Bharma = A table/ Board for Holding Something, Asana = Pose/Posture

Bharmanasana is a basic yoga pose that serves as a platform for more advanced floor postures. This posture is a  starting point and transition posture for many floor postures and it helps lengthen and realign the spine.

Steps

1. Sit in Vajrasana, come to the floor on your hands and knees. Bring the knees hip width apart, with the feet directly behind the knees. Bring the palms directly under the shoulders with the fingers facing forward.
2. Look down between the palms and allow the back to be flat.
3. Breathe deeply and slowly in the final position for 2 to 3 deep breaths and relax.

Tips

Place a folded blanket under the knees to protect them from pressure and stress. Make fists with the hands to reduce pressure on the wrists.

Benefits

1. It stretches the shoulders, arms, wrists, elbows, chest, back, hips, neck, hamstrings, and knees
2. This asana is very helpful in toning the core as well as abdomen