Table Pose is a basic pose in which many other poses are derived. This short tutorial demonstrates a cat/cow, balance-table, and a fire hydrant. Other names for balance-table are opposite arm- opposite leg reach, and bird-dog pose.

Fire-hydrant is a lateral leg lift. Plank and hover are examples of poses that can flow from the table pose.

Table pose strengthens arms, back, chest, core, and wrist. The variations in the video also strengthen legs and glute muscles. Regular practice of these exercises will improve balance and promote cognitive thinking and coordination.

This flow is versatile with variations for everyone. Although the video is performed on the floor, modifications can be done from a standing position and even from the chair.

Start where you are and do what you can. It’s all good. You have greatness inside of you! I believe in you!