Tabletop Pose

Bharmanasana

bar-mah-NAH-sah-nah

A neutral starting position that serves as the foundation for many yoga sequences and transitions. Tabletop Pose teaches proper wrist, shoulder, and hip alignment while building awareness of a neutral spine. From here, you can flow into Cat-Cow, Downward Dog, and many other poses, making it an essential reference point throughout your practice.

How to do Tabletop Pose

1. Come onto your hands and knees, placing your wrists directly under your shoulders and your knees directly under your hips. Spread your fingers wide with the middle fingers pointing straight ahead.
2. Press evenly through your entire palm and all ten fingertips to distribute weight away from the wrists. Keep your arms straight but avoid locking the elbows.
3. Keep your spine neutral -- neither arching nor rounding. Imagine a glass of water balanced on your lower back that you do not want to spill.
4. Engage your core lightly to support your lower back, and draw your shoulder blades gently down your back away from your ears. Keep the back of your neck long with your gaze directed at the floor between your hands.
5. Breathe steadily, using this position as a moment of alignment awareness before transitioning into your next pose.

Benefits of Tabletop Pose

• 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 & Variations

• 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