Standing Asanas in Yoga

The Verandah CLub

TADASANA ( PALM TREE POSE )

Name

Tadasana is often referred to as the palm tree pose as the body takes the shape of a palm tree in the final position of this asana

Technique

Starting position

Stand erect with the feet 2 inches apart and the arms by the sides of the body. Keep the head straight .

• Interlock the fingers, turn the palms outwards and inhale. Raise the arms upwards, stretch the body up and bring it in a straight line with the arms
• Look straight ahead, raise the heels and balance the body on the toes. Hold the pose for a few seconds. Breathe normally.
• Exhale, bring the heels and the hands down. Release the fingers and come back to the starting position .

Benefits

It helps to improve concentration and removes lethargy .

Caution

Avoid doing this asana if you experience a reeling sensation or if you have a knee or ankle injury .

VRIKSHASANA ( TREE POSE )

Name

Vriksha means tree. In the final position of this asana, the body takes the shape of a tree. Hence, it is named Vrikshasana

Technique

Starting position

Stand erect with the feet together, arms by the sides of the body. Keep the head straight.

• Exhaling, bend the left leg and place the left foot as high as possible on the right thigh. The heel of the left foot should touch the inner side of the right thigh.
• Balance on one foot. Inhale and raise both the arms above the head, keeping them straight. Join the palms together.
• Stay in this position for a few seconds while breathing normally.
• Exhale, bring the left foot down and place arms by the sides of the body to get back to the original position.
• Relax and repeat the procedure with the right foot on the left thigh .

Benefits

It helps to improve concentration and leads to neuromuscular coordination

Caution

Avoid this asana if you are obese or have vertigo.

PADAHASTASANA ( HANDS TO FEET POSE )

Name

Padahastasana is referred to as the hands - to - feet pose because, in the final position of this asana, the hands are lowered and placed beside the feet

Technique

Starting position

Stand straight with the feet together and arms by the sides of the body.

• Inhale, slowly raise the arms over the head and stretch the body upwards from the waist
•  Exhale and bend forward from the waist without arching the back.
• Place the palms on the ground beside the feet. Maintain this position for a few seconds.
• Inhale, and slowly come back to the standing position with the arms above the head
• Exhale and bring the arms down to the sides of the body .

Benefits

It helps to make the spine flexible and improves digestion and memory.

Caution

This asana should be avoided if you have pain in your lower back or spinal injury.

Credits:- Shri Narendra Modi, Honorable Prime Minister of India in his book - Exam Warriors