Upward Plank pose  is a great pose for building strength in wrists, arms, glutes, and hamstrings. It also helps to stretch the chest and shoulders. Use this pose to add variety to your yoga practice.

Instruction:

1.  Sit with legs long in front of you, your hands several inches behind your hips and your fingers pointing forward. Bend you knees and place your feet on the floor.

2.  Exhale and press into your feet, hands down against the floor, lift your hips until you come into a reverse tabletop position, thighs and hips parallel to floor, shins and arms perpendicular.

3.  Without losing the height of your hips, straighten your legs at one time. Lift your hips without tightening your bottom. Press your shoulder blades together,  like squeezing a ball between them, to help support the lift of the chest.

4.  Without compressing the back of your neck slowly drop your head back.

5.  Hold for 30 seconds. Make sure you are breathing while holding the pose.

Contraindications:

Avoid this pose if you have wrist injury, neck injury, shoulder injury.