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BALANCING TABLE POSE

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• Begin on your hands and knees, with your hands directly under your shoulders and your knees directly under your hips (this is called Table Pose). Un-tuck your toes so the tops of your feet are pressing against the floor. The fold of your wrists should be parallel to the top edge of your mat.

• Gaze at a point between both of your palms.

• Draw your belly button toward your spine without arching your back. Then, extend your right leg behind you. Tuck your toes and keep them resting on the mat. Press back through the ball of your foot to lengthen your leg. Keep your spine neutral.

• With your abdominal muscles engaged, extend your left arm forward to shoulder-height, and reach through your fingertips. At the same time, lift your leg off the floor, a few inches or all the way to hip-level. Do not lift your leg higher than shoulder-level.

• Hold for a count of three.

• Exhale and release back to Table Pose, on both hands and knees.

• Repeat on the other side, extending your left leg and right arm. Hold for the same amount of time, then release back to Table Pose. This is one round.

• Complete 5-10 rounds,

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Benefits:

Balancing Table pose improves balance, memory, focus and coordination. This posture builds core body strength and lengthens the spine.

The Balancing Table is a great pose to improve balance! It looks simple but students are often surprised at how difficult it is to remain stable and balance! It teaches us to pay attention to the alignment, the breath, the core and to focus!

Balancing Table (to be honest, I never use the Sanskrit name for this pose!) also helps improve the memory and coordination and the core strength if practised regularly.

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