How to Do Bharmanasana Pose | Table Top Pose

Table Top Pose might look simple on the surface, but it is truly the heart of so many yoga flows. It’s one of those foundational shapes that helps us find our centre, check in with our alignment, and feel completely grounded on the mat. Whether you’re using it as a starting point for Cat-Cow or as a way to build core stability, it’s a pose that always has something to offer.

In this pose, we’re focusing on creating a stable base while lengthening the spine and gently waking up the shoulders and hips. It’s the perfect way to transition into your practice or to simply take a few mindful breaths when you need a moment of calm.

In this guide, we’ll walk through how to find your own version of Table Top, with plenty of options to make it feel just right for your body today.

How To Do Bharmanasana (Table Top Pose)

Find your foundation
Come down onto your hands and knees on your mat. If your knees feel a bit sensitive, feel free to slide a folded blanket underneath them for some extra cushioning—we’re all about making it comfy!

Align your joints
Place your wrists directly under your shoulders and your knees under your hips. Spread your fingers wide and press down through your palms and the tops of your feet to feel that lovely connection to the earth.

Lengthen your spine
Keep your gaze softly focused on the floor between your hands to keep your neck long. Imagine a straight line running from the crown of your head all the way down to your tailbone, keeping your spine in its natural, neutral shape.

Engage your core
Gently draw your belly button toward your spine to support your lower back. This isn’t about “sucking in,” but rather finding a little lift and engagement to keep you feeling strong and steady.

Breathe and explore
If you’d like to add a little more heat, you can extend one leg back or the opposite arm forward. Take a few deep, nourishing breaths here, noticing how it feels to be balanced and still. If you’re practicing this as part of a Yin Yoga sequence, you might stay here for a minute or two to really feel into the stillness.

The Benefits of Bharmanasana (and Yoga in General)

Table Top Pose is such a wonderful way to build foundational strength throughout your entire body. By engaging your core and finding that neutral spine, you’re helping to improve your posture and create more stability for your daily movements. It gently stretches the wrists, shoulders, and even the backs of the legs when we add those extensions, making it a great all-rounder for physical vitality.

Beyond the physical, this pose is a beautiful tool for grounding. When we press our hands and knees into the earth, we’re sending a signal to our nervous system that we are safe and supported. It’s a moment to quiet the mental chatter and focus on the rhythm of the breath, which helps to lower stress and clear away any lingering anxiety.

This is what we love about Yoga — it’s not just about becoming more flexible or strong. It’s about finding that steady centre within yourself so you can move through your day with a little more ease and a lot more grace.

Explore More Yoga Poses

If you enjoyed this pose, you might also love:

• How to Do Chaturanga Dandasana Pose | 4 Limbed Staff Pose
• How to Do Baddha Konasana Pose | Bound Angle Pose
• How to Do Eka Pada Rajakapotasana Pose | King Pigeon

Curious About Yoga Teacher Training?

This pose is one of 108 you’ll explore in our 200 Hour Yoga Teacher Training — along with yoga philosophy, breathwork, meditation, anatomy, and the confidence to teach.

You don’t need to be the most flexible person in the room. You don’t need to have been practising for years. You just need to be curious and willing to begin. Whether you want to teach professionally, deepen your personal practice, or simply discover more about yourself — this training meets you where you are.

Learn more about Yoga Teacher Training →

Always merrymaking,
Emma + Carla