How to do a Table Pose Workout

Read time : 1.5 minutes

Overview

• Type: Yoga-inspired body-weight exercise
• Primary Focus: Flexibility, core strength, and balance
• Calories Burned: ~0.23 per repetition
• Repetitions: 8
• Difficulty Level: Medium
• Body Position: Lying (or tabletop)

Body Parts Targeted

Shoulders, Lower Back, Hamstrings, Quads

Description

This exercise blends the stability of a yoga table pose with a dynamic reach that enhances both flexibility and core engagement. It requires simultaneous balance and strength, making it ideal for improving neuromuscular coordination.

Purpose: Lower body strength and balance.

Common Mistakes:

• Sagging hips
• Failing to engage the core
• Overarching the neck

Tips:

• Keep the core tight to avoid arching the back.
• Don’t let the hips sag.
• Move with control to prevent strain.

Instructions

• Start on all fours (hands under shoulders, knees under hips).
• Extend one arm forward and the opposite leg back.
• Bend the extended leg and reach for it with the opposite arm.
• Hold briefly, emphasizing the stretch.
• Return to the start and alternate sides.

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