Clay Turtle

Extended Childs Pose
Knees to wide edges of mat.
Big toes to touch.
Sink weight toward heels.
Arms extend forward, palms grounded.
Chest and belly rest between legs.
Forehead grounded to mat, block, or stacked fists.

Traditional Childs Pose
Knees and ankles to touch.
Sink weight toward heels.
Arms by sides, palms facing up.
Chest and belly rest on thighs
Forehead grounded to mat, block, or stacked fists.

Table Top
On hand and knees.
Wrists under shoulders, knees under hips.
Tops of feet on ground, all fingers point forward..
Spread fingers and grip mat.
Slight bend in elbows.
Neutral Spine, find length from crown of head through tailbone.

Cow Pose
Begin in Table Top.
Drop belly, gaze is high.
Tilt tailbone up (anterior pelvic tilt).
Slight bend in elbows, elbow creases face the front of your mat.
Drop shoulders away from ears.