the front of your body. If you’ve been feeling a bit hunched over or closed in lately, this pose is the perfect way to peel back the shoulders and let your heart shine forward. It’s an invigorating stretch that targets the chest, shoulders, and the front of the ankles, all while building a little heat and strength in the back body.
In Yoga, we often talk about “the east” representing the front of the body and new beginnings. This “Eastward Facing Stretch” is all about greeting the day with an open heart and a clear mind. Whether you’re looking to improve your posture or just need a quick energy boost, this pose meets you exactly where you are.
In this guide, we’ll walk through how to feel into this heart-opening shape, with plenty of options to make it work for your unique body.
How To Do Purvottanasana (Reverse Plank Pose (or Upward Plank))
Set your foundation
Start by sitting on your mat with your legs stretched out long in front of you. Place your hands a few inches behind your hips with your fingers pointing towards your toes. If this feels a bit much for your wrists, you can always turn your fingers out slightly to the sides.
Lift your heart
Press your palms and heels firmly into the earth. As you inhale, lift your hips up toward the sky. Imagine a straight line flowing from your shoulders all the way down to your toes. If keeping the legs straight feels like too much today, feel free to bend your knees and place your feet flat on the floor for a “Reverse Tabletop” version instead.
Engage and extend
Keep your inner thighs squeezing toward each other and engage your glutes to support your lower back. If your legs are straight, try to press the soles of your feet down toward the mat. There’s no perfect way to look here; it’s all about how it feels in your body.
Open the chest
Draw your shoulder blades together to open your chest even more. If it feels okay for your neck, you can gently let your head gaze upwards or drop back slightly. If that feels a bit vulnerable or pinchy, just keep your chin tucked slightly toward your chest.
Breathe and hold
Stay here for about 5 to 10 deep, steady breaths. If you are practising this as a “Yin Yoga” inspired hold, you might choose a more supported version with a bolster under your hips. Focus on the expansion of your chest with every inhale.
Release with ease
When you’re ready to come down, do it with love and control. Slowly lower your hips back to the mat. Take a moment in a comfortable seat to notice the tingle of energy and the space you’ve created.
The Benefits of Purvottanasana (and Yoga in General)
Physically, this pose is a total front-body opener. It creates a beautiful stretch through the chest, shoulders, and hip flexors, which is the perfect antidote if you’ve spent a long day sitting at a desk or driving. While you’re opening up the front, you’re also building incredible strength in your arms, shoulders, and glutes. It even gives the digestive system a little wake-up call by gently stretching the abdominal organs.
Beyond the physical, lifting your heart to the sky like this can be so shift-shifting for your mood. It helps to clear out any stagnant energy or tension we might be holding in the chest area, leaving you feeling more open and light. Because it requires a bit of focus and steady breathing, it’s a wonderful way to ground yourself in the present moment and quiet the mental chatter.
This is what we love about Yoga — it’s not just about becoming more flexible or strong. It’s about opening our hearts to new possibilities and finding the courage to shine our light a little brighter, both on and off the mat.
Explore More Yoga Poses
If you enjoyed this pose, you might also love:
- How to Do Bhujangasana Pose | Cobra Pose
- How to Do Ustrasana Pose | Camel Pose
- How to Do Kumbhakasana Pose | Plank Pose
Curious About Yoga Teacher Training?
This pose is one of 108 you’ll explore in our 200 Hour Yoga Teacher Training — along with yoga philosophy, breathwork, meditation, anatomy, and the confidence to teach.
You don’t need to be the most flexible person in the room. You don’t need to have been practising for years. You just need to be curious and willing to begin. Whether you want to teach professionally, deepen your personal practice, or simply discover more about yourself — this training meets you where you are.
10 Yoga Poses to Explore Before You Begin Teacher Training
A free beautifully designed guide with step-by-step instructions, confidence boosts, and everything you need to feel ready — even if you don’t feel ready yet.
Learn more about Yoga Teacher Training →
Always merrymaking,
Emma + Carla