< Back to Round

Transition: Table Top to Back Flex

  • 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.

Back Flex (Cat and Cow Pose)


  • From the Table Top pose, arch and flex the back to release any tension. 
  • Use to assess the back, notice where the body has been working.
  • Repeat 2-3 times.

General and Boxing-specific Benefits


Cautions and Modified Versions


Study and Reflect


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