Bharmanasana - Table Top Pose
Tabletop provides a nice transition from seated to standing poses, a place of intention that leads to movement. It brings awareness of the core and spine by engaging the muscles to create length and strength. It also assists you in all poses.
Benefits
Awakens and lengthens the spine
Brings awareness to the pelvis and the integration with movement throughout the practice
Stretches the knees and ankles
Directions
Come to the floor on your hands and knees
Bring the knees hip width apart, with the feet directly behind the knees. Bring the palms directly under the shoulders with the fingers facing forward.
Look down between the palms and allow the back to be flat. Press into the palms to drop the shoulders slightly away from the ears.
Direct the crown of the head towards the front to lengthen the spine.
Modifications
Place a blanket for under knees or double up the mat
Come on to fists to take care of the wrists
Variations
Lift opposite hand and leg to strengthen belly and back (balancing tabletop)
Thread the Needle to open shoulders and back
Move palms one palm length ahead and make circles leading with the hips or make it a flow moving hips forward and back to “Child’s Pose”
Practice our pose of the month with us in your next Studio or Virtual class. More details on our pose and theme of the month on our Spiraling to Wellness Member Portal!
