Activity
Table Pose (Bharmanasana)
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 2
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 3
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 4
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 5
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 6
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 7
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 8
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 9
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 10
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 11
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 12
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Nursery
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: KG
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Pre Nursery
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: LKG
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: UKG
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Table Pose (Bharmanasana)
Learning Outcomes
Improves posture and core stability
Strengthens wrists, shoulders, and back
Develops body awareness and balance
Prepares the body for more advanced poses like Cat-Cow, Plank, or Bird-Dog
Encourages focus and breath control
Description Of Activity
Starting Position:
Begin by kneeling on the yoga mat.
Place your palms flat on the ground, shoulder-width apart.
Align your knees under your hips, about hip-width apart.
Alignment Check:
Wrists should be directly under the shoulders.
Knees should be under the hips, with the tops of the feet resting on the floor.
Spinal Position:
Keep your spine in a neutral position (flat like a tabletop).
Gaze downward, keeping the neck in line with the spine.
Breathing:
Inhale and exhale slowly and deeply, maintaining stability.
Hold the Pose:
Stay in Table Pose for 510 breaths (30 seconds to 1 minute).
Focus on engaging the core and keeping the back flat.
To Release:
Gently bring your hips back to your heels into Childs Pose or sit upright on your heels.
Variations
Cat-Cow Flow: From Table Pose, move into Cat Pose (round the spine) and Cow Pose (arch the back) to create a gentle spinal flow.
Bird-Dog Pose: Extend one arm forward and the opposite leg back to challenge balance.
Supported Table Pose: Place a folded towel or blanket under knees for comfort.
Coaching Tips
Emphasize correct alignment—wrists under shoulders, knees under hips.
Remind students to keep their back flat—not sagging or rounded.
Encourage steady, even breathing to build focus and control.
Useful as a warm-up or transition pose during yoga sessions.
Equipment/Material Required
Yoga mat
Optional: folded towel or blanket for knee support