Reverse Tabletop Pose (Ardha Purvottanasana): Video Tutorial & Yoga Guide
| Workout | Reverse Tabletop Pose (Ardha Purvottanasana) |
| Primary Muscle Group | Glutes |
| Secondary Muscle Group | Shoulders, Triceps, Lower Back |
| Equipment Required | None |
| Force Type | Bodyweight |
| Mechanics | Strength and Stability |
| Exercise Type | Yoga and Strength |
| Difficulty | Beginner to Intermediate |
Reverse Tabletop Pose (Ardha Purvottanasana): Video Tutorial & Yoga Guide
Secondary Muscles Group
Reverse Tabletop Pose (Ardha Purvottanasana): Step-by-Step Guide
- Step 1: Sit on the mat with your legs bent. Place your feet flat on the floor, hip-width apart. Position your hands behind you with your fingers pointing toward your feet.
- Step 2: Press into your palms and feet. Lift your hips off the floor as you inhale. Keep your knees bent and your shoulders aligned over your wrists.
- Step 3: Create a straight line. Align your torso, thighs, and knees so your body forms a tabletop shape. Keep your head neutral or let it drop back gently if your neck feels comfortable.
- Step 4: Engage your glutes and core. Squeeze your glutes to lift your hips higher and activate your core to maintain stability.
- Step 5: Hold the pose. Stay here for 3-5 breaths, keeping your arms strong and your chest open. Focus on your breathing and maintaining alignment.
- Step 6: Lower your hips. Exhale as you gently lower your hips back to the mat. Rest for a moment before repeating the pose.
Reverse Tabletop Pose (Ardha Purvottanasana): Overview
The Reverse Tabletop Pose (Ardha Purvottanasana) strengthens your arms, shoulders, and glutes while stretching your chest, shoulders, and hip flexors. This pose improves posture, opens the front body, and energizes the spine. It encourages stability, builds confidence, and promotes a sense of openness and vitality.
Reverse Tabletop Pose (Ardha Purvottanasana): Benefits
This exercise strengthens the shoulders, arms, and core while engaging the glutes and hamstrings. It stretches the chest, shoulders, and hip flexors, improving posture and spinal alignment. Additionally, it boosts energy and opens the chest for deeper, more effective breathing.
Reverse Tabletop Pose (Ardha Purvottanasana): Pro Tips & Advanced Techniques
- Align Your Wrists: Keep your wrists directly under your shoulders to avoid strain.
- Engage Your Core: Activate your abs to support your lower back and maintain balance.
- Press Evenly: Push into both your palms and feet to lift your hips steadily.
- Keep Your Neck Safe: Let your head drop back only if your neck feels supported; otherwise, keep it neutral.
Reverse Tabletop Pose (Ardha Purvottanasana): Progression Plan
Beginner
Intermediate
Advanced
Reverse Tabletop Pose (Ardha Purvottanasana): Frequently Asked Questions (FAQs)
What does Reverse Tabletop Pose work on?
+It strengthens your shoulders, arms, core, and glutes while stretching your chest and hip flexors.
Is Reverse Tabletop Pose suitable for beginners?
+Yes, it’s a beginner-friendly pose that can be modified for comfort.
How long should I hold this pose?
+Hold it for 3-5 breaths or longer as you build strength.
What should I avoid in this pose?
+Avoid collapsing your shoulders or letting your hips drop. Keep your body active and aligned.
Can this pose improve posture?
+Yes, it strengthens the upper body and opens the chest, helping to improve posture.
