Table Top Pose - Bharmanasana

Table Top Pose - YanvaYoga


Table Top Pose or Bharmanasana in Sanskrit (“Brahma” means “table” and “asana” means “pose.”) is a foundation pose for many yoga poses. This is the pose that helps the beginner to align the hands and legs in the right measurements.

Bharmanasana is a beginner pose practiced to help bring balance to the body while the entire muscles in the body are equally stretched. The gentle stretch is at the arms, shoulders, wrists, hips, core, thighs, knees, and spine, balancing and relieving the tensions thereafter.

It is a transition pose forming a part of many yoga sequences like hatha yoga sequences, yin yoga sequences, prenatal Yoga sequences, or restorative yoga sequences. Transition poses help bring stability in the practice as the body moves from one position to another.

Pose Detail

Step-by-Step Instructions

Step 1
Come down to the floor on your hands and knees.
Step 2
Bring your knees to hip-width apart, and lay your feet down directly behind your knees.
Step 3
Bring your palms directly under your shoulders with your fingers facing forward.
Step 4
Gaze down between your palms and allow the back to be flat by becoming aware of its curvature and readjusting. Press through your palms and drop your shoulders slightly away from your ears. Imagine your tail bone stretching out towards the wall behind you and your head towards the front of the room. Lengthen your spine.

Benefits and Contraindications


Lengthens and realigns the spine

Stretches and strengthens the wrists, elbows, arms, shoulders, chest, back, hamstrings, and neck

Improves balance and core awareness


Wrist, shoulder, or knee injury

Arthritis in the knees, shoulders, or hips

Carpal syndrome

Photo poses in different angles

Modifications, Props and Tips

  • If you have wrist pain, you can place a folded towel or blanket under your wrists to provide extra padding and support.
  • If you have knee pain, you can place a folded blanket or towel under your knees to provide extra cushioning.
  • If you have limited shoulder mobility, you can widen your hands slightly and turn your fingers outwards to create more space for your shoulders.
  • To engage your core muscles more deeply, you can lift one arm and the opposite leg off the ground at the same time, holding for a few breaths before switching sides.
  • If you need extra support and stability, you can place a yoga block or bolster between your thighs and squeeze it gently.
  • If you want to increase shoulder mobility, you can place a yoga block or bolster under your hands, raising them higher than your wrists.

Table Top Pose Anatomy

  • Arms: In Table Top Pose, the arms are the primary point of contact with the ground. The triceps, biceps, and forearm muscles are engaged to help support the weight of the upper body, while the hands and wrists help to distribute the weight evenly.
  • Shoulders: The shoulders are a key component of Table Top Pose, as they help to stabilize the upper body and support the weight of the arms. The deltoid muscles are particularly active in this pose, as they help to lift the arms away from the ground.
  • Core: The core muscles, including the rectus abdominis, transverse abdominis, and obliques, are essential for maintaining stability and balance in Table Top Pose. Engaging these muscles helps to protect the lower back and maintain proper alignment throughout the pose.
  • Spine: Table Top Pose is a great pose for stretching and strengthening the muscles of the spine. In this pose, the spinal erectors are engaged to help maintain proper alignment, while the rhomboids and trapezius muscles help to support the upper body.
  • Hips: The hip flexors, glutes, and hamstrings are all engaged in Table Top Pose, as they help to support the weight of the body and maintain proper alignment. Engaging these muscles can help to improve overall stability and balance in the pose.

Overall, Table Top Pose is a great posture for building upper body strength, improving posture, and increasing overall stability and balance. By engaging and strengthening these key muscle groups, practitioners can experience a wide range of physical benefits that can help to improve their overall health and wellbeing.

Frequently Asked Questions


  • Table Top Pose With Supported Knees
  • Table Top Pose with forearms on blocks
  • One-Legged Table Top Pose

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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.