Beginnerkneeling

Variations (2)

BH

Bharmanasana (table top pose) - Ankle Taps

BH

Bharmanasana (table top pose) - Foot Circles

Tabletop Pose

Bharmanasana (Table top pose) · भरमानासन

Also known as: Bharmanasana · Four-Point Kneeling

BharmanSupporting / Bearing·AsanaTabletop Pose

Tabletop Pose, also called Bharmanasana is a classical yoga posture. Its Sanskrit name Bharmanasana (Table top pose) translates word-for-word as: Bharman (Supporting / Bearing) · Asana (Tabletop Pose). Beginning from a kneeling position, the practitioner aligns the body with precision and intentional breath. The posture works to engage the core, strengthen and extend the back and tone the arms. Strengthens the wrists, arms, and core. Improves body awareness and proprioception. It is particularly valued for improving overall posture and building full-body strength. Suitable for beginners and regular practitioners alike, it is an excellent warm-up, particularly beneficial for beginners and seniors. A blanket and wall can be used to make the posture more accessible and support correct alignment. Practitioners with wrist injury and knee injury should approach with care or consult a qualified teacher.

Anatomy Involved

Benefits

5

Core muscles(stabilizing)
Deep within your abdomen, wrapping like a corset, the transversus abdominis and the small multifidus muscles along your spine activate subtly in Bharmanasana. This engagement creates an internal girdle, supporting the lumbar spine and preventing it from collapsing or arching excessively. You'll feel a gentle lift from the pelvic floor, drawing energy inward and upward (uddiyana bandha) to create a sense of inner containment and strength. This foundational stability protects the back and prepares the core for all dynamic movements, allowing prana to be held and directed.
Shoulder Stabilizers(stabilizing)
The muscles around your shoulder blades, particularly the serratus anterior, become active here, drawing the shoulder blades away from the spine and broad across the back. This action prevents the shoulders from collapsing towards the ears and creates a firm base for the arms. You'll feel a sense of broadening across your collarbones and a subtle lift through the chest, allowing prana to flow freely into the upper chest and heart space. This intelligent engagement protects the delicate shoulder joint and teaches proper weight distribution through the arms.
Spinal Extensors(stabilizing)
Running along either side of your spine, the erector spinae muscles work to maintain the natural curves of your back without creating tension or compression. In Bharmanasana, they subtly engage to keep the spine long and neutral, countering the pull of gravity. This gentle activation allows for space between each vertebra, facilitating the healthy flow of cerebrospinal fluid and maintaining the vitality of the central nervous system. You experience a sense of uprightness and ease in the torso, a quiet strength that supports the integrity of your central axis.
Full anatomical benefits — muscles, joints, organs →

Avoid If

2

Wrist Injury / Carpal Tunnel
Weight-bearing or extended wrist positions can compress the median nerve and aggravate inflamed tendons, worsening pain and causing numbness.
Place a folded blanket under the wrists or make fists to keep the wrist neutral in the tabletop position.
Knee Injury
Deep flexion or rotation at the knee can strain ligaments, meniscus, or cartilage, especially in a compromised joint.
Place a thick folded blanket between the calf and thigh, or sit on a bolster/block to limit the depth of knee flexion.

Props That Can Help

Optional supports — use when helpful, not required

Folded Blanket

Place a folded blanket under the knees or shins to cushion the joint and reduce pressure from the hard floor during kneeling postures.

Wall

The wall provides support, proprioceptive feedback, and confidence — use it to learn the correct alignment before practising independently.

Common Mistakes to Avoid

✕Placing excessive pressure on the kneecaps without padding

✕Letting the hips shift forward of the knees

✕Collapsing the lower back

✕Tensing the shoulders and neck

✕Ignoring pain in the knees or ankles — use props or modify

Teaching Cues

For yoga teachers — verbal cues to guide students

5 cues

1Place padding under the knees if needed for comfort
2Align the hips directly above or behind the knees
3Keep the spine long and the chest lifted
4Press the tops of the feet or toes firmly into the floor
5Engage the core to support the lower back

Pose Details

Helps With

posture correctionstrengthback painspinal injury

Pose Type

core strengthener

Body Focus

full bodycorewrists

Focus Areas

strengthbalance

Best For

beginnersseniorsprenatalpostnatalkidsdesk workers

Yoga Styles

iyengarhathavinyasarestorativeprenatal

When to Practice

warm uprestorativequick practice

Position

kneeling

Modify If You Have

wrist injury

Use fists or forearms, or wedge under palms.

knee injury

Use thick padding under knees.

pregnancy

Widen knees for abdominal space.

neck pain

Keep neck long, gaze down.

hip injury

Ensure hips are stacked over knees, avoid external rotation.

Practice Flow

Adho Mukha Virasana (Child's Pose)

This pose

Adho Mukha Virasana (Child's Pose)

Savasana

How to Practice

1

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

2

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

3

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

4

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

5

5. Engage your abdominal muscles to support your spine.

5 more steps remaining

Register free to see the complete instructions

Register Free to Continue

Already registered? Login

Featured in Sequences

Practice Bharmanasana (Table top pose) as part of these guided sequences

Frequently Asked Questions

Common questions about Bharmanasana (Table top pose)

What is Tabletop Pose?

Tabletop Pose, also called Bharmanasana is a classical yoga posture. Its Sanskrit name Bharmanasana (Table top pose) translates word-for-word as: Bharman (Supporting / Bearing) · Asana (Tabletop Pose). Beginning from a kneeling position, the practitioner aligns the body with precision and intentional breath. The posture works to engage the core, strengthen and extend the back and tone the arms. Strengthens the wrists, arms, and core. Improves body awareness and proprioception. It is particularly valued for improving overall posture and building full-body strength. Suitable for beginners and regular practitioners alike, it is an excellent warm-up, particularly beneficial for beginners and seniors. A blanket and wall can be used to make the posture more accessible and support correct alignment. Practitioners with wrist injury and knee injury should approach with care or consult a qualified teacher.

What are the benefits of Tabletop Pose?

Establishes neutral spinal alignment. Strengthens the wrists, arms, and core. Improves body awareness and proprioception. Prepares the body for more demanding poses. Gently stretches the back and hips.

Who should avoid Tabletop Pose?

Avoid this pose if you have: Acute wrist or carpal tunnel syndrome, Severe knee injury (use padding).

How many steps are in Tabletop Pose?

Tabletop Pose is practiced in 10 steps. Start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips.

Is Tabletop Pose suitable for beginners?

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

What props are needed for Tabletop Pose?

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

What conditions does Tabletop Pose help with?

Tabletop Pose is therapeutic for: posture correction, strength, back pain, spinal injury.

What poses should I do before Tabletop Pose?

Prepare with: Adho Mukha Virasana (Child's Pose). These warm up the relevant muscles and joints.