Reverse Plank Pose is a powerful heart-opening posture that strengthens the arms, shoulders, glutes, and back body. As you press into your hands and feet and lift your hips toward the sky, the chest expands and the front body stretches with vitality. This pose encourages confidence, stability, and resilience, inviting you to stand strong, open your heart, and embrace each breath with energy and ease.
How to Do Reverse Plank Pose (Step-by-Step)
- Sit on the mat with your legs extended straight in front of you.
- Place your hands behind your hips with your fingers pointing toward your feet.
- Press your palms firmly into the mat.
- Point or flex your feet and activate your legs.
- Inhale and lift your chest.
- Press through your hands and feet as you lift your hips away from the mat.
- Keep your legs strong and inner thighs drawing toward each other.
- Open your chest and roll your shoulders back.
- Keep your neck long, or gently let the head release back if comfortable.
- Hold for 3 to 5 breaths, then slowly lower your hips back to the mat.
Holding the Pose
- Press evenly through both hands and feet.
- Lift the hips by engaging the glutes, legs, and core.
- Keep the chest open and shoulders rolling back.
- Avoid collapsing into the wrists or shoulders.
- Keep the neck comfortable and supported.
- Breathe steadily while maintaining strength through the whole body.
Benefits of Reverse Plank Pose
- Strengthens the arms, wrists, shoulders, glutes, legs, and core.
- Opens the chest, shoulders, abdomen, and front body.
- Helps improve posture and spinal extension.
- Counteracts rounded shoulders from sitting or screen use.
- Builds endurance and body awareness.
- Encourages confidence and energetic lift.
Common Mistakes and Tips
- Avoid letting the hips sag. Keep lifting through the pelvis.
- Do not lock the elbows aggressively. Keep the arms strong but not rigid.
- Avoid collapsing the shoulders toward the ears. Roll the shoulders back.
- Do not force the head back if it strains the neck.
- Keep the legs active instead of letting the feet roll outward.
- Practice Reverse Tabletop first if Reverse Plank feels too intense.
Variations and Modifications
Reverse Tabletop
Bend your knees and place your feet flat on the floor, hip-width apart. Press through your hands and feet to lift the hips. This more accessible variation builds strength in the shoulders, arms, and glutes while opening the chest.
Hands Turned Slightly Out
Rotate your fingers slightly outward if you experience discomfort in the wrists. This adjustment can create a more comfortable hand position while maintaining stability and proper alignment.
Blocks Under Hands
Place yoga blocks beneath your hands to elevate the upper body. This modification reduces wrist pressure, helps lift the chest more effectively, and makes the pose more accessible.
One-Leg Reverse Plank
From a stable Reverse Plank, lift one leg toward the ceiling while keeping the hips elevated and level. Alternate sides with control. This variation increases the challenge for the core, shoulders, and supporting leg while improving balance and coordination.
Embody the Pose
Reverse Plank Pose is a powerful heart-opening posture that strengthens the arms, shoulders, legs, and core while stretching the chest and front body. As you lift your hips and create a strong line through the body, the pose encourages confidence, stability, and expansive breathing. Through mindful engagement and steady focus, Purvottanasana helps cultivate both strength and openness, reminding us to approach life with courage, energy, and an open heart.
Related Poses
Dolphin Pose (Ardha Pincha Mayurasana)
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