Tabletop

Purpose

What this rite does

Rite Four is the rite of the element Earth. The tabletop is described in the original text as stimulating five of the seven energy centres at once the knees, the reproductive centre, the solar plexus, and the throat. The moment of full muscular tension at the top of the lift is considered especially activating.

Colonel Bradford noted that this rite seemed the most challenging for older or stiffer students, but that with patience and consistent practice, it became one of the most rewarding. Even a partial lift is beneficial begin where you are.

Video Guide

Watch the movement

Instructions

How to practice

1. 1Sit on your mat with legs extended in front of you. Place your hands on the floor beside your hips, fingers pointing forward (or slightly outward if more comfortable). Draw the chin toward the chest.
2. 2Inhale: bend the knees and press firmly through the hands and feet to lift the hips rising until your thighs and torso form a flat horizontal surface, like a tabletop. As you rise, let the head drop gently back.
3. 3At the top of the lift, briefly tense the whole body this is the key moment of activation described in the original rites.
4. 4Exhale: lower with control back to the seated position, chin returning toward the chest as you descend. Between repetitions, briefly lift your hands from the floor. This small action engages and strengthens the pelvic floor.

Breath

Between rites

Building your practice

Repetitions

Begin with 3 repetitions and build slowly. If you cannot yet reach a full tabletop, a partial lift even just raising the hips a few inches is a completely valid starting point. What matters is consistent daily practice, not perfection of form.