Yoga Poses

Balancing table pose Dandayamna Bharmanasana


Balancing table ppose is a core strengthening pose that works with many different styles and levels of yoga practice from power yoga to pregnancy and senior yoga. Balancing table pose lengthens the spine, improves balance, coordination and focus. This posture also works as a prep pose for standing balances such as Warrior III, half-moon and dancer.

Begin on hands and knees (table top pose). Stretch the right leg back. On the inhale, lift the leg level with the floor. Exhale. Stretch the toes towards the back wall. On the next inhale, extend the left hand forward, with the thumbs pointing upwards. Hold for 5-6 breaths. To exit the pose, return the knee and then the hand. Repeat other side.

Teacher Queues

Visualization Comments

To square the hips point the toes of the extended leg down, press the heel towards the back wall and imagine balancing a cup of tea on the small of the back. To lengthen the spine, imagine one line extending from hand to heel.

Technical Comments

From hands and knees, check that hands are underneath shoulders, knees under the hips. Hug the navel to the spine.  Push the floor away with the hands to engage the arm muscles. Lengthen and extend the spine, pointing the head crown away from the body. Make space between the ears and shoulders, by rolling blades down the back. Eye gaze towards extended fingers.

Benefit Comments

  • Strengthens the core muscles
  • Lengthens the spine
  • Improves balance, coordination and focus

Watch Out For:

  • Loss of balance (see modifications)
  • Throwing back head (keep eye gaze level with hand )


  • Wrist and knee injuries


  • Keep ball of extended foot on floor
  • Press extended foot or hand against wall
  • Place blanket or folded mat under knees


  • Swing arm and/or extended leg perpendicular and out to side
  • Bend back leg and hold ankle with foot for baby dancer
  • Raise same side arm and leg open chest and hip to baby ½ moon

Yoga Counter Poses

  • Child pose (Balasana)
  • Downward facing dog (Adho Mukha Svanasana)
  • Cat/Cow (Marjaryasana/Bitilasana)

Written By: Brenda Hamlet

Brenda Hamlet is a RYT 200 yoga teacher and journalist. More information about Brenda can be found at

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