Reverse Table Pose

Definition - What does Reverse Table Pose mean?

Reverse table pose is a beginner yoga pose that helps prepare the body for upward plank pose (purvottanasana), which is a more advanced asana.

To perform reverse table pose, the practitioner sits on the floor with the knees bent and places the hands behind the buttocks with the fingers facing the body. The hips then lift off the floor so the torso is flat.

Reverse table pose is known as ardha purvottanasana in Sanskrit. It may also be called half upward plank pose.

Yogapedia explains Reverse Table Pose

Benefits of reverse table pose include:

  • Opens the chest
  • Stretches the spine, shoulders, abdomen and hamstrings
  • Strengthens the core
  • Strengthens the arms, wrists, legs and back
  • Boosts energy and relieves fatigue
  • Improves posture
  • Relieves stress
  • Creates a sense of balance

Though a beginner pose, reverse table pose may be difficult for those with reduced arm strength. It is recommended to practice for short durations at first, then slowly increase the time as endurance improves.

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