Table pose is often used to set up cat and cow tilts during warm-up and as a transition pose. In table pose, the knees are under the hips, the hands are under the shoulders, the index fingers are pointing forward in an L-shape, and when you peer back in between your legs, you can't see your feet.
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Standing Forward Fold or Uttanasana pose stretches the entire backside of the body and is known to soothe the nervous system. With feet hip-width apart and parallel, fold forward from your hips. Allow your head and arms to dangle over your legs. Option to grab opposite elbows and sway slightly. If you're holding tension in the jaw, circle the jaw or yawn out loud.
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Half Lift or Ardha Uttanasana stretches the hamstrings and is used to transition from standing to plank or downdog when moving through a vinyasa flow. Your inhale brings you into a flat back with the belly pressing towards the spine, long through the side seams, shoulder heads hug towards the pelvis and in towards the midline, long through the back of the neck.
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Child's pose or balasana is often used as a preparatory or restorative posture. In this video, I demonstrate three different variations of child's pose. Find child's pose anytime you need to rest or catch your breath.
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