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Balancing Table Pose
KneelingBalancePrenatal

Balancing Table Pose

Dandayamana Bharmanasana

From Table Pose, the opposite arm and leg extend simultaneously — right arm forward and left leg back, or vice versa — creating a long diagonal line that challenges balance and builds core stability.

  • ·Strengthens back and core
  • ·Improves balance and coordination
  • ·Tones the glutes
Videos containing this pose

Instructions

  1. 1Begin on all fours in Table Top position with wrists below shoulders and knees below hips.
  2. 2Press evenly through all ten fingers and engage the core to stabilize the pelvis.
  3. 3Inhale and slowly extend the right leg straight back, flexing the foot and keeping the hip level with the floor.
  4. 4On the same breath or the next, extend the left arm straight forward at shoulder height, palm facing inward.
  5. 5Lengthen through the crown of the head and the heel simultaneously to create one long line of energy.
  6. 6Hold for 3–5 breaths, keeping the gaze softly down at the mat to maintain a neutral neck.
  7. 7Exhale to lower both limbs back to the mat and repeat with the opposite arm and leg.

Contraindications & precautions

  • ⚠Wrist injury or acute carpal tunnel syndrome — bearing full body weight on one wrist amplifies joint stress.
  • ⚠Knee injury or inflammation — kneeling on a hard surface with full body weight can aggravate the condition.
  • ⚠Severe core weakness or recent abdominal surgery — the single-limb extension destabilizes the lumbar spine significantly.