Full Moon Yoga - Balancing Table Pose

Full Moon Yoga – Balancing Table Pose

Balancing Table Pose

This pose is a balance and in Sanskrit is referred to as Dandayamana Bharmanasana. It is another development from the starting place of Table Top pose and can also be turned into a flowing sequence. So we’ll look at the main position first and then also the option to flow and generate some full moon energy.

This pose is great for balance and for strengthening the core muscles all around the torso. The abdominal and back muscles are the big focus here. The pose can help with back mobility and strength, and the flowing version will move the whole spine bringing fluidity, grace and connection with the breath. It can be a challenge to keep the balance and coordination so this aids focus and concentration as well as the more obvious physical benefits, which also include arm and leg strength, and joint mobility in the hips, knees, shoulders and elbows. The flowing version will help with breath connection, whilst the static hold of balancing table will focus more on stamina for arm and leg strength. Just like Table Top and Cat-Cow the small muscles in the hands and wrists get a work out too. 

Balancing Table Pose

How to find Balancing Table pose

From Table Top pose, with the tops of the feet flat on the ground or tucking the toes under, keep the spine and neck neutral and the belly slightly lifted. First extend one leg behind you (let’s choose the left first like the photo) sending the toes back along the mat until the leg is straight. You can stop here leaving the toes on the mat, or you can go on to lift the whole leg up so it becomes parallel to the ground. Flex the foot, pushing the heel back and away, and keeping the leg long and strong. Once you have your balance here on three limbs, you can take the opposite arm up. So in this example lift the right arm up and stretch it away ahead of you, again so it becomes parallel to the ground, palm facing down. This is Balancing Table pose. Make sure you keep the muscles in the mid back and belly engaged so the back doesn’t sag down, and make sure you keep pushing down in the supporting hand (left here) and lengthening through that arm, so you don’t drop down at the shoulder either. Keeping the fingers spread wide and all the knuckles flattened into the ground will give you the most stability in the hand. The head and neck are staying in line with the lovely flat back so your focus will be on the ground, centrally and a little in front of your supporting hand. The pelvis should stay facing flat towards the earth – so try not to lift up or drop either of the hips so the pelvis tilts sideways – try to keep them level and parallel to the earth. It might be an effort but we can use the full moon energy to help us.  

Close-up of Balancing Table pose from the Full Moon Yoga Print by Moon Phase Studios 

From here you can simply lower the hand and then the knee down back to Table Top pose. Take a moment to check the spine is neutral, shoulders are over wrists and hips over knees, then take the balance on the other side, ultimately finishing in Table Top pose again.

Or…. You can add a little challenge and add some dynamic movement. 

On an exhale draw the elbow and knee in, curling the back and tucking the head in 

Other options

For a bigger challenge in this pose, when you have the energy and you’ve mastered the static  balance, there is the option to draw both the arm and the leg in for a curling contraction inwards. You’ll need to keep pushing through the supporting hand and arm, as well as keep nice and stable in the pelvis, and then on an exhale draw the knee in towards the chest, hinging at the knee and hip and keeping the foot and shin off the floor with the toes pointed. At the same time, bend the elbow of the extended arm, drawing it in and back towards the tummy button. You can really gather in the energy by clenching the fist as you pull in too. Let the back curl, mid back moving up, as the shoulders, neck and head curl in so you look back towards your thighs. Draw the tummy muscles inwards as you breathe out too, to help make more space to squeeze in tight.

Then as you breath in, extend the leg and arm back out again to where you started in Balancing Table pose. You’ll need to remember to flex the ankle pushing the heel away, and extend the arm and hand feeling everything open up and expand into the space. Double check your back – make sure it’s gone back to being flat, not arched or rounded – use the tummy and back muscles to find that neutral position for it. Temptation will be to arch the back so really engage the tummy as you stretch out. Check the pelvis is still level, and you’ve not lifted a hip. Repeat this contraction and expansion a couple more times if you wish, before placing the hand and knee back down in Table Top. Then don’t forget to take it all on the other side. 

Options for cushioning hands, wrists, knees or ankles if needed are the same as for Table Top pose. You can make Balancing Table less strenuous on the core by leaving the foot on the floor when you extend the leg behind – that will help with balance too. If lifting the arm is too much today then just work with the leg. Remember, you can always stop at each stage of getting into a pose, as I suggest. 

If hands and knees are not your chosen option, you can also take a version of Balancing Table on your back, lying on the floor, ensuring that the tummy muscles are engaged to protect and stabilise the mid-back. Bend and lift one knee (right) up above the hip as you extend the other (left) leg along the mat, finding an inverted version of the pose. You can add in the arms when you are ready – extending the opposite arm (left) straight up and the other (right) arm along the floor above the head. Don’t be fooled by the fact you are on your back - this can be very challenging, particularly for the abdominals, so remember to look after your body and build up the poses slowly and carefully with practice. Keeping the extended leg and arm just off the floor will be even more of a challenge!

How to breathe in the pose

As you come into Balancing Table it helps to lift the leg on an inhale, and then wait for another inhale to lift the arm. When releasing the hand and leg back down it feels good to place them down on an exhale. You can hold the pose for a number of breaths – see how strong you feel and go with what is right at the time.

For the energising and meditative flowing option it really helps (and feels great) to breathe in as you extend the arm and leg out, and breathe out as you draw everything in to the curl. Try to take the same length of time for each movement and breath, matching the movement to the breath or vice versa. Try taking several flows in and out, three times works well back and forth, breathing in as you curl and out as you extend, settling into the rhythm. Then repeat on the other side.

Moving on

You will naturally come back to neutral Table Top pose after Balancing Table, so there is stability from which to move on. From Table Top there are other flows to take, like Thread the Needle, or you can tuck the toes under and push back into Downward Facing Dog, from which you can move onto some more energising yang-filled poses, like Three Legged Dog or a Crescent Moon Lunge. Of course, from Table Top you can always let the hips sink back over the heels and slide into Child’s Pose for a more meditative introspective moment if you wish. You can go for a longer more energetic practice or simply enjoy precious time to yourself, relishing each pose and absorbing the benefits of allowing yourself to just be. The choice is always yours.

New and Full Moon Yoga Prints by Moon Phase Studios.

Make sure you always look after yourself when doing yoga.

It’s important to always listen to your body and only work within your personal limitations. You are fully responsible for your own safety and wellbeing. Make sure your surroundings and your practices are safe. Do not attempt to take a physical posture that is outside of the scope of your practice. If you have any specific medical conditions, injuries, surgeries or are pregnant you should check with your GP or appropriate medical professional before starting any exercise. Keep in mind that yoga might be challenging at times, but it should never be painful. You must stop if you experience any pain, and you should consult your GP if you experience anything untoward such as dizziness or feeling faint. Rest or leave anything out that you need to avoid or that does not feel right.

Louise x