Purvottanasana

Purvottanasana is not found in the Hatha Yoga Pradipika, Gheranda Samhita, or Shiva Samhita. It is a modern posture, generally understood as a counter-pose designed within twentieth-century yoga sequences to balance forward-bending postures such as Paschimottanasana, whose name it mirrors ("pose stretching the front/east side of the body").

• Strengthens the wrists, shoulders, triceps, and glutes
• Opens the chest and front of the shoulders, countering rounded postures
• Stretches the hip flexors and front of the ankles
• Builds core and leg engagement needed to keep the hips lifted
• Works well as a counterpose after seated forward bends

1. Sit with legs extended and hands placed slightly behind the hips, fingers pointing toward the feet.
2. Bend the knees and place the feet flat on the floor, hip-width apart, or keep legs extended for the fuller version.
3. Press firmly through the hands and feet as you lift the hips upward.
4. Draw the shoulder blades toward each other to open the chest.
5. Let the head release gently back if the neck is comfortable, or keep it neutral.
6. Engage the quadriceps and glutes to keep the hips lifted in one line.
7. Press the soles of the feet or heels down evenly to stabilize the pose.
8. Hold for several breaths, then lower the hips with control.

• Hips sagging low: reduces the strengthening effect; actively squeeze the glutes and press the feet down.
• Wrists overloaded and painful: rotate hands slightly outward and distribute weight through the whole palm.
• Neck collapsing backward heavily: keep the head release light and supported by the strength of the upper back, not by hanging.
• Shoulders creeping toward the ears: draw the shoulder blades down the back to keep space around the neck.

• Easier: keep knees bent with feet flat, known informally as a tabletop or reverse tabletop
• Easier: practice with hands on blocks if wrists are sensitive
• Harder: straighten the legs fully and point the toes for the classic full expression
• Harder: lift one leg to add a balance and strength challenge

Purvottanasana opens the front line of the body, and many teachers link this to an energizing effect on the breath since the chest is lifted and expanded, encouraging fuller inhalations. As a counterpose to forward folds, it is often used to balance the introspective quality of those postures with a more outward, alert quality of attention.

There is little dedicated research on this specific pose. It is generally discussed within broader literature on strengthening postures for wrist, shoulder, and core stability, but no studies isolate its effects. Claims of energizing or rejuvenating effects are traditional/anecdotal framing rather than demonstrated outcomes.