Staff to Reverse Tabletop Flow

Daṇḍāsana — Ardha Pūrvottānāsana

Staff to Reverse Tabletop Flow
CategoryWarm-Up TypeStrength LevelBeginner Hold40 sec MusclesArms, Shoulders, Core, Legs, Chest BreathingInhale hips up to Reverse Tabletop, exhale to sit in Staff Pose

How to do it

  1. EnterSit with your legs straight and your spine lengthening up. Place your palms behind your hips, fingers pointing forward.
  2. HoldInhale, bend your knees, plant your feet, and lift your hips: thighs and torso in one line, knees over your feet. Exhale, lower your hips and straighten your legs. Keep your shoulders down.
  3. ExitLower your hips, straighten your legs, and shake out your hands.

Benefits

Strengthens the arms, shoulders, and glutes, opens the chest after desk work.

Cautions

  • Wrist and shoulder injuries

This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.

Counterpose

Seated Forward Fold Seated Forward Fold Beginner

Where it appears

  • Wrists After Typing 12 min · Intermediate · voice-guided in the app subscription
  • Spine Wave 13 min · Intermediate · voice-guided in the app subscription

Similar poses

Mountain Pose with Side Bend Mountain Pose with Side Bend Beginner Neck Warm-Up Neck Warm-Up Beginner Shoulder Rolls Shoulder Rolls Beginner Wrist Warm-Up Wrist Warm-Up Beginner Hip Circles Hip Circles Beginner Cat-Cow Cat-Cow Beginner

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