BH
Bharmanasana
भरमानासन
Beginnerseated
Target Muscles
coreshoulderswristsquadriceps
Benefits (5)
- + Foundation for many poses
- + Builds core awareness
- + Gentle on joints
- + Teaches neutral spine alignment
- + Safe for almost everyone
Avoid If (2)
- - Severe wrist injury — use fists or forearms instead
- - Knee pain — place blanket under knees
About
Bharmanasana (Table Top Pose) is the foundational hands-and-knees position that serves as the starting point for Cat-Cow, Tiger Pose, and many other movements.
Step-by-Step Instructions
1
1. Come onto hands and knees.
2
2. Wrists directly under shoulders, fingers spread forward.
3
3. Knees directly under hips, hip-width apart.
4
4. Tops of feet on the floor (do not tuck toes).
5
5. Spine flat — neither arched up nor sagging down (neutral spine).
6
6. Gently draw the navel in — engage the core.
7
7. Neck in line with the spine — do not look up or down.
8
8. Gaze at the floor between the hands.
9
9. Distribute weight evenly across all four limbs.
10
10. Hold for 5-10 breaths. Begin Cat-Cow (Marjaryasana-Bitilasana) from here.