Balancing Table Pose

Balancing table pose has a few different names, depending on who you have taken the class with and their trainings. Also known as Sunbird pose, Bird Dog pose or Sanskrit name, Dandayamana Bharmanasana. This is one of my must practice poses for both my prenatal and postnatal students. Working your core during pregnancy is tricky, since you baby is growing in belly, traditional exercises like crunches and planks are not ideal. Postnatally, crunches and planks can add additional pressure toward inner unit function. Balancing table is great no matter where you are on your journey. This pose can be very challenging but it’s also really nice because you can ease into the posture.

Why I love this pose: this pose works on strengthening your deep inner core muscles and is appropriate for pregnancy and postpartum.

Benefits: Strengthens core four (core four: diaphragm, transverse abdominus, pelvic floor and multifidus.), specifically the multifidus, and stabilizes low back and pelvis.

Tips for practicing this pose:

• Align wrists under shoulders

• Align knees under hips

• Curl the toes under for additional stability

• Use a towel or blanket under the knees if practicing on a hard surface or knees are sensitive

• Maintain continuous breath

• Move slowly

Balancing Table Prep

1. AVOID Tabletop with belly sinking - Draw the belly toward the back of the body. Maintain a neutral spine. Keeping the spine neutral gets more challenging once you extend the legs and arm, so be mindful and move slowly.

2. Tabletop - Spine is neutral. Press the mat away from you with your hands. Find a comfortable breath pattern.

3. Tabletop with arm extension - Start by extending one arm forward, palm is open. Keep the arm in line with the ear. Gaze in-between the hands.

4. Tabletop with calf stretch - With both hands rooted on your mat, extend one leg back at a time. This is a great calf stretch. Can be done as it’s own pose or preparation for balancing tabletop.

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Balancing Table Variations

1. Tabletop with knee lifted - Start with a strong tabletop foundation. Extended one arm forward. Exhale and lift the opposite knee two inches off your mat. Maintain continuous breath.

2. Balancing table - From tabletop, move slowly extending the leg and then opposite arm. (I like to switch this up, if started I with the legs first, second round start with the arms then leg). Notice your breathing pattern. Try to extend without moving low back.

3. Balancing table with wall - Using a wall to press your heel into helps to keep the pelvis neutral. The tendency in this pose is to lift the leg higher than the hip. You may also choose to extend the opposite arm.