From a neutral table top position, knees are set directly below hips and forearms rest on the floor with shoulders directly above wrists. Palms are pressed firmly together to start. Toes are curled under. On an exhale, knees are lifted away from the floor. At first the knees can be kept slightly bent. Heels are lifted away from the floor. Tailbone lengthens away from the back of the pelvis and presses lightly toward the pubis. Sitting bones lift toward the ceiling. Inner legs are drawn up into the groins. Forearms continue to press actively into the floor. Shoulder blades are firmed against the back and widen away from the spine toward the tailbone. Hands may release and lay flat onto the mat with forearms shoulder distance apart. Head is held between the upper arms. Knees straighten is upper back can remain flat and does not become rounded. Top of sternum is lifted away from the floor.
Benefits of the posture:
- creates integration and balance between upper and lower body
- strengthens and stretches the legs and shoulders
- calms the nervous system