Vibe & Flex Yoga Challenge Day 4: Upward Plank Pose

Jah Guide. Welcome to Day 4 of the Vibe & Flex Challenge. A challenge about your personal growth. Personal growth here is your mental, physical and spiritual journey to a better healthy you.

Yesterdays pose Pigeon Pose gave us all the challenge of digging deeper into out stretch to open those hip flexors.

Upward Plank Pose

In Sanskrit, Upward Plank Pose is called “Purvottanasana” (PUR-voh-tun-AHS-uh-nuh) which literally means ‘Intense East Stretch’. The front side of the body (facing the sun)was considered the ‘east’ side.


  • Builds core strength
  • Improves balance
  • Increases energy levels
  • Stretches your chest, arms, legs. glutes, and wrists
  • Strengthens and stretches your shoulders at the same time

How To Upward Plank Pose:

  1. Start by sitting with both legs extended in front of you with your arms falling by your side
  2. Bring your hands back and behind your hips with both hands and fingertips pointing in the same direction-toward your toes
  3. Inhale, Press your hands and feet into the floor while pushing your core upwards towards the ceiling. (DO NOT SQUEEZE YOUR BUTTOCKS TOGETHER)
  4. Slowly drop your head backwards, opening your throat (concentrate on the space between your eyebrows and concentrate on your breathing)
  5. Exhale, slowly drop your hips down towards the floor

*Hold this pose for 30 seconds to one minute*


If it is harder for you to lift your body upward and hold it there, you can always use a yoga block and/or towel or blanket.

For a deeper more advanced stretch, you can go into One legged Upward Plank Pose which will give you more of a balance resistance.

Vibe Of The Day (#VOTD):

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