Reverse Table Top
Maya - Pose Assistant
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Benefits
Reverse Table Top Pose strengthens the arms, wrists, glutes, and hamstrings, while opening the chest, shoulders, and front of the hips. It's a gentler alternative to Reverse Plank.
Practice Guide
Sit on the floor with knees bent and feet flat on the floor, hip-width apart, heels a comfortable distance from your hips.
Place your hands on the floor behind your hips, about shoulder-width apart, with fingers pointing towards your feet (or slightly out/back if more comfortable for wrists/shoulders).
Inhale, press firmly into your hands and feet, and lift your hips up towards the ceiling, aiming to create a flat tabletop surface with your torso and thighs, parallel to the floor.
Engage your glutes and core to keep hips lifted. Keep knees tracking over ankles.
Allow your head to gently drop back if comfortable for your neck, or keep your chin slightly tucked, gazing towards your navel or knees.
Hold for several breaths. To exit, exhale, slowly lower your hips back to the floor.
Modifications
Adjust hand placement (distance from hips, finger direction) for wrist/shoulder comfort.
Keep hips slightly lower if lifting fully is too intense.
Ensure feet are hip-width and knees track forward to protect knee joints.
Press actively through feet and hands to maintain lift.
Safety Notes
⚠Significant wrist injuries (carpal tunnel - avoid or modify very cautiously, ensuring no pain)
⚠Shoulder injuries (rotator cuff, impingement - avoid if painful)
⚠Neck injury (avoid dropping head back if any strain, keep chin slightly tucked)
Anatomy
Muscles Targeted
Muscles Stretched
What's Next?
Maya suggests trying these poses:
Focus Areas
Yoga Styles
Sequencing
Counter Poses
✨ Maya's Tips
These insights help Maya understand how this pose flows with others when creating sequences and classes.