Reverse Tabletop

Ardha Purvottanasana

Lift the pelvis from sitting with bent knees to form a reverse tabletop.

Ardha means half; purvottana means extension of the front body.

Movement guidance

Preparation
Sit with knees bent, feet grounded, and hands behind the pelvis.
Entry and alignment
Press through both hands and feet to lift the torso like a table, keeping the head comfortable.
Hold and breathe
Distribute support evenly and avoid letting the knees spread sideways. Keep breathing comfortably without holding your breath.
Exit and next movement
Maintain hand and foot support while slowly lowering the hips.