Bharmanasana (table top pose) - Foot Circles
भरमानासन - पैर के घेरे
Performed from Table Top position, Foot Circles involve extending one leg behind and drawing slow circles with the foot. This movement mobilizes the hip joint, strengthens the gluteal muscles, and improves neuromuscular control. The practitioner must stabilize through the core and supporting limbs while the moving leg traces its circular path, building functional strength and joint health.
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
- Acute hip injury
- Wrist pain (use fists or forearms)
- Severe balance issues
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
About this Pose
Performed from Table Top position, Foot Circles involve extending one leg behind and drawing slow circles with the foot. This movement mobilizes the hip joint, strengthens the gluteal muscles, and improves neuromuscular control. The practitioner must stabilize through the core and supporting limbs while the moving leg traces its circular path, building functional strength and joint health.
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 Bharmanasana (table top pose) - Foot Circles?
Performed from Table Top position, Foot Circles involve extending one leg behind and drawing slow circles with the foot. This movement mobilizes the hip joint, strengthens the gluteal muscles, and improves neuromuscular control. The practitioner must stabilize through the core and supporting limbs while the moving leg traces its circular path, building functional strength and joint health.
What are the benefits of Bharmanasana (table top pose) - 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 Bharmanasana (table top pose) - 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 Bharmanasana (table top pose) - Foot Circles?
Bharmanasana (table top pose) - Foot Circles is practiced in 10 steps. Begin in Bharmanasana (table top pose).
Is Bharmanasana (table top pose) - Foot Circles suitable for beginners?
Yes, Bharmanasana (table top pose) - Foot Circles is a beginner-friendly pose suitable for all levels.
What props are needed for Bharmanasana (table top pose) - Foot Circles?
You may use: blanket. Props make the pose more accessible and comfortable.
What conditions does Bharmanasana (table top pose) - Foot Circles help with?
Bharmanasana (table top pose) - Foot Circles is therapeutic for: ankle injury, flexibility, strength, posture correction, knee injury.
What poses should I do before Bharmanasana (table top pose) - 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