Flying Table Pose is a great exercise to activate the transverse abdominis (TA) and coordinate all abdominal muscles. To perform this exercise:
Come to an all fours position and place your knees and hands shoulder width apart. Engage the TA and press your hands and left shin into the floor as you slowly slide your right knee out behind you with the knee straight. Sustain the TA contraction and breathe evenly. Keep your right leg in line with your trunk. Make imprints in the carpet with the hand and shin to keep balanced and broaden your collarbones to open your chest. Keep your neck in line with the spine and your eyes gazing 12 inches in front of you.
Slowly lower the leg to the starting position while sustaining the TA contraction. Repeat on the other side. When the leg lifts easily then lift the opposite arm. Check in and make sure that you have steady lower rib breathing, your pelvic floor is open, the TA is engaged, the chest is open, and the shoulders are drawing down and toward spine. Perform three reps on each side at least once a day.
Yoga for Massage Therapists is essential for career longevity and body sustainability.
