Bear Pose
Core
Beginner
Bear Pose is a beginner kneeling core pose. Deep core and shoulder stability; a knee-friendly way to build strength for plank and arm balances.
How to cue it
- From tabletop, tuck the toes, wrists under shoulders
- Hover the knees an inch off the mat, back flat as a table
- Breathe here, hold steady
At a glance
- Drishti
- Down / slightly forwardWhere the eyes rest.
- Family
- Kneeling core
- Level
- Beginner
- Chakra
- Solar Plexus (Manipura)
Take care
Wrists; keep the back flat rather than lifting the hips.
Counter poses
What to offer after Bear Pose to let the body settle.
Good to know
Also called Bear Plank or Hovering Table. From tabletop, knees hover an inch off the mat. Added 2026-10-27 at a teacher's request.
Build your class with Bear Pose in Cue
Drop Bear Pose into a sequence, keep these cues beside it, set the timing, then teach the whole class off one screen you can read from across the room. Free to start.
Also from Cue
Printable pose cards
68 cards. 60 poses, 6 breath practices, 2 sun salutations.
- Front is the pose. Back is three cues, drishti, benefits and counter poses.
- Made to test yourself on, for teacher training or your own study.
- Lay them out to build a class, then keep it in Cue.
Instant download. Print at home on cardstock, cut and go.