How To Do: Balancing Table Pose (Dandayamna Bharmanasana).

Also Known As: Bird Dog Pose, Balancing Tabletop Pose

Difficulty: Beginner to Intermediate

Type: Balancing/Strengthening

Balancing Table Pose is a beginner core strengthening pose that lengthens your spine while strengthening your leg and arm muscles.

Practicing yoga poses that requires you to co-ordinate your movements like Balancing Table Pose helps your body to become more balanced. This will prepare your body for more advanced poses like Warrior 3 and Dancers Pose.

Balancing Table Pose pairs your breath with your movement to stretch and strengthen your body.

Practicing this pose regularly will help to alleviate the effects of sitting for prolonged periods every day.

How To Do Balancing Table Pose (Dandayamna Bharmanasana) – Step by Step

Begin in Table Pose. Start on your hands and knees with your hands below your shoulders and your knees directly below your hips. Fingers facing forward.
Keep your gaze on the space between your hands and your neck long.
Draw your navel in. Exhale, and straighten your right leg back and rest it on the mat. Don’t arch your back.
Inhale, engage your core muscles and straighten your left arm in line with your left shoulder, palm facing inward.
On an inhale lift your right leg parallel and in line with your right hip.
Keep your hips squared with the floor and flex your foot.
Keep your spine neutral and your neck in line with your spine.
Ensure your hips and shoulders remain even.
Hold for 5 breaths.
To exit the pose, exhale and release back into table pose on both hands and knees.
Repeat on the other side and release. This is one round.
Complete 5 rounds and rest in Childs Pose.

Related Article: HOW TO DO TABLE POSE – BHARMANASANA

Modifications for Balancing Table Pose (Dandayamna Bharmanasana):

Place a folded blanked or mat under your knees for extra padding.
Keep the ball of your extended foot on the floor with your leg straight. This modification will also help if you experience back pain.
Alternatively, place your extended foot on a wall for extra balance.

Variations of Balancing Table Pose (Dandayamna Bharmanasana):

For a deeper stretch in your shoulders and hips. Reach your extended arm and leg out to the sides instead of to the front and back.
Bend your extended leg and take hold your ankle for Baby Dancer Pose. Kick into your hand with your foot to force your leg to lift and bring your spine into extension.
For an extra challenge you can do a hovering version of the pose. Start by tucking your toes and lift your knee slightly off the ground before lifting your arm and leg.

Table Pose Crunches: Strengthen your core with this crunch variation.

With your leg and arm extended bring your opposite elbow and knee to touch, rounding your spine. Hold for one breath and extend your arm and leg again. Do 5 repetitions and repeat on the other side.

Tips for practicing Balancing Table Pose (Dandayamna Bharmanasana):

Keep your spine neutral and don’t let your belly sag, keep your abdominal muscles firm and engaged throughout the pose. Dropping your belly will cause your back to over arch and this might cause injury.
Keep your gaze down at your hands. Only gaze forward if it is comfortable. Scrunching the back of your neck will cause pain and possible injury.
Make sure to broaden your shoulder blades and keep your shoulders away from your ears.
Keep your breath steady and synchronize your breath with your movement.

The Benefits of Practicing Balancing Table Pose:

Balancing Table Pose improves your balance and stabilizes your core while improving hip mobility.
Build abdominal and lower back strength with this pose.
It lengthens your spine and improves flexibility in your back and shoulders, improving your posture.
The pose will stretch and strengthen your glutes, hamstrings and arm muscles.
This pose helps to alleviate stress and anxiety by synchronizing your breath with your movement.

Caution When Practicing Balancing Table Pose:

Practice with caution if you have a recent injury to your knees, back, shoulders or wrists.
Use a folded mat or blanket as padding if you feel pain in your knee.
Avoid the pose if you had any recent surgery.
Always practice within your own range of capabilities.