Tabletop Pose anatomy

Tabletop Pose · Bharmanasana · Tư thế cái bàn

Tabletop Pose mainly works serratus anterior, transversus abdominis; it stretches wrist flexors, tibialis anterior; triceps brachii, deltoid, rotator cuff stabilize.

3D anatomy model of Tabletop Pose: working muscles in red, stretching in blue, stabilizing in yellow

Opening the 3D model…

On hands and knees: hands right under the shoulders and shoulder-width apart, fingers spread with the middle fingers pointing straight ahead; knees right under the hips and hip-width apart, tops of the feet on the floor. The torso is parallel to the floor like a table top, the spine keeps its natural curves from tailbone to crown, the neck is long and the gaze rests on the floor slightly ahead. It is the starting point for Cat, Cow and Bird Dog: the serratus anterior pushes the floor away so the chest doesn't sink between the shoulder blades, and the deep abdominals hug in lightly so the back doesn't sag. Put a folded blanket under sore knees; with weak wrists, press the base of the fingers down firmly to share the load, or put a folded blanket under the heels of the hands.

Muscles in this pose

Working (contracting): Serratus anterior, Transversus abdominis

Stretching: Wrist flexors, Tibialis anterior

Stabilizing: Triceps brachii, Deltoid, Rotator cuff, Erector spinae, Multifidus

Why these muscles work or stretch

Serratus anterior · Working (contracting): Pushes the floor away and keeps the shoulder blades on the rib cage so the chest doesn't sink
Transversus abdominis · Working (contracting): Hugs the belly in lightly so the back doesn't sag
Wrist flexors · Stretching: Lengthened as the wrist bends back; still working to press the base of the fingers down and protect the wrist
Tibialis anterior · Stretching: Tops of the feet rest on the floor
Triceps brachii · Stabilizing: Keeps the elbows straight without locking them
Rotator cuff · Stabilizing: Steadies the shoulder joints under load
Erector spinae · Stabilizing: Holds the spine neutral and parallel to the floor

Practice cues

Wrists under the shoulders, knees under the hips
Press the whole hand down, especially the base of the index finger and thumb, and push the floor away so the chest doesn't sink
Draw the navel in gently; keep the back long, neither sagging nor rounding, and reach the crown forward

Benefits

Teaches stacking wrists, shoulders and hips, a base for many poses
Gently engages the serratus anterior and deep abdominals to steady the torso
Builds awareness of the spine's natural curves

Cautions / contraindications

Use caution with wrist pain; press the finger bases firmly or pad the hand heels
Use caution with knee pain; put a folded blanket under the knees

Easier variations

Pad the knees with a folded blanket
Rest on the forearms, on the floor or on blocks, instead of the hands if wrists hurt

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 18/10/2026

How to practice this pose (YogaWay, in Vietnamese)

Related poses

Lion Pose Simhasana
Cat Pose Marjaryasana
Bird Dog Dandayamana Bharmanasana
Lizard Pose Utthan Pristhasana
Thunderbolt Pose Vajrasana
Hero Pose Virasana

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)