Reverse Tabletop StrengthMECHANICSREVERSE TABLETOP STRENGTH “Solid” implies strength, yet in yoga, we can easily lose sight of how intentionally building the back body supports everything we do. Reverse Tabletop may look simple, but it asks a lot from the posterior...
Reverse Tabletop Strength
Reverse Tabletop Strength
MECHANICS
REVERSE TABLETOP STRENGTH
“Solid” implies strength, yet in yoga, we can easily lose sight of how intentionally building the back body supports everything we do. Reverse Tabletop may look simple, but it asks a lot from the posterior core: the Quadratus Lumborum, Erector Spinae, glutes, and the muscles between the shoulder blades all work together to lift and stabilize the spine.
Matt guides us through these drills while his wife, @dancinbecka, demonstrates each shape, showing how accessible movements can become powerful when done with purpose. The focus isn’t flashy transitions, it’s learning how to wake up the back body in ways that actually translate into better posture, stronger backbends, and more resilient shoulders. What seems basic becomes deeply effective when we slow down and recruit the right muscles.
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YOGA ASANA, CALISTHENICS, BODY WEIGHT TRAINING
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- Improve Joint Integrity, Mobility, Balance, Stability, and Muscular Health
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BRIDGE POSE ON YOUR BACK
We begin on our backs in Bridge Pose to establish spinal extension without the complexity of weight-bearing on the hands. Matt cues robot arms first, drawing the shoulder blades together as the heart lifts upward. From there, the hips rise using the buttock muscles, not momentum.
Interlacing the hands behind the back adds another layer, pressing the arms into the floor to activate the upper back. This creates a full posterior-chain engagement: glutes drive the pelvis up while the muscles between the shoulder blades help open the chest.
It’s a simple setup, but it teaches an important pattern, which is lift from the back body, not just the front core. Bridge becomes our rehearsal space for what Reverse Tabletop will soon demand.
WATCH THE VIDEO
REVERSE TABLETOP STRENGTH: BUILD A SOLID BACK
REVERSE TABLETOP DRILL
From Bridge, we transition into Reverse Tabletop. Hips lift, shoulders draw back, and the chest opens like Upward Dog, only now we’re facing the sky. Hand placement is personal; Matt reminds us to choose whatever feels best for the shoulders, since today’s priority is spinal strength.
Pressing through the heels activates the glutes, while the back muscles keep the pelvis buoyant. Then comes the unilateral challenge: lifting one knee at a time. As one leg floats, the pelvis naturally wants to dip and this is where the QL and spinal muscles step in.
Matt cues us to keep both sides of the pelvis level, switching legs and noticing imbalances. Flexed feet increase glute engagement, making the drill more demanding and more rewarding.
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STRAIGHTEN UP
Next, we refine alignment by starting in a Dandasana-like shape: shoulders back, heart open, shoulder blades drawing together. Only after establishing spinal extension do we kick down through the heels and send the hips skyward.
Matt emphasizes relaxing the front body so the back muscles do the real work. This isn’t about crunching, it’s about opening the chest while strengthening the spine. From here, we add controlled repetitions: lifting on the inhale, lightly tapping the hips down on the exhale, then rising again.
Each round reinforces the same message, which is to maintain shoulder position, keep the heart leading, and power the movement from the back body. These small pulses build endurance and coordination where we need it most.
300 HOUR ONLINE TEACHER TRAINING
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Master your skill set as a teacher through refined techniques, anatomy, biomechanics, sequencing, philosophy, meditation techniques, theming, yoga business, and much more!
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- Learn anatomy, biomechanics, asana techniques
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BUILD YOUR BACK, CHANGE YOUR PRACTICE
Reverse Tabletop teaches us that lasting strength comes from repetition, awareness, and effort. As Matt directs and his wife @dancinbedka demonstrates, we see how consistent engagement of the glutes, spinal muscles, and upper back creates a more supportive relationship with gravity.
By pairing Bridge, Reverse Tabletop, single-leg variations, and controlled lifts, we train the posterior chain to hold us upright, not just in this drill, but across our entire practice. Strong backs lead to better backbends, steadier arm balances, and healthier posture off the mat.
Sometimes the most transformative work happens in unassuming shapes. When we commit to building a solid back body, everything else starts to feel lighter.
If you’re ready to move beyond surface level strength and truly understand how to recruit your body’s potential with precision, join Matt inside his Yoga For Strength online immersion and experience these principles layered into a full, progressive yoga practices.
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Article by Trish Curling
Video Extracted From: Yoga For Strength Immersion
ONLINE ANATOMY COURSE
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