Table top

Equipment Needed

Open floor or yoga mat


  1. While sitting on the floor place your hands behind you with fingers pointing back
  2. Bend your knees so your feet are flat and about hip to shoulder-width apart
  3. Engage your shoulders by pulling them together and down along your spine
  4. Engage your core and tilt your pelvis back by contracting your glutes
  5. Lift your butt in the air by pressing through your hands and feet
  6. Try to make a straight line between your knees, hips, and shoulders
  7. Hold for the prescribed amount of time and return to the starting position

Common Error

Make sure to continually squeeze your glutes to prevent your hips from sagging

Progressions / Regressions:

If this is too challenging:

  • Only lift your hips as high as you feel comfortable

If you want more of a challenge:

  • Try getting into the tabletop then lifting one foot from the ground