Asana of The Month: Inclined Plane (purvottanasana)


Staff Pose is the start position for Inclined Plane. Inclined Plane strengths your arms, legs and core while improving balance. Do not attempt this pose if you have back, leg, neck, or arm injury.

English Name: Inclined Plane

Sanskrit Name: Purvottanasana

Difficulty Level: 4

Start Position: Staff


Step 1.

Walk your hands back with your fingers pointing towards your sits bones.

Step 2.

With your hands under your shoulders, press your hips upward and toes to the floor.

Step 3.

Hang your head back, keep your chin tucked in to your chest, or keep your head inline with your torso.

Step 4.


Hold for a few breaths and repeat if desired.

Physical Benefits:

  • Improves balance
  • Builds core strength
  • Strengthens the legs, arm, shoulders, and wrists
  • Stretches the wrists and ham strings
  • Stretches the spine

Mental Benefits

  • Increases concentration
  • Improves focus
  • Reduces stress and anxiety


  • Ankle, knee, or hip injury
  • Hand, wrist, or shoulder injury
  • Back injury
  • Tendonitis
  • Carol tunnel syndrome
  • Neck injury