Bharmanasana (Table Top Pose): Steps, Benefits, and Contraindications

Bharmanasana (Table Top Pose) steps - Fitzabout

Bharmanasana, also known as Table Top Pose, is a beginner yoga pose and a strengthening pose that is the starting point for many other poses.

It brings a sense of balance and strengthens the muscles of your core, hips, lower back and spine. Furthermore, open the chest to help the practitioner take more deep breaths, and this can be done by everyone.


Known as:Bharmanasana, Table Top Pose, Table Pose
Sanskrit name:भरमानसाना
Type:Restorative, seated
Focus:Knees, arms, biceps, triceps, shoulders, lower back
Total time:20 to 60 seconds plus
Drishti:Down between your palms
Chakra:Muladhara Chakra, Svadisthana Chakra, Vishuddha Chakra
Indications:Backaches, insomnia, mild depression
Counterposes:Child’s Pose (Balasana)
Preparatory poses:Vajrasana (Thunderbolt Pose)
Follow-up poses:Adho Mukha Svanasana (Downward Facing Dog Pose), Marjaryasana Bitilasana (Cat Cow Pose), Phalakasana (High Plank Pose), Balasana (Child’s Pose)
Contraindications:Knees, hips, ankles, shoulders, wrist, elbows, or spine injuries



The Bharmanasana is derived from the Sanskrit name, which is made up of two words — Bharma + Asana:

  1. Bharma” = “table or a board to hold something”
  2. Asana” = “posture or pose”

Benefits of Bharmanasana (Table Top Pose)

The physical and mental benefits of this yoga pose are listed below:

  1. Physical Benefits:
    • Strengthens and stretches the core, arms, wrists, elbows, shoulders, neck, chest, back, knees, hips, quadriceps, and hamstrings
    • Stretches and lengthens the spine
    • Improves the flexibility
    • Improves the range of motion and posture
    • Improve the balance and core awareness
    • Tones the spine
    • Enhances the breath capacity
    • Reduces the backaches and spine or stiffness
    • Aids in the alignment of limbs
  2. Mental Benefits:
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Bharmanasana (Table Top Pose) Practice Guide

It is important that you do not put pressure on yourself to achieve perfection in less time. Although it is a beginner pose, this yoga pose can be performed by anyone, as it is a relaxing pose and extremely helpful in calming the mind and improving the circulation of prana energy to all parts of the body.

Even though you have been practicing yoga for some time, it is essential that you follow the tips and seek guidance to keep your practice safe.

Follow the instructions below to practice these Asanas safely. It will help you in the complete practice of the pose.

Step-by-step instructions

  1. Begin by sitting in Thunderbolt Pose (Vajrasana) or kneeling position.
  2. Now place both the palms on the floor in front of you, palms facing out.
  3. Then, lifting yourself up from the buttocks, support yourself on the knees and palms.
  4. Adjusting the posture, bring the palms just below your shoulders.
  5. Now move the tailbone backward and at the same time stretch your neck forward to straighten the spine.
  6. You can keep your gaze between your palms, or on the wall in front of you, or on the floor between the palms.
  7. At this time, breathe normally, or you can even hold your breath for a few seconds (only if you feel comfortable doing so).
  8. Maintain this pose for 20 to 60 seconds or as long as possible (as long as you feel comfortable).
  9. To come out of the pose slowly and finish it in the Thunderbolt Pose (Vajrasana) or kneeling position.
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Precautions and contraindications

There are some precautions and contraindications to keep in mind while practicing Bharmanasana (Table Top Pose), which are explained below:

Injury and surgery

People who are suffering from injuries or have recently had surgery on their knees, shoulders, wrists, back or elbows should avoid practicing this yoga pose until they recover. Consult a doctor or instructor before starting the pose.


If you suffer from arthritis (knees, hips, and shoulders), one must be extremely cautious while performing the pose, as the pressure on your joints can cause discomfort.

Physical strength and weak body

Avoid practicing this yoga pose with weak ankles, knees, wrists, joints, and shoulders. Individuals suffering from carpal syndrome should avoid practicing Table Top Pose because of the pressure on the wrist.

Pregnant women

Pregnant women should consult a doctor or avoid doing this yoga pose altogether, as the chances of losing balance and falling are high.


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