How To Do A Yoga Crab Pose

How To Do A Yoga Crab Pose

Crab Pose—also called Reverse Tabletop—is a great beginner-friendly yoga pose that strengthens your arms, core, and back while gently opening your chest and shoulders. It’s a mild backbend that also improves posture and brings a sense of balance to your body and mind.

In this easy-to-follow guide, we’ll walk you through how to do Crab Pose safely, how to modify it if needed, and the many benefits it can bring to your yoga practice. Be sure to visit our Yoga Mat Collection Page for gear that supports your journey.

🧘♀️ What is Crab Pose?

In Sanskrit, Crab Pose is known as Ardha Purvottanasana, which means "Half Upward Plank." It’s a pose where you sit, press into your hands and feet, and lift your hips—like making a tabletop with your body. It’s a gentle but effective way to build strength and increase flexibility.

✅ How to Do Crab Pose: Step-by-Step

1. Get Into Position

  • Sit on the floor with your knees bent and feet flat, hip-width apart.

  • Place your hands behind you, shoulder-width apart, with fingers pointing toward your body or slightly out to the sides if that’s more comfortable.

2. Lift Into the Pose

  • Inhale and press into your hands and feet.

  • Lift your hips up so your torso is parallel to the ground.

  • Keep your knees stacked over your ankles and shoulders over your wrists.

3. Hold the Pose

  • Engage your core and glutes to stay lifted.

  • Breathe slowly and evenly.

  • Stay here for 3–5 breaths or as long as comfortable.

4. Come Back Down

  • Exhale and gently lower your hips back to the floor.

  • Take a moment to rest before repeating the pose or moving on.

🛠 Common Challenges and Simple Fixes

🔹 Problem: Hips Won’t Stay Level

  • Don’t worry! Just lift as high as you comfortably can.

  • Over time, you’ll build the strength to lift higher.

  • Add upper body and core exercises to help improve this.

🔹 Problem: Shoulder Discomfort

  • Try turning your hands outward slightly.

  • If it’s still uncomfortable, take a break and stretch your shoulders first.

  • You can also try a bridge pose (lying down and lifting hips) as a gentle alternative.

🔹 Warm Muscles After the Pose

  • Feeling warmth or light soreness in your arms or core afterward is totally normal.

  • It just means your muscles were working!

💪 Benefits of Crab Pose

Physical Benefits:

  • Stronger arms and shoulders – Especially the triceps and deltoids.

  • Toned core – Lifting your hips activates your abdominal muscles.

  • Better posture – This pose opens your chest and strengthens your back.

  • Improved flexibility – Gently stretches your chest, belly, and hip flexors.

Mental & Emotional Benefits:

  • Reduces stress – Deep breathing helps calm your mind.

  • Improves focus – Holding the pose builds concentration.

  • Boosts self-awareness – Connecting with your body helps you stay present and grounded.

🧘♀️ Explore our Yoga Bolster Collection Page to enhance comfort and support during your practice.

💡 Pro Tips

  • Practice Crab Pose on a non-slip yoga mat for safety and stability.

  • Keep your neck neutral—avoid dropping your head too far back.

  • Don’t force the pose. Let your body open up naturally with regular practice.

  • Use yoga blocks under your hands if you need a little extra lift or support.

🌟 Final Thoughts

Crab Pose is a great way to build strength, increase flexibility, and reconnect with your breath. Whether you’re just starting yoga or have been practicing for years, this pose offers something valuable for everyone.

Remember:
Yoga is about progress, not perfection. Listen to your body, make adjustments when needed, and enjoy the journey.


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