Reverse Tabletop Bag

Reverse Tabletop Pose , also known as Ardha Purvottanasana , is a simple but effective yoga pose that strengthens the arms , shoulders , core and legs . It also gives a good stretch to the chest and the front of the body . This position opens the shoulders and can help improve posture, making it a popular position for those who want to strengthen the upper body while stretching the front body.

Correct Technique

How to perform Reverse Tabletop Pose:

  1. Sit on the mat with your knees bent and your feet flat on the floor, hip-width apart.
  2. Place your hands behind your hips with your fingers pointing forward towards your feet.
  3. Inhale and push through your feet and hands to lift your hips up towards the ceiling, so that your body forms a straight line between your shoulders and knees.
  4. Keep your gaze straight ahead or let your head hang gently back, but avoid straining your neck.
  5. Engage your core and keep your shoulders open as you lift your chest toward the ceiling.
  6. Hold the position for 5-10 breaths , then lower your hips back to the floor with control.

Common Errors

  • Too much pressure on the wrists: Avoid putting too much weight on the wrists by pressing evenly across the entire palm.
  • Collapsing the hips: Make sure to lift the hips high enough so that the body forms a straight line from the shoulders to the knees.
  • Strained neck: If it feels uncomfortable, keep your head in a neutral position instead of letting it fall back.

Modifications and Variations

  • Wrist support: If you feel pain in your wrists, you can angle your hands slightly outwards or use a block under your hands for extra support.
  • Advanced variation: For a greater challenge, try extending your legs fully in an upward plank position (Purvottanasana).

Repetitions and Sets

Hold Reverse Tabletop for 5-10 breaths , and repeat 2-3 times to strengthen the upper body and open the chest.

Breathing techniques

Breathe in deeply as you lift your hips up, and breathe out as you maintain the lift in your chest. Focus on steady breathing for better stability.

Visual Tips and Angles

Watch this video for a detailed walkthrough of the Reverse Tabletop Pose:

The video provides clear guidance on how to master the Reverse Tabletop Pose with the correct technique and body alignment.

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