Crab Pose

Last updated: December 21, 2023

What Does Crab Pose Mean?

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

To perform crab pose, the yogi 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.

Crab pose may also be known as reverse table pose and is also known as ardha purvottanasana in Sanskrit.

Crab Pose


Yogapedia Explains Crab Pose

Benefits of crab 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, crab 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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Reverse Table Pose

Reverse Table Top Pose

Reverse Tabletop Pose

Half Upward Plank Pose

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