• Supporting the body on the palms and knees.
  • The shoulders are directly above the palms, the hips above the knees, and the torso is parallel to the ground.
  • Engage the core and ensure the spine is aligned from the neck to the tail of the spine.

General and Boxing-specific Benefits

The Table Top pose stretches the spine. Its variations also stretch the hip, the shoulder and work on spiral dynamics of the spine.

Cautions and Modified Versions

Participants with wrist problems may modify the pose by supporting the body on their knuckles or elbows, and knees.

Anatomical Focus

Spine/Core: Rectus abdominis, internal and external obliques, transverse abdominis, erector spinae,

Upper limbs: Pectorialis major, posterior and anterior deltoids, biceps brachii,

Lower limbs: Hamstrings, gluteus maximus, deep hip rotators

Study and Reflect

Practice this pose after a set of back strengthening poses, such as the Cobra. How does it feel to stretch the back after a workout?


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If you have any questions during your studies, feel free to use the BoxingYoga™ Worldwide Support Group on Facebook. It's a dedicated forum for students and coaches to help and support each other, wherever you are in the world.