Table Top Pose

Table Top Pose (Bharmanasana) is a basic yoga pose for many yoga asanas that serves as a platform for many advanced floor postures. Bharmanasana turns you into many balancing poses such as the plank pose, tiger pose, downward dog pose, cat/cow pose, child’s pose, etc.

This beginner restorative pose helps the beginner to align the hands and legs in the right measurements. The pose strengthens the wrist, arms, and shoulders muscles, balancing and relieving the tensions, therefore, can be used as a warm-up exercise before yoga practice.

Tabletop Vinyasa can lead to a relaxed posture as the body moves from one posture to another. Moreover, tabletop pose will help raise the prana level in practice and find balance and stability while transitioning from one pose to another, Where you can learn to engage your core muscles for more intermediate and advanced poses.

Bharmanasana Yoga

Sanskrit Name: Bharmanasana,
English Name: Table Top Pose, Table Pose
IAST: Bharmanāsana
Pronunciation: BAHR-mahn-AHS-anna
Pose Level: Beginner
Pose Type: Restorative, seated
Chakra stimulates : visuddha (throat) chakra
Focus: Knees, arms, biceps, triceps, shoulders, lower back

How to Do Table Top pose

To do the tabletop pose, Come on to all fours with your both palms and knees, where the wrists underneath the shoulders and the hips are stacked on your knees.

When you perform this pose, Make sure: your

  • fingers spread
  • palms down on the ground
  • spine is straight
  • torso parallel to the ground.
  • knees placed hip-width apart
  • hands should be shoulder-width apart
  • neck and head are aligned with the spine
  • knees should be bend at 90-degrees
  • head aligned to the spine
  • gaze should be on the floor
  • chin a bit tucked
  • breath soft inhaling and exhaling

Maintain this final posture for a considerable time and come out in kneeling position.

Preparatory Pose

  • Thunderbolt Pose (Vajrasana

Follow up poses

Table Top Pose Benefits

  • Strengthens and stretches the core, arms, wrists, elbows, shoulders, neck, chest, back, knees, hips, quadriceps, and hamstrings.
  • strengthen gluteus maximus, hamstrings, quadriceps, calves, biceps, triceps, and core muscles.
  • Stretches the wrists, elbows, arms, shoulders, chest, back, quads, hamstrings, and neck
  • Tones the spine and the muscles of the back
  • lengthens the spine
  • Increase your flexibility and maintain stability
  • Improves balance and core awareness
  • Relieve tension and stress
  • Stimulates the visuddha (throat) chakra
  • Enhances the breath capacity
  • Aids in the alignment of limbs 
  • Extremely beneficial for strong backbone
  • Calms the mind
  • Lengthens and realigns the spine
  • Reduces the mild depression
  • Improves the flexibility
  • Maintaining the straight back
  • Improving the circulation of prana energy
  • Treat insomnia


  • Beginners with injury and surgery to the wrist, knee, shoulder, or knee.
  • Arthritis in the knees, shoulders, or hips  should avoid.
  • Carpal syndrome should avoid practicing Table Top Pose.
  • Pregnant women should consult their doctor before practising.


Bharmanasana is a beginner’s pose, it can be performed by anyone as it is one of the restorative poses and is extremely helpful who are new to yoga. Moreover, tabletop transition into many balancing poses while increase your prana level and find balance and stability.


Nov 21, 2022
Maha Sacral Mudra: How TO Do And Benefits

Many postures do not directly target individual parts of the body, but can still be very useful in working directly[...]

Sep 24, 2022
Vitamin A Rich Foods: Foods You Should Include In Your Diet

Vitamin A-rich foods are for overall health and well-being that play an essential role in maintaining: immune functionvisionreproductionbody growth and[...]

Aug 08, 2021
Try These Natural Home Remedies For Body Odor And Perspiration

Body odor comes from the bacteria living in your body, which grow with sweat. Although shaving the armpits can help,[...]



The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional