Upward Plank Pose is an intermediate back-bending yoga pose that builds strength and flexibility. It is sometimes used as a counter-pose to forward folds, such as Seated Forward Fold (Paschimottanasana), and full-body, strength-building poses, such as Four-Limbed Staff Pose (Chaturanga Dandasana).
In Upward Plank Pose, we draw on the strength of the core and leg muscles, as well as the support of the shoulders beneath the heart.
Before practicing Upward plank do reverse table top few times. Then move on to Upward Plank.


1. Begin by sitting in Dandasana.
2. Bring your hands few inches behind your hips and rotate your palms toward your toes.
3. Inhale, press your hands and feet down firmly and lift your hips up toward the ceiling. Keep your chest lifting and your spine in one straight line. Work toward pressing the soles of your feet into the floor while keeping your legs straight and firm.
4. Slowly release your head and allow it to drop back, opening your throat.
5. Hold for up to 30 seconds. To release, slowly lower your hips to the mat.


It strengthens the wrists.
Stretches out the front of the body.
Helps to improve your posture.

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