Table Pose with Flat Back Extend in Partner Yoga

Video Transcript

"Gina and I are going to demonstrate the table pose, a really nice spine lengthener. We're going to come and just face each other. We're just going to center for a moment, grounding your feet and finding your long spine, tail bone under, drawing your belly button in and reaching through the crown of your head. You want to feel what this feels like in an upright position so you can feel that same lengthening when we come over into our table. We're just going to reach out to each other's arms, good, and then we are just slowly begin to walk our feet back until we find ourselves in a nice long table. We are going to extend our tail bones back to the back side of the room and as you reach your crown forward, press your shoulders away from your ears and draw your belly button in so that that table is so nice and flat you could eat dinner on your back. Okay inhaling and gently walking your feet forward and coming back up, good. Slowly let the arms down and recentering and realigning the spine, reach your hands up to the sky, then exhale drawing the hands to heart center and andala mudra."