Tabletop Position

Tabletop Position is a simple but powerful yoga exercise that helps to improve posture , strengthen the back and core as well as create stability and balance. The exercise is often used as a basic position in many yoga exercises and training routines, and can be practiced by beginners and experts.

Correct form and technique

To perform Tabletop Position correctly, follow these steps:

  • Start on all fours with your hands placed just below your shoulders and your knees directly below your hips.
  • Keep your back straight and engage your core by gently pulling your navel in towards your spine.
  • Distribute weight evenly between hands and knees and look forward slightly to maintain a neutral neck.
  • Make sure to breathe calmly and steadily through the nose.

Watch the video here for a visual review of proper form and technique:

Common Errors

Avoid these typical mistakes when performing Tabletop Position:

  • Weakened core : Many forget to keep the core engaged, which can lead to a slack posture. Keep the navel pulled in for support.
  • Squeezed shoulders : Avoid squeezing your shoulders as this can lead to tension in your neck. Keep your shoulders relaxed and down.
  • Lifted back : Make sure the back is neutral without lifting the lower back or rounding the back.

Modifications and Variations

Tabletop Position can be easily adjusted for different levels:

  • For beginners : Start with a pillow under the knees for extra support and comfort.
  • Advanced variation : Try lifting an arm or leg to increase the challenge and strengthen balance.

Repetitions and Sets

For those who want to use Tabletop Position as a dynamic exercise, try the following:

  • Hold the position for 30-60 seconds and repeat 2-3 times.
  • Alternatively, you can do 10-15 repetitions of raised arms and legs in different variations.

Breathing tips

It is important to focus on your breathing during Tabletop Position:

  • Breathe in through your nose while maintaining a stable core.
  • Exhale slowly and controlled to maintain a calm rhythm.

Visual Angles and Perspectives

To get the best understanding of Tabletop Position, try viewing the exercise from different angles:

  • From the side: This helps you see the alignment of the spine and hips.
  • From the Front: This perspective can help ensure hands and knees are aligned.
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