Reverse Tabletop

Ardha Pūrvottānāsana

Read what the gnome says

Reverse Tabletop! Sit, hands behind the hips, feet flat. Press down and lift the hips until the torso and thighs are level. Shoulders over wrists, neck neutral. Don't let the hips sag. Breathe, solid table gnome.

Works on Triceps · Glutes · Posterior deltoids

How to do it

1. Sit with the knees bent, hands behind you, fingers pointing toward the feet.
2. Press into the hands and feet and lift the hips until the torso is flat.
3. Gaze up or forward, keep the neck long and hold; lower with control.

Common mistakes

• Don’t let the hips sag.
• Don’t flare the knees out.
• Don’t drop the head back hard.

Benefits

• Strengthens the abdominals and deep core.
• Supports the lower back and posture.
• Makes other poses feel steadier.

Take care: Go easy or skip if you have lower-back or neck pain, or are pregnant or recovering from abdominal surgery. Keep the breath flowing.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

Similar poses Core

• Bent-Knee BoatBeginner
• Bird Dog (Balancing Table)Beginner
• Boat Pose with StrapBeginner
• Forearm PlankBeginner
• Knee-Down Low PlankBeginner
• Knee-Down PlankBeginner