What is Crab Pose?

Crab pose, also known as reverse table top and ardha purvottanasana in Sanskrit, is a mild beginner’s backbend that strengthens the arms and improves posture. With the hands aligned under the shoulders and feet under the knees, the yogi uses strength to keep their front body lifted toward the sky.

Instructions

Sit on the buttocks with the knees bent, feet hip distance wide and flat on the floor.

Place the hands on the floor behind you, shoulder distance wide and fingers pointing in.

Inhale and lift the hips, bringing the torso parallel to the floor. The feet should be under the knees and hands under the shoulders.

Breathe while holding the pose.

Exhale and lower.