KneelingBeginner
Neutral Tabletop
Bharmanasana
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About This Pose
Neutral Tabletop (Bharmanasana) is the fundamental hands-and-knees position that serves as the foundation for countless yoga poses and transitions. With wrists under shoulders and knees under hips, this position establishes the neutral spine alignment referenced throughout practice. Mastering tabletop alignment prevents strain and prepares the body for safe movement.
Step-by-Step Instructions
- 1
Come onto all fours on the mat
- 2
Position wrists directly under shoulders
- 3
Position knees directly under hips
- 4
Spread fingers wide and press evenly through the hands
- 5
Keep the spine in neutral—neither arched nor rounded
- 6
Engage the core lightly
- 7
Gaze down between your hands
Alignment Cues
- Stack joints precisely
- Maintain neutral spine
- Engage the core
- Keep the neck long
Benefits
- Establishes neutral spine
- Foundation for many poses
- Teaches proper alignment
- Prevents strain
- Reference position
- Safe starting point
Modifications
- Use fists if wrists are sensitive
- Place blanket under knees
Variations
- Tuck or untuck toes
Cautions & Contraindications
Cautions
- Avoid locking the elbows
- Keep the neck neutral
Avoid this pose if you have:
- Wrist pain
- Knee injury
Quick Facts
Primary Focus
spineSecondary Focus
coreshoulders
Suggested Hold
30 seconds
Tags
tabletopfoundationalignmentbeginner
Equipment
yoga mat
