Want Stronger Arms? Try Reversing This Common Yoga Pose.

"One of the goals of yoga is to bring us into harmony with ourselves and our environment. Upward Plank Pose ( Purvottanasana) acknowledges this yogic principle. In Sanskirt, "purva" refers to the direction "East" as well as to the "front of the body," reflecting the relationship of the yogi's body to the Earth. "Uttana" means "intense stretch," therefore the posture is a stretch to the East or front of the body."

"Then place the hands behind the buttocks, with fingers facing away. With an exhalation, lift the body, using the leg and buttock muscles as well as those of the back and arms. Hold for several breaths; then come down with an exhalation. Be careful not to tense the neck, sag at the back or buttocks, or let the feet roll out. This is an important point to remember in all back extension asanas."

Upward Plank Pose (Purvottanasana) aligns the body toward the East and intensively stretches the front of the body. 'Purva' means East/front and 'uttana' means intense stretch, situating the pose as a forward-body extension. The pose is rated easy for beginners in some systems, yet demands arm strength and shoulder suppleness. Regular practice strengthens arms and opens shoulders while extending the chest and spine. Practice begins from Staff Pose with hands behind the buttocks and lifting the body on an exhalation, engaging legs, buttocks, back, and arms. Maintain neck neutrality, avoid sagging, and prevent the feet from rolling outward.

Read at Yoga Journal