Bharmanasana (table top pose) - Ankle Taps

1. Start in Bharmanasana (table top pose), with wrists under shoulders and knees under hips.

2. Keep your spine neutral and core engaged.

3. Lift your right foot off the floor and gently tap your toes on the mat.

4. Bring your foot back to the starting position, toes pointing straight back.

5. Repeat the tapping motion with your right foot for 5 repetitions.

6. Switch to your left foot and repeat the tapping motion for 5 repetitions.

7. Continue alternating between right and left feet, maintaining a steady rhythm.

8. Breathe deeply and evenly throughout the exercise.

9. Maintain a neutral spine and avoid shifting your weight excessively.

10. After completing 10 repetitions on each side, return to Bharmanasana and rest.

1. Start in Bharmanasana (table top pose), with wrists under shoulders and knees under hips.

2. Keep your spine neutral and core engaged.

3. Lift your right foot off the floor and gently tap your toes on the mat.

4. Bring your foot back to the starting position, toes pointing straight back.

5. Repeat the tapping motion with your right foot for 5 repetitions.

6. Switch to your left foot and repeat the tapping motion for 5 repetitions.

7. Continue alternating between right and left feet, maintaining a steady rhythm.

8. Breathe deeply and evenly throughout the exercise.

9. Maintain a neutral spine and avoid shifting your weight excessively.

10. After completing 10 repetitions on each side, return to Bharmanasana and rest.