Reverse Tabletop anatomy

Reverse Tabletop · Ardha Purvottanasana · Tư thế chiếc bàn ngửa

Reverse Tabletop mainly works gluteus maximus, hamstrings, erector spinae, rhomboid major; it stretches deltoid, pectoralis major, biceps brachii, wrist flexors; quadriceps, rotator cuff stabilize.

3D anatomy model of Reverse Tabletop: working muscles in red, stretching in blue, stabilizing in yellow

Opening the 3D model…

Sit with the feet flat and hip-width apart and the hands behind the hips, fingers pointing toward the feet. Press the hands and feet down to lift the hips level with the knees: thighs and torso form one flat surface like a tabletop, knees bent 90° over the ankles, arms straight under the shoulders. The glutes, hamstrings and back muscles hold the hips up while the fronts of the shoulders and the chest lengthen.

Muscles in this pose

Working (contracting): Gluteus maximus, Hamstrings, Erector spinae, Rhomboid major, Triceps brachii

Stretching: Deltoid, Pectoralis major, Biceps brachii, Wrist flexors

Stabilizing: Quadriceps, Rotator cuff

Why these muscles work or stretch

Gluteus maximus · Working (contracting): Extends the hips to lift them
Hamstrings · Working (contracting): Help the glutes hold the hips up
Erector spinae · Working (contracting): Keeps the torso flat like a tabletop
Rhomboid major · Working (contracting): Draws the shoulder blades together to open the chest
Triceps brachii · Working (contracting): Straightens the elbows and bears weight
Deltoid · Stretching: The front of the shoulders lengthens
Wrist flexors · Stretching: Lengthened as the wrist bends back; still working to press the base of the fingers down and protect the wrist

Practice cues

Knees over the ankles; press the feet evenly into the floor
Lift the hips level with the knees; don't let them sag
Broaden the chest and keep the neck long, head in line with the torso

Benefits

Strengthens the glutes, hamstrings and back
Stretches the fronts of the shoulders and the chest
Strengthens the arms and wrists
May help counter forward-rounded shoulders

Cautions / contraindications

Avoid with wrist or shoulder injuries
Take care with neck pain; keep the head in line with the torso, not dropped back
If the elbows hyperextend, keep them slightly soft

Easier variations

Turn the fingers out to the sides or place the hands on blocks
Lift the hips lower and hold for a shorter time

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 18/10/2026

How to practice this pose (YogaWay, in Vietnamese)

Related poses

Upward Plank Pose Purvottanasana
Bridge Pose Setu Bandha Sarvangasana
Camel Pose Ustrasana
Bow Pose Dhanurasana
Three-Legged Downward Dog Eka Pada Adho Mukha Svanasana
One-Legged Bridge Pose Eka Pada Setu Bandha Sarvangasana

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)