Begin in Table Pose, with the tops of the feet resting on the floor.
Bring the big toes together and reach the sits bones back to sit toward the heels.
Rest the torso on the thighs and the forehead on the earth (or a folded blanket).
Bring the arms down to rest at the sides of the body, with the palms facing up.
Allow your body to soften and release into the earth, surrendering to the support of the surface beneath you.
Bring the awareness to the breath. Allow both the inhales and exhales to slow down and become more full.
Send your inhales into the back of the torso, allowing the back to lengthen and widen.
On the exhales, release more deeply, allowing the body to be rejuvenated and healed.
After a few minutes, complete the practice by slowly rolling up through the spine to sit on the heels.
This posture may need to be modified during pregnancy and in cases of knee, neck, or low back pain.
If there is ankle pain, try placing a rolled up towel under the front sides of the ankles.
Blankets and bolsters can be used behind the knees or under the hips to support the pelvis.
A folded blanket or bolster can also be used under the chest or head to provide additional comfort and deeper relaxation.
Extend the arms forward in the final position to create greater length in the spine and open the shoulders. (Pictured)
Practice with the knees spread wider than normal, crossing the elbows and resting the arms between the knees, placing the hands on opposite shoulders.
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