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

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