Tabletop to Child's Pose Flow

Mārjaryāsana — Bālāsana

Tabletop to Child's Pose Flow
CategoryWarm-Up TypeStretch LevelBeginner Hold50 sec MusclesBack, Hips, Shoulders BreathingInhale to tabletop, exhale to Child's Pose

How to do it

  1. EnterCome into tabletop: palms under your shoulders, knees under your hips, back flat.
  2. HoldExhale, send your hips toward your heels, lower your chest toward your thighs, and reach your palms forward. Inhale, come back to tabletop, shoulders over your palms. Keep your spine long and your neck relaxed.
  3. ExitStay in Child's Pose for a few breaths.

Benefits

Gently loosens the spine and hip joints with a rocking motion.

Cautions

  • Knee injuries — place a blanket under your knees

This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.

Where it appears

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