Beginnerseated

Bharmanasana

भरमानासन

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.

Anatomy Involved

Benefits

Foundation for many poses
Builds core awareness
Gentle on joints
Teaches neutral spine alignment
Safe for almost everyone
Full anatomical benefits — muscles, joints, organs →

Avoid If

Severe wrist injury — use fists or forearms instead
Knee pain — place blanket under knees

Common Mistakes to Avoid

✕Rounding the lower back — sit on a folded blanket if needed

✕Forcing the knees down — let gravity work naturally

✕Collapsing the chest and slouching forward

✕Tensing the neck and jaw

✕Rushing into the pose without proper alignment first

Teaching Cues

For yoga teachers — verbal cues to guide students

5 cues

1Sit on the front edge of your sitting bones
2Lengthen the spine upward on each inhalation
3Keep the chest lifted and shoulders relaxed
4Ground down through the sitting bones
5Maintain an elongated spine — avoid rounding the back

Pose Details

Helps With

back painposture correctionstrength

Pose Type

core strengthener

Body Focus

corespine

Focus Areas

strengthbalance

Best For

beginnersseniorsprenatalpostnatal

Yoga Styles

hathavinyasarestorativeprenatal

When to Practice

warm up

Position

kneeling

Modify If You Have

wrist injury

Make fists or come onto forearms instead of flat palms.

knee injury

Place a folded blanket under the knees for cushioning.

Target Areas

Practice Flow

This pose

About this Pose

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.

How to Practice

1. Come onto hands and knees.

2. Wrists directly under shoulders, fingers spread forward.

3. Knees directly under hips, hip-width apart.

4. Tops of feet on the floor (do not tuck toes).

5. Spine flat — neither arched up nor sagging down (neutral spine).

5 more steps remaining

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Frequently Asked Questions

Common questions about Bharmanasana

What is Bharmanasana?

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.

What are the benefits of Bharmanasana?

Foundation for many poses. Builds core awareness. Gentle on joints. Teaches neutral spine alignment. Safe for almost everyone.

Who should avoid Bharmanasana?

Avoid this pose if you have: Severe wrist injury — use fists or forearms instead, Knee pain — place blanket under knees.

How many steps are in Bharmanasana?

Bharmanasana is practiced in 10 steps. Come onto hands and knees.

Is Bharmanasana suitable for beginners?

Yes, Bharmanasana is a beginner-friendly pose suitable for all levels.

What props are needed for Bharmanasana?

You may use: blanket. Props make the pose more accessible and comfortable.

What conditions does Bharmanasana help with?

Bharmanasana is therapeutic for: back pain, posture correction, strength.