Following are the steps to Dandyamana Brahmanasana (Balancing table pose).

Begin the practise by aligning to tabletop pose (brahmanasana). Align your body in such a way that you are on the four limbs of your body. The arms are aligned at shoulder level. The palms are firmly placed on the mat. The legs are hip-width wide, the knees placed on the mat. The feet are curled inside.
Keep the spine straight. Be aware not to curve the back. Keep the neck also straight with the face looking at the ground. Please don’t bend your neck.
Inhale and slowly raise the left leg backward, parallel to the ground. Breathe normally now.
Keep the gaze focused between the palms. Again inhale and raise the right arm and make it parallel to the ground.
Spread out the fingers of the right palm. Stretch the right arm forward and the left leg behind. This action elongates the spine.
Breathe normally and tuck in the core to maintain the balance. Stay in the pose as long as you can. Feel the pose and the breath awareness. After a while, the breath gets deeper. Its restorative pose.
To release the pose, bring back the right arm to the ground and simultaneously, bring back the left leg to the floor and come back to the simple Table Top Pose.
Repeat the pose with the right leg raised backward and the left arm raised in front. Stay as long as you can, maintaining the balance and breathe awareness.
After the doing both the sides, relax in Prasarita Balasana (Extended Child Pose).

свернуть