SupineIntermediate
Reverse Tabletop
Ardha Purvottanasana
www.yoga-sequencing.com
About This Pose
Reverse Tabletop (Ardha Purvottanasana) is an accessible backbend that lifts the hips while the hands and feet remain grounded. This pose strengthens the glutes, hamstrings, and back muscles while opening the chest and shoulders. It's an excellent counterpose to forward folds and seated work, helping to counteract the effects of prolonged sitting and forward-hunching posture.
Step-by-Step Instructions
- 1
Sit with knees bent
- 2
Place hands behind hips
- 3
Press into hands and feet
- 4
Lift hips to table height
- 5
Create flat back like table
- 6
Hold with steady breath
Alignment Cues
- Press through feet firmly
- Lift chest toward ceiling
- Keep neck neutral
- Engage glutes
Benefits
- Strengthens glutes and hamstrings
- Opens chest and shoulders
- Counteracts forward posture
- Builds back strength
- Stretches hip flexors
- Improves wrist flexibility
Modifications
- Keep gaze neutral
- Lower hips slightly
Variations
- With leg lift
- Dynamic movement
Cautions & Contraindications
Cautions
- Keep shoulders stable
- Avoid dropping neck back
Avoid this pose if you have:
- Wrist injury
- Shoulder injury
Quick Facts
Primary Focus
shouldersSecondary Focus
core
Suggested Hold
30 seconds
Tags
backbendstrengthtabletopintermediate
Equipment
yoga mat
