Table of content
Preparation
Sit in Dandasana (Staff Pose) with your spine straight and upright, hands at your sides, legs extended forward, feet together. Inhale, exhale, and relax.
Getting into position
Place palms shoulder-distance apart behind hips, fingers pointing toward the feet (if comfortable, point fingers in the opposite direction). Roll shoulders backwards. Activate upper back and bring the shoulder blades closer together. Press bottom of the feet to the floor. Exhale. Inhaling, lift the hips up (activating thigh, glute, and abdominal muscles). Keep the legs as straight as possible; soles (bottoms) of the feet on the floor. Press shoulder blades together to lift the chest. Keep shoulders directly above the wrists (arms perpendicular to the floor). Relax your head backward. Hold for a few moments to allow the body to adjust. Inhale. Exhaling, lift farther. Hold with normal breathing for around 30 seconds.
Coming out of position
Slightly relax the body. Inhale. Exhaling, bend elbows and knees and lower the buttocks to the floor. Straighten your legs and come back into Dandasana. Inhale, exhale, and relax.
Variations
Prapada Ardha Purvottanasana ( Tip-Toe Half Reverse Plank Pose)
Bring feet under hips, bending legs from the knees; raise heels, opening the hips and chest
Ardha Purvottanasana (Half Reverse Plank Pose)
Bring feet under knees, opening hips and chest
Eka Pada Ardha Purvottanasana-I ( One-Legged Tip-Toe Half Reverse Plank Pose-I)
Bring feet under knees, raise one leg up as high as possible, opening hips and chest
Eka Pada Ardha Purvottanasana-II ( One Legged-Tip Toe Half Reverse Plank Pose-II)
Bring feet under knees; place one foot on the opposite thigh above the knee; opening hips and chest
Eka Pada Ardha Purvottanasana in Vasishtasana (One-Legged Half Reverse Plank in Vasishtasana)
Bring feet under knees, rest forearm on floor; bring the opposite hand to ear lifting the elbow, place foot on the opposite thigh; twist torso to the side; open hips and chest
Eka Hasta Ardha Purvottanasana (One Hand Half Reverse Plank Pose)
Bring feet under knees, raise one arm parallel to the torso; hand on the thigh
Parshva Eka Pada Ardha Purvottanasana (Foot to the Side Half Reverse Plank Pose)
Bend leg and place foot under the knee opening hips and chest
Purvottanasana (Reverse Plank on the Forearms)
Place forearms on the floor, elbows directly under shoulders, pointing toes, open the hips and chest
Vishama Setu Bandha Sarvangasana (Uneven Bridge Whole Body Pose)
Place forearms on the floor, elbows directly under the shoulders, bend one leg and place foot under the knee, point the toes of the extended leg; opening hips and chest
