New Moon Yoga – Table Top Pose

Table Top pose, or Bharmanasana  in Sanskrit, is one of the most versatile positions, as it forms the basis of many other poses and flows. So let’s take a look.

This pose suits the internal focus of the new moon, allowing us  turn our thoughts inwards and perhaps focus on our breath and how our body feels today. It is a very stable position and helps us feel grounded, but also brings a feeling of strength and the knowledge that from here we can move forwards in many ways.

This pose’s possible physical benefits include strengthening the arms and back and neck muscles, as well as encouraging engagement of the abdominal muscles. The big psoas muscles which lie deep in the pelvic area, running from the lower back to the top of the thigh bone, are activated, and the small muscles in the hands and wrists get a work out too. If we pay attention to the basics in this pose it will stand us in good stead for many other yoga poses too.

Table Top Pose

How to find Table Top pose

From kneeling, place the hands to the floor in front and square everything off into Table Top. The knees should be directly below the hips and the wrists should be directly below the shoulders. Spread the fingers out as wide as possible, and try to have the middle fingers pointing forward. This will help with the feeling of being stable and grounded. Additionally try to flatten all the finger joints down to the mat so the fingers are as engaged with the ground as possible. You can let the tops of the feet be flat on the ground or you can tuck the toes under – whichever feels good for you. 

Toes tucked option

The back aims for a neutral flatness – neither curled nor arched -  so engage the tummy muscles to find the lift and support for the mid back, and draw the shoulder blades down the back to help with stability. Thinking about moving the tops of the shoulders back away from the ears also helps to stabilise the whole of the back, meaning you are now working most of the muscles in the front and back body to find this “simple” flat back. Pushing down through the hands will help the shoulders be active (as well as strengthening the arms) as you aim to prevent yourself from sinking down between the shoulder blades. The neck and head are neither lifted up nor lowered, using the muscles in the neck and upper back to let the head and neck simply be a natural extension of the spine. The focus will be on the ground just in front of, and between, the hands. 

Close up of Table Top pose on the New Moon Yoga Print by Moon Phase Studios

Other options

As always, you can choose to take other variations of the pose. Options for the feet include tops flat on the ground or toes tucked under, as mentioned, but also you can pop a rolled up blanket under the top of the feet to support stiff or fused ankles. You can pop a folded blanket under the knees for additional cushioning, or make a fold in your mat if you are using one, to instantly treble the thickness of the mat under the knees. For the hands and wrists there are options too. The hands can be placed a little further forwards if the wrists don’t like the 90º angle. If there is tenderness in the hands or wrists then gel pads are available for cushioning or our trusty blanket can be folded and used again under hands for additional comfort. Alternatively you could come down onto your forearms if hands are not an option. You can use blocks under the forearms if the floor is a little too low when down on the forearms.

If you are starting from a seated position, the pose is seated with the feet firmly under the knees, and the back long. The arms can stretch straight out at shoulder height with the wrists flexed, exactly like the kneeling version of table top but as if picked up and rotated through 90º. If the arms or shoulders find that too strenuous or don’t have that mobility, then the arms can be rested on a bolster or pillow, and of course the wrists do not need to be flexed, if that doesn’t work for you today. 

One of the chair-based  variations of the pose with prop under arms.

How to breathe in the pose

Breathing in table top pose can feel free and easy, as there are no restrictions to the body from forward folds, nor from the mat or chair. Simply staying in table top and concentrating on long, deep, even breaths can feel amazingly calming. You can become aware of the ribs and the belly moving with the breath, and using the abdominal muscles to draw the belly button up, or back, towards the spine as you breathe out will strengthen those muscles but also deepen the exhale, working towards fully emptying the lungs. For those on a deeper yoga path then this pose can also be used with Kapalabhati breath – maybe I’ll blog on that some other time.

Moving on

There are so many options as to where to move after this pose. We will explore several way to move directly within Table Top in more Essential Yoga blogs, including Balancing Table, Cat-Cow and Thread the Needle. We can tuck the toes under and push back into Downward Facing Dog from here, or we can let the hips sink back over the heels and slide into Child’s Pose. There are other options such as stepping one foot forward into a lunge, too, and you may be able to find further ways to move from Table Top, from hip circles to sliding forwards onto our belly and perhaps on to Sphinx or Cobra pose. A veritable wealth of possible directions we can take.

New and Full Moon Yoga Prints by Moon Phase Studios

Make sure you always look after yourself when doing yoga.

It’s important to always listen to your body and only work within your personal limitations. You are fully responsible for your own safety and wellbeing. Make sure your surroundings and your practices are safe. Do not attempt to take a physical posture that is outside of the scope of your practice. If you have any specific medical conditions, injuries, surgeries or are pregnant you should check with your GP or appropriate medical professional before starting any exercise. Keep in mind that yoga might be challenging at times, but it should never be painful. You must stop if you experience any pain, and you should consult your GP if you experience anything untoward such as dizziness or feeling faint. Rest or leave anything out that you need to avoid or that does not feel right.

Louise xx