Table Top

Benefits:
  • Improves core strength
  • Improves posture
  • Develops foundational strength for other poses
Cues:
  • Starting on hands and knees place the hands shoulder width apart with the fingers spread wide
  • Ensure that your shoulders over elbows and elbows over wrists with the elbow pit facing forward
  • Bring the knees hip width apart with hips directly over the knees
  • Tuck your toes
  • Feel the spine long from tailbone to the crown of the head
  • Draw the ribs towards the spine and the spine towards ribs
  • Draw the belly button to spine and the spine to the belly button
Common Errors:
  • Knees are behind the hips
  • Knees are either narrower or wider than hip distance
  • Spine is not fully extended
Modifications:
  • Coming on to forearms rather than the hands
  • ​Untucking the toes
Cautions:
  • Knees are sensitive to placing weight on them
  • Wrist pain
Alternative Poses:

Anatomy

Lengthening:
  • ​
Strengthening: