Table top
Equipment Needed
Open floor or yoga mat
Instructions:
- While sitting on the floor place your hands behind you with fingers pointing back
- Bend your knees so your feet are flat and about hip to shoulder-width apart
- Engage your shoulders by pulling them together and down along your spine
- Engage your core and tilt your pelvis back by contracting your glutes
- Lift your butt in the air by pressing through your hands and feet
- Try to make a straight line between your knees, hips, and shoulders
- 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