Salamba Sirsasana
Supported Headstand Pose
March 27, 2015
Tree Pose
Tree Pose
August 19, 2019

Tabletop Pose

LEVEL

Anatomy

Pose Type

Sanskrit

Bharmanasana

BAHR-mahn-AHS-anna

Benefits

  • Strengthens arms, shoulders, and knees
  • Offers space to open your spine
  • Grounds your energy and calms your nervous system

Contraindications

  • Wrist injury or strain
  • Knee pain or strain
  • Arthritis

How To

  1. Plant your hands and knees on your mat
  2. Rest your hands underneath your shoulders and spread your fingers wide
  3. Ground down through your pointer fingers and parallel them to one another
  4. Rest your knees under your hips, keeping them hip-width distance apart, and place the tops of your feet flat on your mat
  5. Tuck your chin in subtly towards your chest
  6. Rest here for a few breaths

Modify or Replace

  • Rest your knees and/or ankles on a blanket for added support
  • Create a fist with your hands to take some pressure out of your wrists

Sequencing Tips

Before:

After:

Teaching Cues

  • Puff up the space between your shoulder blades, creating a mountain in your upper back
  • Draw your belly button towards your face, engaging your core slightly
  • Draw your tailbone away from you, towards the back of your space
  • Find a slight bend in your elbows

Variations

  • Rest your knees in closer together and closer to your hands for added stability
  • Tuck your toes under for an added stretch in the sole of your foot

Watch Out For

  • Dumping your weight into your wrists
  • Losing core engagement