This yoga posture is usually performed in combination with Bitilasana (cow posture) for a vinyasa (movement) to warm up the spine. If you are combining the postures repeat 10-20 times
Steps:
- 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.
- Your abdominal muscles should be drawn up and in as if there was a string tying your navel to your spine.
- Exhale, lower your head, rounding your spine toward the ceiling. Contract the abdominals further and tuck the tail bone under. Keep your shoulders and knees in the same position.
- Inhale, come into Bitilasana (cow posture), or come back into shashankasana (hare posture).
Benefits:
- Stretches the back torso and neck
- Provides a gentle massage to the spine and abdominal organs
- When combined with Bitilasana (cow posture) relieves menstrual cramps
Contraindications:
- Lower back, knee, or wrist injuries