Inclined Plane – Purvottanasana

Inclined Plane is a very good pose to strengthen the shoulders, arms, wrists and hips. It increases flexibility and develops balance and coordination.

Category	Backbend
Chakra	Manipura/Solar Plexus Chakra
Meaning	Purva means east and uttana means intense stretch.

Benefits of Inclined Plane Pose

Regular practice steadily and comfortably within a balanced yoga asana program:

Works as a counter-pose to seated forward bends and increases the effect of these poses by increasing the blood flow to the stomach, gallbladder, liver, spleen, and pancreas
gives a gentle backbend to your entire spine, especially in the thoracic spine (chest opener)
Tones arms, shoulders, and wrists
Increases core strength.

Instructions for Inclined Plane Pose

How to come into the pose

Sit with your legs straight in front of you.
Keep your hands next to your hips, fingers facing backwards.
Pull your shoulders to your ears, open your chest, lean back, and place your hands flat on the floor.
As you breathe in, point your feet, push your hips upward, open your chest, and gently drop your head backwards.
Keep pushing your pelvis up toward the ceiling, feet into the floor, and allow your shoulders to roll back and your chest to expand.

Coming out of the pose

Breathing in, look at your feet as you bring your hips down. Then lie down on your stomach in Crocodile Pose.

Alignment Cues for Inclined Plane Pose

Open your chest to the maximum and take deep breaths.
Also make sure that your shoulders are not in front of your wrists, as this will limit the movement.

Duration of Hold

Beginners: 10–20 seconds
Intermediate: 20–40 seconds
Advanced: 40–90 seconds

Modifications

If you have hyperextended elbows, turn your fingertips toward your feet.
If releasing your head backwards is too heavy on your neck, causes dizziness, or is just not comfortable, you can look toward the ceiling.

Cautions and Contra-indications

Wrist issues
Shoulder issues
Neck issues
Hypertension and hypotension

Relevant Poses

Rest in Corpse Pose and then move on to Cobra Pose – Bhujangasana.For more yoga asanas and exercises, make sure to visit Arhanta Yoga Asana Guide!

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