How to Table Pose – Ardha Purvottanasana

Table pose is the perfect way to exercise and strengthen your lower back while creating a balanced spine. It can also help ease any existing discomfort or pain in the area, making it beneficial for people of all ages. Particularly children who are eager to learn how strengthening their necks, shoulders, and core impacts overall flexibility!

Table Pose, also known as Ardha Purvottanasana, is a balancing pose that helps to strengthen the legs and core. Here’s how to perform this pose:

  1. Begin in a tabletop position on your hands and knees, with your wrists aligned under your shoulders and your knees under your hips.
  2. Inhale and lift your left leg off the ground, keeping your knee bent.
  3. Exhale and lift your right arm off the ground, keeping your elbow bent.
  4. Hold the pose for a few deep breaths, then release and return to a tabletop position.
  5. Repeat on the other side.

Achieving balance and stability is key when performing this pose. Whether you’re experienced or just beginning, it’s important to listen to your body, Only go as far as feels comfortable! With some practice, see yourself getting closer and closer towards holding the posture for longer time periods.

As an added bonus, use the transition of this pose before or after Vajrasana; elevate your form by adding variations such lifting sternum/tucking chin into chest.

If you have a neck injury, you should be very careful about the posture. If you are pregnant, you may experience loss of balance. If you are trying to rehabilitate an old injury, you should seek medical advice before performing the pose.

The balancing table pose is an effective stretching technique that offers a multitude of benefits. It helps to alleviate back, hip and hamstring tension while simultaneously increasing focus and concentration. Perfect for both adults suffering from pain or children in need of extra attention during their studies!

Not only can you easily perform this exercise by simply standing on your hands and feet with arms extended outwards for up to 20 seconds at a time, it’s also great pre-and post physical activity warmup/cooldown routine.

Depending on fitness levels the intensity may vary; beginners should practice one legged balancing whilst more experienced students could try pushing themselves further with even foot distrubution combined with shoulder blade movement.


Table Pose - Ardha Purvottanasana / Canva
Table Pose – Ardha Purvottanasana