Bharmanasana (Table Top Pose): Basics, Steps, Benefits & More

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

Bharmanasana Basics

Table Top Pose is called Bharmanasana in Sanskrit. Bharma means ‘table or board to hold something’ and Asana means ‘pose’. 

This is beginner restorative pose helps beginners to align the arms and legs in the correct measurement. This pose strengthens the muscles of the wrists, arms and shoulders, builds balance and relieves tension, so it can be used as a warm-up exercise before yoga practice.

Tabletop Vinyasa can provide comfortable posture as the body moves from one pose to another. Additionally, tabletop pose practice will help increase prana levels and find balance and stability during transitions from one pose to another, where you can learn to engage your core muscles for more intermediate and advanced poses.

Practice Guide For Table Top Pose

It proceeds to break down the pose into manageable components, providing detailed instructions on body positioning, alignment, and breathing techniques essential for executing it correctly. Illustrations or images may accompany the instructions, aiding practitioners in understanding the nuances of each step.

Preparatory Pose

• Thunderbolt Pose (Vajrasana) 

Steps 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.

Follow up poses

• Downward Facing Dog (Adho Mukha Svanasana)
• Cat/Cow Pose (Marjaryasana/Bitilasana)
• Plank Pose (Phalakasana)
• Child’s Pose (Balasana)

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

Precautions

• 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.

Conclusion

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.

Table Top Pose (Bharmanasana) FAQ

1. What is the Table Top Pose?

• The Table Top Pose, or Bharmanasana, is a foundational yoga pose that sets up the body for various other postures. It involves positioning the body on all fours, mimicking the shape of a table.

2. What are the benefits of practicing the Table Top Pose?

• Core Strength: Engages and strengthens the core muscles.
• Spinal Alignment: Promotes proper alignment of the spine.
• Flexibility: Increases flexibility in the wrists, shoulders, and hips.
• Balance and Coordination: Helps in improving balance and coordination.
• Stress Relief: Calms the mind and reduces stress when combined with deep breathing.

3. How do I perform the Table Top Pose correctly?

• Start on all fours, with your wrists directly under your shoulders and knees under your hips.
• Keep your back flat and look down at the floor.
• Spread your fingers wide and press evenly through your palms.
• Ensure your knees are hip-width apart and your toes are pointed straight back.
• Maintain a neutral neck by looking down and slightly forward.

4. Can beginners do the Table Top Pose?

• Yes, it is beginner-friendly and serves as a great starting point for various other yoga postures.

5. Are there any modifications for the Table Top Pose?

• Wrist Support: If you have wrist pain, place a folded towel under your wrists for extra support.
• Knee Support: Use a yoga mat or a folded blanket under your knees for cushioning if you experience knee discomfort.

6. What should I avoid while doing the Table Top Pose?

• Avoid arching or rounding your back excessively.
• Ensure your wrists and shoulders are aligned to prevent strain.
• Don’t let your neck hang or look too far forward.

7. How long should I hold the Table Top Pose?

• Hold the pose for 1-2 minutes, or as long as it feels comfortable, focusing on your breath and alignment.

8. Can the Table Top Pose be integrated into a yoga sequence?

• Yes, it’s often used as a transitional pose in various yoga sequences, leading into Cat-Cow stretches, Downward Dog, or balancing poses like Bird Dog.

9. What are the mental benefits of the Table Top Pose?

• It helps in centering the mind and establishing a calm, meditative state, especially when synchronized with deep breathing.

10. Is the Table Top Pose suitable for all age groups?

• Yes, it is suitable for all age groups and can be easily adapted to meet individual needs and abilities.