DDP Yoga Diamond Dozen: Table Into Cat Stretch Into Broken Table

Before you get intimidated and think this is too many moves to do at once, you’re right—there’s a lot in this sequence.

However, you begin and end on all fours. Plus, it feels great once you do it. It’s another total-body maneuver in the DDPY Diamond Dozen.

In this sequence, I’ll explain how you go from Table to Cat Lift, Cat Arch, Broken Table, and back to Table.

How To Do Table

Table is real easy. You should be on all fours. Your hands underneath your shoulders, and your hips are in line with your knees. Your back should be neutral.

That’s it!

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How To Do Cat Lift

From Table, inhale while rolling your shoulders back and pushing your belly button to the ground. Lift your head up toward the sky.

How To Do Cat Arch

Exhale into Cat Arch. Drop your head and tuck your tailbone in so that you’re looking at your hips. Your spine should be arched as if you were a puppet on a string, and someone was controlling you like a marionette.

If you’ve done other forms of yoga before, you may recognize Cat Lift and Cat Arch as Cat-Cow pose.

How To Do Broken Table

In Table, we have all four limbs attached to the ground, much like a traditional table.

However, in Broken Table—or Balanced Table—the table only has two legs to stand on.

Take your left hand and plant it underneath your left shoulder. Take your left foot straight back so that your heel is the furthest point from your body – your foot should be flexed so that your toes are facing you instead of away from you.

Then, put your right arm out like you’re shaking someone’s hand. Keep your fingers engaged with dynamic resistance just like you do in Ignition and Diamond Cutter. Pull your hand away from your foot, and your foot away from your hand.

Hold the post for a count of 3, 2, 1.

When you’re done, come back into Table. Flip your left wrist over so that you get it stretched on both sides. Additionally, “wag your tail” and rock your hips back and forth to help loosen up your hips and low back.

PRO TIP: Broken Table is also known as a Bird Dog.

What Table Into Cat Stretch Into Broken Table Works

This series of postures works a number of muscles and joints, including:

1. Core
2. Lats
3. Chest
4. Shoulders
5. Glutes
6. Spine

The Benefits Of Table, Cat Lift, Cat Arch, And Broken Table

There are several benefits to this series of postures.

1. Releasing tension in the neck, shoulders, and arms.
2. Improving balance and core strength – especially in Broken Table.
3. Tightening your glutes, shoulders, and triceps. Yep, this is a booty exercise, believe it or not.

Plus, I almost always use this when squatting or deadlifting to help prevent or relieve any soreness in my back.

Try Out Table Into Cat Into Broken Table

It’s your turn to try out this series of moves! You can do so during my group DDPY classes. Or, I can offer private 1:1 DDPY training.

Image by Jonathan Sautter from Pixabay