Tabletop Pose
BharmanasanaThe neutral hands-and-knees base for spinal work and transitions, teaching a stacked, level spine. The starting point for Cat-Cow and many flows.
- 01Come onto the hands and knees.
- 02Stack the wrists under the shoulders and the knees under the hips.
- 03Spread the fingers and press evenly through the hands.
- 04Lengthen the spine into a neutral line from crown to tailbone.
- 05Draw the belly gently up to support the lower back.
- 01Wrists under shoulders, knees under hips.
- 02Long neutral spine, crown to tailbone.
- 03Press the floor away, don't sink into the shoulders.
- 01Sinking the chest between the shoulders — press the floor away and broaden the upper back.
- 02Letting the lower back sag — draw the navel gently up.
- 03Dumping weight into the wrists — spread it across the whole hand.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.