Posture de la Table

Bharmanasana

bar-mah-NAH-sah-nah

Une position de depart neutre qui sert de fondation a de nombreuses sequences de yoga.

Comment faire Posture de la Table

1. Mettez-vous a quatre pattes
2. Placez les poignets directement sous les epaules
3. Placez les genoux directement sous les hanches
4. Ecartez bien les doigts
5. Gardez la colonne vertebrale neutre, sans la cambrer ni l'arrondir

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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