1. Purvottanasana(Upward Plank Pose or Intense East Stretch Pose)
Precaution:
 Neck weakness
 Shoulder or wrist concerns
 High blood pressure, heart disease, cervical
 spondylosis, hernia, stomach ulcers or weak wrists.

2. Purvottanasana(Upward Plank Pose or Intense East Stretch Pose)
 This is the intense eastward stretch.
 Start by lying flat on your back on the floor, your legs stretched out in front of
you.
 Your arms are by your side, palms on the floor by the hips, your fingers
pointing in the direction of the feet.
 Exhale and lift off the ground so that you are balancing on the palms of your
hands and the soles of your feet.
 Your arms are perpendicular to the floor.
 Stretch your neck and hold your head back.
 Breathe easily for one minute to thirty seconds.
 Then lower back down and relax.

3. Purvottanasana(Upward Plank Pose or Intense East Stretch Pose)
Benefits:
 This asana has similar benefits to chakrasana.
 It is generally strengthening for shoulders, thighs and wrists, and also tones
the
 lumbar region of the spine and the Achilles tendons.