Upward Plank Pose anatomy
Upward Plank Pose · Purvottanasana · Tư thế tấm ván ngửa
Upward Plank Pose mainly works gluteus maximus, hamstrings, erector spinae, quadriceps; it stretches iliopsoas, rectus abdominis, tibialis anterior, pectoralis major; adductors, transversus abdominis stabilize.
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From sitting, place the hands behind you with the fingers toward the feet and lift the hips until the body forms one straight line facing the ceiling. The glutes, hamstrings, and triceps work while the front of the shoulders and chest stretch.
Muscles in this pose
Working (contracting): Gluteus maximus, Hamstrings, Erector spinae, Quadriceps, Triceps brachii, Rhomboid major, Trapezius
Stretching: Iliopsoas, Rectus abdominis, Tibialis anterior, Pectoralis major, Deltoid, Biceps brachii, Wrist flexors
Stabilizing: Adductors, Transversus abdominis
Why these muscles work or stretch
- Gluteus maximus · Working (contracting): Extends the hips, lifting the pelvis
- Quadriceps · Working (contracting): Keeps the knees straight
- Triceps brachii · Working (contracting): Straightens the elbows and bears weight
- Rhomboid major · Working (contracting): Draws the shoulder blades together
- Tibialis anterior · Stretching: Toes pointed
- Deltoid · Stretching: Front fibers lengthen as the shoulders extend
- Wrist flexors · Stretching: Lengthened as the wrist bends back; still working to press the base of the fingers down and protect the wrist
- Adductors · Stabilizing: Keeps the legs together with a slight inward rotation
Practice cues
- Press down through the hands and feet; lift the hips
- Point the toes toward the floor
- Open the chest; keep the neck long or gently release the head back
Benefits
- Strengthens the glutes, hamstrings and triceps
- Stretches the fronts of the shoulders, the chest and the wrists
- Counterbalances forward bends
- Builds endurance in the back and between the shoulder blades
Cautions / contraindications
- Avoid with a wrist or shoulder injury or an unstable shoulder
- With neck pain, don't drop the head back; keep the chin slightly in
- Take care with elbow pain; avoid locking the elbows
Easier variations
- Bend the knees with the feet flat for a reverse tabletop
- Place the hands on a bench edge or blocks to ease the shoulders
General information, not a substitute for advice from a doctor or teacher.
Written and reviewed by Yoga An Viên center · Updated 18/10/2026
How to practice this pose (YogaWay, in Vietnamese)
Related poses
- Reverse Tabletop Ardha Purvottanasana
- Camel Pose Ustrasana
- Bow Pose Dhanurasana
- Upward-Facing Dog Urdhva Mukha Svanasana
- One-Legged Bridge Pose Eka Pada Setu Bandha Sarvangasana
- Locust Pose Salabhasana
A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)