This is a great yoga pose for those who sit a lot and need a good stretch. Read through the instructions below and make sure you watch the video so you can practice this pose correctly. Enjoy!

Kneel in “Table Position”

Step 1. Move right foot between hands, then slide it slightly ahead of your hands.

Step 2. Shift forward until right knee is fully bent at right angle. Make sure your ankle is directly under right knee.

Step 3. Breath slowly, hold for 20 seconds to 2 minutes.

Step 4. Push on the floor with hands to gently move back and out of the post. Repeat on left side.

Benefits:

• Relieves lower back pain and sciatica
• Strengthens thighs and legs
• Relieves anxiety and tension
• Increases energy and mental clarity

For another great yoga pose for women over 50, please see the Utkatasana Basic Chair post and video.