Alignment, Breath & Drishti Cues for Reverse Plank with Strap
Reverse Plank with Strap (Purvottanasana (strap)) belongs to the Backbend posture family and engages the Glutes, Hamstrings, Shoulders, Back at an intensity of approximately 3.6 METs. Reverse Plank approached with a strap. The strap stands in for a reach the shoulders or hamstrings cannot yet make, so the shape is entered honestly rather than forced into a rounded compromise.
- 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.
- 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
