Table Top Pose Yoga or Bharmanasana Pose Steps and Benefits

by Tanmay Joshi
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Bharmanasana pose, also known as table pose yoga, involves balancing the upper body on the hands and the feet while lifting the hips into the air.

This pose strengthens the wrists, spine, and abdominal muscles while also improving flexibility in the shoulders and hips. Additionally, the bharmanasana pose can help you relieve stress and boost circulation throughout your body by stimulating your digestive organs and improving your posture.

Follow this ultimate guide to the bharmanasana pose below to learn how to balance correctly in this yogic position!

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What is Table Pose Yoga?

Table pose yoga is also known as bharmanasana pose, and it is a core and upper body stretching pose that aids in the strengthening of shoulders and improves balance.

It’s known for strengthening shoulder muscles and improving balance and posture. In addition to that, a tabletop yoga pose can also help relieve tiredness.

These yoga poses are usually practiced under the guidance of an instructor or trainer, so one should follow the correct technique while performing these poses.

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Who Should Avoid Doing Table Pose Yoga?

Table pose yoga, or bharmanasana pose, is not for everyone. Generally speaking, people with wrist issues or lower back problems should be cautious about practicing tabletop yoga poses.

During pregnancy you’ll want to consider avoiding tabletop yoga poses until after your baby is born. As with any exercise program during pregnancy, consult your doctor before beginning a yoga routine.

By paying attention to your body and using common sense when it comes to challenging moves like tabletop yoga poses, you’ll be able to safely do these exercises even as a pregnant woman.

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How to Do Bharmanasana Pose?

Bharmanasana Pose Steps
Bharmanasana Pose Steps
  • To do table pose yoga, start out on your hands and knees.
  • Place your knees and hands on the floor.
  • Keep your knees at a hip-width distance, and your feet will remain behind your knees.
  • Place your palms firmly under the curve of your own shoulders with fingers pointing forward.
  • Take a look between your hands and make sure that your back is straight.
  • Press into the palm of your hands to push your shoulders away from your ears.
  • Hold the position as much as you are comfortable with it.

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Benefits of Bharmanasana

Bharmanasana, more commonly known as table pose, is a seated yoga pose focusing on lengthening and strengthening your upper body.

Not only does it help improve upper-body strength, but it also helps relieve back pain. This can make it perfect for anyone that spends most of their day sitting at a desk or workstation.

While Bharmanasana isn’t exactly a full-on workout, it is an easy way to keep your back and shoulders healthy while working throughout your regular routine.

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Table Yoga Pose: 5 Surprising Benefits

Table Yoga Pose Benefits
Table Yoga Pose Benefits

Please take a look at these five surprising benefits of table yoga pose that will leave you eager to add it to your regular workout routine.

Gives Strengths in Wrists and Stretches Forearms

Many jobs and hobbies, such as computer work, guitar playing, and knitting, require you to use your hands. Table yoga poses strengthen wrists and prepare them for long hours of computer work or other heavy lifting tasks such as bench press.

Stretches Forearms: Working on a computer may cause stiffness in the forearms. Table yoga pose can help you reduce forearm stiffness that comes from prolonged use of computers by stretching them.

Stretches The Spine

When we think about stretching, we often imagine reaching our toes and pulling back until we feel a tug. That’s great for certain parts of our body, but one place that often gets overlooked is our spine.

The Table pose or bharmanasana pose stretches your spine from top to bottom, giving it a deep stretch that is good for relieving lower back pain and other issues involving muscle stiffness in your spinal cord.

Builds Shoulder Strength

Although not a typical muscle group that’s targeted during yoga, your shoulders are worked when you practice Table pose.

The tabletop position stretches and strengthens your upper back muscles, including your rhomboids, levator scapulae, and trapezius muscles.

Your arms also have to work hard to maintain balance in Table pose; the biceps and triceps are primarily engaged as you hold yourself up. In all, Table yoga is a great way to engage other small muscles around your shoulder area.

It’s easy for them to become weak over time because we don’t always use them much in everyday life – but they help keep our shoulders healthy and strong. Keep your body happy!

Strengthens Core Muscles

Because you’re holding a balanced position on your arms, it forces your core muscles to work harder than they would in other poses.

This helps improve your posture as well as strengthen and tone your abdominal muscles. The core is responsible for supporting all of your movements, so keeping it strong and toned can help prevent injuries throughout the rest of your body.

Enhances Flexibility and Improves Posture

If you’re looking to improve your flexibility, all you need is a tabletop yoga pose. When practiced regularly, the table yoga pose helps build strength and endurance while increasing mobility in your spine.

More flexible joints are also less susceptible to injury, so it’s still a win-win even if flexibility isn’t your goal.

Improves posture: Table yoga has been shown to help increase core strength, which allows for better support of your entire skeleton—especially important as we age!

By building strength in your lower back muscles (which tend to weaken with age), table yoga can help improve overall posture while strengthening core muscles and joints throughout your body.

Tips for Practicing Bharmanasana Pose

Tabletop yoga poses put tremendous pressure on your wrists, hands, and forearms. If you already have pain or injury in these areas, you may want to be extra careful about doing these poses.

For example, if your wrists hurt when you do pushups or play volleyball, you probably shouldn’t try bharmanasana. Be sure that you can do any other pose—like a downward-facing dog—without pain before attempting tabletop yoga poses like bharmanasana


Q.1. What is table top pose good for?

Ans. Table top pose (bharmanasana) strengthens and stretches your shoulders, arms, core, back, and chest. It also opens up your lungs and rib cage. This posture is great for those with a desk job because it will help relieve shoulder pain from prolonged periods of typing at a computer or slouching at a desk without good posture.

Q.2. What is table top pose called?

Ans. The table top yoga pose in the Sanskrit language is known as the bharmanasana pose.

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