Upward Plank Pose

Upward Plank Pose: Step-by-Step Instructions

Step 1

Sit in Dandasana (Staff Pose) with your hands several inches behind your hips and your fingers pointing forward. Bend your knees and place your feet on the floor, big toes turned inward, heels at least a foot away from your buttocks.

See also How to Get More Vertical in Plank Pose

Step 2

Exhale, press your inner feet and hands down against the floor, and lift your hips until you come into a reverse tabletop position, torso and thighs approximately parallel to the floor, shins and arms approximately perpendicular.

See also MorePoses for Building Strength

Step 3

Without losing the height of your hips, straighten your legs one at a time. Lift your hips still higher without hardening your buttocks. Press your shoulder blades against your back torso to support the lift of your chest.

Step 4

Without compressing the back of your neck, slowly drop your head back.

See also Poses to Build Core Strength

Step 5

Hold for 30 seconds, then sit back down in Dandasana with an exhale.


Pose Information

Sanskrit Name


Pose Level


Contraindications and Cautions

  • Wrist injury
  • With a neck injury, support the head on a wall or chair seat

Preparatory Poses

  • Gomukhasana (arms only)
  • Supta Virasana
  • Setu Bandha Sarvangasana
  • Dhanurasana

Follow-up Poses

  • Paschimottanasana
  • Adho Mukha Svanasana

Beginner's Tip

Practice with a chair support: Sit near the front edge of the seat and wrap your hands around the back edge. Inhale to lift your pelvis, then extend each leg with an inhale.


  • Strengthens the arms, wrists and legs
  • Stretches the shoulders, chest, and front ankles


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