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Reverse Table Top – Ardha Purvottanasana

Pose Summary

Yoga Collective - Reverse Table Top – Ardha Purvottanasana


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. 

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. 

Step 3

Place the palms of the hands flat on the floor behind the hips and shoulder distance apart. Fingertips face the body. 

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. 

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. 

Step 6

The legs should be active but try to avoid clenching the buttocks. Distribute the weight equally through all ten toes. 

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. 

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