Like mountain pose, table top pose is great for developing better awareness of correct body alignment. It’s also the foundation/starting pose for a number of poses. Table top pose is one of those poses that I would suggest you take a picture of yourself in to help you see and better understand your alignment.
My hips never used to be stacked directly above my knees when I first started practicing this pose and I had no clue! It felt like my alignment was right, however it wasn’t until I saw a picture of myself that I realized that my alignment was way off. Once you’re able to see yourself in this pose and adjust, you start to get a better idea of what it feels like when your hips are directly above your hips and your shoulders are directly above your wrists.
That second one is especially important for poses like side plank pose where incorrect alignment can lead to an injury in your shoulders or wrists.
Read This: How to do Downward Facing Dog
How to do Table Top Pose
Coming into table top isn’t complicated at all. You can begin from almost any pose like a kneeling or seated position. You can even come into if from downward facing dog. Coming to your hand and knees, adjust yourself so that your hips are stacked directly above your knees and your shoulders are directly above your wrists.
Make sure your belly is drawing in towards your spine to keep your core engaged and protect your lower back. Keep your gaze focused on a point a few inches in front of your palms – this helps to prevent pressure in the neck. Just like in mountain pose, ensure that you’re tilting your pelvis slightly forward in order to prevent compression of your lower back.
- Improves alignment
- Increases body awareness
If it hurts your knees or wrists when you practice this pose, feel free to place a folded blanket under your knees or make fists to protect your wrists.
So what do you think? After seeing how to do table top pose correctly, have you been practicing it right or wrong? Leave a comment below, let’s chat.
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