Table Pose

bharmanasana

Level: Basic

Instructions

1. Come to the floor on your hands and knees. Bring the knees hip width apart, with the feet directly behind the knees. Bring the palms directly under the shoulders with the fingers facing forward.

2. Look down between the palms and allow the back to be flat. Press into the palms to drop the shoulders slightly away from the ears. Press the tail bone towards the back wall and the crown of the head towards the front wall to lengthen the spine.

3. Breathe deeply and hold for 1-3 breaths.

Benefits + Contraindications

Benefits: Table is the starting point and transition posture for many floor postures and helps lengthen and realign the spine.

Contraindications: Recent or chronic injury to the wrists or knees.

Modifications + Variations

Modifications: A) Place a folded blanket under the knees to protect them from pressure and stress. B) Make fists with the hands to reduce pressure on the wrists.

Variations: Balancing Table.

Vinyasa

Use one or more of the following postures to build a sequence ending after this pose: Dog, Cat, Puppy Dog, Threading the Needle, Balancing Table, Down Dog, Low Lunge.

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