How to Do the Table Pose in Yoga

Two Parts:Getting in the Starting PositionPerforming the Pose

The Table Pose, or Svanasana, is a pose that helps lengthen and realign your spine. It is also a starting pose for many more advanced moves.

Part 1
Getting in the Starting Position

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    Sit down on the floor with your knees bent and pointed towards the ceiling.
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    Place your hands behind your back on the floor. Your fingers should be spread wide and facing towards your feet.

Part 2
Performing the Pose

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    Roll your shoulders back and breath deeply. Your shoulder blades should be squeezed slightly together.
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    Lift your hips towards your ceiling so that your body is straight, like a table. Hold the pose for several seconds, then release.

Tips

  • Remember not to hold your breath as you perform the exercise. You'll get the most out of it if you keep your breathing relaxed.
  • To reduce pressure on your wrists, ball your hands into fists.

Things You'll Need

  • Yoga Mat

Article Info

Categories: Yoga