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Revolved Table Top Pose One Hand Raised - Parivrtta Bharmanasana Urdhva Eka Hasta

Revolved Table Top Pose One Hand Raised - YanvaYoga

27.03.202327.03.2023

Revolved Table Top Pose One Hand Raised or Parivrtta Bharmanasana Urdhva Eka Hasta in Sanskrit (Parivrtta means “to turn around” or “revolve”, Bharmanasana means “Table Top Pose”, Urdva stands for “Up”, Eka – “One”, and “Hasta” means “hand”) is a beginner level yoga pose that provides a nice spinal twist and shoulder stretch.

Parivrtta Bharmanasana Urdhva Eka Hasta works with the following muscles groups:

Arms and Shoulders
Upper Back Biceps and Triceps
Core (Abs)
Chest
Knees
Neck
Psoas

Pose Detail

Body Position: Arm & Leg Support, Twist Yoga Poses
By Type: Balancing Yoga Poses, Chest Opening Yoga Poses, Flexibility Yoga Poses, Shoulder Opening Yoga Poses, Strengthening Yoga Poses
Difficulty: Beginners
By Benefit: Yoga Poses For Neck Pain, Yoga Poses For Stress Relief

Step-by-Step Instructions

Step 1

Start on all fours in tabletop position, with your shoulders directly over your hands and your hips over your knees. From here move your hands together right below your shoulders center. Engage your abdominal muscles to protect your lower back.

Step 2

From here move your hands together right below your shoulders center. Engage your abdominal muscles to protect your lower back.

Step 3

On an inhale, press your right hand into the carpet or mat, and extend your left hand, palm open, towards the ceiling. Follow your hand with your gaze. Ideally, you should create a straight line from your left to your right arm.

Step 4

On exhale put your left arm back on the mat.

Step 5

Inhale and raise your right arm up. Do absolutely the same as you did with your left arm, keeping your hips high and directly above your knees,

Step 6

Make 5 to 10 repetitions to each side, then stop in the Table Top position.

Benefits and Contraindications

Benefits

improves spinal mobility

reduces back pain and stiffness

improves posture

enhances overall flexibility and range of motion

Contraindications

Hip, shoulder, spine, or knee surgeries Injury or surgery

Photo poses in different angles

Modifications and Props

If you have sensitive knees use yoga knee pads or a blanket underneath your knees to reduce discomfort and pain during pose performance.

Using yoga knee pads or a blanket can be a great way to make your Parivrtta Bharmanasana Urdhva Eka Hasta practice more comfortable and enjoyable, while also reducing your risk of injury. If you’re new to yoga or have sensitive knees, it’s definitely worth giving them a try.

Frequently Asked Questions

Who can benefit from aRevolved Table Top Pose One Hand Raised?

A Revolved Table Top Pose One Hand Raised can be beneficial for anyone looking to improve their spinal mobility, including those who spend long periods of time sitting or standing, those with back pain or stiffness, and athletes or active individuals who want to improve their overall flexibility and range of motion.

How often should I perform a thoracic spine twisting?

The frequency of a thoracic spine twisting like in Revolved Table Top Pose One Hand Raised depends on individual needs and goals, but it is generally recommended to practice 2-3 times per week for optimal results. It is also important to listen to your body and not overdo it, especially if you are new to these exercises or poses.

What are some common exercises or poses in a thoracic spine twisting sequence?

Common exercises or poses in a thoracic spine twisting sequence include seated or standing spinal twists, supine twists, and yoga poses such as seated spinal twist (Ardha Matsyendrasana) and Revolved Triangle Pose (Parivrtta Trikonasana).