Tabletop Twist

Parivṛtta Mārjaryāsana

Tabletop Twist
⇄ both sides
CategoryWarm-Up TypeStretch LevelBeginner Hold30 sec MusclesBack, Shoulders, Chest BreathingInhale to lengthen, exhale to twist

A variation of: Cat-Cow

How to do it

  1. EnterCome into tabletop. Inhale, raise one arm toward the ceiling, opening your chest. Your gaze follows your hand.
  2. HoldPress your supporting palm into the floor, arms in one line. Hips over your knees. Inhale, reach up. Exhale, gently deepen the twist.
  3. ExitExhale, lower your palm to the mat and switch sides.

Benefits

Opens the chest and shoulders, improves thoracic spine mobility.

Cautions

  • Shoulder and wrist injuries
  • Knee injuries — place a blanket under your knees

This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.

Where it appears

  • Wrists After Typing 12 min · Intermediate · voice-guided in the app subscription
  • Spine Wave 13 min · Intermediate · voice-guided in the app subscription

Similar poses

Mountain Pose with Side Bend Mountain Pose with Side Bend Beginner Neck Warm-Up Neck Warm-Up Beginner Shoulder Rolls Shoulder Rolls Beginner Wrist Warm-Up Wrist Warm-Up Beginner Hip Circles Hip Circles Beginner Bridge Flow Bridge Flow Beginner

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