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Yoga Pose of the Week – Reverse Table Top

reverse table top yoga pose 1

This pose, at first glance looks harmless and simple. But getting into Reverse Table Top for most athletes, can be almost impossible. But there is hope, and a good reason this pose is really important.

The purpose of this pose is to stretch the front of the shoulders and the biceps, a place that gets pummeled during workouts with Ring Dips, Muscle Ups and Bench Press, which also happens to be an area of the body that is often overlooked. With this pose, there is no excuse.

Muscles Stretched

Pectoralis Major

Anterior Fibers of Deltoid

Biceps/ Biceps Tendon

Alignment and Execution Tips

Start seated with your feet on the ground and hips distance apart. Toes are pointing forward and your hands are behind you. Fingers are pointing toward your heels.

Extend your hips up as you ground through your heels.

Squeeze your shoulder blades together.

Lift the front of your chest up and feel your collarbones widen. Keep your head and neck in a neutral position.

Shift your hips forward.


The Reverse Table Top yoga pose keeps the front of the chest and shoulders open.

WOD Movements


Push Ups

Ring Dips


You can find out more information on the benefits of yoga and functional fitness at

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