17 Aug 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.
- 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.
- Simultaneously, raise both the heels, to achieve a maximum stretch of the body.
- Synchronise the first two steps, while inhaling, in 3 seconds.
- 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).
- 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.
- Hold the starting position for 2 seconds, with the breath suspended.
- Now, repeat the above steps with the left arm, keeping the right arm relaxed by the side, to complete 1 round.
- Same as above, except raise both the hands together.
- Follow the sequence as explained above to complete 1 round.
- Same as above, except that raise both the hands together from the respective sides for a full upward stretch.
- Let the hands reach vertical position and then join the palms to each other in this upward stretched position of arms.
- Follow the sequence as explained in C2 to complete 1 round.
- Cross the arms in front of the body, keeping the arms straight – full length.
- Inhaling, raise both the arms forward, going over the head, for a full upward stretch.
- Follow the sequence as explained in C2 to complete 1 round
Static practice: Method
- Attain the final position as explained in Variation-2 above.
- Balancing on the balls of the feet, with the completed upward stretch of the arms and body, keep the gaze fixed straight ahead.
- Maintain this pose with normal breathing–slow and rhythmic.
- Return to the starting position: same as in Variation-1.
- Practice 1 round of each variation/session, with a pause between rounds.
- 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.