Dandayamana Bharmanasana / Balancing Table Pose is a great pose for stretching the spine and strengthening the Spine and Lower Back. It helps in managing Back pain.
Danda means stick or staff. Yamana means balancing. Bharma means a board for holding the table. Hence the name Balancing Table Pose.

Benefits
It strengthens the Lower Back muscles, relieves Lower Back Pain,
Stretches and Strengthens buttocks (Gluteus Maximus) and thighs
Hamstrings
Quadriceps
Calves
Triceps & Biceps

Contraindications

Do not practice during Last stage of Pregnancy unless guided and supported by Prenatal yoga teacher
Do not practice if you have Knee, Hip, Shoulder injury Or any recent surgery
Avoid if you have neck spondylitis, as the neck is under pressure during this pose.

The rule of thumb in practicing any asana is to know your body well
and try to go deeper into the asana by holding the pose as long as it is
comfortable. It's a good practice to close the eyes and go deeper into
asana by focussing on Breath (Prana Dharana) and on
Body (Deha Dharana). Deha Dharana means to be an observer to your
own body and observe whats happening within while doing the asana.
Disclaimer: Before you start any yoga practice, please consult doctor, Yoga expert or any medical personnel. Always listen and respect your body,

"Parul is a Wellness & Holistic coach who believes in the Healing Power of 'Inner Self.' Certified in Atma Kriya Yoga & Traditional Hatha Yoga, Simply Meditation, Reiki & Mudras (Yoga for hands). She is a self taught Sound Healer due to her strong connection with primordial sound OM. Get in touch with her for personal and group sessions".

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