{"id":6006,"date":"2026-04-29T17:54:09","date_gmt":"2026-04-30T00:54:09","guid":{"rendered":"https:\/\/www.yogaclassplan.com\/?post_type=yoga-pose&p=6006"},"modified":"2026-04-29T18:06:10","modified_gmt":"2026-04-30T01:06:10","slug":"table-top-pose","status":"publish","type":"yoga-pose","link":"https:\/\/www.yogaclassplan.com\/yoga-pose\/table-top-pose\/","title":{"rendered":"Table Top Pose"},"content":{"rendered":"

Table Top Pose, or Bharmanasana, is one of the main pose in a Yoga practice. It shows up a lot in sequences, especially in the beginning, as it helps build body awareness, stability and connection with the breath. It\u2019s an active posture that strengthens the arms, shoulders and core, and prepares the body for movements like Cat-Cow and Downward Facing Dog.<\/p>\n

How to do Table Top (step by step)<\/p>\n

    \n
  1. Starting position: Begin with your hands just below your shoulders and your knees aligned with your hips.<\/li>\n
  2. Hands foundation: Spread your fingers wide and root the whole palm into the ground. Distribute the weight, avoiding putting all your weight on your wrists.<\/li>\n
  3. Spine alignment: Keep your back neutral and long, without letting the lower back sink or rounding too much. Let the body find a natural balance here.<\/li>\n
  4. Core activation: Gently draw the navel in towards the spine to support the posture and protect the lower back, without creating tension.<\/li>\n
  5. Shoulders and arms: Push the floor away with your hands, activating the arms and shoulders. Slightly protract the shoulder blades, without collapsing between them.<\/li>\n
  6. Neck and gaze: Keep the neck long and relaxed, with your gaze down to the floor, in line with the spine.<\/li>\n
  7. Hips stability: Keep the hips stable and stacked over the knees, without shifting your weight to one side.<\/li>\n
  8. Final position: The body forms a steady \u201ctable\u201d, back parallel to the floor, strong base, the wrists and knees are firm, and the breathing is light.<\/li>\n
  9. Coming out: From here, move into your next posture with control, staying connected to your body.<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"

    Table Top Pose, or Bharmanasana, is one of the main pose in a Yoga practice. It shows up a lot in sequences, especially in the beginning, as it helps build body awareness, stability and connection with the breath. It\u2019s an active posture that strengthens the arms, shoulders and core, and prepares the body for movements […]<\/p>\n","protected":false},"featured_media":6011,"template":"","meta":{"_acf_changed":false},"pose-category":[65],"class_list":["post-6006","yoga-pose","type-yoga-pose","status-publish","has-post-thumbnail","hentry","pose-category-back-bends"],"acf":[],"yoast_head":"\nTable Top Pose - YogaClassPlan.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.yogaclassplan.com\/yoga-pose\/table-top-pose\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Table Top Pose\" \/>\n<meta property=\"og:description\" content=\"Table Top Pose, or Bharmanasana, is one of the main pose in a Yoga practice. 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