How to Do the Table Pose in Yoga
The Table Pose is a basic pose that is the starting point for poses such as Balancing Table and the Cat and Cow series. The pose is deceptively simple, but it is important to learn proper alignment. Follow these simple steps to perform a perfectly aligned Table Pose that will enable you to move fluidly through more challenging variations after you have mastered the basics.
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Instructions
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Begin on your hands and knees. Make sure that your palms are directly below your shoulders. Position your knees hip-width apart, with your toes pointed behind you.
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Root down through your hands and spread your fingers wide, imagining a piece of pie between each finger.
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Keep your neck long and fix your gaze several inches in front of you.
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Hold the pose for five to 10 breaths, feeling the opening in your shoulder blades and the back of your body.
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Now that you’ve got the basic pose, experiment with alternating between arching your back and gazing down and dropping your belly. You can also practice balancing by extending your right arm and left leg and switching sides.
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