How to do a tabletop hold:
- From the half roll back, with control, slowly lower your spine all the way down onto the mat.
- Raise your legs into the air with your knees directly above your hips and your shins parallel with the floor. This is the tabletop position. If it's too challenging, bring your knees a little closer to your chest.
- Actively and gently imprint (press) your lower back into the floor, and hold this position for about 40 seconds, breathing deeply.
- For the last 20 seconds, raise your arms into the air while continuing to imprint your lower back into the floor.
