09/21/2026
Small adjustments, better yoga!🧘🏼♀️
Modification Monday - Table Top Pose Variation Leg Raised (Bharmanasana Variation Leg Raised)
Benefits: This pose enhances stability and flexibility, particularly in the hips. It effectively engages the core and hamstring muscles, making it suitable for beginners.
Proper Alignment/Common Adjustments:
Hand: Palms pressed into the mat under your shoulders, fingers wide (modify to fists if this is sensitive on your wrists)
Arms: Long, upper arms lifted upwards, inner elbows facing in
Shoulders: Rolled back, broad, away from ears, stacked over hands
Bent Leg: Knee under hip, foot relaxed to mat or toes tucked for more stability
Lifted Leg: Activate lifted leg, flex toes, extending back through the heel, keep leg parallel to the ground, and hips squared and pointed toward the mat.
Spine: Maintain a flat, neutral back by drawing your lower ribs in and pulling your navel toward your spine.
