Balancing Table Top is a balance pose we practice on the floor on our hands and knees. We begin by extending one leg, then one arm, and finally extending one opposite arm and leg at the same time. Balancing Table Top strengthens our core, our shoulders, and provides balance practice. Balance is extremely important while we are young and as we age. Good balance helps us throughout our lives to help prevent falls and fractures.
We begin our practice in Table Top. We often move into Table Top from a Seated position, but can also transition from Forward Fold (stepping back to our hands and knees), Child’s Pose and Downward Dog.
Moving into Table Top from a seated position, we gently bring our knees to our chest, feet flat on the floor. Mindfully roll our knees to one side and continue rolling until we are on our hands and knees. In Table Top position the tops of our feet flat on the floor. (if we need to protect our knees, we can fold/double up our mat under our knees for protection.)
Our shoulders are directly over our wrists. (If we wish to protect our wrists, we can use “fists for wrists” (making a fist and placing the flat side on the floor).
We push through our shoulders, raising our chest up being careful not to sink into our shoulders. Our gaze is toward the floor as we extend the crown of our head forward.
We pull our belly button up toward our spine, keeping our spine long.
Our hips are directly over our knees, feet flat on the floor.
We take one deep inhale and exhale.
Balancing Extending One Leg
On our next inhale, we continue to push through our shoulders and arms into the ground, and extend our right leg back. We push back through our heel, creating a straight line from the crown of our head through our spine out through our heel.
On the exhale, we return our knee directly under our hip.
On the next inhale we continue to push through our shoulders and arms into the ground, and extend our LEFT leg back. We push back through our heel, creating a straight line from the crown of our head through our spine out through our heel.
On the exhale, we return our knee directly under our hip.
Repeat 5 times on each side.
Balancing Extending One Arm
Once we practice balancing with each extended leg, we practice extending each arm. On our next inhale, we continue to push through our shoulders and arms into the ground, and extend our right arm forward. We reach forward with our finger tips, creating a straight line from the crown of our head through our spine to our tailbone.
On the exhale, we return our arm directly under our shoulder.
On the next inhale we continue to push through our shoulders and arms into the ground, and reach our LEFT arm forward. We push back down through our shoulders, reaching our fingertips forward creating a straight line from the crown of our head through our spine to our tailbone.
On the exhale, we return our arm directly under our shoulder.
Repeat 5 times on each side.
Balancing One Arm/One Leg
Once we practice balancing with each leg and each arm, we will practice extending an opposite leg and arm at the same time.
On our next inhale, we continue to push through our shoulders and arms into the ground. We extend our right arm forward and our left leg back. We reach forward with our right finger tips and extend back with our left leg creating a straight line from the tips of our fingertips to the the heel of our left leg. Reaching and stretching.
On the exhale, we return our arm directly under our shoulder and our knee directly under our hip.
On the next inhale we continue to push through our shoulders and arms into the ground. We extend our left arm forward and our right leg back. We reach forward with our left finger tips and extend back with our right leg creating a straight line from the tips of our fingertips to the the heel of our right leg. Reaching and stretching.
On the exhale, we return our arm directly under our shoulder and our knee directly under our hip.
Repeat 5 times on each side.