2.3. Seated poses: bharmanasana Table position.

Guidelines

1. Gone to the floor staring you in the face and knees. Bring the knees hip width separated, with the feet straightforwardly behind the knees. Bring the palms straightforwardly under the shoulders with the fingers confronting forward.

2. Look down between the palms and permit the back to be level. Press into the palms to drop the shoulders marginally far from the ears. Press the tail bone towards the back divider and the crown of the head towards the front divider to extend the spine.

3. Inhale profoundly and hold for 1-3 breaths.

Advantages + Contraindications

Advantages: Table is the beginning stage and move stance for some floor stances and extends and realign the spine.

Contraindications: Recent or unending damage to the wrists or knees.