Bharmanasana (Table top pose)

1. Start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips.

2. Ensure your hands are shoulder-width apart and your knees are hip-width apart.

3. Distribute your weight evenly between your hands and knees.

4. Keep your spine in a neutral position, avoiding any arching or rounding.

5. Engage your abdominal muscles to support your spine.

6. Keep your head in line with your spine, gazing down at the floor.

7. Breathe deeply and evenly, maintaining the pose.

8. Avoid locking your elbows; keep a slight bend in them.

9. To release, slowly lower your hips back towards your heels.

10. Rest in Child's Pose (Balasana) if needed.

1. Start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips.

2. Ensure your hands are shoulder-width apart and your knees are hip-width apart.

3. Distribute your weight evenly between your hands and knees.

4. Keep your spine in a neutral position, avoiding any arching or rounding.

5. Engage your abdominal muscles to support your spine.

6. Keep your head in line with your spine, gazing down at the floor.

7. Breathe deeply and evenly, maintaining the pose.

8. Avoid locking your elbows; keep a slight bend in them.

9. To release, slowly lower your hips back towards your heels.

10. Rest in Child's Pose (Balasana) if needed.