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Table Pose

Table posture that correctly aligns your spine.
 

Table Pose is beneficial for correctly aligning your spine. You can also use this pose as a transition between poses or as a starting position for another pose. For example, you can use Table Pose as a transition to Downward-Facing Dog Pose.
 
By supporting the weight of your body with your hands and knees, this pose can help strengthen your bones. Building strong bones can help prevent osteoporosis - a bone disease that causes your bones to deteriorate, becoming fragile and prone to breaks.
 
While performing Table Pose, make sure you keep your head aligned with your spine. It is common for beginners to make the mistake of dropping their heads down while in Table Pose.
 
If you feel pressure on your knees in this pose, try placing a folded towel or blanket under them to relieve the strain. You should avoid Table Pose if you have knee problems or wrist problems, such as Carpal Tunnel Syndrome.
 
Steps:
Position yourself on your hands and knees, with your knees and feet hip width apart.
(Your knees should be directly under your hips and the top of your feet should be on the floor.)
(Your wrists should be directly under your shoulders and your palms should be on the floor.)
Spread your fingers out, with your middle fingers pointing forward.
Press your hands into the floor and relax your shoulders down. Your arms should be straight, but your elbows should not be locked.
(Make sure your back is flat and your head is aligned with your spine.)
Extend your tailbone behind you and the crown of your head in front of you to lengthen your spine.
Hold the pose for 20 seconds to 1 minute.
 
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