How to get into Tabletop

• Easy SeatCome onto hands and knees
• CatReturn to neutral
• CowReturn to neutral
• Child's PoseCome onto hands and knees
• ThunderboltCome forward onto hands
• Thread the NeedleUnthread, return to table
• Downward-Facing DogLower knees to table
• PlankLower knees
• HeroCome forward onto hands
• DolphinLower knees, hands down
• PuppyWalk the hands back under the shoulders
• GateHands down, back to all fours
• FrogDraw the knees in, rise onto the hands

Where Tabletop flows next

• Downward-Facing DogTuck toes, lift hips
• CatExhale, round the spine
• CowInhale, drop the belly
• Child's PoseSink hips back to heels
• Thread the NeedleThread right arm under
• PlankStep back to plank
• ThunderboltSit back on heels, torso upright
• Easy SeatSwing legs through to sit
• HeroKnees together, sit back between the heels
• DolphinForearms down, lift the hips
• PuppyWalk the hands forward, chest melts down
• GateRise to the knees, step the right leg out to the side
• FrogWiden the knees, lower onto the forearms

Flows with Tabletop

• Wake-UpMorning · about 3 minCat and cow, down dog and one Sun A: a few minutes to start the day. PlaySteps and poses
• BedtimeBefore sleep · about 7 minChild’s pose, twists, reclined bound angle and legs up the wall, then rest. PlaySteps and poses
• Back CareGentle · about 12 minTwists, cat and cow, puppy, sphinx and cobra, then bridge for a stiff back. PlaySteps and poses
• Shoulders & NeckRelease · about 11 minThread the needle, puppy, dolphin, eagle and cow face to unknot the shoulders. PlaySteps and poses
• Core StrengthStrong · about 12 minPlank, forearm plank, knee to nose, side plank and boat, then a twist and rest. PlaySteps and poses
• Morning VinyasaAll levels · about 32 minSalutations, a standing series on each side, balance, core and a long rest. PlaySteps and poses
• Beginner’s FlowFirst class · about 24 minYour first class: the basic poses held longer, the knees-down way to down dog, no jumping. PlaySteps and poses
• Slow Hip OpeningFloor · about 27 minLong holds low to the ground: lunge, lizard, half split and pigeon each side, then frog. PlaySteps and poses
• Runner’s StretchAfter a run · about 22 minLunges, lizard, half split and pyramid for tired legs, then pigeon and legs up the wall. PlaySteps and poses
• Evening Wind-DownGentle · about 16 minSeated, kneeling and lying down: twists, folds, child’s pose, legs up the wall and a long savasana. PlaySteps and poses
• Power FlowStrong · about 38 minSun A and B, warriors, side plank and Wild Thing, crow, deep backbends, shoulder stand. PlaySteps and poses
• Midday ResetQuick · about 12 minA short break: fold, then a lunge, twist and half split each side, and rest. PlaySteps and poses
• Desk BreakAt work · about 10 minTwists, cat and cow, puppy for the shoulders, hips and hamstrings, then back on your feet. PlaySteps and poses
• Crow PoseArm balance · about 22 minCore work, knee to nose and deep squats to find the shape, then three tries at Crow. PlaySteps and poses
• WheelBackbend · about 26 minWild Thing, lunges and belly backbends, Camel and Bridge warm the spine, then Wheel. PlaySteps and poses
• Bird of ParadiseBind · about 33 minWarriors and side angle open the hips, Tree steadies, then Bird of Paradise from a bind. PlaySteps and poses
• EagleWrap · about 29 minShoulder and hip openers, Chair and Tree for strong legs, then three rounds of Eagle. PlaySteps and poses
• HeadstandInversion · about 26 minDolphin, forearm plank and core build the strength, three Headstands, then Shoulder Stand. PlaySteps and poses
• CamelHeart opener · about 23 minLunges and belly backbends open the front body, Camel from Thunderbolt and Hero, then Rabbit. PlaySteps and poses

See every pose drawing, each free to download as an SVG, or build your own flow from Tabletop.