Start on your hands and knees in a "tabletop" position. Make sure your knees are set directly below your hips and your wrists, elbows and shoulders are in line and perpendicular to the floor. Center your head in a neutral position, eyes looking at the floor.
As you exhale, round your spine toward the ceiling, making sure to keep your shoulders and knees in position. Release your head toward the floor, but don't force your chin to your chest.
Inhale, coming back to neutral "tabletop" position on your hands and knees.
This pose is often paired with Cow Pose on the inhale for a gentle, flowing vinyasa.
If you have difficulty rounding the very top of the upper back, ask a friend to lay a hand just above and between the shoulder blades to help you activate this area.
i teach yoga in delhi - and include this in the session - to strengthen the core and improve balance
Gaga
Wow A-MA-ZING !
Arundhati
I love this asana a lot too! I teach yoga in India and find that most of my students love this asana . The spine feels great and it also works the core. Esp when you are going all out in a power vinyasa class and you can use this as an asana to slow down and re energize the body and mind!
Start on your hands and knees in a "tabletop" position. Make sure your knees are set directly below your hips and your wrists, elbows and shoulders are in line and perpendicular to the floor. Center your head in a neutral position, eyes looking at the floor.
Inhale, coming back to neutral "tabletop" position on your hands and knees.
This pose is often paired with Cow Pose on the inhale for a gentle, flowing vinyasa.
