The Asanas – Table Pose Tutorial
Bharmanasana
Table Pose is often used to set up cat and cow tilts during warm-up and as a transition pose.
Sanskrit:
Bharmanasana
Level:
Beginner
Step-by-Step Instructions
Start on hands and knees
Knees are under the hips, feet in line with knees
Hands are under the shoulders, hands fan out softly, index fingers are pointing forward
Press the ground away through the index and thumb finger mounds
Upper arm bones rotate away from the chest, eyes of the elbows point forward
Draw shoulder blades towards pelvis (away from the ears)
Aim tailbone towards the back edge of the mat, low belly hugs in towards the spine
Modifications and Variations
Place a blanket underneath the knees or fold the mat so there are two layers underneath the knees
Use fists or hand weights
Category
Forward Bends