Postura de la Mesa

Bharmanasana

bar-mah-NAH-sah-nah

Una posicion inicial neutra que sirve como base para muchas secuencias de yoga.

Como hacer Postura de la Mesa

1. Colocate sobre las manos y las rodillas
2. Coloca las munecas directamente debajo de los hombros
3. Coloca las rodillas directamente debajo de las caderas
4. Separa bien los dedos de las manos
5. Manten la columna neutra, sin arquear ni redondear

Benefits

• Builds awareness of neutral spinal alignment
• Strengthens the wrists, arms, and shoulders
• Provides a stable starting position for many transitions
• Gently engages the core muscles
• Serves as a resting point during floor-based sequences

Muscles Engaged

Modifications

• Place a folded blanket under the knees for cushioning on hard floors
• Use fists or place forearms on the floor if wrists are sensitive
• Place a yoga block between the hands for wrist alignment awareness

Cautions

• Avoid prolonged holds if you have wrist pain or carpal tunnel syndrome
• Use caution with knee sensitivity; pad the knees with a blanket
• Those with shoulder injuries should reduce the time spent bearing weight

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