How To Do: Table Pose (Bharmanasana)

ByFrancois

Also Known As: Tabletop Pose

Difficulty: Beginner

Pose Type: Seated/Restorative Pose

Targets: Arms, Knees, And Shoulders

Table Pose is a beginner yoga pose. It can be practiced as a restorative posture or performed as transitional pose into other seated poses like the Cat/Cow flow, Plank pose, Threading the Needle or Downward Facing Dog pose.

This relaxing pose will help to rejuvenate your spine, open your chest and breath more freely.

By practicing proper alignment in basic poses like Table Pose you create a strong base for the poses that follow.

How To Do Table Pose (Bharmanasana)

Step-By-Step

  1. From Thunderbolt Pose (Vajrasana), or a kneeling position bring your hands and knees to the floor.
  2. Your hips directly over your knees.
  3. Your knees should be hip width apart and your feet directly behind your knees. Your feet must be untucked and your toes pointing back.
  4. Your palms must be directly under your shoulders with your fingers spread and facing forward. Your arms must be straight.
  5. Gaze at the space between your hands and flatten your back.
  6. Actively press your hands into the floor drawing your shoulder blades down your back. Slightly drop your shoulders away from your ears.
  7. Extend your tailbone backward and the crown of your head forward to lengthen your spine.
  8. Engage and lift your abdominal muscles to help keep your spine straight.
  9. Breathe deeply, staying in the pose for 3-5 breaths.
  10. Exit the pose and come back into Thunderbolt Pose (Vajrasana) or transition to the next pose.

Modifications for Beginners:

  • If you have pain in your knees while you move through the pose you can place a folded blanket under them for padding. This will reduce the pressure and stress on your knees. Or you can invest in a thicker yoga mat.
  • If you experience pain in your wrists during the pose, make fists with your hands and place them on the floor instead of your palms.

Variations of Table Pose (Bharmanasana):

When you feel balanced and comfortable in table pose try these variations to enrich your practice.

Balancing Table Pose.

  • Strongly engage your core.
  • Extend your right leg straight back and find your balance.
  • Now lift your left arm and reach straight ahead.
  • Hold for 5 breaths and change to the other arm and leg.

Thread The Needle Pose.

  • From Table Pose, bend your left elbow, and slide your right arm underneath your left arm until your right shoulder reaches the mat.
  • Hold there for 5 breaths and come back into Table Pose.
  • Repeat on the other side.

Table Pose with Forearms On Blocks.

  • Come into the pose as normal except place your forearms on two yoga blocks instead of placing your palms on the floor.

Tips for Beginners:

  • Make sure to not put all the weight of your upper body in your shoulders and wrists. Distribute the weight between your arms and legs.
  • Make sure your shoulders are directly above your hands. Your arms should be perpendicular to the floor.
  • Make sure to press into the floor with your first knuckles to not put all the weight directly on your wrists.
  • Table is a great pose to practice your yoga breathing exercises (Pranayama).

Benefits of Table Pose (Bharmanasana):

  • Table Pose helps to lengthen and realign your spine.
  • It will also relieve back pain and stiffness in this area. By maintaining a straight back you will help your spine to decompress.
  • In the pose you will stretch and strengthen your wrists, shoulders, forearms, hands, and core.
  • Table pose will improve your balance and focus.
  • Regularly practicing Table Pose will help to improve your posture over time.
  • It will prepare your body for more difficult arm balance poses.
  • You will improve your flexibility and range of motion while enhancing your lung capacity by practicing your yoga breathing exercises.
  • Practicing Pranayama (yoga breathing) with the pose will help to calm your mind and ease any stress and anxiety.

Caution when practicing Table Pose (Bharmanasana):

  • Practice with caution if you have wrist or knee pain.
  • Avoid the pose if you have herniated disks or a recent back injury.
  • Practice a modified version of the pose if you suffer from carpal tunnel syndrome because of the pressure the pose puts on the wrists.

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