Dandayamana (Balancing Table Pose): Basics, Steps, & Benefits

The “Balancing table pose” is a restorative yoga pose, and nature is yin yoga also. It’s a beginner pose performed on all fours, by lifting one leg and one hand and an effort to remain in balance with one leg and one hand.

Anantasana Basics

Sanskrit Pronunciation	Dandayamana Brahmanasana
Meaning	Dandayamana means “balancing”, Bharmana means “table”, Asana means “pose”
Pose Type	Stretch, Balance
Pose Level	Beginner-level posture
Style of yoga	Restorative yoga pose
Other Names	Balancing Table Pose, Bird Dog Pose, Sun Bird Pose, Pointing Dog Pose
Stretches	The quadriceps, hamstrings, upper back,
Strengthening	The abdominal and lower back muscles
Duration	30 second to 3 minutes

Anantasana Meaning

In Dandayamana Brahmanasana Yoga, ‘Danda’ means ‘Stick or Staff’, ‘Yamana’ means ‘balancing’ or ‘maintaining’, “Brahma” means “table” and ‘asana’ means ‘pose’. Thus it translates as Balancing Table Pose. It’s called so because it requires good balancing skills while ensuring the alignment is perfect.

Dandayamana Brahmanasana also known as Bird Dog Pose, Sun Bird Pose, Hands and Knees Balance Pose, and Pointing Dog Pose. In the pose, the hands and knees balance in a great place to start to work on that all-important.

This pose intrinsically brings a sense of balance and stretches the quadriceps, hamstrings, upper back, and lower traps as well as strengthens the core muscles, hips, lower back, and spine.

This pose is generally performed for several balancing yoga flows and floor poses, such as tiger pose (Vyaghrasana), awkward airplane balance pose, etc that require balance and stability. It’s a beginner-level asana that can be done by everyone. Moreover, it’s good for desk job persons as it provides flexibility and stretches and strengthens your gluteus maximus, hamstrings, quadriceps, calves, biceps, triceps, and core muscles and can also be modified into a backbend pose.

Practice Guide For Balancing Table Pose

The practice guide to perform Balancing Table Pose serves as a valuable resource for yoga enthusiasts seeking to advance their practice, offering a structured and detailed approach to mastering this asana.

Steps To Do Balancing Table Pose

• Come on to all fours or place your hands and knees in Table pose i.e., the wrists underneath the shoulders and the knees underneath the hips – just like a table.
• Inhale and extend your right foot toes towards the back of your mat and flex your foot.
• Lift your right leg up parallel to the floor and up the hip level and keeping your hips square and your foot flexed.
• Starring at a point between the palms, slowly inhale and Lift your left arm up to shoulder level, parallel to the floor, keeping the arm straight. Make sure the fingers are towards the front wall to the shoulder level.
• Now turn your palm and point your thumb toward the ceiling as if you were going to handshake someone.
• Your body is balanced on the left knee and right hand. Make sure the spine neutral and the neck long, keeping your gaze should be on the floor.
• Breathe and hold this pose for 7 – 10 breaths.
• After this lower the lifted hand and knee to the floor and come on all fours.
• Switch The pose on the other side.

Benefits

Table Top Pose (Variation) is a foundation yoga pose for many balancing floor postures. This is an easy but tricky yoga pose that balances floor postures and yoga flows.

Dandayamana Bharmanasana (BALANCING TABLE POSE) is undoubtedly all about balancing and concentration. It is one of the basic poses that are easy to practice and suitable for beginners. This pose is good for spinal health that improves balance and core strength as well as provides stability to the body. It builds core body strength and lengthens the spine which improves your body awareness and posture. It also provides a good foundation for other yoga poses such as tiger pose (Vyaghrasana), and half-moon variation knee on the floor pose. The pose can relieve stress and tension as well as treat insomnia and sleeping disorders.

Precautions

• Do not try to do this asana too quickly.
• Avoid practicing Balancing Table Pose in the wrist, elbow, and shoulder injuries.
• Do not proceed in case of lower back pain and abdominal surgery.
• Women during pregnancy and the menstruation cycle should not practice Balancing Table Pose.

Conclusion

The Dandayamana Bharmanasana is an effective yoga pose that promotes a sense of balance and core strength, stimulates internal organs, and provides a good foundation for other yoga poses

This is a beginners level asana, so, everyone can directly practice this pose. One should always listen to our body and practice a warm-up exercise prior to the posing practice.