The practice of Bharmanasana (Table Top Pose) is a basic beginner level pose that helps students who are new to yoga since this pose acts as a transition pose. A transition pose helps to understand the body better, moving from standing poses to prone poses or from prone poses to seated poses. Given below are some of the
Benefits of this pose:
Stretches and Strengthens: The practice of Bharmanasana (Table Top Pose) stretches the arms, shoulders, elbows, wrists, chest, back (upper, middle and lower), hips, quadriceps, hamstrings, knees, and neck. While these stretches are subtle and not intense, yet they help to strengthen the areas of the body as mentioned above. Along with these stretches, the spine is also stretched, toning all the muscles of the back.
Core and Abdomen: New students can practice Bharmanasana (Table Top Pose) for the muscles of the core as well as the abdomen. Focusing on the core and the abdominal muscles, while engaging them (pulling in the navel), stronger muscles will be built supporting the organs as well as the spine.
Awareness and Balance: Learning to balance the body on all fours in Table Top Pose (Bharmanasana) comes with awareness. Hence, in this pose, the students can learn to be aware of their body to help them balance on both the knees and the arms. Learning to put equal weight on the wrists and knees also helps to keep the practice safe.
Back and Spine: The practice of Bharmanasana (Table Top Pose) is good for backaches (lower, middle and upper), as the focus on keeping the torso parallel to the floor will help improve in keeping the spine neutral. A neutral spine keeps aches and pains away while reducing the tensions at the upper and the lower back that is caused by repeated wrong postures. A strong back supports the spine, and a stronger backbone supports the back as well as the entire body.
Alignment: Teachers should ensure that the new yoga students learn to understand the body better by aligning the limbs with the rest of the body in this beginner yoga pose. Learning to align the body in simple poses like this Table Top Pose (Bharmanasana) will guide students, thereby preparing them for challenging poses.
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