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Table Balancing Pose

Table posture that improves your balance and aligns your spine.

Table Balancing Pose is an energizing pose that improves your balance and strengthens your entire body. This pose also stretches your arms and legs and helps to align your spine.
By supporting the weight of your body on your hands and knees, Table Balancing Pose helps strengthen your bones. Building strong bones can prevent osteoporosis - a bone disease that causes your bones to deteriorate, becoming fragile and prone to breaks.
While performing this pose, you should keep your hips even and facing the floor. To keep your hips even, make sure you do not lean into your leg that remains on the floor. You should also pull your abdominal muscles toward your spine to maintain stability in your pelvis. As you hold the pose, try to visualize your breath energizing your body and mind.
You should use caution performing Table Balancing Pose if you have problems with your wrists, such as Carpal Tunnel Syndrome, or a knee injury.
Begin in Table Pose.
Extend your right leg behind you, keeping the top of your right foot on the floor.
Lift your right leg to hip height.
(Make sure your hips are even and facing the floor.)
Extend your left arm in front of you, keeping your left palm on the floor.
(Your back should be flat and your head should be in line with your spine.)
Lift your left arm to shoulder height.
Press out through the fingertips of your left hand, the crown of your head and the toes of your right foot.
Hold the pose for 30 seconds to 1 minute and then return to Table Pose.
Repeat steps 2 to 7 for your other side.
I have difficulty balancing in this pose. What can I do?
You can keep both hands on the floor when you raise your leg. Once you feel comfortable balancing with both hands on the floor and your leg raised, you can try lifting your arm. You can also perform the pose as described in the steps above, except place the sole of the foot of your raised leg against a wall for support. This modification helps you build the strength needed to hold the pose on your own.
What should I do if my supporting knee is uncomfortable in this pose?
If you feel pressure on your supporting knee in this pose, you can place a folded towel or blanket under your knee to make the pose more comfortable.
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