Sanskrit: Bitilasana
bee-tee-LAHS-anna
Benefits
Opens the chest and heart space
Increases flexibility of the spine
Strengthens the backside of the body
Massages the abdominal organs
Improves digestion, lung capacity, and circulation
Standard Cues
Start on your hands and knees in a tabletop position.
Make sure your shoulders are aligned above your wrists and your hips are aligned above your knees.
Come to a flat back by lengthening the spine. Place your head and neck in a neutral position, and gaze down toward the floor.
Inhale and arch your back. Lift through your glutes and the crown of your head, and allow your belly to drop toward the floor.
Roll the shoulders up and down the back, feeling the backbend in your thoracic spine. Open the chest.
Exhale and come back to a neutral, tabletop position.
Short Cues and options
Push down through your hands to help arch the back.
Draw the shoulder blades away from the ears to protect the neck.
Lift your gaze toward the sky.
Precautionary Warnings
Avoid if you have wrist, back, or neck injuries.