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Table pose is a beginner pose that pairs movement with stretching to warm and strengthen the whole body. This pose provides:
-Abdominal and lower back strength
-Flexibility to the spine-Gentle stretch for the torso
-Improvement of focus, coordination, and overall physical equilibrium
How to add movement to your Table:
1. Begin on all fours with wrists below shoulders and knees below hips.
2. Take the gaze forward.
3. Extend your right leg behind you, keeping the foot flexed and toes on the floor.
4. Engage your abdominal muscles and reach your left arm forward to shoulder height while lifting your right leg off the floor
.5. Hold for a few seconds. Return to all fours and repeat on the opposite side.
If this position bothers your knees, place a firm blanket beneath them. Also, you can play with this posture to your level of comfort. For example, if you’re not ready to balance, practice lifting one leg at a time with both palms planted on the mat.