BITILĀSANA (उष्ट्रासन)

1. Start in Table Pose (Bharmanasana), on your hands and knees, with your knees under your hips and your shoulders over your wrists.
2. Make sure your calf muscles are parallel to each other with the tops of your feet face down and your toes pointing straight back. Press down through your palms and knees as you spread your fingers and ground yourself to the mat. Be sure not to lock your elbows.
3. Inhale, using your diaphragm to expand your belly. Arch the spine by pressing your hips down and raising the tailbone to the sky. At the same time, start to lift the chest forward and up while slightly tilting the chin up. Feel the abdomen lengthen and drop toward the floor. This helps create a ‘U’ shape with the spine. Arch your back as far as is comfortable.
4. Open your chest and drop your shoulders, bringing the shoulder blades toward each other and flat. Imagine drawing the collar bones apart. Keep the neck soft.
5. Hold for a couple of breaths using your core muscles for stability.
6. When you are ready, release and exhale back to Table Pose (Bharmanasana) or Cat Pose (Marjaryasana).

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