ardha (half) + purva (front/east) + ut (intense) + tan (stretch) + asana (pose)
Sometimes called "Crab Pose", Reverse Tabletop is well, Tabletop Pose, but reversed, & while frequently used as a transitional pose into Supine Plank (where your legs are extended straight), it´s another trifecta pose: it stretches the body, strengthens the body, & opens the heart. In fact, the entire body is actively involved during the expression of this pose, so no part gets to slack off! An arm & shoulder strengthener, the shoulders are in adduction which helps keep your torso raised & your heart open. Conversely, your back muscles are in contraction which strengthens your spine while being in a neutral position. Try bringing some playfulness into the pose by raising one leg at a time (pressing up & out through your heel), or by pointing your fingers in the opposite direction. Regardless, you need to be warmed up beforehand, so spend some time in Boat Pose, Staff Pose, any variation of a Seated Forward Fold, &/or Bridge Pose. Reward yourself afterwards with some Cat Cows, a gentle forward bend (like Cobbler´s Pose) or Wind Release Pose. This pose is tailor-made for those of us who tend to slouch when sitting as Reverse Tabletop encourages us to visualize the alignment of our body. What´s good on the mat is good everywhere else.
Benefits:
strengthen the muscles of the arms, core, back body, pelvis, & legs
builds stability in the hips
improves the flexibility of the wrists, shoulders, neck, lower back, hips, & knees
helps to increase the body´s level of endurance (which helps prepare the shoulders, arms, core & legs for more challenging poses like Wheel Pose)
helps to improve posture
releases tension in & around the neck, shoulders, lower back, hips, & the psoas
stimulates the respiratory & endocrine systems.
Remember: be careful with your neck & head! This can be a challenging pose for your neck & head, so make sure that you keep your head aligned with the shoulders - even tuck your chin into your chest if that´s not available to you. (Only more advanced yogis should consider gently releasing the head back.) Also, keep your wrists below your shoulders, & if you experience pain in your wrists, point the fingers in the opposite direction or even make fists with your hands. To prevent your knees from splaying out, rotate your thighs inward.
Props: a chair can help, especially if maintaining a raised torso is challenging for you. Just drape your upper body over the seat of a sturdy chair with your knees still bent: you´ll still have one long line of energy from your knees to your shoulders. Alternatively, you can kneel on your mat facing the chair with your elbows on the seat. If keeping your hips raised is a challenge, use can also use yoga blocks, a bolster, or a stack of pillows to give you some extra oompf.
Modify or avoid Reverse Tabletop if you
have sustained wrist, shoulder, neck, rib cage, back, hips, knee, &/or ankle injuries
are recovering from abdominal surgery or any procedure involving the hips, back, &/or heart suffer from hypertension
have weak wrists / carpal tunnel syndrome
are pregnant, avoid unless this pose has been open to you pre-pregnancy, & use common sense!
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