Table Pose - Bharmanasana

Table Pose

  • Bharmanasana

Bharmanasana (Table Pose) is a beginner level preparatory pose for many yoga poses. It helps you to keep the hands and legs in the right alignment. The entire muscles are equally stretched in the Table Pose. The tensions at the arms, shoulders, wrists, hips, core, thighs, knees and the spine are released and balanced, giving a better stability. 

The Bharmanasana is a transition pose forming a part of many yoga sequences. Transition poses help bring stability in the practice as the body moves from one position to another. The Bharmanasana helps to activate the Swathistana chakra and Mooladhara chakra.

Steps to do Table Pose / Bharmanasana

  • Sit in Vajrasana
  • Move your Torso to the front and place the palms on the mat  in line with the shoulders. 
  • Keep the spine, neck and head in one straight line.
  • Let your knees rest on the mat and relax your ankles on the mat.
  • Let your torso and back be parallel to the mat. Breathe deeply keeping the eyes closed.

Tips for beginners

  • Place a folded blanket under your knees if it's difficult for you to keep your knees gripped on the mat. 
  • Spread your fingers on the mat for a better grip.
  • If your palms do not touch the ground, place blocks under them.


  • Helps the torso move freely in all directions. 
  • Strengthens the back muscles.
  • Stretches the shoulders and chest.
  • Improves posture.
  • Nourishes your body’s resistance to back and hip injuries. 
  • Helps to calm brain cells.

Watch out for

  • Avoid if you have any wrist or lower back injury.
  • Avoid this pose if you are experiencing knee pain or knee injury.


  • You can lift your alternate hand and leg, holding the pose for as long as possible. This will help to improve your balance.
  • You can rotate your ankles and also move your leg up and down to strengthen your lower body.
  • You can also practise Ujjayi breathing in this asana. This will help your nervous system to be more relaxed.