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Tabletop Pose – Bharmanasana

Pose Summary

Tabletop position is a ‘transition’ posture which is the starting point for a number of other asanas. Proper alignment in this posture is important to achieve the correct alignment in the postures that proceed it such as Cat & Cow, sunbird, plank and side plank pose.


Step 1

Start on all fours. The hips are directly above the knees. The thighs, knees, calves, ankles and feet are hip distance apart from one another. Toes point straight back. 

Step 2

The hands and arms are shoulder distance apart. Stack the shoulders over the elbows and wrists. Spread the finger wide and root down through the index, thumb and pinky fingers. Index fingers are parallel to one another. 

Step 3

Bring the gaze a few inches in front of the hands so that the neck is long and in line with the spine. Lengthen the spine. The sit bones reach back as the crown of the head reaches forward. 

Step 4

Shoulders draw away from the ears and the shoulder blades down the back.

Step 5

Bring a slight engagement to the belly by drawing the naval in and up towards the spine. 

Step 6

To release, press into the palms firmly and sit your buttocks on the heels to come into Vajrasana.


  • Lengthens and realigns the spine
  • Stretches and strengthens the wrists, elbows, arms, shoulders, chest, back, quads, hamstrings, and neck
  • Improves balance and core awareness


  • Wrist, knee, shoulder, or knee injury  
  • Beginners with arthritis in the knees, shoulders, or hips  should avoid this posture as it puts a lot of pressure on these joints