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A foundational kneeling pose that serves as a neutral starting point for many movements. It helps to align the spine, build core awareness, and stabilize the shoulders.
Start on your hands and knees.
Place your wrists under your shoulders and your knees under your hips.
Keep your back flat like a table and your gaze toward the floor.
Press your palms and the tops of your feet firmly into the mat.
Spread your fingers wide and distribute your weight evenly.
Draw your navel toward your spine to engage your core.
Keep your neck long, looking slightly forward of your hands.
Avoid letting your belly sag or your back round.