Dandayamana Bharmanasana, also known as the balancing table pose or bird dog pose, can strengthen core muscles and improve balance. To practice this, begin on all fours in a tabletop position, with wrists aligned under shoulders and knees under hips. Engage your core to keep your spine neutral. Extend your right arm forward and left leg back, keeping both parallel to the ground. Hold for 20 to 30 seconds, and focus on steady breathing and a stable torso. Switch sides, extending the left arm and right leg.
Note that it is important to consult a healthcare provider before starting a new exercise regimen, especially if you have pre-existing conditions.
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