Table-Top Pose Version III
Gentle backbend to improve posture & flexibility. Relieves stress & stretches hips, abdomen, and chest. Great for beginners!
Optional Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Begin on your hands and knees in a tabletop position, with your wrists directly under your shoulders and your knees under your hips.
2. Spread your fingers wide and press through your palms.
3. Inhale and arch your back by lowering your belly towards the floor, lifting your sit bones and head upward.
4. Allow your back to gently curve, and bring your chest forward between your arms.
5. Keep your shoulders down, away from your ears, and your neck long, with your gaze directed straight ahead or slightly upward.
6. Take a few calm, deep breaths while holding this position, allowing your stomach to fill with air.
7. After several breaths, transition to the Cat Pose by exhaling and rounding your spine towards the ceiling, tucking your chin towards your chest and scooping in your abdominal muscles.
8. Repeat the cycle of Cow Pose and Cat Pose for the recommended number of rounds, moving smoothly with each inhalation and exhalation.
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