Table Top
Maya - Pose Assistant
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Benefits
Table Top Pose is a foundational neutral posture on hands and knees. It serves as a starting point for many other poses, helps establish core engagement, and promotes proper spinal alignment.
Practice Guide
Start on your hands and knees.
Place your hands directly under your shoulders, shoulder-width apart, with fingers spread wide.
Place your knees directly under your hips, hip-width apart. Tops of feet can be flat on the floor or toes tucked under.
Your back should be flat, like a tabletop, from the crown of your head to your tailbone. Engage your core gently to support your spine.
Keep your neck long, gaze down between your hands or slightly forward.
Distribute your weight evenly between your hands and knees.
Hold, breathing steadily. This is often a transition or starting pose.
Modifications
Place a folded blanket under knees for padding.
If wrists are sensitive, come onto fists or forearms (though this changes the pose significantly towards Forearm Table Top).
Ensure hands are directly under shoulders and knees under hips for optimal joint stacking.
Safety Notes
⚠Acute wrist injury (modify to fists or forearms, or avoid pressure)
⚠Acute knee injury (use ample padding, avoid if painful)
Anatomy
Muscles Targeted
Muscles Stretched
What's Next?
Maya suggests trying these poses:
Focus Areas
Yoga Styles
Sequencing
✨ Maya's Tips
These insights help Maya understand how this pose flows with others when creating sequences and classes.