Dvipada Pitham
(two legs table)
Lying down on your back with the legs straight and arms by your side, bend the knees and hold the ankles. The back and feet should be flat on the floor. Tuck the chin in and lengthen the neck.
Start with a long and smooth exhale. As you inhale, press the feet down firmly on the floor while slowly lifting the hips off the floor as high as possible. Bring the knees together if they tend to go apart. Open the chest and bring the shoulders back. Stay here for a couple of breaths.
As you exhale, come down vertebra by vertebra back on the floor.
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