Two Legged Table Pose – Dwi Pada Pitham
The two-legged table as a yoga pose is simple but versatile and can be used as an exercise that will remove tension from the spine and tension from the structures involved in breathing movements, as well as help balance the actions of the legs and hips. What is of great importance not only in this asana but also in any other is BREATHING.
Everything that happens in our consciousness affects breathing, so pay attention that every movement is performed fully consciously, with a lot of attention and love. The movement of raising the hips is performed on inhalation and the movement of lowering the hips on exhalation, however, this flow of breathing can be changed so that the exercise causes different positive effects on the body.
Two-Legged Table Asana Benefits
- Strengthens the back, buttocks and lower legs.
- It massages the abdominal organs, improves digestion, opens the chest and shoulders.
- It reduces headache and cures fatigue.
- It improves circulation and reduces back pain.
- It creates a greater flow of oxygen in the body.
- It opens the hips and activates the gluteus and hamstrings.
People with neck injuries should avoid this asana or do it under the supervision of an instructor!
Another important note is not to turn your head in the position!
Dwi Pada Pitham Asana Instructions
Lie on your back, bend both knees, rest your feet on the floor and place your feet hip-width apart. Press your feet into the floor, inhale and lift your hips as you separate your spine from the floor. Keep support on your hands and push your shoulders down.
Tighten your glutes, legs and mula band (engages the muscles located between the pubic and tailbone) to lift your hips higher. Squeeze all the muscles you feel in the pelvic floor and perineum, including the sphincters. Hold the position for 4 to 8 breaths. To release, slowly return to the starting position with an exhalation. Repeat the exercise 3 to 10 times.
Variations of Yoga Pose Two-Legged Table
If you want the exercise to be more challenging, separate your hands from the floor and raise them so that you are looking at your hands or place your hands in the Namaskar position in front of your chest. Also, instead of arms, you can alternately lift one leg and the other while your hips are in the air and your hands are resting on the floor.
Another option is to perform the exercise dynamically so that with each inhale when you lift your hips, you alternately lift one leg and then the other, extending your knees.
In order to relax and rest after this asana, bend your knees, pull them to your chest and hug them with both hands, in other words enter the so-called Apana pose.