SupineAdvanced
Reverse Tabletop Leg Lift
Ardha Purvottanasana
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About This Pose
Reverse Tabletop Leg Lift advances the basic reverse tabletop by lifting one leg toward the ceiling while maintaining the hip lift. This variation significantly increases the demand on the standing-leg glute and hamstring while challenging core stability and balance. It's an effective way to build functional strength and identify imbalances between sides.
Step-by-Step Instructions
- 1
Enter Reverse Tabletop
- 2
Stabilize through core
- 3
Lift one leg straight
- 4
Keep hips level
- 5
Hold with control
- 6
Switch sides
Alignment Cues
- Engage core throughout
- Keep breath steady
- Keep lifted leg straight
- Maintain table shape
Benefits
- Builds unilateral strength
- Challenges core stability
- Improves balance
- Strengthens glutes deeply
- Identifies imbalances
- Increases hip flexibility
Modifications
- Lower foot if needed
- Smaller lift
Variations
- Bent knee lift
- Pulse movement
Cautions & Contraindications
Cautions
- Stabilize shoulders
- Lift with control
Avoid this pose if you have:
- Wrist injury
- Shoulder injury
Quick Facts
Primary Focus
coreSecondary Focus
shoulders
Suggested Hold
30 seconds
Tags
backbendbalancestrengthadvanced
Equipment
yoga mat
