Tabletop Ankle Taps
Bharmanasana (table top pose) - Ankle Taps · भरमानासन - टखने के नल
Also known as: All Fours Ankle Tap
Tabletop Ankle Taps, also called All Fours Ankle Tap is a classical yoga posture. Its Sanskrit name Bharmanasana (table top pose) - Ankle Taps translates word-for-word as: Bharman (Supporting / Bearing) · Asana (Tabletop — Ankle Taps). Beginning from a kneeling position, the practitioner aligns the body with precision and intentional breath. Strengthens the obliques and core. Improves trunk rotational stability. Builds coordination and balance. It is particularly valued for developing greater flexibility. Suitable for beginners and regular practitioners alike, it is an excellent warm-up, particularly beneficial for beginners and prenatal. A blanket 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
- 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 / 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.
Shoulder Injury
Overhead loading and extreme shoulder rotation can impinge the subacromial space and overload rotator cuff tendons.
Reduce the range of motion, avoid full arm extension, and use props to limit load on the shoulder joint.
Balance Disorders
Impaired proprioception increases the risk of falls during standing and balancing poses.
Practise next to a wall or chair for support; keep both feet on the ground wherever possible.
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.
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
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
Register free to see the complete instructions
Register Free to ContinueAlready registered? Login
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 Tabletop Ankle Taps?
Tabletop Ankle Taps, also called All Fours Ankle Tap is a classical yoga posture. Its Sanskrit name Bharmanasana (table top pose) - Ankle Taps translates word-for-word as: Bharman (Supporting / Bearing) · Asana (Tabletop — Ankle Taps). Beginning from a kneeling position, the practitioner aligns the body with precision and intentional breath. Strengthens the obliques and core. Improves trunk rotational stability. Builds coordination and balance. It is particularly valued for developing greater flexibility. Suitable for beginners and regular practitioners alike, it is an excellent warm-up, particularly beneficial for beginners and prenatal. A blanket 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 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 Tabletop Ankle Taps?
Avoid this pose if you have: Wrist injury, Acute shoulder pain, Severe balance disorders.
How many steps are in Tabletop Ankle Taps?
Tabletop Ankle Taps is practiced in 10 steps. Start in Bharmanasana (table top pose), with wrists under shoulders and knees under hips.
Is Tabletop Ankle Taps suitable for beginners?
Yes, Tabletop Ankle Taps is a beginner-friendly pose suitable for all levels.
What props are needed for Tabletop Ankle Taps?
You may use: blanket. Props make the pose more accessible and comfortable.
What conditions does Tabletop Ankle Taps help with?
Tabletop Ankle Taps is therapeutic for: ankle injury, flexibility, strength, posture correction, knee injury.
What poses should I do before Tabletop 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