Table Top

Come onto all fours and stack your shoulders directly over your wrists and your hips directly over your knees.

Spread your fingers wide and press firmly through the whole hand, especially the knuckles at the base of the index finger and thumb, so your wrists stay protected and the weight does not collapse into the heels of the hands.

Set your knees hip-width apart, slide a folded blanket under them if they feel sensitive, and point the tops of your feet down onto the mat.

Find a long, neutral spine by drawing your low belly up and reaching the crown of your head forward and your tailbone back, keeping the neck in line with the spine.

Breathe slowly and evenly here for five to eight breaths, hugging the shoulder blades gently down the back rather than letting the chest sink.

To release, exhale and lower your hips back toward your heels into a resting position, then shake out the wrists.