hands and knees

Description

Tabletop Pose (hands and knees pose) is a neutral all-fours position that acts as a baseline for many movements. In this pose, the shoulders are stacked over wrists and hips over knees, requiring the arms and shoulder girdle to support the upper body’s weight. The core (especially the transverse abdominis) engages to keep the spine in a neutral, flat position, and the back muscles work gently against gravity to avoid sagging or arching. This position establishes a balanced engagement with minimal stretch, serving as a starting point for Cat-Cow spinal movements or balancing exercises. A position with the body supported on hands and knees, forming a flat, table-like surface with the back. Commonly used as a starting point for core and spinal movements, transitions, or gentle warm-ups. It belongs to the foundational pose group and often precedes cat-cow stretches or balancing variations. This pose is neutral and preparatory, without specific historical or mythological associations.

Common Names

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