Purvatanasana ( Upward Plank Posture )

Purvatanasana:

Steps:

1.  Sit in Dandasana, legs stretched out in front, feet together, Spine straight, arms by the side of the body and palms on the floor. Shoulders relaxed, chin down, eyes closed.
2.  Exhale, place your palms slightly behind your body, fingers pointing towards you, fingers together, legs straight, feet together, knees together.
3.  Inhale, lift your hips up fully, drop your head back, soles of the feet should be on the floor, feet together.

Coming out of Asana:

Exhale, gently lower your hip to the floor, head looking straight, legs stretched out, feet together, knees together. Inhale and release palms from behind the body and come back to the seated posture.

Classification:                                           

     - Back Arch
     - Symmetrical
     -  Seated
     -  Dynamic / Static

Focus: 

     -  Arms, Wrist
     -  Legs, Calf muscles
     -  Shoulders
     -  Chest
     -  Back muscles

Modifications:

     -  Lift as much as you can
     -  Place heels instead of Soles

Benefits:

     -  Strengthen the Arms, Wrist and Legs
     -  Stretches the Shoulders and Chest
     -  Stretches the Calf muscles and Ankles
     -  Stretches the Hamstrings