Revealed Could 15, 2026 08:35AM
Yoga Journal’s archives collection is a curated assortment of articles initially revealed in previous points starting in 1975. This text about Reverse Plank (Purvottanasana) in addition to some important rules of yoga first appeared within the July-August 1995 situation of Yoga Journal.
The Sanskrit phrase sutra means “thread.” To the yogis, a sutra is an aphorism—a concise assertion or rule—and any educational guide consisting of such aphorisms woven collectively like threads. Patanjali’s Yoga Sutras is one such guide. Compiled someday within the third century C.E., this basic treatise of classical yoga includes 195 aphorisms, of which solely three—with a grand whole of 10 phrases—are devoted to the artwork of asana or posture.
Patanjali’s intent, after all, wasn’t to explain asana follow intimately. Slightly, he offers us a type of conspectus of the best asana, a normal by which we are able to choose no matter posture we’re performing.
Do not forget that, to Patanjali, asana follow is a preparation for intensive respiratory and meditation workout routines, which demand that the yogi sit for hours on finish with out fidgeting or slumping. In truth, the phrase asana actually interprets as “seat.” So Patanjali’s primary criterion for an asana is that it’s “regular and comfy.” This induces, in his phrases, a “rest of stress” and the expertise of the finite physique as coinciding with ananta, the “countless” or “infinite.” The physique is maybe probably the most fundamental software of liberation. “Liberation,” proclaims the traditional textual content Sarva Darshana Samagraha, “outcomes from information, information from research, and research is just attainable in a wholesome physique.”
On this context, the goal of asana follow is to transcend what Mircea Eliade describes because the “modalities of human existence,” which sweep us alongside on the “dashing stream of states of consciousness,” and so contribute to the unending painfulness of embodied existence. Patanjali calls these modalities—like pleasure and sorrow, ache and pleasure—the dvandvas, the “pairs of opposites.”
However not all yogis agree that in life, as Patanjali maintains, sarvam dukham, or “all is struggling.” Others affirm that life is an outpouring of divine bliss, the spontaneous self-expression and self-amusement of the Absolute. These pairs—mild and darkish, enlargement and contraction, revelation and concealment, unity and variety—are usually not dualities in battle with one another and with the soul, however the “dancing companions” of its inventive stress.
Via asana, these yogis encourage us to affix within the dance—and thus the world and its supply. We arrive on the stability level not by separation or shifting away, however by integration, by making entire. Then our follow encompasses and celebrates all of our expertise, and yoga turns into a lifestyle, not a approach out of life.
Is it attainable to face Patanjali on his head? To embrace, via our follow, the pairs of opposites and uncover from this find out how to stretch ourselves to the fullest, not solely in asana, however in our day by day lives as properly?
Perceive Your Physique, In accordance with Yoga
There are, actually, two conventional pairs which can be simply accessible to anybody with a physique. One pair of opposites—proper and left—symbolize the complementary faces of the Absolute. The dakshina facet, which implies each “proper” and “south,” is the dynamic female energy, Shakti; the uttara facet, “left” and “north,” is Shakti’s partner, Shiva, the quiescent witness of her cosmic play. The holy couple unite, within the marriage of yoga, in the course of the physique (or in the course of any a part of the physique). B.Okay.S. Iyengar calls this center the “median aircraft,” the plumb line for all measurement, the “God,” he says, of all extension, alignment, and poise.
Many starting college students intuitively acknowledge that the 2 sides of their physique are someway totally different folks, continuously working at cross-purposes in an asana. They’ll typically jab an accusing finger on the left or proper, faulting it because the “dangerous facet,” when it refuses to cooperate with the “good facet” in some desired motion.
The second pair of opposites is the front and back of the physique. We all know the entrance physique intimately. However the again represents the forgotten or shadow facet of our consciousness, actually “out of sight, out of thoughts.” Assume for a second. What does your again seem like? How do you’re feeling in regards to the again of your physique? How do you communicate to your again, and the way do you hearken to its voice?
Appropriately, the yogis designate the again as pashima, which accurately means each “being behind” and “west,” the course of sundown. The entrance is the sunshine facet of consciousness, purva, which means “being earlier than” and “east,” the course of dawn. It’s the seen physique, the physique we see day-after-day within the mirror. The again is the tactile physique, at all times hidden from view.
Most starting college students discover it laborious, if not inconceivable, to get in contact with their backs. Within the West, with its emphasis on rationality, the eyes and mind—or at the very least what up to date yogis label the “entrance mind,” in all probability akin to the neocortex—dominate our consciousness. Our emotions sometimes get elbowed onto the again burner, uncared for although nonetheless simmering away.
Step one in practising asana is to analyze the prevailing pairs in our physique—the “good” and the “dangerous,” the “mild” and the “darkish” sides of our selves-and settle for and be taught from who we presently are. We then can work to resolve any battle, organize a peace treaty between the perimeters, and embody the equanimity valued by all yogis. As Iyengar notes, “Yoga is working your physique equally on either side.”
On this article we’ll take a look at a posture named Purvottanasana, which accurately means the “intense extension of the east facet,” however which is usually generally known as Reversed Plank Pose. This posture can be utilized as a counterbalance to the deeper ahead bends, a number of of that are named for the again or west facet, pashcima. Like different symmetrical postures, during which the perimeters function in parallel, Purvottanasana is an easy and direct check of our ability to have interaction and coordinate our physique pairs.
The best way to Apply Reverse Plank (Purvottanasana)
Heat-Up
I at all times start my asana follow mendacity on my again on the ground with my knees bent and my arms out to the perimeters. The contact with the ground helps me shift consciousness to my again, my “darkish facet,” and convey it towards the sunshine.
We’ll be working with the shoulder blades or scapulas, so pay particular consideration to the higher again, the place these bones are positioned. What do they really feel prefer to you? My proper scapula, the “dangerous” one, at all times digs unpleasantly into the ground, whereas my “good” left scapula lies agreeably towards the ribs.
I first attempt to imitate on the left what I’m feeling on the best, which supplies me a clearer image of the place and the way the best goes incorrect. Then, as I slowly launch the left, I gently coax the best to observe swimsuit. As Iyengar says, “When one facet of the physique is doing higher than the opposite, the opposite has to turn into the guru of the primary.”
Think about that the ground is pushing up towards the scapulas and, on the similar time, push frivolously together with your heels towards the ground so the scapulas scrub towards your waist. Soften the kidneys and lungs and let the scapulas penetrate deeply into the organs because the chest opens towards the ceiling.
Reverse Plank Prep Pose 1
For the following workout routines, you’ll want two props that no yoga residence needs to be with out: a metallic folding chair and a yoga block (although you’ll be able to substitute a stack of books or folded blankets for the block).
Brace the chair again towards your yoga wall and have your block (or no matter prop you’re utilizing) helpful. Sit on the chair close to the entrance fringe of the seat, knees above ankles. Place your fingers on the seat close to the again edge, with the palms turned up and the thumbs pointing towards one another, and push the pinky sides of the fingers towards the inside chair body. It is best to really feel—and also you wish to promote—an inward rotation of the higher arms and a acutely aware spreading of the scapulas.
By the way, if the strain of the backs of the fingers on the chair seat hurts now, it is going to solely worsen as you go alongside on this train. As Patanjali says, the “pains that are but to return could be and are to be averted,” so pad the seat with a sticky mat.
Exhale, raise your buttocks off the seat, and slowly squat down. Wait. Is there a stretch throughout the higher chest and entrance shoulders? If you happen to can, attain your legs out and sit on the ground (Determine 1). If it looks as if your arms are going to tear off, come up rapidly, place the block on the ground simply in entrance of the chair, and head down once more. Strive sitting on the block with legs prolonged: If the shoulder stretch is bearable, keep in that place; but when there’s nonetheless an excessive amount of discomfort, regulate the raise underneath your buttocks till you’ll be able to sit with out undue pressure.
Around the shoulders properly ahead and sink the chest, and proceed to intensify the inward rotation of the arms and the spreading of the higher again. Then exhale, sink the thighs closely into the ground, and press the scapulas into the ribs. This motion ought to provoke the raise of the chest. Ensure you don’t de-rotate the arms or squeeze the scapulas towards one another and the backbone, closing the area within the higher again.
Keep for one to 3 minutes. Equalize the stretch throughout the higher chest, from the breastbone or sternum out alongside the collarbones, and the higher again, from the backbone out alongside the scapulas. Then exhale, slowly lean ahead, and slide your fingers off the chair.
Reverse Plank Prep Pose 2
For the uninitiated, the following train could seem a bit odd, however then should you’re anxious about being odd, you in all probability shouldn’t be doing yoga. Skip this train when you’ve got any critical again issues—simply lie on a small blanket roll as an alternative, knees bent.
Place your chair a few foot or two from the wall, and have your block inside attain to at least one facet. Sit backward in your chair—that’s proper, slip your legs via the area between the chair seat and again, and wiggle in till your stomach comes proper towards the chair again.
Seize onto the chair again and stick your heels—or as a lot of your heels as you can-where the wall meets the ground. Then with an exhalation, shove the wall away from you, straightening the legs because the chair slides backward (should you’re engaged on a carpeted flooring, your chair might not slide simply away from the wall).
If you happen to’re a bit shorter, or when you’ve got some decrease again aches, elevate your heels on a second block or the Yellow Pages.
As you probably did within the first train, press the scapulas into the ribs and open the chest. Exhale and, with the chest nonetheless bolstered by the scapulas, fastidiously decrease your self backward onto the chair seat. I prefer to get the decrease ideas of the scapulas towards the entrance fringe of the seat and the tailbone towards the again edge, however this might not be attainable for you. Make sure that, although, that some a part of your scapulas are urgent on the seat edge, after which use that contact to consolidate your consciousness of those bones as they burrow deeper into the ribs.
Attain in your block and convey it underneath the again of your head. This prop is meant to forestall neck pressure: In case your neck feels relaxed, then keep, but when it doesn’t, you’ll want further peak— attempt your favourite yoga guide beneath the block. Now you’re in supported backbend (Determine 2). Hold the thighs agency and the heels urgent down. The stomach needs to be as mushy and billowy as attainable, and don’t neglect to breathe. You may proceed to carry the chair again together with your fingers, or grip the again legs of the chair. Keep from one to 5 minutes.
Earlier than you attempt to come up, bend the knees, put the ft on the ground, and seize the chair again once more. Exhale and, hanging the top backward, drive the scapulas into the again as you pull with the arms, main the motion with the sternum. Then open your legs and cling ahead over the chair again for a minute or two earlier than popping out of the chair.
Reverse Plank Prep Pose 3
Carry the chair a couple of inches away from the wall. Sit close to the entrance fringe of the seat, knees above heels, and grip the again corners of the seat—or the perimeters close to the again—together with your fingers. As you probably did earlier, inwardly rotate the higher arms and unfold the scapulas large. You’re about to raise the buttocks off the chair. Just remember to’re barely pigeon-toed, that the knees are not any wider than the hips, and that the inside thighs are very lively to carry the knees in place.
Exhale and, protecting your knees bent, transfer the scapulas up and into the again, and curl the tailbone up and out to the backs of the knees. Think about that you just’re being boosted from behind, as if by a secret hand. Because the again of the physique rises, let the entrance of the physique open to just accept the motion.
Press the heels firmly into the ground. Look down the size of your torso and thighs. Does this certainly seem like a sturdy plank or is there a sag? In case your again isn’t totally collaborating or your entrance isn’t in a receptive temper, the shoulders and/or pelvis could also be sinking, and also you’ll then be doing what I name an anti-asana, recognized right here because the warped variation of Reversed Plank.
Soften and widen the highest buttocks, however squeeze the decrease buttocks over the sit bones and the hamstrings on the backs of the thighs. Relaxation the top on the wall.
That is stage one. Keep for one to 2 minutes, respiratory simply. If this was a comparatively completely happy time in your life, then go on to stage two: Come up once more with the feeling of being lifted, lengthen one leg at a time, pinning the mounds of the massive toes and inside heels towards the ground. Now the plank ought to slope evenly, like a ramp, from the ft to the top (Determine 3). Keep one to 2 minutes.
Lastly, earlier than shifting into stage three—should you resolve to just accept the mission—unfold your palms flat on the chair seat together with your fingers pointing towards the entrance edge. This hand place will prepared you for the ultimate posture: Ensure, whenever you’re within the posture this time, that you just’re urgent resolutely via the mounds of the index fingers and thumbs and the inside wrists. If you happen to’re tight within the entrance armpits and biceps, the scapulas will likely be particularly challenged to safe the correct raise of the sternum. Maintain this final stage 30 seconds to at least one minute.
Reverse Plank
If you happen to’re simply beginning to follow this posture, or when you’ve got any issues together with your neck, it’s best to have a chair behind you, with one or two folded blankets on the seat, to cradle your head.
Additionally, as soon as within the posture, you’ll be able to push your heels towards a wall, or prop the balls of the ft on a folded sticky mat, to strengthen the motion of the legs.
Historically, Purvottanasana is launched from Employees Posture (Dandasana). Sit on the ground with legs straight and torso vertical. Lean again and convey the palms to the ground considerably behind you. If you happen to had problem with stage three of the earlier train, begin by turning the fingers away from the ft and rotating the arms outward. In any other case, level the fingers towards the ft and rotate the arms inward.
Bend the knees barely, exhale, and raise the buttocks off the ground, straightening the knees as you do (Determine 4). It’s attainable, by the best way, to maintain the knees bent at proper angles right here—significantly should you’re fighting the chest and armpits—and carry out a type of Reversed Desk. No matter you do, do not forget that this raise is effected from the again physique, and that the entrance physique is draped over the again’s supportive body.
Because the scapulas raise, transfer the sternum parallel to the ceiling in Purvottanasana. If there’s somebody round who understands your unusual obsession with yoga, have her or him straddle your legs and hoist you, first from the scapulas after which from the again of the pelvis. Keep from 30 seconds to at least one minute, exhale, and launch.
Every asana is a small step within the cosmic dance of Shakti and Shiva, a gesture of celestial grace and significance. By embracing the pairs of opposites within the physique and thoughts, the yogi realizes, within the phrases of Sri Aurobindo, the “soul of fine in all issues which have the opposite look; that soul is delivered in them and out of them, the perversions of the imperfect or opposite varieties fall away or are reworked into their increased divine reality.”
