Tabletop Foot Circles
Bharmanasana (table top pose) - Foot Circles · भरमानासन - पैर के घेरे
Also known as: All Fours Foot Circles
Tabletop Foot Circles, also called All Fours Foot Circles is a classical yoga posture. Its Sanskrit name Bharmanasana (table top pose) - Foot Circles translates word-for-word as: Bharman (Supporting / Bearing) · Asana (Tabletop — Foot Circles). Beginning from a kneeling position, the practitioner aligns the body with precision and intentional breath. Mobilizes the hip joint through full range. Strengthens the gluteal muscles. Improves neuromuscular control 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
- Mobilizes the hip joint through full range
- Strengthens the gluteal muscles
- Improves neuromuscular control and balance
- Warms the hips for deeper postures
- Builds core stability
- Full anatomical benefits — muscles, joints, organs →
Avoid If
Hip Injury
Deep hip flexion, external rotation, or weight-bearing can aggravate labral tears, impingement, or bursitis.
Place a block or blanket under the hip to reduce joint compression; keep the weight evenly distributed.
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.
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
5 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
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. Begin in Bharmanasana (table top pose).
2. Keep your spine neutral and core engaged.
3. Lift your right foot off the floor and make small circles with your foot, rotating at the ankle.
4. Perform 5 circles in a clockwise direction.
5. Then, perform 5 circles in a counter-clockwise direction.
5 more steps remaining
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Featured in Sequences
Practice Bharmanasana (table top pose) - Foot Circles as part of these guided sequences
Frequently Asked Questions
Common questions about Bharmanasana (table top pose) - Foot Circles
What is Tabletop Foot Circles?
Tabletop Foot Circles, also called All Fours Foot Circles is a classical yoga posture. Its Sanskrit name Bharmanasana (table top pose) - Foot Circles translates word-for-word as: Bharman (Supporting / Bearing) · Asana (Tabletop — Foot Circles). Beginning from a kneeling position, the practitioner aligns the body with precision and intentional breath. Mobilizes the hip joint through full range. Strengthens the gluteal muscles. Improves neuromuscular control 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 Foot Circles?
Mobilizes the hip joint through full range. Strengthens the gluteal muscles. Improves neuromuscular control and balance. Warms the hips for deeper postures. Builds core stability.
Who should avoid Tabletop Foot Circles?
Avoid this pose if you have: Acute hip injury, Wrist pain (use fists or forearms), Severe balance issues.
How many steps are in Tabletop Foot Circles?
Tabletop Foot Circles is practiced in 10 steps. Begin in Bharmanasana (table top pose).
Is Tabletop Foot Circles suitable for beginners?
Yes, Tabletop Foot Circles is a beginner-friendly pose suitable for all levels.
What props are needed for Tabletop Foot Circles?
You may use: blanket. Props make the pose more accessible and comfortable.
What conditions does Tabletop Foot Circles help with?
Tabletop Foot Circles is therapeutic for: ankle injury, flexibility, strength, posture correction, knee injury.
What poses should I do before Tabletop Foot Circles?
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) - Foot Circles with other poses