How to perform Talasana?

How to perform Talasana?

Yogendra Talasana or Palm tree pose: Cultural Asanas for lateral (upward) stretch of the spine. This posture stretches all the muscles of the body lengthwise.  

Starting position will be same for all variations:

Stand erect with hands at their respective sides. Keep the feet parallel to each other and maintain a one-foot distance between them. Keep the neck straight, chest thrown well forward, the abdomen in normal contour, and the chin drawn in. Focus the eyes at one point, straight ahead.

Variation-1: Method

  1. Inhaling, raise the right arm forward, for a full upward stretch to reach a vertical position. Keep the arm close to the ear. The left arm relaxed, by the side. Keep both the arms straight, but not stiff.
  2. Simultaneously, raise both the heels, to achieve a maximum stretch of the body.
  3. Synchronise the first two steps, while inhaling, in 3 seconds.
  4. Now, balancing on the balls of the feet, with the completed upward stretch of the arm and the body, keep the gaze straight ahead and maintain the pose for 6 seconds, retaining the breath (final position).
  5. Return to starting position: a. Turn the palm position outward and then exhaling, keeping the arm straight, bring it down through a backward and downward circuit. b. Simultaneously, lower the heels to assume the starting position. c. Synchronise the above steps (a & b), while exhaling, in 3 seconds.
  6. Hold the starting position for 2 seconds, with the breath suspended.
  7. Now, repeat the above steps with the left arm, keeping the right arm relaxed by the side, to complete 1 round.

Variation-2: Method

  1. Same as above, except raise both the hands together.
  2. Follow the sequence as explained above to complete 1 round.

Variation-3: Method

  1. Same as above, except that raise both the hands together from the respective sides for a full upward stretch.
  2. Let the hands reach vertical position and then join the palms to each other in this upward stretched position of arms.
  3. Follow the sequence as explained in C2 to complete 1 round.

Variation-4:  Method

  1. Cross the arms in front of the body, keeping the arms straight – full length.
  2. Inhaling, raise both the arms forward, going over the head, for a full upward stretch.
  3. Follow the sequence as explained in C2 to complete 1 round

Static practice:  Method

  1. Attain the final position as explained in Variation-2 above.
  2. Balancing on the balls of the feet, with the completed upward stretch of the arms and body, keep the gaze fixed straight ahead.  
  3. Maintain this pose with normal breathing–slow and rhythmic.
  4. Return to the starting position: same as in Variation-1.

Recommended practice:

  1. Practice 1 round of each variation/session, with a pause between rounds.
  2. In case of static pose, maintain the final position for 30 seconds, gradually taking it up to 1 to 2 minutes with regular practice.

Limitations / Contraindications:  Frozen shoulder, arthritis, hypertension and serious cardiac complaints.


  • Facilitates maximum stretching of the body and aids in increasing height.
  • Co-ordination of muscular activity
  • Helps increase the girth and contour of the chest.
  • Develops the respiratory muscles and the vital index.
  • Improves elasticity, capacity and circulation of the lungs.
  • Improves the venous flow–equalises blood circulation.
  • The flexibility of the spinal column improves.
  • Tenses/tones the usually relaxed muscles of the abdomen.
  • Muscles of the leg are toned and improvement in the functioning of the veins.
  • Due to the stretch of the vertebral column, undue pressure on the vertebrae is relieved.

Learn how to perform Talasana and advance asanas from one of the oldest organised yoga centres in the world. Check out our regular and special men’s classes. Click here for details

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