The Table is a very basic pose with lots of add ons but is a great one for making you aware of a straight back and building strength in the wrists. Kneel with your knees hip width apart an take your bottom as close to your heels as possible. With your head on your mat stretch your arms out in front and palms on the mat. This will give you an idea of the space you need. Now keep the hands and knees in place move forwards so that the wrist, elbow and shoulder are all in line. Check that the knees and hips are in line and the tops of the feet are as close to the floor as possible. You should not feel scrunched up the back need to be flat and your neck long keep facing towards mat.
Start of from seated with legs out wide.
Bring in your right foot so the heel is in the groin.
Take the right arm behind you with hands in a comfortable position for you.
Put left hand on left knee and as you lift the hips the arm sweeps round and ends up beside the left ear.
Your looking point is the fingers of the left hand.
Make sure that the bent leg in on the floor and you are using it to lift the hips and the straight leg remains straight.
With the Diamond Yoga Pose from a seated position bring the soles of the feet together and bend the legs slightly so that there is a big gap in front of you. Sit with back straight lower ribs lifted and chest open. Put your hand on your knees and as you breath out fold forward and take hands down towards feet.
Be very careful on this one no sudden moves take it slow as there is a slight twist in the hamstring and sudden movements can cause damage to them.
If you get to a point where you feel the hamstrings complaining ease off slightly and use another breath to see if you can go further.
Fold as far forward as your body will allow and rest arms in the gap in front of you.
The Wild Thing pose is great for opening up the ribs and shoulder muscles.
There are 2 ways of getting into this pose either from a Scorpion or a side plank
Scorpion – so you have your right leg up there now just be brave and take the right hand off the floor and head the right foot to the floor. As you flip over lift the hips and arch your back. Relax the head and take the arm backwards and reach the hand out and feel that stretch.
Side plank – again it is just a matter of feeling brave take the top leg and put the foot flat on the floor behind you and lift the body and arm to follow as above. This pose takes a bit of practice and building of confidence that you will make it but when you get it it feels great.
Be careful of shoulders and there is quite a rotation of the joint.
This is a hip opening pose but you must keep the back straight and abdominals engaged so the Cobbler is a good back strengthener.
Bring the soles of the feet together and as close to your groin as possible. Let the knees drop out to the side. I find the hardest part of this pose is to keep the upper body upright and relax the hips at the same time, it seems to be one or the other.Bring your ribs forwards relax the shoulder and open out the chest. Keep the neck long and chin level with the floor.