Tabletop
Tabletop is a neutral base on hands and knees. It teaches shoulder and core stability and is used as a transition throughout most yoga classes.
- Level
- Beginner
- Family
- Core
- Hold
- 5–10 breaths
- Works
- Wrists, shoulders, core
- Push the floor away
- Long spine from tail to crown
- Elbow creases face each other
Step by step
How to do Tabletop
Begin Come onto your hands and knees on the mat.
- 01
Place hands under shoulders, fingers spread wide, middle fingers pointing forward.
- 02
Place knees under hips, hip-width apart, tops of the feet down.
- 03
Press evenly through the whole hand, especially the base of the index finger and thumb.
- 04
Draw the navel gently toward the spine to support the lower back.
- 05
Lengthen from tailbone to crown so the spine is long and roughly flat.
- 06
Gaze at the floor slightly ahead of the hands, keeping the neck in line.
- ↩
Coming out. Sit back toward your heels into Child's Pose, or move on to Cat–Cow.
Breath
Easy nasal breathing; let the belly move with the breath while the spine stays steady.
Focus
Neutral spine and shoulder stability
Why practise it
Builds wrist and shoulder strength and core awareness; a gentle warm-up for the spine.
Alignment & cues
Wrists under shoulders, knees under hips, neck in line with the spine.
Teacher’s cues
- “Push the floor away”
- “Long spine from tail to crown”
- “Elbow creases face each other”
Common mistakes
Sinking into the shoulders, locking the elbows and letting the lower back sag.
Make it yours
Every body is different. Use props and variations freely — they are not a lesser version of the pose.
Easier
Pad the knees with a blanket. For sensitive wrists, make fists or come onto forearms.
Variations
- Bird Dog: extend opposite arm and leg
- Toes tucked for a foot stretch
Props
- Folded blanket under knees
- Wedge or rolled mat edge under wrist heels
Where it fits in a flow
Warm up with the poses on the left, then move into the ones on the right.
This pose
Follow with
Practise with care
Safety
Modify for wrist or knee pain; avoid long holds on all fours if kneeling is painful.
Educational guidance, not medical advice. Stop if you feel sharp pain, pinching or dizziness, and check with a qualified teacher or health professional if you are pregnant, injured or managing a health condition.
In the tradition
A modern teaching posture rather than a classical asana; widely used as a neutral base.
Questions
How do I protect my wrists in Tabletop?
Spread the fingers, press through the knuckles, and try a folded mat under the wrist heels or come onto forearms.