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Table Pose
KneelingPrenatal

Table Pose

Bharmanasana

A foundational all-fours position with hands under shoulders and knees under hips, forming a flat tabletop shape with the back. It is the starting point for many floor-based poses.

  • ·Stabilizes the spine
  • ·Strengthens arms and shoulders
  • ·Improves posture
Videos containing this pose

Instructions

  1. 1Begin on your hands and knees, placing your wrists directly under your shoulders and your knees under your hips.
  2. 2Spread your fingers wide and press evenly through the entire surface of each hand to distribute the weight.
  3. 3Align your spine in a neutral position so that your back is flat and parallel to the floor.
  4. 4Keep your neck long by gazing at the floor between your hands, avoiding any collapse at the back of the neck.
  5. 5Engage your core gently by drawing your navel slightly toward your spine without holding your breath.

Contraindications & precautions

  • ⚠Wrist pain or carpal tunnel syndrome — distribute weight through the knuckles using fists, or use yoga wedges to reduce wrist extension.
  • ⚠Knee injury or acute knee pain — place a folded blanket under the knees for cushioning before entering the pose.
  • ⚠Shoulder instability or rotator cuff injury — avoid bearing full weight on the arms; practice a supported variation with the forearms on a chair.