- Stand straight with your feet together, in tāḍāsana
- Raise the right leg up and bend the knee
- Place the foot on the inner left thigh
- Raise the arms up over the head, join the palms
- Stay for 5 breaths
Start by standing straight with the feet together, in tāḍāsana. Press all four corners of the feet into the ground, ensuring a stable base. Bend the right knee as your raise the leg up, and place the foot on the inner left thigh, close to the groin. Open the right hip up and draw the knee further out to the side. Activate the left leg by pulling the knee cap up, contracting the thigh and tucking the tailbone under and forward. Draw the stomach in, lift the chest up and keep the neck aligned with the spine by gently tucking the chin in. Lift the sternum up while drawing the shoulders down, opening the chest. Join the palms together and then raise the arms up over the head. Keep the arms stretched out, yet keep the shoulders down away from the ears. Breathe deeply in and out through the nose for 5 to 10 breaths. To release, lower the arms down and lower the right leg down. Then repeat on the other side.
As a variations to this posture you can open up the arms to the side at shoulder level, stretching the fingers wide apart. This adds a different dimension to the balance.
One of the major benefits of this asana is that helps in strengthening the thighs, calves and ankles. It elongates the spine through upward extension, thereby stretching the abdomen and chest. Through the engagement of all major muscles in the body, this asana is also beneficial for the overall toning of the body. It has great mental benefits too as it increases one’s concentration and balance capacity.
The contraindications for this pose are ankle injuries. If you have a recent ankle injury you can rest the heel against the ankle with the toes down on the ground. This gives added support and reduces the pressure on the standing-leg ankle
- Strengthens the thighs, knees, calves, ankles
- Stretches the spine
- Improves concentration and balance
- Helps in grounding your energy
- Ankle injuries
- Tones the quadriceps femoris
- Tones gluteus
- Tones the tibialis
- Stretches psoas major