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TADASANA (PALM TREE POSE)

Tada means palm tree or mountain. This asana teaches one to attain stability and firmness and forms the base for all the standing asana.

Technique 

  • Stand with feet 2 inches apart.
  • Interlock the fingers, and turn the wrist outwards.
  • Now inhale, raise the arms up
  • Bring them in line with the shoulders.
  • Raise the heels off the floor and balance on the toes.
  • Stay in this position for 10-15 seconds.
  • Exhale, bring the heels down.
  • Release the interlock of the fingers and bring the arms down parallel to the trunk, and come back to standing posture.

Benefits

  • This asana brings stability in the body, helps to clear up congestion of the spinal nerves, and corrects faulty posture.
  • Helps to increase height up to a certain age.

A Word of Caution 

  • Avoid lifting the toes in case of acute cardiac problems varicose veins and vertigo.

PADA-HASTASANA (THE HANDS TO FEET POSTURE)

Tada means palm tree or mountain. This asana teaches one to attain stability and firmness and forms the base for all the standing asana.

Technique 

  • Stand straight with feet 2 inches apart.
  • Inhale slowly and raise the arms up.
  • Stretch up the body from the waist.
  • Exhale and bend forward until the trunk is parallel to the ground.
  • Exhale, and bend forward until the entire palm rests on the ground.
  • Maintain this final posture for 10-30 seconds.
  • Those who are having stiff back should bend according to their capacity.
  • Now inhale, come up slowly to the vertical position and stretch the arms above the head.
  • Exhale and slowly return to the starting position in reverse order.
  • Relax in Tadasana

Benefits

  • Makes the spine flexible, improves digestions, and prevents constipation and menstrual problems.

A Word of Caution 

  • Please avoid this practice in case of cardiac or back problems, abdominal inflammation, hernia and ulcers, high myopia, vertigo and during pregnancy.
  • Those with vertebral and disc disorders should also avoid this practice.

ARDHA CHAKRASANA (THE HALF WHEEL POSTURE)

Ardha means half. Chakra means wheel. In this posture, as the body takes the shape of a half wheel, hence it is called Ardha Chakrasana.

Technique 

  • Support the back at the waist with all the fingers together pointing forward or downward.
  • Drop the head backwards stretching the neck muscles. As you inhale, bend backwards from the lumbar region; exhale and relax.
  • Stay here for 10-30 seconds with normal breathing. Inhale and slowly come up

Benefits

  • Ardha Chakrasana makes the spine flexible and strengthens the spinal nerves.
  • Strengthens the neck muscles, and improves breathing capacity. Helps in cervical spondylitis.

A Word of Caution 

  • Avoid this posture in case of vertigo or a tendency to giddiness. Hypertensive patients shall bend with care

VRIKSHASANA (THE TREE POSTURE)

Vriksha means tree. The final position of this asana resembles the shape of a tree, hence the name.

Technique 

  • Stand with feet 2 inches apart.
  • Focus on a point in front.
  • Exhale, bend the right leg and place the foot on the inside of the left thigh.
  • The heel should be touching the perineum.
  • Inhale and extend the arms up and join the palms.
  • Stay in the position for 10 to 30 seconds and breathe normally.
  • Exhale and bring the arms and right foot down.
  • Relax and repeat the asana by bending the left leg.

Benefits

  • Improves neuro-muscular coordination, balance, endurance and alertness.
  • It tones up the leg muscles and rejuvenates the ligaments also.

A Word of Caution 

  • Please avoid this practice in case of arthritis, vertigo and obesity.
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