Dandayamana Bharmanasana (Standing Balancing Table Pose)

Dandayamana Bharmanasana is a standing balancing asana in Hatha Yoga.

Overview

Dandayamana Bharmanasana, or Standing Balancing Table Pose, is a standing balance that combines core strength with hip extension. The name comes from Sanskrit “dandayamana” meaning standing staff, “bharmanasana” meaning table pose, and “asana” meaning seat. It is a preparatory posture for Warrior III and other standing balances.

Method/Content

From a standing position, the practitioner hinges forward at the hips while extending one leg straight behind, creating a T-shape with the body parallel to the floor. The arms may extend forward alongside the ears or remain at the sides for balance. The standing leg stays strong with a slight micro-bend in the knee, and the extended leg reaches back with the foot flexed or pointed. The torso, arms, and extended leg form one straight line from the fingertips to the back heel. The gaze remains fixed on a point on the floor to aid balance.

Purpose/Benefits

This pose strengthens the legs, core, and back muscles while improving balance and concentration. It stretches the hamstrings of the standing leg and the hip flexors of the extended leg. The pose develops proprioception, body awareness, and mental focus, making it an excellent preparation for more advanced balancing postures.

Verification Notes

• A preparatory pose for Virabhadrasana III (Warrior III)
• Suitable for intermediate practitioners
• Can be practiced with hands on hips for modification