Tabletop Pose

Bharmāsana

Read what the gnome says

Tabletop Pose! On all fours, hands under shoulders and knees under hips, back flat like a table. Spread the fingers, gaze down, and engage the core. Don't let the back sag. Breathe, solid and steady table gnome.

Works on Abdominals · Deltoids · Glutes

How to do it

1. Come onto hands and knees, wrists under the shoulders and knees under the hips.
2. Spread the fingers and press the floor away, back flat like a table.
3. Draw the belly in, lengthen the neck and breathe steadily.

Common mistakes

• Don’t sag or round the back.
• Don’t lock the elbows.
• Don’t drop the head.

Benefits

• Strengthens the abdominals and deep core.
• Supports the lower back and posture.
• Makes other poses feel steadier.

Take care: Go easy or skip if you have lower-back or neck pain, or are pregnant or recovering from abdominal surgery. Keep the breath flowing.

Suggest a correction

In ready-made sequences

Gentle Full Body 8 min Core Spark 5 min

Not medical advice. Ease off if anything feels sharp or wrong.

Similar poses Core

• Bent-Knee BoatBeginner
• Bird Dog (Balancing Table)Beginner
• Boat Pose with StrapBeginner
• Forearm PlankBeginner
• Knee-Down Low PlankBeginner
• Knee-Down PlankBeginner