KneelingBeginner
Tabletop Knee Bend
Bharmanasana Knee Bend
www.yoga-sequencing.com
About This Pose
Tabletop Knee Bend adds gentle hip and knee mobility to the tabletop position through controlled bending movements. This warm-up exercise lubricates the joints, increases synovial fluid production, and prepares the lower body for deeper movements. It's particularly valuable for those with stiff hips or knees starting their practice.
Step-by-Step Instructions
- 1
Begin in Neutral Tabletop
- 2
Keep the hands firmly planted
- 3
Slowly bend one knee, bringing the thigh toward the calf
- 4
Feel the movement through the knee and ankle
- 5
Return to tabletop
- 6
Repeat on the other side
- 7
Alternate for 5-8 repetitions each side
Alignment Cues
- Keep the hips stable
- Move slowly with control
- Maintain neutral spine
- Breathe naturally
Benefits
- Warms up hip joints
- Lubricates knees
- Increases synovial fluid
- Gentle mobility work
- Prepares for deeper poses
- Good for stiff joints
Modifications
- Use padding under knees
- Reduce range of motion
Variations
- Bend both knees simultaneously
Cautions & Contraindications
Cautions
- Avoid knee pressure
- Move slowly and mindfully
Avoid this pose if you have:
- Knee pain
- Recent knee surgery
Quick Facts
Primary Focus
hipsSecondary Focus
spinecore
Suggested Hold
30 seconds
Tags
tabletopmobilitykneeswarmup
Equipment
yoga mat
