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
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).
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
Lower back, knee, or wrist injuries
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