Dandayamana Bharmanasana or table balancing pose

Dandayamana Bharmanasana or table balancing pose:-

How to do?????

• Start with sitting in kneeling position or in vajrasana.
• Now assume the table possess follows. Place both your hands in front with palms on the floor facing forward. Raise yourself up and support yourself up and support yourself on the palms and knees. Adjust and bring the palms under your shoulders. Take the tail bone backwards and stretch your neck forwards to make the spine straight. This is a simple table pose.
• Inhale and slowly raise your right leg up backwards making it parallel to the ground. Breathe normally now.
• Keep the gaze focussed between the palms. Again inhale and raise the left arm and make it parallel to the ground.
• Spread out the fingers of the left palm and let it point towards the front wall.
• Breathe normally and maintain this pose for as long as you are comfortable.
• To release the pose bring back the arms to the ground and simultaneously, bring back the right leg to the floor and come back to the simple table pose.
• Repeat the same process with left leg.

It's benefits.......

• It strengthens the abdominal and lower back.
• It can relieve tension and stress, when awareness of breath is maintained.
• This pose helps to correct some postural defects.
• It strengthens the core muscles.

Contradictions...........

• It should be avoid by the pregnant ladies.
• If your neck is under pressure during practice,  you should avoid this.
• If you are suffering from any knee, shoulder or any other injuries, you should avoid this.
• Those who have undergone a recent surgery of knee, shoulder, leg, back, spine then you can do this after full recovery.