Supine Tabletop anatomy
Supine Tabletop · Supta Bharmanasana · Tư thế cái bàn nằm ngửa
Supine Tabletop mainly works transversus abdominis, rectus abdominis, iliopsoas, quadriceps; obliques, adductors, latissimus dorsi stabilize.
Opening the 3D model…
Lie on your back with the arms long on the floor by the sides, palms down. On an exhale, draw the navel in and lift one leg and then the other until the hips and knees are both bent at right angles: knees directly over the hips, shins parallel to the floor, knees and feet together. The lower back presses gently into the floor, the lower ribs soften down, and the head and shoulders rest on the floor. The transversus abdominis and rectus abdominis do the main work, keeping the pelvis still and the lower back from arching; the hip flexors hold the thighs upright and the quadriceps keep the shins level. It is a foundation exercise for the deep abdominals and the starting point of many supine core exercises. Hold for five to ten steady breaths, then lower one foot at a time to the floor. If the lower back arches or hurts, lower one foot and hold only the other leg; don't practice it after recent abdominal surgery.
Muscles in this pose
Working (contracting): Transversus abdominis, Rectus abdominis, Iliopsoas, Quadriceps
Stabilizing: Obliques, Adductors, Latissimus dorsi
Why these muscles work or stretch
- Transversus abdominis · Working (contracting): The main work: draws the navel in and keeps the pelvis still
- Rectus abdominis · Working (contracting): Keeps the lower back gently on the floor
- Iliopsoas · Working (contracting): Holds the thighs upright over the hips
- Quadriceps · Working (contracting): Keeps the shins level instead of dropping
- Obliques · Stabilizing: Keep the lower ribs from flaring
- Adductors · Stabilizing: Keep the knees together
- Latissimus dorsi · Stabilizing: The arms press lightly into the floor to steady the torso
Practice cues
- Exhale and draw the navel in before lifting each leg
- Knees right over the hips, shins parallel to the floor
- Press the lower back gently down; keep the lower ribs from flaring
Benefits
- Strengthens the transversus abdominis and rectus abdominis
- Trains a stable lower back and pelvis while the legs are lifted
- A foundation exercise that prepares for abdominal work and Boat Pose
Cautions / contraindications
- Avoid after recent abdominal surgery or with an abdominal hernia
- Use caution with low back pain; stop if the lower back lifts off the floor
- Avoid during pregnancy: strong abdominal effort while lying on the back
Easier variations
- Keep one leg in tabletop with the other foot on the floor, then switch
- Bring the knees a little closer to the chest so the belly has less to hold
General information, not a substitute for advice from a doctor or teacher.
Written and reviewed by Yoga An Viên center · Updated 23/10/2026
Related poses
- Upward Extended Feet Pose (Leg Raises 90°) Urdhva Prasarita Padasana
- Forearm Plank (Dolphin Plank) Makara Adho Mukha Svanasana
- Boat Pose Paripurna Navasana
- Waterfall Pose Supta Dandasana
- Half Boat Pose Ardha Navasana
- Plank Pose Phalakasana
A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)