[Pose Of the Week] Stabilize In Table Pose (Beginner)

Stabilize your entire body in Table Pose…

Table Pose (Bharmanasana) – also known as Table Top Pose, All-Fours Pose, or Quadriped Pose – is a foundational yoga pose that is the starting point for many other yoga poses, and is also often used as a transitional pose during floor sequences.

This grounding pose helps to lengthen and realign the spine, while toning the arms, shoulders, and core. Common variations include Balancing Table (Bird Dog) Pose, and Tiger Pose.

You may wish to place a folded blanket under the knees for comfort, especially if you have sensitive knees. You can also do this pose resting your weight on your fists instead of your palms to reduce pressure on your wrists.

Those with recent or chronic injuries to the wrists or knees should avoid this pose.

How to Do Table Pose:

1. Come to the floor on your hands and knees. Bring the knees hip width apart, with the feet directly behind the knees. Bring the palms directly under the shoulders with the fingers facing forward.

2. Look down between the palms and allow the back to be flat. Press into the palms to drop the shoulders slightly away from the ears. Press the tail bone towards the back wall and the crown of the head towards the front wall to lengthen the spine.

3. Breathe deeply and hold for 1-3 breaths.

Learn More at YogaBasics.com or watch this video for some helpful alignment tips…


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