Inclined Plane Yoga

Inclined plane yoga is a type of yoga that uses props to support the body in various yoga poses. The props can be anything from blankets and bolster to chairs and blocks. Inclined plane yoga is a great way to increase flexibility and improve range of motion.

The Basics of Inclined Plane Yoga 

The Sanskrit name for the inclined plane pose is Parsvottanasana, which comes from the words parsva, meaning “side,” and uttana, meaning “intense stretch.” This pose is often used in vinyasa flows as a way to lengthen the spine and open up the chest. 

It is also said to symbolize the union of opposites, such as the sun and moon or masculine and feminine energy. The inclined plane pose can be beneficial for increasing flexibility, improving posture, and reducing stress.

The Benefits of Inclined Plane Yoga 

The incline plane pose is a great way to get a full-body stretch while also strengthening your legs, arms, and core. This pose can also help to improve your balance and coordination. Here are some of the benefits of incline plane pose:

  • Stretches the muscles in your legs, arms, and chest
  • Strengthens the muscles in your legs, arms, and core
  • Improves your balance and coordination
  • It can help to relieve back pain
  • It can help to improve digestion and relieve constipation
  • It can help to improve circulation

 As you can see, there are many benefits to be gained from practicing incline plane pose. Just a few minutes of this pose each day can help you to feel stronger, more flexible, and more balanced.

Step-By-Step Guide to Do Inclined Plane Yoga 

  • To get into the pose, start in a tabletop position with your hands and knees on the ground. Then, place your hands shoulder-width apart and walk your feet back until your legs are straight. 
  • Next, lift your hips up toward the sky and press your palms into the ground. Hold the pose for 3-5 breaths before releasing back into the tabletop.

Common Mistakes 

Inclined plane yoga pose can also be problematic if not done correctly. One common mistake is arching the back too much, which can cause strain on the spine. Another mistake is placing the hands too far from the feet, which can throw off your balance. 

It’s also important to make sure that your head stays in line with your spine and that you don’t let it drop forward or backward. By avoiding these common mistakes, you can ensure that you get the most out of your Inclined Plane pose.

Tips for Beginners 

The inclined Plane pose is a gentle inversion that can help to calm the nervous system and relieve stress. Here are some tips for beginners who want to try this pose:

  • Start by lying on your back with your legs extended straight. Place a block underneath your sacrum, and then rest your hips and low back on the block.
  • Place your hands on the floor beside you and press into your palms to lift your torso and head off the floor. Only go as far as is comfortable for you.
  • Hold the pose for 5-10 breaths, and then slowly lower down to lie flat on your back again.

The inclined Plane pose is a simple but effective way to reduce stress and relax the body. By following these tips, beginners can safely enjoy the benefits of this pose.


One of the most important things to keep in mind when doing the Inclined Plane pose is to maintain a strong back and abdominal muscle. This will help to support your spine and avoid any strain on your lower back. 

It is also important to keep your head and neck in alignment with your spine and to avoid any twisting motions. Finally, be sure to listen to your body and avoid any pain or discomfort. If you feel any discomfort, please come out of the pose and rest.


There are many different ways to perform the pose, depending on your flexibility and strength. For example, beginners may want to start by lying on their back with their feet flat on the floor and their knees bent. 

From there, they can slowly raise their hips off the ground, using their hands for support if necessary. More advanced practitioners can try straightening their legs and bringing their chest closer to their thighs. 

No matter what variation you choose, the Inclined Plane pose is an excellent way to stretch your muscles and release tension.

In a Nutshell 

Though it may not look like much, the Inclined Plane pose is a powerful tool for relaxation and stress relief. Moreover, this pose is a great way to stretch the hamstrings and lower back. It can also help to improve balance and coordination. So, with a little practice, you can excel in this pose and take all of its advantages. 


How do you do the inclined plane in yoga?

The inclined plane is a pose that is often used in yoga. It can help to stretch the muscles and improve balance. To do the inclined plane, start by sitting on the ground with your legs straight out in front of you. 

Then, lean back and place your hands on the ground behind you. Next, raise your hips off the ground and walk your hands forward until your body forms a straight line from your head to your feet. Hold this position for several breaths before returning to the starting position. With practice, you will be able to do the inclined plane with ease.

What are the benefits of candle pose?

It is said to be helpful in relieving fatigue, improving circulation, and aiding indigestion. As the name suggests, the body takes on the shape of a candle when in this pose, with the head and feet pointing in opposite directions. This position helps to open up the chest and lungs, promoting deep breathing and relaxation. Candle pose can be particularly beneficial for those who suffer from anxiety or insomnia.        

What is the benefit of the shoulder stand pose?

The pose helps to improve circulation, increase energy levels, and reduce stress. It also helps to stretch the muscles of the back, neck, and shoulders.

What is the cat-cow pose?

The cat-cow pose is often used in yoga and Pilates practices. The pose gets its name from the two animals that it resembles: a cat stretching its back and a cow grazing in a pasture. The pose is also sometimes called the spinal twist because it helps to lengthen and stretch the spine.

Hasna Suhail

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References :

[0]Effects of training on inclined plane device on muscle torques. (n.d.). Retrieved May 11, 2022, from

[1]Additional informationNotes on contributorsEsen Gökçe ÖzdamarEsen Gökçe Özdamar is associate Prof. Dr. at Tekirdağ Namık Kemal University. (n.d.). Inclined planes and the oblique function as a resistance to gravity. Taylor & Francis. Retrieved May 11, 2022, from

[2]Rathore, M., Trivedi, S., Abraham, J., & Sinha, M. B. (2017). Anatomical correlation of core muscle activation in different yogic postures. International journal of yoga. Retrieved May 11, 2022, from