Reverse tabletop (hold)

Ardha Purvottanasana

Yogaeasytimedno equipment

Reverse tabletop: hands under the shoulders with the fingers toward the feet, feet flat hip-width under the knees, hips lifted so the torso and thighs form a flat line parallel to the floor, with the arms and shins vertical.

How to do it

1. Sit with the knees bent and the feet flat on the floor, hip-width apart; place the hands on the floor behind the hips, shoulder-width apart, fingers pointing toward the feet.
2. Press into the hands and feet and lift the hips toward the ceiling.
3. Raise the hips until the torso and thighs form one flat line parallel to the floor, knees bent about 90 degrees directly over the ankles, shins vertical.
4. Arms straight and vertical with the wrists under the shoulders; knees hip-width, not splaying; chest broad, shoulder blades drawn together.
5. Keep the head in line with the spine, or gently release it back with the throat open if the neck is comfortable.

Muscles worked

Main: glutes
Supporting: triceps, hamstrings, shoulders, lower back, chest