Balancing Table: Dandayamana Bharmanasana | Traditional
Benefits
Builds strength, mobility, and breathing awareness with steady alignment. Particularly helpful for improving focus and balance.
Props
No-props
Hold Time
3 to 5 breaths per side
Cautions
Practice within a pain-free range. Reduce depth or use props for knee, low back, neck, wrist, or shoulder sensitivity.
Entering Balancing Table
Start in Table Top with the hands under the shoulders and knees under the hips. Press firmly into one hand and the opposite knee. Reach the other arm straight forward and extend the opposite leg straight back until both are in line with the torso. Take a steady inhale to create length, then use the exhale to settle into the final shape.
Exiting Balancing Table
Lower the lifted hand and knee back to the mat. Return to a steady tabletop before switching sides or resting back. Pause in a neutral position for a moment before continuing.