Table Top Pose | Bharmanasana Benefits

table top pose


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.

What Does It Mean By Bharmanasana (Table Top Pose)


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”

Table Top Pose (Bharmanasana) serves as a fundamental pose for beginners, specifically designed to promote bodily equilibrium. Engaging in this asana results in a comprehensive stretch across all muscle groups, ensuring uniformity in flexibility. The gentle elongation experienced in the shoulders, arms, hips, wrists, core, knees, spine, and thighs facilitates proper balance restoration within the body. Additionally, this pose aids in alleviating tension and stress.


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)


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)


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