Purvottanasana – Intense East Stretch /Setuasana – Bridge Pose

By Prana Yoga | In All Yoga Postures, Back Bends, Core Strengthening | on July 11, 2014

Also known as upward plank pose
Purv – East
Ott – intense
Tan – stretch
Setu – Bridge

Intense east stretch, got this name, as yoga practice is generally done at dawn facing the sun. The front of the body is therefore referred to as the east and the back is the west. As with many postures, different teachers had different names, both are now used interchangeably.



  • Start in Dandasana, sitting up with your feet stretched out in front of you.
  • Place the palms on the ground about one forearms length behind the hips (you can place the fingers away from your body or towards the body, which ever is more comfortable)
  • Inhale, raise the hips and lift the body upwards, relax the neck.
  • Point the toes away from the body trying to get the feet flat on the ground, keep the arms and the legs straight.
  • Keep the buttocks and pelvic floor muscles engaged.
  • Hold the position for about 15 to 30 seconds breathing normally.
  • Exhale, lower the hips down on the floor.


  • Strengthens the wrists, thighs and shoulders
  • Stretches the ankles, shoulder and chest.
  • Tones the lumbar region of the spine and achilles tendons.
  • Can reduce symptoms of fatigue and depression
  • Improves balance
  • Helps to reduce rounded shoulders
  • Increases core strength


  • High blood pressure
  • Heart disease
  • Cervical spondylytis
  • Hernia,
  • Stomach ulcers
  • Neck injury

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