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Yoga Poses Guide
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Balancing Table

Dandayamna Bharmanasana

dahn-dah-yahm-nah bhar-mahn-AH-sah-nah
Balancing Table
Pose categories
Primary body parts engaged
Muscle Groups
Lengthens spine, strengthens core
Tones abdominal organs
Improves balance and focus

How to perform balancing table

  1. Begin on all fours. Bring your wrists directly under your shoulders and knees under your hips. Bring your head to a neutral position.
  2. Stretch your right leg back with an inhale. Bring it parallel to the floor. Flex the foot.
  3. Reach your left arm forward with an inhale. Bring it parallel to the floor.
  4. Balance here for one or more slow, deep breaths. Lower with an exhale. Change sides and repeat.
Alignment cues
  • Draw belly toward spine
  • Broaden shoulder blades
  • Flex top foot
  • Keep top leg, torso and top arm in one line
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More yoga poses to discover

Balancing table (Dandayamna Bharmanasana in Sanskrit) is a beginner yoga pose that belongs to the balancing and core and warm-ups categories. This asana targets abs and spine and also involves glutes & hip flexors and shoulders and wrists muscles. Balancing table stretches and strengthens legs, opens chest; rejuvenates abdominal organs and also reduces fatigue, increases energy. Refer to the illustration and instructions above for how to perform this posture correctly. Discover more yoga asanas and yogic breathing exercises in our free yoga pose directory.

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Workoutlabs Yoga Cards Beginners Workoutlabs Yoga Cards Sequence Workoutlabs Yoga Cards Set
Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Yoga Beginners Workoutlabs Ebook
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal Training Software from WorkoutLabs
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
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