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A foundational kneeling pose that serves as a neutral starting point for many movements. It helps to align the spine, build core awareness, and stabilize the shoulders.
Start on your hands and knees.
Place your wrists under your shoulders and your knees under your hips.
Keep your back flat like a table and your gaze toward the floor.
Press your palms and the tops of your feet firmly into the mat.
Spread your fingers wide and distribute your weight evenly.
Draw your navel toward your spine to engage your core.
Keep your neck long, looking slightly forward of your hands.
Avoid letting your belly sag or your back round.
Improves spinal alignment and core stability.
Strengthens the wrists, arms, and shoulders.
Builds awareness of body positioning.
Promotes a sense of balance and grounding.
Encourages a calm and steady focus.
Place a folded blanket under your knees if the floor feels too hard or if you have sensitive joints.
Place your hands on blocks if you have wrist pain, as this can reduce the angle of the wrist.
Lightly place a hand on the student's lower back or between the shoulder blades to encourage a neutral, flat spine.
Make sure they are not locking their elbows.
Get on your hands and knees and stay flat.
Make your back flat like a table and stay strong and steady on your hands and knees.