Menopause App

Digital Packs Banner Digital Packs Banner

30 day yoga challenge

30 Day Yoga Challenge – Day 4- Tabletop/Cat-Cow Pose

Main Image, Sarah Malcolm, 30 Day Yoga Challenge by Healthista

Think you can’t do yoga? Don’t go anywhere! Our latest 30 day challenge will teach you a pose a day for the next month. In today’s yoga challenge video, teacher Sarah Malcolm guides us through the tabletop pose and the cat-cow pose 

Yoga has been on the rise for quite some time now. For those who participate in the ancient practice, it’s become a lifestyle that they simply cannot live without.  But for those that don’t, it can often feel like a closed shop with many teachers in classes assuming everyone knows their downward dogs from their triangle poses.

But there is actually a lot to learn in yoga, from breathing to the nuances of a pose. And really learning what you’re doing can mean the difference between having a rewarding experience you can build into a genuine love and walking out feeling inadequate and inflexible.

This is why we called on a leading London yoga teacher to create our latest Healthista Challenge – where you learn in detail a different pose or aspect of yoga every day.

Sarah Malcolm headshot

Sarah Malcolm (@sarahmalcs), a London based yoga teacher, will be taking us on this journey.

Although Malcolm teaches in London based studios, she also teaches at worldwide yoga retreats.

She wants to encourage her students to not be defined by one body type, but rather to feel good in their own bodies.

If you’re just joining us, Day One focuses on yogic breathing.

Day Two is the next step in learning the basics of yoga, an easy cross-legged pose.

Tabletop Position

Following Day Three with Child’s Pose, today you will be learning tabletop pose, the next step in Malcolm’s sequence.

Tabletop is a simple pose in which hands and knees are spread apart on the mat, and the back is kept flat and straight, making your body resemble an actual tabletop.

Table can be a starting point that leads to many other poses, including the next pose in this sequence – Cat-Cow.

Cat-Cow Pose

In addition to tabletop position, today you will be learning cat-cow, a pose that helps create movement in the body.

‘It’s a great move for getting space in your spine and finding movement in the breath,’ says Malcolm.

By combining table and cat-cow, dar four focuses on the spine and the flow within it.

Check back in tomorrow for the next move in our yoga challenge video series

Our 30 day yoga challenge

Each day you will be learning a new aspect to the practice, so in a month you will have learned the basic yoga poses in depth and participate in classes or do a proper sequence yourself.

Shockingly to most people, yoga is a meditation that anyone can do. You don’t need a specific body type to master the practice, you just need the right skills – and you don’t need to be bendy!  Our 30 day challenge will give you the skills to become a true yogi.

Follow Sarah on Instagram @sarahmalcs

In our video series, Sarah is dressed by lululemon

30 Day Yoga Challenge:

30 Day Yoga Challenge with Sarah Malcolm – Day 3

30 Day Yoga Challenge with Sarah Malcolm – Day 2

30 Day Yoga Challenge with Sarah Malcolm – Day 1

Win the ENTIRE range of Pip & Nut

Love nut butter? Take our quick survey for a chance to win a month’s supply (12 jars) of our current favourite, Pip & Nut, plus a luscious nut butter cookbook from founder Pippa Murray

Pip and Nut win entire range of pip and nut healthista

More Healthista Content:

30 Day Yoga Challenge – Day 3- Child’s Pose

Want to learn to box? This video series shot at Anthony Joshua’s gym will help

7 steps to growing a business when you’re still working full time

The vaginal condition you’ve never heard of – that’s more common than thrush

Like this article? Sign up to our newsletter to get more articles like this delivered straight to your inbox.

More Healthista Content