Balancing Table Pose (Dandayamna Bharmanasana)


Balancing Table Pose, Dandayamna Bharmanasana

This yoga posture is excellent for balance, especially on a paddle board. It looks easier than it is. It actually requires a lot of concentration and the activation of deep abdominal muscles (the transverse abdominis). It is a great way to work on core stability and concentration. Poses like this make inversions and balances more accessible. As a bonus, this asana helps you to focus and improve your mind-body connection. Practice this posture if you are feeling scattered.

Get into it:

Pay close attention to your alignment in this pose. Place your hands directly under your shoulders and your knees under your hips. Inhale to extend your right leg back while keeping your hips level to the board. Once stable, inhale to reach your left arm forward until it’s parallel to the water.

Activating your Uddiyana Bandha will help you access those deep abdominal muscles that you need to keep you stable. Try to hold it for 5 breaths before lowering and repeating on the other side.

Tip: careful not to hyperextend your elbows as it places undue pressure on them.


  • Strengthens your core and back muscles
  • Improves posture
  • Lengthens and realigns the spine
  • Improves focus, coordination and balance 

Counter poses:

Switching sides on this posture is like doing a counter pose. Since your spine remains neutral in this pose, there’s no need to do a counter pose. If you need a rest, take a few moments in child’s pose.


Avoid this posture if you have knee injuries. If you have a wrist injury, make a fist with the hand supporting on the board, that way you wont’ exacerbate the wrist by flexing it.

Always work within your own range of limits and abilities. If you have any medical concerns, talk with your doctor before practicing yoga.

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