Tabletop Pose (Bharmanasana)
Tabletop is a wonderful foundational pose. It is a pose that is often used to transition into other postures, but is also wonderful to do by itself. It is a seemingly simple pose, but within this pose there is an incredible network of muscle activation. Use this pose to build and establish a strong foundation, so that you can get the most benefit out of this pose and other poses you flow into.
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How to Practice Tabletop Pose
To practice this posture, get down on your hands and knees. You may like to place a folded blanket under the knees, to help make the knees more comfortable. Position your wrists under your shoulders, spreading your fingers wide, or making fists with your hands, in order to help support your wrists. Set your knees directly under your hips. Check to see that your legs are extending straight out behind you, in line with your knees.
Press your fingers and the tops of your feet into the mat, and relax your shoulders away from your ears. Be sure you are not collapsing in the space between your shoulder blades. Lift up through the upper back.
Find length in your neck and look down straight down at the floor.
Lift your navel toward your spine to engage your core.
Feel the line you are creating from the crown of your head all the way through to your tailbone.
Find a connection with your breath, and breathe here for as long as it feels good. You can transition from this pose into other poses, such as cat-cow, downward facing dog, etc.
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