Reverse Table Top Pose is called Ardha Purvottanasana in Sanskrit. ‘Ardha’ means ‘half, ‘purva’ means ‘east’, ‘uth’ means ‘intense’ and ‘taan’ means ‘to stretch’. That is, intense stretch of east side.
The pose strengthens wrists, hands, shoulders, legs and thighs. Since the hip and spine are pushed upwards against gravity, it stretches not only the spine, back muscles and hips but also the front part of the body. Hence, the pose stimulates proper function of all organs and also promotes blood flow to brain. These are the main benefits and the strengthening of hands and legs are associated benefits.
Other Benefits of Reverse Table Top Pose
- It boosts lung health.
- It energizes the whole body.
- It relieves stress.
Instructions
- Sit down on the mat in Staff Pose.
- Bend your legs and place the feet on the floor.
- Place your hands a few inches away from the buttock. The fingers should be pointed in your direction.
- With the palms and feet firmly on the floor, inhale as you lift your hips off the floor till your body is in one line from chest to knee.
- Your wrists should be aligned to your shoulders and ankles should be aligned to your hips.
- Drop your head backwards so your chin is up facing the ceiling
- Hold the pose for 20 seconds. Relax and assume Staff Pose.
Note
Those with severe pain in back, hips, shoulders and wrists should refrain from practicing the pose.
Those with neck pain can be the neck straight or tuck the chin in so it is closer to the chest.
Lift the hip as much as your flexibility allows.
If holding the pose for the mentioned duration is difficult, place blankets or yoga blocks underneath the hips.
Yoga Pose for Day 29 – Seated Mountain Pose (Parvatasana)
‘Parvata’ in Sanskrit means ‘mountain’. It is believed to have acquired the name as the body resembles the shape of mountain while in the pose. Downward Facing Dog Pose is also called Parvatasana. The spine gets strengthened and stable and the body gets strong with regular practice of Seated Mountain Pose.
Yoga Pose for Day 27 – Staff Pose (Dandasana)
A very simple pose to look at, Staff Pose is an excellent pose for strengthening the back. ‘Dandu’ in Sanskrit means ‘staff’ and ‘spine’. Staff Pose stretches the spine and also aids in proper breathing. The pose helps to focus on the flow of prana throughout the body.
Yoga Pose for Day 26 – Half Spinal Twist (Ardha Matsyendrasana)
‘Ardha’ in Sanskrit means ‘half’, ‘matsya’ means ‘fish’, ‘indira’ means ‘king’ and hence, the pose is called Half Lord of the Fishes Pose and also is referred to as Half Spinal Twist named after the twist involved in the pose. It is also believed that the pose is named after a yogi called Matsyendrar.
