English Name: Table Top Pose
Sanskrit Name: Bharmanasana (भरमानसाना)
Type of Yoga: Hatha Yoga
Level of Yoga: Basic
Duration: As per your capability or 30 to 60 seconds
Target Area: Lower Back, Biceps and Triceps, Knees, Arms and Shoulders
Strengthens: Arms and Shoulders
The regular practice of the Bharmanasana or Table Top Pose is actually a basic or beginner level yoga posture that helps the practitioner immensely. It is a transition yoga posture that helps to realize your body better. Today, in this article we are going to provide some of the major benefits of Table Top Pose as well as its step by step instructions.
Table of Contents
What Does It Mean By Bharmanasana (Table Top Pose)?
The term Bharmanasana has come from two Sanskrit language word
Where the first word is “Bharma (भरमान)”, which means “A Table or Board for Holding Something”
And the second word is “Asana (असना)”, which means “Yoga Pose”
Method of Doing Table Top Pose (Bharmanasana):
- At first, start your asana by sitting in the Vajrasana (Thunderbolt Pose) or kneeling position
- Now place your both palms in the front on the ground palms facing outward
- Then raising yourself from the buttocks, support yourself on your knees and your palms
- Adjusting your posture, bring your palms right under the shoulders
- Now take your tail bone backward as well as stretch the neck forward to make your spine straight
- You can set your gaze at the wall in front of you or on the ground right between your palms
- At this point in time breathe in general
- Or you can also hold your breath for a few seconds (only if you feel comfortable doing so)
- Maintain this pose for as long as possible (so long you feel comfortable)
- Slowly come out of this posture and finish it in Vajrasana (Thunderbolt Pose) or kneeling position
Precautions to Table Top Pose (Bharmanasana):
Avoid doing this posture in you are already suffering from any wrist or knees injury
In case you feel pain in your knees at the time of performing this asana, then you can place a folded blanket or soft pillow under your knees for support
If you are suffering from any shoulders, hips, spine, and elbows pain then avoid practicing this asana
Individuals who are suffering from the problem of arthritis of the knees, hips, shoulders should avoid doing Table Top Pose
Benefits Of Table Top Pose (Bharmanasana):
- The regular practice of Table Top Pose (Bharmanasana) stretches the shoulders, arms, wrists, elbows, chest, upper back, middle back, and lower back, quadriceps, hips, neck, hamstrings, and knees
- At the time of those stretches, this asana strengthen those areas of your body
- Along with those stretches, your spine also gets great stretch during the practice of this asana and thus it helps in toning every muscle of you back
- This asana is very helpful in toning the core as well as abdomen
- Focusing on your abdominal muscles and core, while practicing this asana, your muscles will build stronger and thus it will supporting your organs & your spine
- This asana increases awareness & sense of balance in the practitioner
- In this posture, the practitioner learns to be conscious of his body to assist his balance on his both arms and knees
- Learning to put the same weight on your knees and wrists also helps to keep your practice safe
- The practice of Table Top Pose (Bharmanasana) is to prove to be good for lower back aches, middle back aches, and upper back aches
