Balancing Table Pose | Dandayamana Bharmanasana | How to do balancing table pose | benefits of balancing table pose

About Balancing Table Pose | Dandayamana Bharmanasana

Balancing Table Pose or Dandayamana Bharmanasana is derived from the Sanskrit language. In Sanskrit, ‘danda’ = ‘stick or staff,‘ ‘Yamana’ = ‘balancing or maintaining,’ ‘Bharma’ = ‘a board for holding our table.’ Thus in English, it is called Balancing Table Pose, where the back represents the strong tabletop. The spine represents a stick that is firm and strong. The knees and arms represent the foot of the table.

This yoga pose is easy but tricky too. Easy, because it is done on all fours and acts as a base yoga pose. It is considered easier for beginners. Tricky, because it requires excellent balancing skills while ensuring that the alignment of the body is perfect.

Here in this article, we have described a step by step method to do the balancing table pose yoga.

How to do Balancing table pose

  1. Place your hands and knees in Table pose, i.e., place your palms and knees on the floor just like a table
  2. Now inhale and take the right leg up parallel to the floor, reaching the toes towards the back wall.
  3. Starring at a point between the palms, slowly inhale and take the left arm up parallel to the floor, reaching the fingers towards the front wall.
  4. Breathe and hold the breath for 3 – 4 breaths.
  5. To release: slowly exhale and bring the left arm down, and then lower the knee down, back into table position.
  6. Repeat the same on the other side


Dandayamana Bharmanasana is a foundation yoga pose for many balancing floor postures. It is undoubtedly all about balancing and concentration. Thus it has many different asanas to attain balance in our lifestyle. BALANCING TABLE POSE  {Dandayamana Bharmanasana} being one of the basic poses is perfectly suitable for beginners. It provides stability to the body. This pose also improves balance, enhances memory, and gives focus and coordination to your mind. This posture builds core body strength and lengthens the spine 

This pose stretches and strengthens the following body parts

  • Gluteus Maximus
  • Hamstrings Yoga Sequence for Hamstrings
  • Quadriceps
  • Calves
  • Triceps and Biceps
  • Core muscles


 A few points to keep in mind during the practice of this pose are given below:

  • With any injury to the knee, shoulders, or the hips, the practice of this yoga pose should be avoided.
  • Avoid the practice of Balancing Table Pose if one is suffering from spondylitis, as the neck is under pressure during the practice of this yoga pose.
  • Not to be done at the final stages of pregnancy without guidance and support. Prenatal Yoga Sequence Third Trimester
  • Using blankets for the knees is a good option for those starting with this practice.

Read More about:

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  2. Seated Angle Pose, Upauishta Konasana
  3. Plough Pose Halasana Yoga