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Pose of the Month Archives
JANUARY 2010: SPINAL BALANCE
 Instructions:
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Begin in table pose, on your hands and knees. Bring the knees hip-width apart, directly below the hips, and the hands shoulder-width apart, wrists directly under the shoulders. Press the palms firmly into the mat with the fingers spread wide apart.
- Gaze straight down and allow the back to be flat by pulling your naval up toward your spine. Relax the shoulders away from the ears. Press the tail bone towards the back wall and the crown of the head towards the front wall to lengthen the spine.
- Inhale to lift the left leg and right arm up parallel to the floor, reaching the toes back and the fingers forward.
- Hold the position for about 30 seconds.
- Exhale to release and lower the arm and leg down back into table pose.
- Repeat on the second side.
- For a more advanced position, bend the lifted leg and hold the foot or ankle with the opposite hand. Pull the foot up toward the ceiling.
Benefits:
- Improves balance, memory, focus and coordination.
- Builds core body strength and lengthens the spine.
- Strengthens the muscles of the spine, buttocks, and backs of the arms and legs
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