Stay for at least 3-4 minutes and after that slowly came to the table posture, after remaining it in for 1 minute, lie on your stomach and relax for 2 min.

Adjust your feet during 3rd step, as it may soar if you continue to stay in this pose for 3-4 min. Try to let your heels touch the ground because it will only increase the stretching and produce strain on there. If you feel that your knees are stressed, then correct your posture and make your knees goes right under your hips.

Now Push your lower body portion (Buttocks) in upward position while hands remain to attach to the ground. Let your palms touched to the ground and knees will go in the opposite direction. In the end, your lower body will look a /\-Shape while your palms are still touching the ground.

You will now take the body into the table posture by standing like an animal. Move your hands toward the stomach and after reaching the chest try to push upward, meanwhile, move your legs also toward the stomach and then push upward parallel to arms.

First, lie down on the floor mattress on your stomach and relax for some time. Place your hands in a straight direction.

There are two main points which may face difficulty in your body, one is shoulders and another is feet. Therefore try to adjust the time by time, also look that you in the correct way or position.





For the beginner, they can feel sprain in the legs when doing this posture, they can bend one leg’s knee while maintaining the straightness of another leg knee and then change side with another leg. After some time of practice, you will find it easy to perform the straightness in both legs.





If you are in pregnancy the last stage or have a back injury recently, then please consult your physician before performing this posture.



