Table pose benefits

Benefits of Table Top Pose Bharmanasana, Transition Pose

Bharmanasana also called Table pose / Table Top pose is a transition pose between yoga asanas during yoga sequences. It is widely practiced in Hata yoga, Restorative yoga, Prenatal yoga. It is a beginner pose that helps to bring balance during stretch. Benefits of performing this simple, beginners pose is, it helps to strengthen arms, shoulders, wrists and core. It stretches spine, thigh and relieves strain and tension in the body parts. It is also a warm up yoga pose that is practiced before getting into intense yoga poses. – Healthy Life

LEVEL  :Beginner

Anatomy :Arms|Biceps|Knees|Shoulders|Triceps

Pose Type : Seated

Sanskrit :Bharmanasana = BAHR-mahn-AHS-anna


  • Strengthens arms, shoulders, and knees
  • Offers space to open your spine
  • Grounds your energy and calms your nervous system


How To

  1. Plant your hands and knees on your mat
  2. Rest your hands underneath your shoulders and spread your fingers wide
  3. Ground down through your pointer fingers and parallel them to one another
  4. Rest your knees under your hips, keeping them hip-width distance apart, and place the tops of your feet flat on your mat
  5. Tuck your chin in subtly towards your chest
  6. Rest here for a few breaths

Modify or Replace

  • Rest your knees and/or ankles on a blanket for added support
  • Create a fist with your hands to take some pressure out of your wrists

Sequencing Tips



  • Puppy Pose (Uttana Shishosana)
  • Downward-Facing Dog (Adho Mukha Svanasana)

Teaching Cues

  • Puff up the space between your shoulder blades, creating a mountain in your upper back
  • Draw your belly button towards your face, engaging your core slightly
  • Draw your tailbone away from you, towards the back of your space
  • Find a slight bend in your elbows


  • Rest your knees in closer together and closer to your hands for added stability
  • Tuck your toes under for an added stretch in the sole of your foot

Watch Out For

  • Dumping your weight into your wrists
  • Losing core engagement

Credit: This article and image published here with prior permission from

Author: Sumana Rao | Posted on: July 1, 2021

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