{"id":67014,"date":"2023-10-04T12:09:49","date_gmt":"2023-10-04T12:09:49","guid":{"rendered":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/table-top-3\/"},"modified":"2023-10-04T12:36:07","modified_gmt":"2023-10-04T12:36:07","slug":"reverse-table-top-ardha-purvottanasana","status":"publish","type":"yoga_pilates_poses","link":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/reverse-table-top-ardha-purvottanasana\/","title":{"rendered":"Reverse Table Top"},"content":{"rendered":"<p>Begin in Staff Pose (Dandasana) with legs extended. Place hands a few inches behind the hips, fingers pointing forward. Press into palms and lift hips, creating a straight line from head to knees. Keep feet hip-width apart and flexed. Engage core and thighs. Relax shoulders away from ears, lengthening the neck. Hold for a few breaths. To exit, gently lower hips to the floor.<\/p>\n<h2><strong>Yoga Lesson Plan: Embracing Strength with Reverse Table Top Pose<\/strong><\/h2>\n<p><strong>Aims and Objectives:<\/strong><\/p>\n<p>Develop strength in the upper body, including the arms, shoulders, and wrists.<\/p>\n<p>Improve flexibility in the spine, hip flexors, and chest.<\/p>\n<p>Enhance body awareness and alignment.<\/p>\n<p>Cultivate mindfulness and breath awareness.<\/p>\n<p><strong>Class Duration:<\/strong> 60 minutes<\/p>\n<p><strong>Materials Needed:<\/strong> Yoga mats, yoga blocks (optional)<\/p>\n<p><strong>Class Outline:<\/strong><\/p>\n<p><strong>Centering (5 minutes):<\/strong><\/p>\n<p>Begin in a comfortable seated position such as <a href=\"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/easy\/\" target=\"_blank\" rel=\"noopener\">Easy Pose<\/a>.<\/p>\n<p>Invite students to close their eyes, take a few deep <a href=\"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/abdominal-breath\/\" target=\"_blank\" rel=\"noopener\">Yogic belly breaths<\/a>, and centre their minds.<\/p>\n<p>Set a positive intention for the practice, focusing on building strength and self-awareness.<\/p>\n<p><strong>Warm-Up (10 minutes):<\/strong><\/p>\n<p>Start with gentle neck and shoulder rolls to release tension.<\/p>\n<p>Transition into <a href=\"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/cat-cow\/\" target=\"_blank\" rel=\"noopener\">Cat-Cow stretches<\/a> to warm up the spine.<\/p>\n<p>Move through a few rounds of <a href=\"https:\/\/georgewatts.org\/product\/sun-salutations-yoga-lesson-plan-bundle\/\" target=\"_blank\" rel=\"noopener\">Sun Salutations<\/a> (Surya Namaskar A) to awaken the body.<\/p>\n<p><strong>Standing Poses (15 minutes):<\/strong><\/p>\n<p>Progress into standing poses like <a href=\"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/warrior-i-2\/\" target=\"_blank\" rel=\"noopener\">Warrior I<\/a>, <a href=\"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/warrior-ii\/\" target=\"_blank\" rel=\"noopener\">Warrior II<\/a>, and <a href=\"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/triangle\/\" target=\"_blank\" rel=\"noopener\">Triangle<\/a>, linking breath with movement.<\/p>\n<p>Emphasize grounding through the feet and stability through the core.<\/p>\n<p><strong>Seated Stretches (10 minutes):<\/strong><\/p>\n<p>Transition to seated poses like <a href=\"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/head-to-knee\/\" target=\"_blank\" rel=\"noopener\">Janu Sirsasana<\/a> (Head-to-Knee Forward Bend) and <a href=\"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/seated-forward-bend\/\" target=\"_blank\" rel=\"noopener\">Paschimottanasana<\/a> (Seated Forward Bend) to stretch the hamstrings, hip flexors, and spine.<\/p>\n<p>Use props like blocks to support students in forward bends if needed.<\/p>\n<p><strong>Hip Openers (5 minutes):<\/strong><\/p>\n<p>Guide students through hip-opening poses such as <a href=\"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/half-pigeon\/\" target=\"_blank\" rel=\"noopener\">Half Pigeon Pose<\/a> and <a href=\"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/butterfly\/\" target=\"_blank\" rel=\"noopener\">Butterfly<\/a> Pose to prepare for Reverse Table Top.<\/p>\n<p>Encourage them to focus on deep, mindful breathing to release tension in the hips.<\/p>\n<p><strong>Reverse Table Top Prep (5 minutes):<\/strong><\/p>\n<p>Teach the preparatory poses like <a href=\"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/bridge-2\/\" target=\"_blank\" rel=\"noopener\">Bridge Pose<\/a> (Setu Bandhasana) to warm up the spine and engage the glutes.<\/p>\n<p>Remind students to engage their core and lift their hips toward the ceiling.<\/p>\n<p><strong>Peak Pose: Reverse Table Top (10 minutes):<\/strong><\/p>\n<p>Break down the steps to Reverse Table Top:<\/p>\n<p>Begin in a seated position with knees bent and feet flat on the mat.<\/p>\n<p>Place hands behind the hips, fingers pointing toward the feet.<\/p>\n<p>Press into the hands and feet to lift the hips, creating a reverse tabletop shape.<\/p>\n<p>Keep the chest open, shoulders relaxed, and neck long.<\/p>\n<p>Hold the pose for several breaths, emphasizing strength in the arms and flexibility in the spine.<\/p>\n<p>Offer modifications and props as needed for students at different levels.<\/p>\n<p>Encourage students to maintain steady breath and alignment.<\/p>\n<p><strong>Cool Down (5 minutes):<\/strong><\/p>\n<p>Guide students through gentle twists (e.g. <a href=\"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/half-butterfly-twist\/\" target=\"_blank\" rel=\"noopener\">Half Butterly Twist<\/a>) and a supine spinal twist (e.g. <a href=\"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/supine-twist-strap\/\" target=\"_blank\" rel=\"noopener\">Supine Twist With Strap<\/a>) to release any tension in the spine.<\/p>\n<p>Transition into <a href=\"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/savasana\/\" target=\"_blank\" rel=\"noopener\">Savasana<\/a> (Corpse Pose) for relaxation.<\/p>\n<p><strong>Closing (5 minutes):<\/strong><\/p>\n<p>Have students return to a seated position (e.g.\u00a0<a href=\"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/easy\/\" target=\"_blank\" rel=\"noopener\">Easy Pose<\/a>).<\/p>\n<p>Lead a short pranayama exercise, focusing on breath awareness and gratitude (e.g. <a href=\"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/alternate-nose-ujjayi-breath\/\" target=\"_blank\" rel=\"noopener\">Alternate Nose Ujjayi Breath<\/a>).<\/p>\n<p>Invite students to set an intention for the remainder of their day.<\/p>\n<p><strong>Closing Remarks (5 minutes):<\/strong><\/p>\n<p>Thank your students for their practice.<\/p>\n<p>Encourage them to carry the strength and mindfulness gained in class into their daily lives.<\/p>\n<p>Provide any resources or recommendations for further practice or study such as <a href=\"https:\/\/georgewatts.org\/yoga-lesson-plans\/\" target=\"_blank\" rel=\"noopener\">yoga lesson plans<\/a>.<\/p>\n<p>This lesson plan aims to help students build strength, flexibility, and awareness while working towards <em>Reverse Table Top<\/em> as the peak pose. Modify the class based on your students&#8217; levels and needs, and always prioritize safety and proper alignment.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Begin in Staff Pose (Dandasana) with legs extended. Place hands a few inches behind the hips, fingers pointing forward. Press into palms and lift hips, creating a straight line from head to knees. Keep feet hip-width apart and flexed. Engage core and thighs. Relax shoulders away from ears, lengthening the neck. Hold for a few [&hellip;]<\/p>\n","protected":false},"featured_media":67016,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":""},"pose_category":[117,30],"pose_types":[33,35,41,192,45,38,39,49],"pose_anatomy":[52,53,54,57,58,62],"pose_chakras":[64,65],"pose_therapy":[82,87,88,89],"pose_drishti":[],"pose_dosha":[101,100],"pose_meridian_lines":[],"class_list":["post-67014","yoga_pilates_poses","type-yoga_pilates_poses","status-publish","format-standard","has-post-thumbnail","hentry","pose_category-seated-floor-yoga-lesson-planner","pose_category-yoga-lesson-planner","pose_types-arm-balance","pose_types-balance","pose_types-inversion","pose_types-object","pose_types-seated-floor","pose_types-strengthen","pose_types-stretch","pose_types-supine","pose_anatomy-arms-shoulders","pose_anatomy-biceps-triceps","pose_anatomy-core","pose_anatomy-knees","pose_anatomy-lower-back","pose_anatomy-wrists-arms","pose_chakras-base","pose_chakras-sacral-centre","pose_therapy-headaches","pose_therapy-leg-congestion","pose_therapy-poor-posture","pose_therapy-stress","pose_dosha-kapha","pose_dosha-pitta"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>How to teach Reverse Table Top Pose (Ardha Purvottanasana)<\/title>\n<meta name=\"description\" content=\"How to teach Reverse Table Top Pose (Ardha Purvottanasana). 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