30/06/2026
||✓अर्ध पूर्वोत्तनासन || Reverse Tabletop (Ardha Purvottanasana) ||
|| Himanshu Pahadi Vlogs || Himanshu Yoga 📌||
Reverse Tabletop (Ardha Purvottanasana) is a dynamic yoga pose that strengthens your core, shoulders, and glutes while deeply stretching the chest and front of the hips. It is frequently used as a counter-stretch or to build foundational strength before attempting a full Reverse Plank.
Step-by-Step Instructions
•} Starting Position: Sit on your mat with your legs extended in front of you. Bend your knees, plant your feet flat on the floor, and keep them hip-width apart.
•} Hand Placement: Place your hands flat on the floor several inches behind your hips, with your fingers pointing forward toward your heels. (If your shoulders are tight, you can turn your hands slightly outward).
•} Lift: Press firmly into your palms and the soles of your feet. As you inhale, lift your hips off the floor until your torso and thighs form a straight, table-like line parallel to the ground.
•} Alignment: Ensure your wrists are directly under your shoulders and your knees are directly over your ankles. Draw your shoulder blades together to lift and open your chest.
•} Head and Neck: Keep your head in a neutral position gazing upward, or carefully drop your head back if it is comfortable for your neck.
•} Release: Exhale and slowly lower your buttocks back to the floor.
Key Tips for Success engage the Right Muscles: Activate your glutes and quadriceps to keep your hips elevated. Avoid sagging in the middle, as this strains the wrists and lower back.
•} Wrist Care: Distribute weight evenly across the entire palm and press down through the base of your fingers to avoid putting too much pressure on the wrists.
•} Common Challenges: Difficulty keeping the hips level is usually due to tight shoulders, weak glutes, or tight hip flexors.
Source:- Google
