First Weeks Flow
Utthita Tadasana Variation
Stand with the bases of your big toes touching, heels slightly apart (so that your second toes are parallel). Lift and spread your toes and the balls of your feet, then lay them softly down on the floor. Rock back and forth and side to side. Gradually reduce this swaying to a standstill, with your weight balanced evenly on the feet activating the Marma Points.
Firm your thigh muscles and lift the knee caps, without hardening your lower belly. Lift the inner ankles to strengthen the inner arches, then imagine a line of energy all the way up along your inner thighs to your groins, and from there through the core of your torso, neck, and head, and out through the crown of your head. Turn the upper thighs slightly inward. Lengthen your tailbone toward the floor and lift the pubis toward the navel.
Press your shoulder blades into your back, then widen them across and release them down your back. Without pushing your lower front ribs forward, lift the top of your sternum straight toward the ceiling. Widen your collarbones. Hang your arms beside the torso.
Balance the crown of your head directly over the center of your pelvis, with the underside of your chin parallel to the floor, throat soft, and the tongue wide and flat on the floor of your mouth. Soften your eyes.
Tadasana is usually the starting position for all the standing poses. But it’s useful to practice Tadasana as a pose in itself. Stay in the pose for 30 seconds to 1 minute, breathing easily.
After balancing and calming the mind in Tadasana, shift your focus to the breath as you inhale and draw your arms up over your head interlocking the fingers. Exhale and lower the back in to Anjoli Mudra (prayer).
Tadasana is one of the most basic postures of yoga and sometimes a part of many series of exercises. Tadasana yoga benefits to the body are as follows:
- Helps you learn to maintain balance through a higher degree of control of your own body.
- Helps your posture to improve and betters your ability to sustain and hold the posture for a longer period of time.
- Helps you tone, strengthen and stretch your knees, back, arms, thighs. It also works on your core stomach muscles.
- This posture also helps to understand the basics of breathing. It also helps one to do the breathing exercises properly.
- As you use your feet, legs and arms to balance and stretch the body, you also add more mobility, agility and flexibility to the entire body.
- With the shift from standing to bending, you work on your buttocks and shape your gluteus muscles. And at the same time, practicing this asana also strengthens and shapes your core, stomach and abdominal muscles.
- Reduces the flat feet phenomena and also helps relieve constipation and gas formation.
- Helps improve blood circulation and moves the blood properly throughout the blood stream.
- With the proper flow of blood to all parts of the body, this asana improves digestion. It is good for the urinary system and also great for brain stimulation.
Some of the few contradictions of palm tree pose are:
- Women during pregnancy should skip this Asana.
- The patient of varicose vein should avoid it.
- In case of dizziness, it is better to perform this.
- This Asana shouldn’t be held for a longer period who have headache, insomnia and low blood pressure.
- Excess extension may cause knee problems.
Beginner’s TipInitially, it will be difficult to maintain the pose on toes by raising the heels. It is better to perform the Yoga pose without coming into toes i.e. one should experiencing the stretching from feet to fingers. It is not easy to stand erect with feet together therefore, start with distance apart between your feet and gradually minimize the distance. Beginners should practice the pose standing against the wall. The beginners shouldn’t maintain the pose for a longer period of time. It will come after certain practice and in achieving of some sort of balance.
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