Tabletop Bharmanasana

The neutral hands-and-knees position. The reference shape for cat-cow, bird dog and every kneeling transition.

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Tabletop (Bharmanasana) — Core Yoga Posture Illustration

Tabletop (Bharmanasana) — Core posture targeting Abs, Shoulders, Back · Even ujjayi breath · Floor drishti.

Vāta: Neutral (0) Pitta: Neutral (0) Kapha: Neutral (0)

Sanskrit Name

Bharmanasana

Posture Family

Core

Difficulty

Beginner (Level 1)

Recommended Hold

30 seconds

Breath Pattern

Even ujjayi

Drishti (Gaze)

Floor

Target Muscles

Abs, Shoulders, Back

Energy Expenditure

2.0 METs

Alignment, Breath & Drishti Cues for Tabletop

Tabletop (Bharmanasana) belongs to the Core posture family and engages the Abs, Shoulders, Back at an intensity of approximately 2.0 METs. The neutral hands-and-knees position. The reference shape for cat-cow, bird dog and every kneeling transition.

Breath Rhythm: Maintain Even ujjayi throughout the 30-second hold so nervous system tone remains steady.
Visual Focal Point (Drishti): Direct the gaze toward Floor to quiet peripheral distraction and stabilize balance.
Primary Anatomical Focus: Concentrates mechanical load and mobility across Abs, Shoulders, Back.
Minimum Recommended Age: 3 years (24 months).

Ayurvedic Dosha Profile (Vāta, Pitta & Kapha)

In Ayurvedic asana sequencing (Dosha Provenance: modern-synthesis), every posture shifts Vata, Pitta, and Kapha according to its mechanical compression, heat generation, and grounding stability:

Vāta Effect: Neutral (0) — pair with slow nasal breathing and unhurried transitions to prevent excess mobility or dryness.
Pitta Effect: Neutral (0) — keep the jaw, temples, and abdomen soft when holding for 30 seconds.
Kapha Effect: Neutral (0) — link into dynamic flows or longer holds when seeking metabolic stimulation.