Bharmanasana (table top pose) - Ankle Taps
भरमानासन - टखने के नल
From Table Top position, Ankle Taps involve reaching one hand back to touch the opposite ankle while maintaining balance on the supporting arm and knees. This movement builds coordination, strengthens the obliques, and improves rotational stability of the trunk. It is an excellent preparatory exercise for twisting postures and arm balances.
Anatomy Involved
Benefits
- Strengthens the obliques and core
- Improves trunk rotational stability
- Builds coordination and balance
- Warms up the spine for twisting postures
- Strengthens the supporting arm and shoulder
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Wrist injury
- Acute shoulder pain
- Severe balance disorders
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
6 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 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
- 6Fix the gaze on a steady point (drishti) for balance
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Modify If You Have
wrist injury
Use forearms on the floor, or use props under hands to elevate wrists.
knee injury
Use thick padding under knees, or perform seated if kneeling is impossible.
ankle injury
Limit range of motion, perform very gently, or avoid if painful.
pregnancy
Widen knees for comfort and ensure no pressure on the abdomen.
hip injury
Use padding under the knees and ensure the hip joint remains comfortable.
Target Areas
Practice Flow
About this Pose
From Table Top position, Ankle Taps involve reaching one hand back to touch the opposite ankle while maintaining balance on the supporting arm and knees. This movement builds coordination, strengthens the obliques, and improves rotational stability of the trunk. It is an excellent preparatory exercise for twisting postures and arm balances.
How to Practice
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.
5 more steps remaining
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Featured in Sequences
Practice Bharmanasana (table top pose) - Ankle Taps as part of these guided sequences
Frequently Asked Questions
Common questions about Bharmanasana (table top pose) - Ankle Taps
What is Bharmanasana (table top pose) - Ankle Taps?
From Table Top position, Ankle Taps involve reaching one hand back to touch the opposite ankle while maintaining balance on the supporting arm and knees. This movement builds coordination, strengthens the obliques, and improves rotational stability of the trunk. It is an excellent preparatory exercise for twisting postures and arm balances.
What are the benefits of Bharmanasana (table top pose) - Ankle Taps?
Strengthens the obliques and core. Improves trunk rotational stability. Builds coordination and balance. Warms up the spine for twisting postures. Strengthens the supporting arm and shoulder.
Who should avoid Bharmanasana (table top pose) - Ankle Taps?
Avoid this pose if you have: Wrist injury, Acute shoulder pain, Severe balance disorders.
How many steps are in Bharmanasana (table top pose) - Ankle Taps?
Bharmanasana (table top pose) - Ankle Taps is practiced in 10 steps. Start in Bharmanasana (table top pose), with wrists under shoulders and knees under hips.
Is Bharmanasana (table top pose) - Ankle Taps suitable for beginners?
Yes, Bharmanasana (table top pose) - Ankle Taps is a beginner-friendly pose suitable for all levels.
What props are needed for Bharmanasana (table top pose) - Ankle Taps?
You may use: blanket. Props make the pose more accessible and comfortable.
What conditions does Bharmanasana (table top pose) - Ankle Taps help with?
Bharmanasana (table top pose) - Ankle Taps is therapeutic for: ankle injury, flexibility, strength, posture correction, knee injury.
What poses should I do before Bharmanasana (table top pose) - Ankle Taps?
Prepare with: Bharmanasana (Table top pose), Adho Mukha Virasana (Child's Pose). These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Bharmanasana (table top pose) - Ankle Taps with other poses