Skip Nav
Workouts
Are Your Thighs Burning? They Are Now
Healthy Recipes
38 Healthy Party Appetizers to Celebrate the Super Bowl
Healthy Recipes
Eat This Valentine's Brunch For an Energizing Romp in the Hay Later

How to Do Extended Tabletop Pose

Strike a Yoga Pose: Extended Tabletop

If you're looking for a pose that will strengthen your shoulders and core, and increase flexibility in your spine then give Extended Tabletop a try. I like to move into this pose from a variation of Three-Legged Dog with your knee bent (see the photo after the break). This is a pose I've only seen in Vinyasa Yoga classes, so it's a newer pose that will help prepare you for doing Wheel.

Sanskrit Name: None Found
English Translation: Extended Tabletop

  • Begin in Down Dog. Lift your right leg straight up, coming into Three-Legged Dog. Try to keep both shoulders parallel with the ground. Then bend your right knee, lifting it as high as you can. Raise your head up and look over your left shoulder. Work on lowering your toes and lifting your head so someday they can touch. Stay like this for five breaths.
  • Now lower your right foot all the way to the ground below your foot, and simultaneously lift your right arm off the mat. Once your right foot touches the ground, adjust your toes so they're both pointing away from you. Either point your right arm straight up or extend it over your right ear, bringing your gaze to follow.
  • Remain here for another five deep breaths, actively lifting your hips as high as you can, engaging your abs, and trying not to clench your butt. When you're ready to come out of it, lift your right leg off the ground, and rotate your torso so you plant your right palm and come back into Down Dog. Repeat this sequence with the left leg.
Around The Web
Yoga Sequence to Tone Thighs
Postworkout Mistakes and How to Avoid Them
Printable Squat Challenge
Yoga Sequence Bikini Workout
Insane Places People Have Done Yoga
Luxury Fitness Valentine's Gifts For Yourself
6 Things You Need to Know Before Trying Hot Yoga

POPSUGAR, the #1 independent media and technology company for women. Where more than 75 million women go for original, inspirational content that feeds their passions and interests.

Join The Conversation
humbleyogini humbleyogini 7 years
Nice variation! Thanks!!
humbleyogini humbleyogini 7 years
Nice variation! Thanks!!
lotka lotka 7 years
Looks really cool but difficult... Does anyone know if there is a video of someone doing this pose?
weffie weffie 7 years
this looks fun! too bad i wore a pencil skirt today or i'd sneak in a test run...
weffie weffie 7 years
this looks fun! too bad i wore a pencil skirt today or i'd sneak in a test run...
C-Ruth C-Ruth 7 years
Loving all these yoga exercises your giving us. I'll try this ASAP as well.
ditorres ditorres 7 years
love this move! i always use it in my classes.
Latest Fitness
X