The table top position, on your hands and knees with a flat back, is a great position for stretching your back. In yoga, there are several poses that build off this flat back position that you can use to make your back muscles stronger and more supple. Make sure to check with your doctor prior to attempting these poses.
Flat Back Position
First you must master proper form in the flat back position. With your hands directly under your shoulders and your knees directly under your hips, pull your abdominal muscles in toward your spine, holding your back completely straight and flat. In this position, your neck should be neutral with your eyes gazing straight down at the ground. The tops of your feet should be flat against the ground, and your fingers should be widespread with your middle fingers pointing straight ahead.
Cat Pose
The first way to stretch your back from a tabletop, or flat back, position is with cat pose. In the starting flat back position, inhale deeply. Next, exhale as you round your back up toward the ceiling. Pull your belly button up as if you are trying to touch your spine with it. Tip your tailbone down toward the ground. Lower your head and gaze at your thighs. Inhale again as you return to the flat back position. Do several fluid repetitions of this pose.
Cow Pose
Again, starting in the flat back position, inhale deeply. As you exhale, allow your belly button to drop toward the ground, arching your back. Lift your rear up toward the ceiling, and tilt your head up so your eyes look to the ceiling. Inhale as you return to the flat back position. Complete several repetitions of this pose. Cow pose can be done separately or paired with cat pose. When pairing it with cat pose, simply flow directly from cat pose through the flat back position and into cow pose.
Child Pose
Child pose starts in tabletop position and is a great pose to follow cat and cow poses. From the flat back position, push your hips back over your heels, extending your arms out in front of you. Gently place your forehead on the ground and your hips on your heels. Swing your arms in a semicircle until your fingers point in the same direction as your toes. The backs of your arms and hands should be flat against the ground. Remain stationary in this position for several breath cycles.
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