Tabletop Bharmanasana
Kneeling Neutral hips symmetrical level 1 warmup
Focus: Wrists, shoulders, neutral spine
Hands under shoulders, knees under hips, spine long and neutral.
Edit pose and transitions in admin
Leads directly to
| 1 | Cat | round the spine | |
| 1 | Child's Pose | sink the hips back to the heels | |
| 1 | Cow | drop the belly, lift the gaze | |
| 1 | Downward Dog | tuck the toes, lift the hips up and back | |
| 1 | Plank | step the feet back | |
| 1 | Puppy | walk the hands forward, melt the chest | |
| 1 | Thread the Needle | thread one arm under, shoulder down | |
| 2 | Camel | walk the hands back, rise onto the knees | |
| 2 | Easy Seat | sit back and cross the legs | |
| 2 | Low Lunge | step one foot between the hands | |
| 2 | Sphinx | lower to the belly, forearms down | |
| 3 | Headstand | forearms down, crown down, walk in and lift |
Reached directly from
| 1 | Cat | return to a neutral spine |
| 1 | Child's Pose | rise to hands and knees |
| 1 | Cow | return to a neutral spine |
| 1 | Downward Dog | lower the knees |
| 1 | Easy Seat | come forward to hands and knees |
| 1 | Low Lunge | step back to hands and knees |
| 1 | Pigeon | press up to hands and knees |
| 1 | Plank | lower the knees |
| 1 | Puppy | walk the hands back under the shoulders |
| 1 | Thread the Needle | unwind to hands and knees |
| 2 | Camel | come up, hands forward |
| 2 | Sphinx | press up to hands and knees |
Further away
Computed from the direct links: the cheapest route to each pose, up to a total cost of 4.
2 steps
| 2 | Chaturanga | via Plank |
| 2 | Standing Forward Fold | via Downward Dog |
| 2 | Knees-Chest-Chin | via Plank |
| 2 | Three-Legged Dog | via Downward Dog |
| 3 | Bound Angle | via Easy Seat |
| 3 | Cobra | via Sphinx |
| 3 | High Lunge | via Downward Dog |
| 3 | Halfway Lift | via Downward Dog |
| 3 | Head-to-Knee Fold | via Easy Seat |
| 3 | Lizard | via Low Lunge |
| 3 | Locust | via Plank |
| 3 | Pigeon | via Downward Dog |
| 3 | Seated Twist | via Easy Seat |
| 3 | Side Plank | via Plank |
| 3 | Warrior I | via Downward Dog |
| 3 | Warrior II | via Downward Dog |
| 4 | Boat | via Easy Seat |
| 4 | Bridge | via Easy Seat |
| 4 | Happy Baby | via Easy Seat |
| 4 | Pyramid | via Low Lunge |
| 4 | Seated Forward Fold | via Easy Seat |
| 4 | Twisted Lunge | via Low Lunge |
3 steps
| 3 | Chair | via Downward Dog → Standing Forward Fold |
| 3 | Garland | via Downward Dog → Standing Forward Fold |
| 3 | Upward Dog | via Plank → Chaturanga |
| 3 | Upward Salute | via Downward Dog → Standing Forward Fold |
| 4 | Goddess | via Downward Dog → Warrior II |
| 4 | Mountain | via Downward Dog → Standing Forward Fold |
| 4 | Peaceful Warrior | via Downward Dog → Warrior II |
| 4 | Extended Side Angle | via Downward Dog → Warrior II |
| 4 | Standing Split | via Downward Dog → Standing Forward Fold |
| 4 | Triangle | via Downward Dog → Warrior II |
| 4 | Wide-Angle Seated Fold | via Easy Seat → Bound Angle |
4 steps
| 4 | Eagle | via Downward Dog → Standing Forward Fold → Chair |
| 4 | Revolved Chair | via Downward Dog → Standing Forward Fold → Chair |