How to do Reverse Plank/Purvottanasana–Step by Step - a podcast by Dr. Melissa West

How to do Reverse Plank

In this short video I am going to share a chest opening yoga pose using a mini band that is an excellent purvottanasana or reverse plank/upward plank prep pose. This chest opening movement is one that I often use in my yoga classes, but adding the mini-bands is something unique because it takes our shoulder joint through an active assisted range of motion, specifically extension. It is supporting your joint in moving behind you (the direction it will go in purvottanasana) while the mini band is providing some resistance. This is useful because when we push up into purvottanasana we are trying to lift our entire body weight, so if we get some experience with moving this joint through its range of motions with resistance BEFORE we lift our body weight then we are doing some good step by step preparation for purvottanasana or reverse plank. This kind of range of motions is similar to the kinds of movements that we will be doing in our day to day life as well. For example, reaching around behind us and pulling our yoga back from the back seat of the car to the front seat of the car.

This video offers a small sampling of a short video I created for our members that offers step by step progressions into purvottanasana. we will use the mini bands and 2 blocks to build regressions and progressions towards purvottanasana also known as east stretch posture, reverse plank, upward plank, inclined plane, inclined plank and upward plane. This pose requires strength and stability in your shoulders as well as the ability of them to be able to move quite fully into extension. We will also focus on ankle strength and mobility. Hip extension, strength and mobility and glute strength to support your body in being able to open up into reverse plank. Finally we will practice wrist strength so that when you lift up into purvottanasana you are lifting from a strong and stable base.In this video I will show you how to do the shoulder extension exercise with the minibands and talk about the benefits of adding resistance training or strength training with the minibands into your yoga practice.

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