Balancing Table
(dan-DAH-yom-na bahr-mon-AHH-sah-nah)

1. Start in Table Pose (Bharmanasana), on your hands and knees, with your knees under your hips and your shoulders over your wrists. The tops of your feet flat to the mat.
2. Lengthen the back of your neck to be in line with your spine. Gaze down at a point between the palms.
3. Drawing the navel to the spine, engage your core, and lengthen your back through your spine.
4. Lift and reach your right leg back, making it parallel to the floor, and continuing to engage your core. Try flexing the foot if you can. Keep your knee straight, but not locked.
5. Lift and reach your left arm forward, reaching your fingers out with your palm facing down, and your arm parallel to the floor. Be cautious not to lock your right elbow during this process.
6. Keep your hips squared to the floor. Avoid arching your lower back by keeping your navel drawn in and your abdomen tight. Imagine someone pulling your head forward, and your hips back, to help straighten your back.
7. Breathe and hold the posture for 3-6 seconds minimum. (Hold for 20 seconds to increase flexibility).
8. Release your left arm and right leg slowly, coming back to your hands and knees and into Table Pose (Bharmanasana) position.
9. Repeat on the other side.

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