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Asana Analysis Table Pose Private Yoga Instructor Catherine Tingey Los Angeles

Published on August 6th, 2015 | by Catherine Tingey

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TABLE POSE (Svanasana)

TABLE POSE is a great basic posture that is accessible to nearly everyone. If knees are tender, a blanket can be placed on the mat, or the mat folded.ย  Angry wrists can be relieved by forming each hand into a fist, placed underneath the shoulder with fingers toward the midline.

Table Pose is also a wonderful starting place to postures requiring greater balance like SIDE PLANK (Vasisthasana) or its variation, MODIFIED SIDE PLANK.

Lastly, Table Pose is a sweet transitional posture between DOWNDOG, BALANCING TABLE and CAT/COW.

ALIGNMENT

From CHILD’S POSE, press into all 10 FINGERS.

Come forward by lifting the buttocks to bring the hips over the knees, shoulders over wrists.

WORK IN THE POSE

Lengthen the spine by reaching through the crown of the head, and directing the tailbone to the feet.

VARIATIONS

SIDE BODY STRETCH – Walk the hands to 3 O’CLOCK, back to 12 O’CLOCK, and then to 9 O’CLOCK for a nice stretch to the side waist.

BALANCING TABLE

  • On an inhale, extend opposite arm and opposite leg. Energy out the fingertips and the back heel, toes point down.
  • Soften the shoulders down away from the ears. Activate the arms = straight elbows.
  • For more challenge, rotate the limbs away from one another for AIRPLANE ARMS AND LEGS
  • Keep the hip points level

BENEFITS

  • Strengthens the shoulders, wrists and forearms
  • Lengthens the spine

CONTRAINDICATIONS

This can be irksome to tender, keyboard-driven wrists.ย  Make each hand into a fist. Place the fists on the mat with the fingers pointing towards one another.

Consider adding an extra blanket under the knees.

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Entrepreneur, yogini, designer, award-winning filmmaker, personal trainer and former marathon runner. She left a career in finance to start her own business and along the way, became a yoga teacher after practicing for 24 years.

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About the Author

Entrepreneur, yogini, designer, award-winning filmmaker, personal trainer and former marathon runner. She left a career in finance to start her own business and along the way, became a yoga teacher after practicing for 24 years.



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