Balancing Table

utthita cakravākāsana•उत्थित चक्रवाकासन
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Balancing Table
Strength•Balancing•Intermediate•
M

Maya - Pose Assistant

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Benefits

Balancing Table (Bird Dog) is a foundational core strengthening pose that improves balance, coordination, and stability. It strengthens the core, back, and glutes while teaching proper spinal alignment and opposite limb coordination.

Practice Guide

1

Start in Table Top pose with hands under shoulders and knees under hips.

2

Engage your core to maintain a neutral spine throughout the movement.

3

Simultaneously extend your right arm forward and left leg back, keeping them parallel to the floor.

4

Keep your hips level and avoid rotating your torso. Your extended arm and leg should form a straight line with your spine.

5

Hold for several breaths, focusing on balance and core engagement.

6

Lower your arm and leg back to Table Top with control.

7

Repeat on the opposite side (left arm, right leg).

Modifications

Start by lifting only the arm or only the leg before combining both.

Place a block between the extended hand and wall for arm support.

Use a folded blanket under knees for padding.

Keep the extended limbs lower if balance is challenging.

Safety Notes

⚠Acute wrist injury (modify to forearms or avoid)

⚠Acute knee injury (use padding or avoid)

⚠Severe lower back pain (maintain neutral spine, avoid if painful)

Anatomy

Muscles Targeted

Core (transverse abdominis, obliques, multifidus)
Spinal extensors
Glutes (extended leg)
Shoulders (extended arm)
Hip stabilizers

Muscles Stretched

Hip flexors (extended leg, mildly)
Shoulders (extended arm, mildly)

What's Next?

Maya suggests trying these poses:

Childs

Gentle counter to release and balance

BeginnerTry This →

Focus Areas

Core StrengthBalance CoordinationSpinal StabilityProprioceptionFunctional MovementBack Strengthening

Yoga Styles

Also practiced in
VinyasaHathaPowerPrenatalTherapeutic
VinyasaCan be done dynamically, flowing between sides or adding movement
HathaHold for longer periods, focus on alignment and breath
TherapeuticUse props for support, focus on rehabilitation
PrenatalExcellent for core strength during pregnancy, avoid if uncomfortable

Sequencing

Warm-up Poses

Table TopCat Cow

Counter Poses

ChildsTable TopCat Cow

✨ Maya's Tips

These insights help Maya understand how this pose flows with others when creating sequences and classes.

Excellent Core Strengthening Pose For Building Stability And CoordinationTeaches Opposite Limb Coordination Essential For Functional MovementGreat For Warming Up The Core And Back MusclesCan Be Made Dynamic By Alternating Sides Or Adding MovementPopular In Vinyasa Flows For Core WorkTherapeutic Benefits For Back Pain Prevention