This yoga posture is usually performed in combination with Marjariasana (cat posture) for a vinyasa (movement) to warm up the spine. If you are combining the postures repeat 10-20 times
- Start on your hands and knees in a “tabletop” position, with your fingers and toes pointing away from your body. Make sure the hands are in line with the knees (hip/shoulder width apart).
- Adjust your hands so that your wrists, elbows, and shoulders come in one straight line 90° to the floor, and that your hips are directly above your knees.
- Inhale, raise the head and open the chest, create a depression in the spine (arching the back). Allow the abdomen to come towards the floor.
- Exhale, continue into Marjaryasana (cat posture), or come back into shashankasana (hare posture).
- Stretches the back torso and neck
- Provides a gentle massage to the spine and abdominal organs
- When combined with Marjaryasana (cat posture) relieves menstrual cramps
- Lower back, knee, or wrist injuries