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| Purvottanasana |
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Overview
This pose is usually done after some other warm up poses. It can also be a
nice counter pose to do after you complete shoulder stand, Sarvangasana,
or plow Halasana.
Preparation and Pose Tips
Sit on the floor with your legs stretched out in front of you. Place your
arms behind your back with your palms face down, close to your buttocks.
Your head is looking toward your feet. (photo Purvottanasana prep 1).
Breath deep, slow breaths. On an inhale you raise your hips and chest and
let your head float backward. (photo Purvottanasana prep 2). Your legs
remain extended with feet pointing toward the ground. Your body is now
raised up, balancing on your shoulders, arms and hands on one side and
your heels on the other. Your head drops backward, but you don’t strain
it. When you come out slowly return to your sitting position.
Benefits
Purvottanasana strengthens and stretches your arms, abdomen, legs and
neck. As a balance pose it helps with your sense of balance and calm.
Advanced or Partner
There are a couple of advanced balance positions you can move into. One is
to get into the full pose and then raise one leg off the ground and up as
high as is comfortable. Repeat on the other side. Another option is to
keep your feet on the ground (heels) and raise one arm straight up, palm
facing inward (toward your face) while balancing on the other arm. Repeat
on the other side.
Chakra
Purvottanasana is a sixth chakra pose.
Precautions
Don’t do this pose if you have any sort of neck or lower back problem.
Timing
Hold for three to five breaths.
Recovery and Counterpose
A nice follow-up is a forward bend like Pascimottanasana
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