Table Top

15-Minute Yoga Lesson Plan with Bharmanasana

Title: Gentle Seated & Floor yoga practice
Time: 15 minutes
Props: Yoga mat, yoga block, and a folded blanket

Aims:

• To promote relaxation and stress relief through a series of gentle seated and floor poses
• To improve flexibility and mobility in the spine, hips, and hamstrings

Objectives:

• Students will engage in a series of seated and floor poses with a focus on breath and relaxation
• Students will explore their range of motion and flexibility through gentle stretches and twists

Yoga Lesson Plan:

Centring (1 minute)

Easy pose: Start in a comfortable seated position on the folded blanket.

Belly Breaths: Take a few deep belly breaths, bringing awareness to the body and setting an intention for the practice.

Seated Cat-Cow Pose (Marjaryasana-Bitilasana) (2 minutes)

Cow Pose: Place hands on knees and inhale, arching the back and lifting the chest.

Cat Pose: Exhale, rounding the spine and tucking the chin.

Repeat for several breaths, moving with the rhythm of your breath.

Seated Side Bend (1 minute on each side)

Seated Side Bend: Inhale, reaching one arm overhead and bending towards the opposite side. Exhale, returning to the centre and switching sides. Repeat, moving with the breath.

Seated Twist (Ardha Matsyendrasana) (1 minute on each side)

Seated Twist: Bend one knee, placing the foot outside the opposite thigh. Twist towards the bent knee, using the arm to deepen the twist. Hold for a few breaths before switching sides.

Seated Forward Bend (Paschimottanasana) (2 minutes)

Seated Forward Bend: Extend legs forward and inhale, lengthening the spine. Exhale, folding forward over the legs. Hold the pose, breathing deeply.

Butterfly Pose (Baddha Konasana) (2 minutes)

Butterfly Pose: Bring the soles of the feet together and allow the knees to fall out to the sides. Hold the feet or ankles and gently fold forward, keeping the spine long. Breathe deeply, feeling the stretch in the hips and inner thighs.

Legs-Up-The-Wall Pose (Viparita Karani) (2 minutes)

Legs-Up-The-Wall Pose: Sit with one hip against a wall and swing the legs up the wall as you lie down on your back. Place a folded blanket under the hips for support. Relax and breathe deeply.

Supine Twist (Supta Matsyendrasana) (1 minute on each side)

Supine Twist: Lie on your back, hugging your knees into the chest. Drop both knees to one side, keeping the shoulders on the ground, and gaze in the opposite direction. Hold for a few breaths before switching sides.

Table Top Pose (Bharmanasana) (1 minute)

Table Top Pose: On hands and knees, place knees hip-width apart, palms under shoulders, fingers forward. Gaze down, flatten back, and drop your shoulders. 

Savasana (Corpse Pose) (1 minute)

Savasana: Lie down on your back, allowing your body to fully relax. Breathe naturally, releasing any remaining tension or thoughts.

Closing (1 minute)

Gently awaken the body, rolling to one side, and coming into the Easy pose. Close the practice with a moment of gratitude or reflection, bringing hands to the heart centre.

If you want to add my famous blue stick figures to this plan, take a quick peek at my online Yoga Genie Lesson Planner. All the poses in the lesson plan above are available within the Planner (along with 3000+ other poses).

How do you pronounce Bharmanasana?

Bharmanasana is pronounced as:

“bhar-muh-NAH-suh-nuh.”

Here’s a breakdown of the pronunciation:

• “bhar” rhymes with “car”
• “muh” has a short ‘u’ sound, like in “mud”
• “NAH” has a short ‘a’ sound, like in “not”
• “suh” has a short ‘u’ sound, like in “sofa”
• “nuh” rhymes with “huh”

Say each syllable slowly and then combine them to pronounce “Bharmanasana” correctly.

Where is the name Bharmanasana derived from?

The name “Bharmanasana” is derived from two Sanskrit words: “bharmana,” meaning “bearing” or “carrying,” and “asana,” meaning “posture” or “pose.”

Together, these terms suggest a pose that focuses on bearing your body weight and maintaining stability. When in the pose, the body resembles a table, with the hands and knees bearing the weight of the body while maintaining a strong, stable posture. 

What are some modifications for Bharmanasana (Table Top Pose)?

Here are some modifications for the pose:

Wrist support: If you experience discomfort in your wrists, try placing a folded towel or a wedge under the heels of your hands to reduce the angle of extension. You can also make fists and balance on your knuckles instead of flat palms.

Knee padding: If you have sensitive knees, place a folded blanket or a yoga mat under your knees for extra cushioning and support.

Neck alignment: Keep your gaze slightly forward and down to maintain a neutral neck position. Avoid craning your neck to look straight ahead or down, as this may strain the neck muscles.

Extended Tabletop: For more of a challenge, you can practice an extended version of Bharmanasana by raising one arm and the opposite leg, keeping them parallel to the ground. This modification can help strengthen your core, back, and gluteal muscles while improving balance and stability.

What is the main benefit of Practising Bharmanasana (Table Top Pose)?

The main benefit of Bharmanasana is that it helps build and improve core and back strength. By engaging the abdominal, lower back, and gluteal muscles, this foundational pose promotes stability and balance throughout the body.

Bharmanasana is also a lovely warm-up and prep pose for lots of other asanas, as it helps create body awareness and encourages proper alignment.

The pose can also ease tension in the spine and give a gentle stretch to the wrists and shoulders.

What are the precautions when Practising Bharmanasana (Table Top Pose)?

Even though this looks like a simple pose, it does have these precautions:

Wrist issues: If you have wrist pain or a wrist injury, modify the pose by using fists to support your body weight, or place a folded towel (or a wedge) under the heels of your hands to reduce the angle of extension.

Knee issues: If you have knee pain, make sure that you place a folded blanket under your knees for extra support.

Neck issues: Maintain a neutral neck position by gazing slightly forward and down. Avoid craning your neck to look straight ahead or down, as this may strain the neck muscles.