Balancing Table Pose - Dandayamna Bharmanasana

Balancing Table Pose - YanvaYoga


Balancing Table Pose or Dandayamna Bharmanasana is a beginning yoga exercise that pairs movement with stretching to help warm and strengthen the body. When you practice Balancing Table Pose, you gently flow between poses that help to balance each side of your body.
Balancing Table Pose builds abdominal and lower back strength. It warms the body and brings flexibility to the spine, shoulders, and hips, while gently stretching the torso. Because of the balancing challenge, this pose also helps to improve focus, coordination, and overall physical equilibrium. When you coordinate your movement with your breath, the pose also helps to relieve stress, fatigue, and tension.

Step-by-Step Instructions

Step 1
Begin in Table Top Pose, positioning your hands and knees on the ground. Slide your right toes back, straightening the right leg. As you inhale, lift the right leg parallel to the floor, maintaining balance and stability.
Step 2
Fix your gaze on a point between your palms and, with a slow inhalation, gradually raise your left arm parallel to the floor, mirroring the position of your right leg.
Step 3
Take deep breaths and hold this posture for a duration of 3-6 breaths, allowing yourself to find stability and focus.
Step 4
To release the pose, slowly exhale and lower the left arm back down to the ground. Then, carefully bring the right knee back down, returning to the table position.
Step 5
Repeat the sequence on the other side by sliding your left toes back to straighten the left leg. Inhale and lift the left leg parallel to the floor. Once again, fix your gaze between the palms and slowly inhale, raising your right arm parallel to the floor. Maintain this position, breathe, and hold.

Benefits and Contraindications


Helps to relieve stress, fatigue, and tension

Tests the sense of balance

Stabilizes and warms up the entire body

Builds abdominal and lower back strength


Knee and wrist injury

Chronic injury back or shoulders

Photo poses in different angles

Modifications and Props For Beginners

  • Place a folded blanket under the knees if you have any discomfort.
  • If it’s difficult to maintain balance with one leg and arm lifted, try lifting just your leg and then just your arm until you get comfortable in the pose.
  • Standing with your hands on a wall can help you find your balance and keep you steady as you work on the pose.

Useful Tips

  • Keep your spine in a neutral position throughout the repetitions: Do not let your belly drop, as this can over-arch your lower back and cause back strain or injury. Imagine balancing a cup of tea on the small of your back. Pull the belly in and stretch fingers and toes in opposite directions.
  • Keep your gaze at a spot between your palms: Looking forward can crunch your neck, causing tension, pain, and possible injury.
  • Your shoulder blades should be broad: Your shoulders should be drawn away from your ears. Keep your collar bones broad, as well. This helps to protect your neck, while also increasing flexibility and strength in your shoulders and chest.
  • Be aware of your breath and its coordination with your movements: Breathe smoothly and evenly throughout the practice.

Frequently Asked Questions

Is Balancing Table Pose suitable for beginners?

Yes, Balancing Table Pose can be modified to suit beginners by using props such as a yoga block or practicing against a wall. Beginners can also start with lifting one limb at a time before progressing to both arm and leg lifts.

Can Balancing Table Pose be modified for those with wrist or knee pain?

Yes, those with wrist or knee pain can modify the pose by using a folded towel or blanket under their knee or hand to provide extra cushioning and support.

What are some common mistakes to avoid in Balancing Table Pose?

Common mistakes to avoid in Balancing Table Pose include hunching your shoulders, arching your back, or lifting your leg or arm too high, which can compromise your stability and balance.

Can Balancing Table Pose be practiced during pregnancy?

Balancing Table Pose can be practiced during pregnancy with modifications and under the guidance of a qualified prenatal yoga teacher. Pregnant women should avoid putting pressure on their abdomen and modify the pose to suit their changing bodies.


  • Tabletop With Knee Lifted
  • Balancing table With Wall
  • Twisted Balancing Table
  • Hovering Table Pose
best yoga blankets review
7 Best Yoga Blankets – Extra Grip And Gentle Support

The yoga blanket is an accessory every yogi needs. Whether you’re more experienced or just...

best yoga mat for you
The Best Yoga Mats For Your Practice

The art of yoga is a special one and those who enjoy practicing on their...

Best Cork Yoga Blocks
The Best Cork Yoga Blocks For Support And Flexibility

A yoga block crafted from cork material serves as a supportive prop in yoga practice....

Non See Through Yoga Leggings
Top Picks for the Best Non-See-Through Yoga Leggings

Leggings are, without a doubt, the best article of clothing for practicing yoga. Ideally, they...

Iana Varshavska
Iana Varshavska
Website administrator

A digital marketer in love with yoga and everything that goes along with it. In 2021, her huge passion for yoga led her to yoga teacher trainings. After successfully completing her studies, Iana received her Yoga Alliance U.S. certification, left the corporate IT world and devoted herself to the development of Yanva. To be able to create the best online yoga space for yoga enthusiasts like her, Iana is constantly learning and improving her skills in various aspects of yoga philosophy, anatomy and biomechanics. Since 2021, she has continued to attend various types of teacher training, including yoga therapy, gives online and offline classes, and conducts local workshops for people who want to learn more about yoga. At the moment, Iana continues to work on her personal practice, improving her hand balancing skills, as well as developing her own training programs.