also known as upward plank pose. Purva literally means the East. Uttana means an intense stretch. In this posture, the whole front of the body is stretched intensely. Purvottanasana 1 details provided to you by YogaIQ.
1. Sit on the floor with the legs stretched tight in front. Place the palms on the floor by the hips, with the fingers pointing in the direction of the feet. (Step 1)
2. Curve the knees and place the soles and heels on the floor.
3. Take the pressure of the body on the hands and feet, exhale and lift the body off the floor. Straighten the arms and the legs and keep the knees and elbows tightened. (Step 2)
4. The arms will be straight upward to the floor from the wrists to the shoulders. From the shoulders to the pelvis, the trunk will be parallel to the floor.
5. Extend the neck and throw the head as far back as possible.
6. Stay in this posture for one minute, breathing in normally.
7. Breath out, bend the elbows and knees, lower the body to sit on the floor and relax.
This posture strengthens the wrists and ankles, improves the movement of the shoulder joints and expands the chest fully. It gives relief from the fatigue caused by doing other strenuous forward bending asanas.