Reverse Table Top is a great posture to open and strengthen the shoulders . It is a great modification for those who have not yet built the strength to come into Reverse/Upwards Plank .
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Step 1
Start by sitting on the floor with the legs extended out in front of you in Dandasana. The arms are alongside your torso.
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Step 2
Bend the knees and place the soles of the feet on the earth. The feet ankles, knees and thighs are hip distance apart.
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Step 3
Place the palms of the hands flat on the floor behind the hips and shoulder distance apart. Fingertips face the body.
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Step 4
On an inhale, press into the hands and the feet firmly. Lift the hips up towards the sky as you straighten the arms.
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Step 5
Draw the shoulder blades into the back and lift your chest higher. Bring the chest, torso and knees onto one straight plain, parallel to the earth.
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Step 6
The legs should be active but try to avoid clenching the buttocks. Distribute the weight equally through all ten toes.
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Step 7
If it feels right then gently start to drop the head back without crunching the neck. If not, soften the gaze forward. Be conscious that your breath is deep and even flowing.
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Step 8
To release, gently lower your buttocks back to the ground. Extend your legs in front of you and bring the arms alongside your body to come back into dandasana.
- Stretches to the wrists, arms, shoulders, chest, abdomen, spine,
- Strengthens the core muscles, the muscles surrounding the spine, wrists, arms, buttocks, legs and back.
- Improves balance and posture
- Energizes the body and mind
- Carpal tunnel syndrome,
- Shoulder, neck, or wrist injury
