The balancing table top pose, called DandayamanaBharmasana in Sanskrit, is grouped under the category of restorative postures. The name is derived from the Sanskrit words danda meaning “stick”, yamana meaning “balancing”, bharma meaning “table” and asana meaning “pose”. The posture is named so because it requires an individual to imitate the pose of a table, and then under further variations and development in the posture, tries to balance it. The pose is a great initiative for those people who are thinking of entering the world of yoga as it is considered to be an introductory or a beginner’s pose. It’s a simple yogic posture with some great benefits that will help you deal with your day to day humdrums of life. We discuss below all that you need to know about the pose and get you all pumped up!
How to do balancing table top pose
- To start with the pose, first bring yourself in a kneeling position.
- Place both of your palms flat on the floor, in front of you. Bring your palms right under your shoulders.
- Slowly try to lift your body and make it rest on your knees and your palms.
- Push your tailbone backwards and your neck in the forward direction so that your spine experiences a stretch and therefore lengthens.
- Inhale slowly and lift your right leg up, keeping it parallel to the ground.
- Now raise your left arm up and keep it straight in the air.
- Find your balance, and maintain this position for a minute or two as you breathe calmly and in a focused way.
- To come out of the pose, bring your leg and arm back in contact to the floor and then assume the initial kneeling position.
- Continue this process with the other leg and arm.
Benefits of the Pose
- Helps in Creating Body Balance
Once you enter the pose you try to maintain it by creating a physical balance of your body. The balance is maintained through the coordination of all your muscles at work. This way your body attains a state of equilibrium, not just physically, but also mentally, as your mind is also at work in order to help you balance. - Strengthens the Core
When you practice this asana, your core and abdominal are constantly involved as the process requires the practitioner to pull in their navel, so that the pose is practiced perfectly. This strengthens the muscles that are at work there. This could be a perfect beginning to all those who have are willing to start with their core workouts. - Improves the Posture
The pose is one of the simplest and most efficient solutions to any kind of back pain or postural problems. As you try to keep your body parallel to the ground while pushing your tailbone and neck, your spine experiences a stretch. This in turn helps you get rid of all the back aches that have been causing you discomfort because of wrong posture. It creates a strong back support which then ensures a good body posture for you. - Improves Focus and Builds Awareness
It can’t be said enough times how physical balance of the body can be achieved only when there is a mental balance. When you successfully enter the pose, you try to maintain it by focusing on your body along with focus on your breath. As one does this, the mental capabilities of the person are refined and it makes her/him aware about their body as well as their surroundings. This also, in turn, sharpens the concentration and awareness of a person on a general note. - Establishes Harmony and Mindfulness
This pose, by helping you balance your physical body, creates a harmony inside of you. Every single cell of your body comes under a particular rhythm and your body enters a totally balanced and harmonious state. It also helps you calm your brain and relieve it from any kind of stress harbouring in your mind. We are all well aware of how yoga has been a major contributor in helping people attain mindfulness. In the same way, this pose helps your mind ease out, reduce anxiety levels, and maintain a positive mental health.
Precautions and contraindications of the pose
- You should avoid this pose if you have had any recent injuries of the knees or wrist.
- Do not bend or arch your torso as you try to balance yourself as it can create physical discomfort like sprain.
- Pregnant women should avoid practicing this as balancing can become difficult and one can fall off.
- Do not forget to keep your neck straight. If failed to do so, you might end up giving yourself a headache
- If you find it difficult to rest your body on one knee, you can keep a soft blanket under the knee for support.
- Always remember that you mustn’t impose any pose on yourself. Carry out whatever is within your physical capabilities. You want to make yourself healthy and fit, not injured.
Every yoga pose has a myriad of things to offer. In these changing times it is becoming even more important to follow yoga and to keep yourself fit. Now that you are aware of all the benefits and the things you need to be cautious about, you can get yourself ready to practice the balancing table top pose and allow your body to experience positivity, calmness and balance.
