Table top (Ardha purvottanasana, Reverse Table Top Pose)

Muscles

• Rhomboid major
• Middle trapezius
• Lower trapezius
• Spinalis thoracis
• Longissimus thoracis
• Iliocostalis

Technique

1. From a seated position with the legs extended, bend the knees and place the feet flat on the floor.
2. Place the hands at some distance behind the hips with the fingers facing forward, and about shoulder width apart.
3. Press into the hands to lift the chest, and press into the feet to lift the hips into alignment with the shoulders.
4. Keep the chin tucked toward the chest or take the head back into alignment with the spine.

Form tips

1. Feel the back body engage to lift into position. This includes the hamstrings and glutes, and the upper back muscles.
2. Keep the navel pulling in toward the spine to support the lower back lift.

Similar Exercises

• Square forearm supine plank
• Long supine plank
• Table top reach back
• Sitting shoulder inlocates
• Sitting arms extension

Equipment

• Ground (hands or body)