KneelingIntermediate
Tabletop Knee Hover
Bharmanasana Knee Hover
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About This Pose
Tabletop Knee Hover lifts the knees just an inch off the floor while maintaining the tabletop position, creating an intense core activation without visible movement. This subtle modification engages the deep transverse abdominis and builds the stabilization strength needed for arm balances and transitions. It's deceptively challenging and highly effective.
Step-by-Step Instructions
- 1
Begin in Tabletop with toes tucked
- 2
Engage your core fully
- 3
Press firmly through the hands
- 4
Lift your knees just 1-2 inches off the mat
- 5
Keep the back flat and hips level with shoulders
- 6
Hold for 10-30 seconds
- 7
Lower knees with control
Alignment Cues
- Keep the back flat
- Shoulders over wrists
- Hips at shoulder height
- Breathe steadily
Benefits
- Activates deep core
- Builds stabilization strength
- Prepares for arm balances
- Subtle but intense
- Engages transverse abdominis
- No visible movement needed
Modifications
- Reduce hold time
- Lift knees only slightly
Variations
- Add small knee pulses
Cautions & Contraindications
Cautions
- Avoid shoulder collapse
- Don't hold breath
Avoid this pose if you have:
- Wrist injury
- Shoulder injury
Quick Facts
Primary Focus
coreSecondary Focus
shouldersfull body
Suggested Hold
20 seconds
Tags
tabletopstrengthcoreheat-building
Equipment
yoga mat
