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One Legged Table
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One Legged Table

Bharmanasana Pada Uttana

From Table Pose, one leg extends straight back and lifts to hip height, challenging balance and strengthening the posterior chain while keeping the spine neutral.

  • ·Strengthens back and glutes
  • ·Improves balance
  • ·Stabilizes the pelvis
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Instructions

  1. 1Begin in Table Pose with a neutral spine, wrists under your shoulders and knees under your hips.
  2. 2On an inhale, slowly extend one leg straight back, pressing through the heel to engage the entire leg.
  3. 3Keep your hips level — do not allow the raised hip to rotate open toward the ceiling.
  4. 4Maintain your core engagement to stabilize the lower back and prevent the lumbar spine from arching.
  5. 5Keep your neck long and your gaze directed downward to preserve the natural curve of the cervical spine.
  6. 6Hold for several breaths, then lower the leg with control on an exhale before switching sides.

Contraindications & precautions

  • ⚠Lower back pain or lumbar instability — extending the leg amplifies lumbar load; keep the core firmly engaged or avoid the pose until back stability improves.
  • ⚠Wrist injury or wrist pain — bearing the body's weight on one side increases wrist stress; use fists or yoga wedges as a modification.
  • ⚠Hip injury or sacroiliac joint dysfunction — the single-leg extension can rotate the pelvis and irritate the SI joint; move slowly and stop if pain arises.