Table Pose (Bharmanasana)

Table Pose is the foundational neutral hands-and-knees position in which the wrists stack under the shoulders, the knees stack under the hips, and the spine is held in a long, flat line parallel to the floor. It serves as the primary transition point between many prone and seated movements, and is the starting position for Cat-Cow, Thread-the-Needle, and countless other poses. Building awareness of spinal neutrality and even weight distribution in this shape creates the proprioceptive foundation for more complex sequences.

Cues

• Stack wrists under shoulders and knees under hips, then spread the fingers wide and press the knuckles gently into the mat to protect the wrists.
• Find a long, neutral spine — neither letting the belly sag toward the floor nor rounding the back toward the ceiling.
• Draw the lower belly in lightly to support the lumbar spine without over-bracing.
• Let the gaze fall softly to the floor a few inches in front of the hands to keep the neck in line with the rest of the spine.