Ardha purvottanasana, the reverse tabletop yoga pose that increases flexibility, achieves a flat stomach and improves self-esteem

Regardless of the type of yoga you choose, the truth is that you will always find one that suits your possibilities and goals. Hatha or vinyasa yoga? It’s up to you. And the pose you have here, Ardha purvottanasana, is related to the phalakasana, but with some variations that make it great for beginners that seek to improve flexibility, promote a flat stomach and, very carefully, improve self-esteem.

How to Do Ardha Purvottanasana Right

To perform in the pose, sit with your legs outstretched in dandasana (staff pose). Bend your knees and bring your feet toward your sit bones, those bones that we have in the buttocks and that you can feel if you sit on your own hands with open palms. Pressing those palms against the mat, she begins to lift the hips toward the sky until the thighs are parallel to the ground.

It is important to keep your knees at a 90-degree angle to your thighs. The toes have to point towards the end of the mat. A yoga block can be placed between the thighs to ensure correct alignment. And the palms of the hands should be directly below the shoulders with the fingers pointing towards the feet. Finally, take your eyes to the sky and maintain the posture six to eight breaths. To come out of the pose, gently lower your sit bones down to the mat.

Benefits of the Ardha purvottanasana

Ardha purvottanasana is also known as the crab pose or the reverse tabletop pose. Although initially it seems a difficult position to do, it is not at all. In exchange, you can enjoy countless benefits. For example, it strengthens the shoulders, arms, and wrists while promoting heart and lung health. Also f strengthens the core and helps relieve physical stress.

But there are also huge spiritual benefits. Thus, practicing Ardha purvottanasana is said to activate the anahata chakra (heart), which is associated with love, consciousness and creativity. It also promotes the flow of prana, thus improving physical and mental well-being, and fosters self-esteem, forgiveness, and acceptance.