Reverse Plank · Inclined Plane · Purvotanasana
Back Body Stabilizing
This surprisingly quickly tiring pose for most people creates great integration and stability for the back especially. The back muscles work towards gravity to press down the arms and legs, lifting the pelvis, trunk, and chest. The name "purvo" refers to stretching the front side of the body as the "east" side as it would be facing the sunrise. It is very beneficial for energy accumulation, developing positive mental states, and spatial awareness to practice facing the sunrise and sunset. This pose is a part of a good routine for reversing and managing scoliosis and spinal issues.
Start in the L shape sitting position called Dandasana. Place the hands slightly further back than your body, about 2-3" with the fingers turned forwards. On the exhale move forward and up with your pelvis while bringing the feet together(slight internal hip rotation) and down. Keep drawing the abdomen in while lifting to your comfortable maximum on exhalations. Explore bringing the shoulder blades together on the back, opening the chest.
An alternative if this pose is too difficult is to do the reverse table pose which is essentially the same except with the knees bent. Bend the knees about 90° and exhale to press up.