Table Pose

Last updated: December 21, 2023

What Does Table Pose Mean?

Table pose is a beginner's yoga pose and a restorative posture. It can help relax the spine and open the chest to help the practitioner breathe more deeply.

In this asana, the practitioner kneels on all fours. The knees are aligned under the hips, and the hands under the shoulders. The back stays flat, with the head and neck aligned with the spine.

Table pose is called bharmanasana in Sanskrit.

Table Pose


Yogapedia Explains Table Pose

Table pose is a relaxing posture that relieves tension in the spine. In this pose, the chest is not under as much pressure, so the lungs can expand freely for a deeper and more fulfilling pranayama practice.

The health benefits of table pose include:

  • Strengthens the wrists, arms and shoulders
  • Stretches the spine
  • Tones the back muscles
  • Expands the chest and improves lung capacity

Table pose is often used as a transitional posture when moving between seated poses and inversions.

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Table Top Pose

Tabletop Pose

Tabletop Position

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