Alignment, Breath & Drishti Cues for One-Legged Reverse Plank
One-Legged Reverse Plank (Eka Pada Purvottanasana) belongs to the Backbend posture family and engages the Glutes, Hamstrings, Shoulders, Back, Abs at an intensity of approximately 4.3 METs. Reverse Plank with one leg lifted. Halving the base doubles the demand on the supporting side and exposes any left-to-right imbalance immediately.
- Breath Rhythm: Maintain Even ujjayi throughout the 25-second hold so nervous system tone remains steady.
- Visual Focal Point (Drishti): Direct the gaze toward Upward to quiet peripheral distraction and stabilize balance.
- Primary Anatomical Focus: Concentrates mechanical load and mobility across Glutes, Hamstrings, Shoulders, Back, Abs.
- Minimum Recommended Age: 8 years (96 months).
Ayurvedic Dosha Profile (Vāta, Pitta & Kapha)
In Ayurvedic asana sequencing (Dosha Provenance: modern-synthesis), every posture shifts Vata, Pitta, and Kapha according to its mechanical compression, heat generation, and grounding stability:
- Vāta Effect: Pacifies (-1) — pair with slow nasal breathing and unhurried transitions to prevent excess mobility or dryness.
- Pitta Effect: Mildly Increases (+1) — keep the jaw, temples, and abdomen soft when holding for 25 seconds.
- Kapha Effect: Pacifies (-1) — link into dynamic flows or longer holds when seeking metabolic stimulation.
Contraindications & Safety Precautions
- Wrist injury
- Shoulder injury
- Neck injury
- Balance disorders
