Leaning over the table
Rest your hands on the table and lean your chest towards it to gently open your arms and chest.
Share it with your family
If you feel pain, stop. If you have a recent injury or surgery, check with your doctor before you start.
The steps, in writing
Stand facing the table and rest your hands on it.
Lean your chest towards the table, counting slowly to ten.
Now do the same movement to the side, counting to ten.
Switch hands and repeat, counting to ten.
Safety notes
- If you feel pain in your shoulders or chest, stop and rest.
- Make sure the table is sturdy and will not slide.
What you need
- a sturdy table without wheels
Every step counts
This movement has levels: seated, holding a chair, and standing. Start at yours and stay there as long as you like — level 1 is already a complete practice, not a token version.
- Level 1 · Seated— On a firm chair, feet flat on the floorOn a firm chair, feet flat on the floor
- Level 2 · Holding a chair— Standing, holding on to a firm chairStanding, holding on to a firm chair← this video
- Level 3 · Standing— Standing, with support nearby just in caseStanding, with support nearby just in case
This exercise uses the table as a support to bring your chest towards it, opening your arms and chest gently. It is a simple movement that helps keep the upper body supple without too much effort.
What Frank says
Translated from Frank’s Spanish narration.
Seven, eight, nine and ten. Exercise twenty-one: leaning over the table, drawing your chest in. One, two, three, four, five, six, seven, eight, nine and ten. Now to the side. One, two, three, four, five, six, seven, eight, nine and ten. Switch hands. One, two, three, four…
Related videos
Exercise 23
Alternating forearm raises
Lifting your forearms one at a time to strengthen your arms and wrists.
Watch the video
Exercise 24
Both forearms up together
Lift both forearms at once to strengthen your arms and wrists.
Watch the video
Exercise 25
Side raises with weights
Raising and lowering your arms out to the sides with weights to strengthen your shoulders and arms.
Watch the video
Want to go deeper?
The complete method is in My Yoga Process, Frank Calber’s book.