Table Pose in Yoga

Yoga is a system of complete and wholesome well-being. It consists of various Asanas (Postures), Pranayama (Breathing techniques) and texts regarding steps to implement Yogic teachings in everyday life. The Asanas target various body parts, organs, muscles and muscle groups. Along with this, they have breathing techniques specific for specific postures. Bhujangasama (Cobra pose), Gomukhasana (Cow face pose), Bhadrasana (Butterfly pose), Shavasana (Corpse pose) are just some of the many Asanas in Yoga.

Table pose in Yoga
The table pose is one of the easier postures in Yoga. It is a sitting posture that works on various different parts and muscle groups of the body.

  • You start this posture sitting with the palms of your hands a few inches behind you. The legs are bent upright in front with the knees facing upwards.
  • While breathing in, press your palms flat on the floor and lift your buttocks off the floor so that your torso is parallel to the floor.
  • The head is either held up to look at the navel or can be let to drop down loose.
  • Hold this posture for five counts while holding your breath or while breathing normally.
  • Slowly, while exhaling, bring down the buttocks back down and get into the starting position again.
  • Repeat two or three times.

Benefits of the table pose

  • Strengthens wrists, arms and shoulders
  • Strengthens the hamstrings
  • Stretches and loosens backbone and spinal muscles
  • Stretches the chest, hips and abdomen

This posture should not be practices by those with recent arm, ankle and wrist injuries. Those with problems of the upper back and spine should also avoid this Asana.

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