Hey! My name is Elyce Elowen, and I’m a certified yogi who has been practicing and teaching yoga for the last few years.
The next pose we’ll explore in detail is an advanced position called the Reverse Plank, which may radically change your overall stance and strengthen your abdomen muscles.
Whether you have had a problem with poor posture or just looking for an easy-to-do exercise to improve your upper body strength, you’re at the right site.
In the following sections, we will explain how to do this posture in detail, which should help you achieve the positioning with comfort and gain the most benefits from it.
This remarkable program can be tried today, and also it will certainly take the fitness journey to the next level.
What is a Reverse Plank?
This is a kind of yoga posture, known as Purvottanasana which is aimed at working on your core, using your body weight.
It ranges from pulling your higher body parts with the lower parts touching the floor and the shape in the form of the capital ‘I’.
So, while it may not be the best stretching exercise, it helps to tone your core muscles, glutes, Shoulders, and back exercises.
How to Prepare for Reverse Plank
Here’s how you can prepare to perform the Reverse Plank pose in yoga safely and effectively:
- Make sure the floor on which you practice is slip-resistant; otherwise, you can use a yoga mat.
- It is advisable to wear clothes that can be easily manipulated.
- Imitate the body’s joints and muscles warmth.
- Do not overturn your spine bringing its curves closer but as much as possible also try to have your straight back.
- You will continue to have energy to run around if you’re hydrated.
- Do Side Plank Yoga Pose to start Reverse Plank.
Warm-Up Exercises for Reverse Plank
Delaying assets in the muscles reduces the chance of getting an injury and also makes the exercise in question less demanding.
Cat-Cow Stretches: Always become more flexible in the area that is your spine.
Dynamic Lunges: Enhance Your Legs and Stability.
Shoulder Rolls: Get your shoulders in shape for those pushing exercises especially if you are using weights.
Wrist Rotations: Do not over-strain during the pose.
Bridge Pose: Most of your upper body and lower back muscles will benefit from it.
Plank Pose: Do this pose to enhance your strength
How to Perform Reverse Plank
Follow these steps to master the Reverse Plank:
- To start the pose sit down with extended legs straight in front of you.
- put your hands back and place your palms on the floor, fingers pointing towards your feet.
- Keep your legs together, press your heels in the ground.
- Shift your weight on your hands and feet when you lift your hips upwards the ceiling.
- Your body should form a straight line from head to toes.
- If it is comfortable then let your head drop back or keep it neutral.
- Tighten your core to keep your body stable.
- Hold the pose for 10-20 seconds.
- Slowly lower your hips and exit the pose.
“Here’s a video that explains this yoga pose in more detail.”
Body Parts Movements:
| Body Parts | Movement Type | Description |
| Hands | Static | Hands remain firmly grounded on the mat to provide support and stability throughout the pose. |
| Chest | Static | Chest stays open and lifted to ensure proper alignment and prevent strain on the shoulders. |
| Feet | Static | Feet remain grounded, providing a firm base and aiding in the balance of the pose. |
| Knees | Static | Knees stay straight or slightly bent (for beginners) to maintain the body’s alignment. |
| Shoulders | Static | Shoulders remain steady and away from the ears to avoid unnecessary tension during the pose. |
| Hips | Moving (Initially), Static | Hips lift during the start and remain static as you hold the Reverse Plank position. |
Expert’s Tip
Don’t let your hips sag. Think there is a string pulling up your body and keeping you aligned.
Top Reverse Plank benefits
Physical Benefits:
- Strengthens Core Muscles: It exercises the stomach, but also the gluteus and the Reverse Plank muscles worked on your back.
- Improves Posture: Expands your chest and directly opposes slouching.
- Enhances Flexibility: This one helps to extend your shoulders and your hamstrings.
- Boosts Stability: Enhances the coordination of the balance of the body.
Mental Benefits:
- Reduces Stress: The fact that you put much effort into maintaining the pose can help to clear counting thoughts.
- Increases Focus: Balancing enhances the ability to concentrate.
Variations of Reverse Plank
Reverse Plank with Leg Lift: To increase the exercise difficulty, lift one of the legs.
Bent-Knee Reverse Plank: Bend your knees to make it easy to set the right balance.
Side Reverse Plank: Move to the side to work the oblique muscles.
Modifications of Reverse Plank for Beginners
It is suggested initially to begin with shorter holds, (5-10 seconds).
Make sure to use a cushion underneath your hands for a better experience.
It can be practiced as a stepping stone and the Bridge Pose is the next exercise to be explained in the sequence.
Steady and slow, deep breath is followed throughout the whole posture.
The best thing you can do or yourself is to have a mirror to practice in front of until you no longer need one.
Safety Precautions
Letting your hips sag.
You are locking your elbows.
Overarching your lower back.
Case Study:
My personal experience about this Pose and also search on different forums. Reddit User (bee-sting)I’ve never seen the man in the bridge video use a form like that before; it appears that his fingers are pointing inward. Rather from being above his head, his armpits appear to be facing out. For more knowledge Visit Reddit
VeryFit Life Final Words
The Reverse Plank is not just a posture; it’s a way to turn your life around, fix your core muscles, and become a stronger you.
If practiced daily, the outcome is that one will feel muscular and is most likely to hold their head higher.
Be sure to pay attention to alignment, and always practice deep breathing, while also embracing each movement.
The insights in this guide are drawn from my experience conducting yoga classes, and I invite you to practice this asana.
FAQs
Is Reverse Plank suitable for starters?
Indeed, there exist modified forms such as the bent-knee plank which one can use if he/she is a beginner in this exercise regime.
How frequently should one perform Reverse Plank?
Begin with two to three workouts within the week and as your muscles get stronger, you can add more workouts.
Will Reverse Plank assist in alleviating back pain?
Because it targets areas around the back, it helps to develop strong back muscles and in the process relieves any pain resulting from bad posture.
After how many seconds should I be holding the pose?
Take it for 15-30 seconds initially and then gradually build up the minutes.
Source:
MasterClass. (n.d.). Reverse Plank Exercise Guide: How to Master Reverse Planks – 2024 – MasterClass.
Ms, E. Q. (2024, August 30). How to do a reverse plank: proper form, variations, and common mistakes. Verywell Fit.
Cronenberg, C. (2023, May 19). 15 plank variations you haven’t tried but need to ASAP. Healthline.
