Pose of the Month: Tabletop & Cat/Cow

The pose of the month for February is actually two poses, but they’re nearly always presented together in a series.

Tabletop is a great transition pose between kneeling asanas. It is ideal for resetting after a chest-opening posture, and provides a perfect opportunity to check in with your body. You get to stretch your entire spine very specifically, and see how your left side feels when compared to your right side.

Finding yourself in Tabletop position is easy:

[if !supportLists]1. [endif]Place both your hands in front with palms on floor facing forward.

[if !supportLists]2. [endif]Raise yourself up and support yourself on the palms and the knees.

[if !supportLists]3. [endif]Adjust and bring the palms under your shoulders.

[if !supportLists]4. [endif]Take the tail bone backwards and stretch your neck forwards to make the spine straight.

This is also the ideal position to transition into Cat/Cow. The flow between Cat and Cow creates a gentle breath-synchronized movement and is the easiest vinyasa to remember. The combination of poses can help relieve stress from many issues:

[if !supportLists]● [endif]menstrual cramps

[if !supportLists]● [endif]lower back pain

[if !supportLists]● [endif]sciatic pain

Practicing Cat/Cow Pose increases flexibility of the neck, shoulders, and spine. To move into Cow Pose, inhale as you lift the crown of your head up toward the ceiling, press your chest forward, stretch your tailbone directly behind you as far as you can. Look up and press your belly button toward the ground.

Transition through Tabletop and then move into Cat Pose. Exhale as you draw the center of your back up to the ceiling and drop your tailbone and the crown of your head to the floor. Pull your pelvic bone slightly forward and let your head hang heavy. This transition between movements also stretches the muscles of the hips, back, abdomen, chest, and lungs.

Repeat the transition between Cat and Cow poses along with the accompanying breathing. Shoot to take 5 full seconds for each inhale and another 5 full seconds for each exhale. Practice a few rounds of Cat/Cow every day for long-term improved health benefits.

Thanks so much for reading! If you ever have any questions, please feel free to reach out by emailing



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