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HW: Tibetan Rites (Day 20)
Reverse Table Pose
The tibetan rites are a series of repeated movements in which we move from one pose to the next. Reverse Table pose is wonderful in its own right, and in one of the Tibetan rites, the requirement is to move from seated staff pose into table pose, back to staff and keep repeating the movement. I find this really helpful for loosening my shoulders.
Start seated with your legs straight out in front. Arms are straight with the hands flat on the floor. Precise alignment is going to be different for every body but start with the wrists in line with the hips so the hands and fingers are facing towards the toes -fingers will be next to the top of the thighs. Press into the hands and lift your hips up – you’ll feel a swing forward as your knees bend so you can come on to the feet with the legs engaged – feet press into the ground.
We want the knees directly over the ankles and the wrists under the shoulders. If you’re not quite at 90 degrees adjust the feet so they are, and come back down without adjusting anything else. You may find your butt needs to come further back between the hands. Thats fine. Now you’re in place, once more, repeat the upwards lift of the hips, and you should find you come to 90 degrees with the shoulders and knees this time. Use the glutes to help lift the hips so you’ve got a nice strong, straight line with the body from shoulders to knees. Legs are engaged helping maintain the lift, and you’re pressing into the ground through the feet and hands. If your neck is comfortable to do so, you can gently drop the head back, and hold here for a few breaths, otherwise, keep it straight but avoid straining.
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